- By Kashmira Tanksali

  Wake up routine :

• Wake up early in the morning , around 6:00 to 6:30 am is good enough .

• Drink 2-3 glasses of luke warm water . This will help empty bowels and keep your body free of toxins  which could be the major cause of all illnesses.

  Exercise routine :  

• Have a proper exercise schedule setup . Walking , Yoga or Gym is a good option . This should be for at least 30 mins  during weekdays(due to time constraint) and may be for an hour during weekends . 

• Meditate twice daily to start with 5 mins of meditation will be helpful. Concentration on your normal breathing is an easy way to start. 

• Yoga along with Pranayama if practised under the guidance of a trained  professional is an excellent exercise option to keep you fit.  

  Breakfast :

• Have a good protein rich breakfast . Including eggs, oatmeal, sprouts in your breakfast is a good option.

• Have one fruit and some dry fruits like dates, apricots, figs between breakfast and lunch .     

• There should be at least an hour's gap before lunch .

  Lunch :

• Have a meal with more of veggies and salads along with dal and roti if preferred. Jowar roti is a better  option compared to wheat roti as it is gluten free. People who prefer rice can also have it  provided the quantity is limited . 

• People who prefer  non veg food should limit the meat content . Eggs and fish in moderate quantity is fine .  Red meat if possible should be avoided totally as it is not an healthy option.

• Drink water about 45 mins after lunch . Warm water is a better option as it helps digestion.

• Have nuts like almonds , pista , walnuts an hour after lunch.

           

 Evening Snack :

•  You may have a snack like poha , upma , sprouts or a fruit . 

•  Try to avoid deep fried snacks . 

Dinner :

•  Try to have a light dinner by 8 pm . 

•  Something like moong dal khichdi or jowar roti with some light veggie and salad is a good option.

 Sleep :

•  Have a proper and good sleep.

Do’s :

•  Get 7-8 hours good sleep daily .
•  Drink minimum 8-10 glasses of water daily . 
•  Be in the present and focus on it.
•  Try to cultivate a hobby .
•  Spend quality time with your loved ones.
•  Have shorter meals ie. Less food at one time and reduce the time gap between two meals.
•  It is always a good option to include salads(raw cucumber, carrot, tomatoes etc) in every meal if  possible. 
•  Always remember to chew your food well . Having food very fast by just swallowing due to lack of time in our hectic schedules is a bad idea. This will not only deprive us of the required nutrition but lead to acidity .  

 Dont’s :

•  Avoid soft drinks totally . 
• Avoid ice cold water totally.
•  Limit sugar and salt intake .
•  Avoid chips and fast food like pizza , burger.
•  Do not take unnecessary painkillers especially without doctors advise. If there is no option absolutely the only you may take it .
•  Alcohol should be avoided or at least limited .
•  Avoid eating food by watching tv. 
•  Avoid sleeping immediately after any meal .
•  Do not drink water during or immediately after any meal.
•  Do not eat fruits immediately after lunch and dinner .
•  Do not think about the past and future .