150 Health Tips & Hacks for Your Overall Fitness [Tried+Tested]

Last updated on December 29th, 2023

Since my childhood, one of the most valuable Desi health tips passed down to me by my elders has been the importance of consuming seasonal fruits and vegetables. And let me tell you, this isn’t just some old-fashioned wisdom!

Even as an adult, I frequently come across information on social media and receive advice from doctors about the numerous benefits of incorporating seasonal fruits into our diets. You can call it the most basic & one of the most valuable health-fitness tips.

But let me share my recent personal experience of how consuming a seasonal fruit not only satisfied my taste buds but also helped alleviate my pain.

My Recent Experience

Here’s the story: From the start of this month I suddenly started to experience moderate to severe pain around the area where I had received stitches during my 2nd heart surgery.

I was finding it difficult to even lie properly on the bed. These 15-20 days have been horrible for me. I tried almost everything, but no health tips or remedies seemed to work.

Then, one day, my house help brought some jamun, seasonal fruit from his village and offered them to me, saying, “Didi, you mentioned that you love jamun. I bought them, especially for you. Enjoy now. It is believed in our village that they help alleviate many ailments.”

Smiling, I ate the jamun without realizing they had the potential to solve my problem!

That One Health Tip

To my pleasant surprise, the following day, 80% of my pain had disappeared. I just couldn’t believe it. I couldn’t understand what miracle just saved me from that terrible pain.

Then, after a deep analysis, this incident reminded me of my doctor’s advice to include seasonal fruits in my diet, as they serve as natural sources of vitamins and minerals for the body.

Actually, in a recent random conversation about seasonal fruits & diabetes, my family doctor mentioned that jamun fruit is rich in iron and ascorbic acid, which can be beneficial for heart and liver problems.

In fact, in India, jamun seeds are dried and ground into powder form, which is used to manage diabetes.

And I am 100% sure today that nothing but those juicy sweet-tasting jamun has saved my life by freeing me from that ache.

Having grown up in a family that has always followed Ayurveda, I am an ardent believer in its principles and a fitness enthusiast myself.

Therefore, as an Ayurveda follower, I would like to share 150 health fitness tips. Some of them, I have personally tried and tested. These health tips are backed by both modern science & Ayurveda.

Fitness Health Tips for a Healthy, Transformed & Energetic Future

I want to let you know the one thing here, some health tips which are useful to others may not suit you well. Hence, you should always listen to your body first. For example, Kapalbhati pranayama suits everyone in my family and it provides a lot of health benefits.

But unfortunately, it disturbs my menstrual cycle and causes pain & excessive bleeding. Therefore, you should always check whether a particular routine or exercise is working well for you or not. If not, leave it immediately!

Also, setting realistic goals, and gradually incorporating new practices into your routine, can help you definitely to complete your goals.

Prioritizing your safety, staying consistent, and enjoying the process of improving your fitness and well-being is the main key that will help you in your fitness journey.

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Fundamental Fitness Hacks for a Healthier You

#1. Create a routine

Don’t just start any exercise. Create a fitness routine. You can do so by analyzing your goals. Do you want to lose weight, gain muscle, increase endurance, or improve flexibility?

Secondly, determine your exercise preferences like which activities you enjoy and the equipment or facilities you have access to. Incorporate a variety of exercises to avoid boredom and challenge different muscle groups.

This can also help prevent injury and promote overall fitness.

Also, set a schedule and determine how often and when you will exercise. This way you can create a perfect fitness plan for you that can help you focus.

#2. Go Irregular in the beginning

As a beginner, when you’re starting with your fitness routine, it’s really hard to stay focused. So, going irregular isn’t bad in this scenario.

Because it is better to go irregular than never. If your busy schedule doesn’t allow you to do exercise yoga or meditation daily, you better start it at weekends or go irregular.

Once your body feels its benefits and adjusts to your fitness routine, you will find it easy to stick to the plan.

#3.Importance of warm-up & cool down

As a beginner, I always forgot to perform warm-up & cool-down exercises. I just ran or performed an elliptical workout without a warm-up and it used to give me cramps which kept me disinterested towards exercise for a long time.

When I made up my mind and did it properly with warm up & cool down workouts, it relaxed my body and could feel the happy vibes that come after a workout.

So, don’t you dare to forget it!

#4. Sweat it out before the bath

Make a habit of working out 10 min before your shower such as doing yoga, running on the treadmill, etc. Thus, you won’t be going to your work without exercise even when you don’t have time for a full workout during the day.

You will feel more energetic, light and happy after the shower. This can encourage you to set more workout sessions during the day.

But you need to remember one thing here, you must not forget to perform 5-10 cool-down exercises to make your heart rate normal. Once it has come down stretch your muscles. Otherwise, you’re going to have soreness after the bath.

#5.Resistance bands

Make use of bands by attaching them to door handles or other stable objects in your home.

The benefit you will get is when you perform daily tasks like opening doors or reaching for items, you will use the resistance bands and engage your muscles.

This will help you to add extra resistance and contribute to muscle strength and endurance over time.

One of the easiest & effective fitness-health tips!

#6. Choose YOUR SUPPLEMENTS wisely

Pay attention! Among the plethora of fitness-health tips, this might be the most valuable one to listen to.

Supplements can play a crucial role in boosting muscle gains. There are many choices in the market and it is tough to pick what would benefit you the most.

Therefore, it’s always advised to recognize your own needs based on how hard you’re working out. It may be less strenuous, slower-paced, or easier to complete.

Your attitude shouldn’t be like that if you’re already taking protein supplements, and hear about some other and you start taking it.

No, never! Always consult your fitness trainer/health professional first.

#7.Deep breathing exercises

Incorporate deep breathing techniques into your fitness routine or use them as a standalone practice.

You might not know their amazing benefits but they significantly reduce stress levels, improve your focus energy and give you relaxation.

#8.Balance training

Balance exercises not only improve your stability but also engage your core muscles.

Try including exercises like single-leg balances, standing on a balance board, or practising yoga poses that focus on balance.

#9. Isometric exercises

Isometric exercises involve holding a static position, which activates and strengthens muscles without joint movement.

Examples include planks, wall sits, and static yoga poses. Isometric exercises are a unique way to build strength and stability.

#10.Reward yourself

Set small, achievable fitness goals and reward yourself when you reach them. Treat yourself to a massage, a new workout outfit, or a healthy meal at your favourite restaurant.

Celebrating milestones can help you stay motivated and committed to your fitness journey.

#11.Exercise for muscle recovery

 It’s equally necessary to focus on your muscle recovery as you are taking efforts for a fitness journey.

So, add a foam rolling exercise to your workout.

A foam roller will help you manifold like releasing muscle tension & aiding in muscle recovery, improving flexibility, and reducing the risk of injury.

#12.Body weight exercises with household items

Include bodyweight exercises in your fitness routine. It will help even more than you think.

Body weight exercises allow you to work out anytime, anywhere, so lack of time or space is no longer an excuse to skip a workout.

You can get numerous varieties of workouts, good for your body’s metabolism & you can also practice bodyweight exercises to dial up your after-burn effect.

Just use your brain and think about how your household chores can be used as workout gear. Take advantage of heavy bags, vacuum cleaners or a chair.

You might be interested in:

• 10 Fitness Tips That Might Be Affecting Your Progress Negatively [+FAQs]
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Workout & Fitness Hacks for busy people

#13.Stair climbing

One of the simplest health tips that one should follow is to stay fit whenever possible.

Climbing stairs is an effective cardio exercise that strengthens leg muscles, improves endurance, and burns calories.

#14.Deskercise

If you are into a desk job and don’t have time to exercise, you should include small exercises while at your desk.

An under-desk pedal exerciser can help you with this. Also, try to do leg lifts, desk push-ups, or even seated leg extensions.

#15.Active commuting

You can do this by getting off a few stops earlier and walking the remaining distance.

And walk whenever possible like choosing walking over driving while going to groceries.

#16. Stability ball as a chair

As you know, a stability ball is used to improve posture and helps engage your core muscles as you work to maintain balance.

So, why not use it as a chair? This would be a good core workout without much effort & energy.

#17. Take stretch breaks

Sitting in one place throughout the day creates stiffness in your body. If you Include short stretching breaks, it can reduce muscle stiffness and improve circulation.

Stretch your neck, shoulders, back, and legs to relieve tension and promote flexibility.

#18. Use a standing desk

My sister does it most of the time. She doesn’t have a standing desk, but she still manages to work on her laptop while standing.

She says it is good for her stomach health. Besides that, this practice also helps improve your posture, engage your leg muscles, and burn more calories compared to sitting.

#19. How do you make use of your lunch breaks?

To break up the sedentary day routine, you can use your lunch break time to go for a brisk walk or engage in a short workout session.

You feel rejuvenated & more energetic after this.

#20.Your Posture

Pay attention to your posture throughout the day to reduce muscle tension, maintain a good physique, and prevent discomfort.

#21.DIY Projects for Your Home

Often busy people complain they don’t have time to give to their fitness. But the thing is you can also give your time to the things that shoot two birds with one arrow.

Invest your time in home improvement projects that involve physical activity. For example, paint walls, rearrange furniture, or build something from scratch.

Apart from enhancing your living space, you also get an opportunity to engage in active movements and improve your strength.

#22.Something different

Try a Pomodoro Workout that involves short bursts of exercise during your workday using the Pomodoro technique.

You just need to set a timer for 25 minutes of focused work, followed by a 5-minute exercise break. Use this break to do bodyweight or a brisk walk.

This technique works for me very well.

#23.If you travel often

Try travel-friendly Workouts. Whether you’re going for an office tour or travelling for other work purposes, pack portable fitness equipment such as resistance bands, suspension trainers, or foldable yoga mats.

These allow you to maintain your fitness routine on the go, whether in a hotel room or outdoors.

#24. Focus on mini-workouts

Search fitness apps that offer short, targeted workouts like quick bodyweight exercises, HIIT routines, or specific exercises for busy people.

#25.Sunday power hour

 Not finding time to work out on your weekdays? Plan a dedicated intense workout session for just one hour per week.

Make it a high-intensity interval training (HIIT) session or a combination of strength training and cardio exercises.

This way, you can maximize your efforts and still reap the benefits of a full workout within a shorter time frame.

Remember, before you start a HIIT workout into your routine check if you don’t have a condition or your body allows it or not. Take help from a professional trainer if you’re still confused.

#26.Active meetings

Try to suggest walking meetings with your colleagues instead of sedentary sitting meetings.

You can also schedule phone calls while going for a walk outside. It allows you to get moving, increase productivity, and stimulate creative thinking.

#27.Mini exercise equipment

You can try keeping compact exercise equipment at your workplace or home, and see whether it works for you or not.

For example,  resistance bands, a mini stepper, or a set of dumbbells.

These exercise gears let you engage in short & quick workout sessions during your short breaks.

Also, read :

• 19 Essential Reasons You Should Own A Home Gym
• Top Multi Gym Machine for Home (Reviews)
• Types of Exercise Instruments & How to Choose Them(An Ultimate Guide)

Fun Workouts & Games As Effective Fitness Hacks

#28. Engage in outdoor activities

Going outdoors is not only good for your physical fitness but also improves your mental well-being while making you interact with other people.

For example, start with walking. It is a simple yet effective exercise. You can easily take advantage of India’s diverse landscapes and explore local parks, gardens, or nearby hiking trails. Engage in outdoor activities like badminton, cricket, or cycling for a fun way to stay fit.

#29. Actively participate in Festivals

India is the land of festivals. During festivals, 56 bhogs are prepared including sweets & deep-frying foods. This can increase serious calories.

So, Counterbalance the excess calories by actively participating in festivities. Dance during Navratri, play Holi with enthusiasm or join community sports events organized during festivals.

#30.Street workouts

Indian streets from villages to Suburban and urban areas are bustling with activity. So, you can take full advantage of it.

Consider incorporating street workouts into your fitness routine, such as using outdoor gym equipment available in parks or performing bodyweight exercises like push-ups, squats, and lunges in open spaces.

#31. Do you love dancing?

If yes, try traditional Dance Forms. Because Indian classical and folk dances not only showcase cultural heritage but also provide a great workout.

From Kathak to Odissi and  Bharatanatyam to Garba, dancing helps improve flexibility, coordination, and cardiovascular fitness while enjoying rhythmic movements.

#32. Give a try to Regional Martial Arts

Traditionally, Indians have been rich in martial arts like Kalaripayattu, Silambam, Gatka, and Thang-Ta.

These ancient combat techniques not only teach self-defence but also provide a full-body workout, enhancing strength, flexibility, and mental focus.

#33. Rediscover traditional sports

Do you remember playing Indian sports like kho kho, gilli-danda, kabaddi, or Langdi during your childhood?

Time to go back to the best time of your life, and your childhood and relive memories while improving your physical fitness while reconnecting with cultural roots.

#34. Join fitness community

Local fitness groups and clubs are getting popular in India. You just have to enrol yourself there. You will then be able to get active in activities like group workouts, running clubs, cycling events or treks.

Engaging with like-minded individuals can provide motivation and make fitness more enjoyable.

#35.Fidgeting

You may not believe it but fidgeting helps you burn not too much but some additional calories. So, tap your feet, wiggle your legs or find other subtle ways to keep moving while you’re sitting or standing.

#36.Motion-based video games

Virtual reality games require you to move your body. So instead of sitting on the couch, play active games that can help complete your daily goal of physical activity.

#37.Rebounder for fun exercise

If you don’t know, the rebounder is a mini trampoline that offers a fun and unique way to get your heart rate up.

It provides a high-intensity impact workout that can improve your cardio fitness, muscle strength, and improve circulation.

#38. Have you tried underwater workouts?

Do you know water provides good support & resistance to your body?

Workouts like water aerobics, swimming laps, and aqua jogging are good low-impact options for a cardio workout & strength training.

#39.Love gardening?

Consider high-intensity gardening as a fitness workout in your fitness routine. When you are not very interested in physical activity, turn your hobby into workouts.

High-intensity gardening includes weeding, digging, and planting that requires quite strength & flexibility. You can do gardening by focusing on maintaining good posture and including movements like squats and lunges.

#40.Heard of active meditation?

It involves combining meditation with light movements like walking, ti-chi or yoga flows. It improves your physical well-being along with mind healing.

#41. Get involved in charity

You can improve your fitness by doing charity!

Yes, you heard it right.

Many organizations conduct Charity walks or run. Participate in events that support causes you to care about while getting active.

Health Fitness Tips for Boosting Your Workout Motivation

#42.Playlist

Download some interesting tracks and make your playlist. When you are bored with exercise or walking, a new and fresh playlist can increase interest.

#43.Fitness Apparel

Shop the right kind of fitness apparel for you. Sometimes, the right clothes and good running shoes from Nike can double your excitement.

The list includes sweat-resistant shirts, bras, yoga sports bras, shorts, and footwear.

Use cotton clothes instead of those modern nylon pants. Let your skin breathe and let your sweat not go back to your skin.

#44.Fitness technology

Invest in fitness equipment. It will boost your motivational levels. This will assist in keeping records of your exercise statistics and generating Infographics and reports.

A good fitness device includes tools such as a calorie counter, distance tracker, speed, step, heart rate counter, etc.

Suggested reads,

• Best Cycle For Exercise In India for Home
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Buy a fitness tracker now:

• Top Budget Smartwatches In India Under Rs. 10,000/5,000
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#45.Online app

Taking virtual help such as fitness apps can help you lose weight, gain muscles, and maintain a healthy lifestyle.

They also contain a training routine that can properly guide you to do the workout at home. You can also interact with other users with the same goals.

But remember, these health tips and virtual help will work only when you make a firm determination.

#46. Forgive yourself

It will not let you fail.

Health Tips for A Fit and Healthy Body Through Smart Eating

Essential health tips for mindful mealtime habits

#47. Harness the nutritional power of seasonal fruits

I have already told you my personal experience with seasonal fruit in the introduction 😄

Continuing with that, one should always consume seasonal fruits & vegetables as they are the most nutritious, have medicinal properties and are the powerhouse of vitamins & minerals.

In India, summer fruits are mango, jamun, and litchi and winter season fruits are apples, oranges, grapes, and pears.

You can start with seasonal fruit like mango, orange, or jamun. Make them your best friend.

The first example is jamun as summer fruit.  Ayurvedic experts strongly recommended it for treating many health conditions like stomach pain, liver condition, arthritis, asthma, heart issues, flatulence, dysentery, and abdominal spasm due to its medicinal properties.

The second example, taking 2-4 oranges a day, protects you from colds, lowers your cholesterol, prevents and dissolves kidney stones, and also may reduce the risk of colon cancer.

And similar is with other fruits also.

#48. Eat with purpose

Don’t eat anything just because you like it or it will remove your hunger.

For a fit body, everything you consume must have substantial nutritional value, fuel your workouts, and help to complete fitness goals.

Eating with purpose is also one of the essential health fitness tips to stay healthy.

Try investing in the Philips Air Fryer for healthier snacks. (my experience)

#49. Eat More

Eating 3 heavy meals is not a great idea if you want to lose fat. It can slow down your metabolism. Eat 4-5 times a day, about every three hours, to stimulate your metabolism.

Add two healthy mini-meals between three basic meals. For example, a plate full of salad or chickpeas.

#50. Eat within the 8-hour time frame

Many people adopt intermittent fasting including me. It promotes eating normally but only within an eight-hour timeframe each day.

For example, I have brunch around 10. A.m and dinner by 6. p.m.

One of the easiest health tips for me to follow!

#51. Don’t eat just before bedtime

Studies recommend that eating before bedtime can cause obesity.

Taking more calories later in the day is not good for achieving fitness. So eat less as the day goes on.

#52. Eating with awareness

Forget TV, gadgets & smartphones during mealtime. It also means breaking distractions like reading or working on your laptop.

Distracted eating leads to overeating, which can further lead to other problems like indigestion, slow metabolism and weight gain.

On the flip side, mindful eating gives you satisfaction and enjoyment. It means being fully aware of your food i.e. noticing the colours, smells, flavours, and textures of your food.

Ayurvedic Health Tips for Mindful Eating Practices

 Food is the medicine that nourishes not only your body but your mind and soul too, says Ayurveda.

Here are some Ayurvedic principles of healthy eating:

#53. Eat according to your dosha

Ayurveda categorizes foods based on their impact on the three doshas. For example, sweet and salty foods increase Kapha, while sour and spicy foods increase Pitta.

How to know your dosha

Knowing your dosha is an important first step in following an Ayurvedic lifestyle. Here are some ways to determine your dosha:

• Take an Ayurvedic quiz: While these quizzes are not 100% accurate, they can give you a general idea of your dosha.
• Consult with a trained Ayurvedic practitioner:
• Take a dosha test: There are also physical tests that can help determine your dosha.

#54.Cook well

Ayurveda recommends eating warm, cooked foods as they are easier to digest and assimilate. Raw foods can be difficult to digest.

#55. Avoid wrong food combinations

Incompatible food combinations can disturb digestion and lead to the building up the toxins or ama in the body.

For example, combining milk with sour or salty foods should always be avoided.

#56. Don’t eat fruits after the main meal

If you’re eating fruits with your meals. Eat the fruits first and not with or after your main meals. This is one of my most tried health tips. I rush to the washroom every time I break this rule.

Health tips for optimal hydration

#57. Drink water at room temperature in summer/ warm water in winter

Yes, in Ayurveda also, it’s advised not to drink chilled water as it solidifies oily foods inside leading to the accumulation of impurities in different parts of your body especially in the belly. It stops you from losing weight.

Drinking water at room temperature can be easier on your digestive system and help you stay hydrated throughout the day.

But it’s not one of those easy health tips to follow especially in summer. I have a solution for this. You can use matka or drink hot soup after meals. Hot soup can flush out toxins. And after half an hour you can drink fridge water/normal/cold water as per the season. This is what I follow and it helps me digest my food well.

#58. Include the richness of fruits

You can add a few slices of lemon, lime, cucumber, or berries to your water for a refreshing and flavorful twist. One of my friends who once hated drinking water tried this. And it worked well for her 🙂

#59. Set a daily water goal

You can determine how much water your body needs each day and set a goal to help you stay on track. However, it never works for me. But many people find it helpful.

#60. Drink water before meals

This is an age-old wisdom you must have known about. Drinking a glass of water before meals can help you feel full and reduce the likelihood of overeating.

#61. Use a straw

Drinking water through a straw can help you drink more water as it can be easier and more enjoyable. However, it can be enjoyable only if you have added the slices of fruits in water as I mentioned above. Or you have prepared a detox drink in advance.

#62.Remind yourself

If you read health fitness tips on social media and the internet, they all ask you to do this. But I am like who does this? No one has the time to set reminders.

But this trick may be helpful if you’re tracking your calories or diet in a phone app.

#63. Bring along a WATER BOTTLE

Carrying a water bottle is the best way to keep yourself hydrated throughout the day. Avoid plastic by choosing a more durable option such as glass or steel.

Try to use copperware. Also, keep the bottle at your desk, so you do not forget to drink water when you are busy.

One thing to note here, copper bottles or jugs are most suitable for summer. Many people including me don’t find it suitable for the winter season as it leads to cold, cough, flu, and body pain.

Health fitness tips for a nutritious Indian breakfast

#64. Drink water before breakfast

Drinking water in the morning in Ayurveda is called Ushapan. It can help you stay hydrated and energized throughout the day.

Also, it helps to clear your bowels. Aim to drink a glass of water before your breakfast to kickstart your digestion.

#65.Have protein-rich breakfast

One of the benefits of having a protein-rich breakfast in the morning is that you don’t feel hungry throughout the day. It curbs weight loss.

Other benefits studies have shown regulating blood sugar levels. Some protein-rich foods to include in your breakfast in India are sprouts, nuts, and seeds.

#66. Use whole grains

Indians very well know how to eat whole grains making them tasty. Some examples of whole grain foods are Sabudana, Sattu, corn, Kuttu, Amarnath, Bajra, Jaei (oats), whole wheat roti, and daliya.

Whole grains provide complex carbohydrates, fibre, and essential nutrients.

#67.Low-oil paratha with vegetables

Paratha and vegetables are the national breakfast of India. And there is nothing wrong with it unless you’re eating with extra butter.

Vegetables already provide vitamins and minerals. Adding them is a great idea.

You can also try stuffed paratha filled with vegetables, paneer, or leftover dal if you crave traditional aloo paratha. Try them with chutneys.

#68. Take a fruit before your full breakfast

Fruits are a great source of vitamins and antioxidants and can add sweetness to your breakfast. Take seasonal fruit.

It will add variety & health too. Eating fruit after or in mid-breakfast can however give you a stomach ache because it is raw food and won’t get digested with cooked food easily.

At least, my body doesn’t digest it.

#69. Go for homemade meals

Eating packaged food loaded with chemicals & preservatives is the worst thing I’m the morning that people make. Bread jam, so-called packaged cornflakes & oats, packaged juices, and biscuits are not good options.

Long-term usage of packet food can lead to the development of several diseases.

If you want to eat corn, go for corn from the local area where they are freshly prepared or you can prepare it at home using an air fryer.

#70. Keep it balanced

Make sure your breakfast includes a balance of carbohydrates, protein, and healthy fats.

This will help you feel full and satisfied until your next meal.

#71. Try traditional Indian breakfast foods

Traditional Indian breakfast foods like dosas, idlis, and parathas are healthy and nutritious when made with whole grains and served with protein-rich sides like chutney and yoghurt.

• 14 Healthy Indian Snacks for Vegetarian

Smart health tips for making your lunchtime meals wholesome

Here are some unique lunch hacks specifically for Indian vegetarians:

#72.Pre-prep chutneys & homemade spice mixes

Make your lunch tasty, flavourful & nutritious by including these tasty mixes. For example, tomato, raw mango & mint chutney.

Similarly, prepare spice blends to add depth and flavour to your dishes. Roast and grind whole spices like cumin, coriander, fennel, and cardamom to create your custom masala blends for curries, dals, or marinades.

You can save time during busy weekdays by preparing in advance. This will make it easier to not cook everything at your lunchtime.

#73. Add Creaminess with Cashews or Coconut

Cashews and coconut are often used to add creaminess to Indian dishes. You can blend soaked cashews or coconut milk to create rich and creamy gravies or curries.

Stuffed Shimla mirch sabzi and kadhai paneer taste great with a cashew mixture.

#74.Salad preparations in advance

Lunch looks incomplete without salad. However, not everyone eats them. You must try something different to make your salads more tasty.

Prepare vibrant and colourful salads in jars for a convenient and visually appealing lunch option.

Layer ingredients like leafy greens, chopped vegetables, cooked grains, beans, and dressings. When it’s time to eat, simply shake the jar to mix everything.

#75.Quick nutritious fries

Prepare quick and nutritious stir-fries using a variety of vegetables and spices.

Keep a selection of vegetables like bell peppers, carrots, and beans, and stir-fry them with aromatic spices like cumin, coriander, and turmeric.

Serve it with steamed rice or noodles for a satisfying lunch. It’s best if you have an air fryer to make them. However, you can eat deep-fried too for lunch.

#76.Grain Salads for full-fledged lunch

Try making hearty grain salads by combining cooked grains like daliya, brown rice, millet & lentils with roasted vegetables, herbs, and a flavorful dressing.

You can also add protein-rich ingredients like sprouted lentils, roasted chickpeas, crunchy papad, and a variety of chutneys. Add Indian spices like chaat masala, cumin, or coriander powder to infuse them with bold flavours.

#77.Healthy fusion wraps

Create fusion wraps by combining Indian and international flavours. For example, you can fill a wrap with tandoori-spiced tofu, a Greek-style salad, and a tangy yoghurt dressing.

Experiment with different combinations to find unique and delicious wraps that suit your taste preferences.

#78.Vegetable Pulao with a Twist

Add a twist to your regular vegetable pulao by incorporating unique ingredients. Consider using ingredients like dried fruits, nuts, onions pickles, fox nuts, and saffron strands to enhance the flavours and make it more special.

#79.Tiffin-style meals

Embrace the concept of traditional Indian tiffin meals by packing small portions of a variety of dishes.

On your cheat days, you can include items like mini samosas, kachoris, mixed vegetable curry, rice, curd, and a dessert like ras malai or gulab jamun.

This allows you to enjoy a diverse and exciting lunch experience.

#80.Innovative rice dishes

Explore different rice dishes beyond plain steamed rice. Make lemon rice by adding lemon juice, turmeric, and peanuts to cooked rice.

Alternatively, prepare tomato rice, biryani rice, or coconut rice for a flavorful and aromatic lunch.

#81.Street Food-Inspired Lunches as Cheat Meals

Bring the flavours of Indian street food to your lunch table. Prepare dishes like pav bhaji, masala dosa, sev puri, or aloo tikki chaat.

These dishes are not only delicious but also evoke the vibrant and tangy flavours of Indian street cuisine.

#82.Healthy Buddha Bowls with an Indian Twist

Ever tried Buddha bowls? It’s a protein-rich meal with several vegetarian food items served cold. This is useful to make at home when there are leftovers and you do not want to cook fresh meals.

Add a healthy twist to it in an Indian style. Layer a base of cooked quinoa, chickpea or brown rice. You can add the toppings of roasted vegetables, sprouts, paneer, and a flavorful dressing like mint coriander or sauce.

Add a sprinkle of toasted nuts or seeds for an extra crunch.

#83.Regional Thali Meals

They are superb and give you a myriad of options to explore the concept of regional thali meals. If you include them, you can have a completely balanced meal on a single plate.

Prepare a thali with dishes representing different regions of India, such as a South Indian thali with dosa, sambhar, coconut chutney, and rasam or a Rajasthani thali with Dal Bati Churma, Gatte ki sabzi, and papad.

Tips for A Wholesome & Energizing Dinner

 Here are some unique dinner hacks specifically for Indian vegetarians:

#84. Explore regional cuisines

India’ is known for its diverse regional cuisines. Try experimenting with dishes from different states like Gujarati, Punjabi, South Indian, Rajasthani, and Bengali. This way, you can add variety to your dinner table.

Make Use of Lentils and Legumes.

#85. Lentils & legumes

are an important part of Indian vegetarian cooking. They are not only packed with protein but also versatile.

Prepare dishes like dal (lentil soup), chana masala (spiced chickpeas), rajma (kidney beans curry), or sambar (a South Indian lentil and vegetable stew).

#86. Millets recipes

Millets are highly nutritious grains and an excellent alternative to rice and wheat. Try making dishes like millet pulao, millet khichdi, or millet dosa for a healthier twist.

#87.One-Pot Meals

Save time and effort by preparing one-pot meals like vegetable biryani, pulao, or khichdi.

These dishes are flavorful, easy to make, and require fewer dishes to clean.

#88. Get creative with flatbreads

Indian cuisine offers a variety of flatbreads like roti, naan, paratha, and dosa.

Experiment with different flour combinations such as whole wheat, gram flour (besan), or millet flour to make healthier versions.

You can stuff them with vegetables, paneer, or spices to create delicious and filling bread options.

#89.A balanced option

Sometimes you don’t want to eat healthy. So, trying something tasty like vada pav with healthy daliya is a great option.

#90.Stuffed fresh vegetables

Indian cuisine is known for its vibrant and colourful vegetable dishes.

Make use of seasonal vegetables and create sabzis (stir-fried vegetables), stuffed bell peppers, or mixed vegetable curries using a variety of spices and herbs.

Don’t use too much oil if you want to keep it healthy.

#91.Experiment with fermented foods

Fermented foods like idli, dosa, or fermented rice batter pancakes (uttapam) are not only delicious but also aid digestion.

Fermented foods are a healthy addition to your dinner menu and can be enjoyed with chutneys and sambar.

#92. Include healthy desserts

For a refreshing end to your meal, incorporate fresh fruit-based desserts.

Prepare fruit salads, mango or banana lassi, or indulge in traditional sweets like Kesari (suji and kesar pudding) or shrikhand (strained hung curd dessert).

Some people are okay with eating fruits after meals. But it’s not good for digestion and can upset your stomach.

Therefore, I recommend eating fruit salad as a light dinner option. And it should be the only dinner you can have. However, you can have pudding & lassi anytime

Tips to Enhance Your Wellness through Effective Health & Fitness Practices

Remember, wellness is a holistic journey that involves nurturing the mind, body, and spirit. Choose the practices that resonate with you and integrate them into your lifestyle.

Holistic well-being: Must-follow practical health tips

#93. Slow & steady wins the race

Don’t load yourself suddenly with heavy workouts, a tight diet plan or leaving your favourite foods instantly. It would never work.

For example, if you are taking 2 spoons in your tea, you better try to start taking 1 and ½ spoons and thus slowly reduce the quantity every week rather than instantly leaving sugar tea or start drinking only green tea.

#94.Shower in Anxiety

Taking a shower whenever you are distressed is not always possible but whenever you’re tired and deeply stressed, stand under the shower.

You will see stress going away with draining water. At least, you will figure out the solution to your problems with a peaceful mind.

#95.Be organized

Make a list of the next day’s tasks. This is one of the most popular yet important lifestyle hacks. When you wake up in the morning, work seems to be more challenging if it is not scheduled.

The list will save you from the hustle and you will have a more productive day. Prioritize your most important work first and save time for exercise and your health. Mentally, you will be at peace.

#96.No to digital devices at night

Keep digital devices away at night. At least 1 hour Before going to bed, distance yourself from these devices.

Studies say it saves you from several diseases (see). Also, don’t keep them beside you (near the pillow) while sleeping or put them on Airplane Mode.

#97.Rest & sleep

Ayurveda recommends the importance of rest and 7-8 hours of sleep each night and taking breaks throughout the day to rest and recharge.

Insufficient sleep causes chronic health problems like obesity, depression, diabetes, heart disease, high bp, slow metabolism, and other unhealthy habits.

If you want to shed fat and build some lean muscle, stop staying up late to waste time on social media !!

You may need this:

• Best Mattress for Back Pain in India (Best Ortho Mattress for A Quality Sleep)

#98. Do you detox?

One of the most effective health tips it is! It helps to lose weight. But, Detoxification is not for weight loss only. It’s for a healthy liver also.

Rejuvenate your body periodically! Your friends will tell you how radiant your skin is looking. You will feel lighter, healthier and fitter.

Read –

13 Natural Ways To Detox Your Body And Lose Weight

#99. Try to increase your immunity

Doing exercise, avoiding infection and getting enough sleep are the most common ways to keep your immune system strong.

There are also many Ayurvedic medicines you can take such as Guggulu and Giloy.

Besides this, eating seasonal vegetables and fruits makes your immune system strong and quenches your thirst.

#100. Practice these 100 healthy lifestyle habits

Go through the article. It’s going to be a great help to you. Sometimes, some of your habits are the reasons behind bad health.

#101.Stress buster activities

Practice Yoga, and meditation, spend time with nature and other stress-relieving activities to minimize stress. Chronic stress relates to negative effects on health and well-being.

#102. Get a customized plan

with the help of an Ayurvedic practitioner/doctor if you’re experiencing unusual tiredness or feeling low.

Ayurveda recognizes that each individual is unique and a customized plan helps improve your health and well-being.

Unconventional Tips to Achieve Optimal Wellness & Overall Fitness

#103.Forest Bathing

Also known as “Shinrin-yoku,” this Japanese practice involves immersing oneself in a forest environment and connecting with nature through the senses.

Nature, mountains, waterfalls, forests and getting closer to nature heals you. Forest bathing curbs your stress makes your mood cheerful and boosts your immunity.

#104.Sound healing

This practice involves using sound vibrations to promote relaxation and healing.

It can be done through instruments like singing bowls or gongs or guided meditation using recorded sounds.

#105.Grounding or earthing

You need to connect with Earth’s natural energy. Walking barefoot is the best idea. I prefer walking on wet grass.

However, you can use grounding mats indoors. But I don’t recommend it. If you go outside you will connect with nature too.

This practice reduces inflammation, improves sleep, and boosts mood.

#106.Hydrotherapy & Aromatherapy

This practice involves using water for therapeutic purposes, such as taking a hot or cold shower, soaking in a hot tub, or using a hydrotherapy pool.

It can help to improve circulation, reduce muscle tension, and promote relaxation.

The same is with Aromatherapy. It involves using natural oils for fragrances in your living spaces. This practice enhances your mood and is good for your overall fitness.

I have purchased an oil diffuser for my home.

#107.Tongue Scraping

Do you know a toxin-filled tongue can lead to indigestion? So, here’s a trick to improve oral hygiene, promote healthy digestion, and even improve the taste of food.

This practice is known as using a tongue scraper to remove bacteria and toxins from the tongue.

#108.Color Therapy

Use colours as a healing & relaxing technique. This is also known as “Chromotherapy”.

Here you use different colours as each colour has a different healing property.  For example, blue is said to promote relaxation and calmness, while yellow is said to promote energy and happiness.

#109.Acupressure

We all know about it. It can reduce pain & improves your overall well-being.

However, you should practice it with expert guidance.

#110.Five senses grounding

When you’re feeling anxious or overwhelmed, focus on your five senses to ground yourself.

Mention 5 things you can see, 4 objects you can touch with your hands, 3 sounds you hear, 2 things you smell, and 1 food you can taste. Its called ‘five senses grounding’

Note: Remember that not all wellness practices work for everyone, and it’s important to listen to your body and find what works best for you. Always consult with a healthcare professional before trying any new wellness practices, especially if you have any underlying health conditions

Embracing Indian Traditions for Wellness & Vitality

#111.Ayurvedic Morning Rituals

The morning rituals suggested by Ayurveda promote balance and harmony.

This may include tongue scraping, oil pulling, and drinking warm water with lemon to aid digestion and detoxify the body.

#112.Ayurvedic Dinacharya (Day Routine)

It involves adopting Ayurvedic principles that focus on aligning your lifestyle with the natural rhythms of the day.

Ayurvedic Dinacharya includes

• Waking up before sunrise
• practising yoga or daily exercise,
• having a nutritious balanced breakfast
• working during the most productive hours and not at night
• a light lunch, filled with seasonal vegetables
• taking a short nap to remove sluggishness
• having an early dinner before 7. pm
• and practising some relaxation techniques like meditation, and walking before bedtime.

#113.Ayurvedic Herbal Remedies

Many useful Ayurvedic herbs can be found in Indian kitchens to combat various health concerns.

For example,

• turmeric has anti-inflammatory properties.
• Ashwagandha for stress relief, and Triphala for digestive health.
• A mixture of ginger, honey, and lemon juice can be used for sore throats,
• while turmeric mixed with milk is a popular remedy for coughs and colds.

Explore these traditional remedies to alleviate minor health issues. I use them.

But if you have a health issue or you just don’t know anything about this or no one follows Ayurveda around you and tells you about this, I recommend you to ask an Ayurvedic practitioner for personalized recommendations.

#114. Add Indian superfoods

Include nutritious Indian superfoods in your food regimen. These encompass moringa, amla (Indian gooseberry), ghee (clarified butter), millet and coconut and a variety of different pulses.

These meals are a powerhouse of nature with essential antioxidants, vitamins and minerals.

#115. Indian herbal teas

They have been popular for ages and have long been used for their medicinal properties.

For example, tulsi (holy basil) tea and ginger tea, cinnamon tea. Enjoy a cup of those herbal teas frequently to boost immunity, improve digestion, and promote relaxation.

#116.Abhyanga (Ayurvedic Oil Massage)

In India, oil massage is quite popular, especially in winter. If you have pain, massage with warm garlic sesame oil, if you have swelling, massage with warm coconut oil and a good massage list goes on.

Even if you don’t have any pain, massage just to feel good.

The practice is known as Abhyanga in Ayurveda. Its practice nourishes the skin, improves circulation, and promotes relaxation.

#117. Connect with Nature

This is just a simple practice but heals you more miraculously than anything does.

India is blessed with diverse natural landscapes. Visit parks, gardens, or nearby forests for walks, picnics, or yoga sessions.

If you spend time with nature, it has a calming effect on the mind and reduces stress.

#118.Aromatherapy with Indian Essential Oils

I follow this practice and find it quite helpful. I have also purchased a diffuser for this.

You have to diffuse essential oils or add a few drops to a warm bath for relaxation and stress relief.

Utilize the aromatic properties of Indian essential oils, such as sandalwood, jasmine, and rose, to create a soothing environment at home.

#119.Japa meditation

There is not only one type of meditation that you can practice. Closing your eyes and focusing on one thing or your breathing is the most known type of meditation people do.

But have you tried mantra jaap? It’s also a meditation. It involves the repetition of a mantra or sacred word.

Choose a mantra that you like the most, such as “Om”. I prefer Om Namo Bhagavate Vasudevaya.

You can repeat it silently or aloud during your meditation practice. This technique helps focus the mind, takes away all your worries, and cultivates spiritual connection.

#120. Try Indian traditional music

Indian classical music, such as Hindustani or Carnatic music, has a therapeutic effect on the mind and body.

It can elevate mood, reduce stress, and enhance creativity.

Though you may not like it if you are fond of listening to fast music. However, the flute may interest you.

So, engage with this music by listening to classical compositions or learning to play a traditional Indian musical instrument like sitar, tabla, or flute.

#121. Do you like festivals?

Most of us like festivals. Indian festivals are celebrated with a great source of joy that offers more than just cultural significance.

Engaging in the festivities can be a source of joy, community connection, and spiritual well-being.

Participate in activities like dancing, singing devotional songs, and preparing traditional festive meals to experience the holistic benefits.

#122. Visit Indian Ashrams and Retreat Centers

Places like Rishikesh, Vrindavan, and other pilgrimages in India are home to numerous ashrams and retreat centres that offer spiritual guidance, yoga retreats, and meditation programs.

If you are feeling disturbed,  consider visiting these centres for a dedicated wellness experience. You will find yourself immersed in a peaceful environment.

Also, there is a lot to learn from experienced teachers, and a chance to deepen your spiritual practice.

One of the best mental health tips!

#123. Engage in Seva

Seva is a Hindi word which refers to selfless service, an important realm of Indian culture.

It’s a practice where you engage yourself in the kind service of others. You have to awaken the kind side of yourself to perform seva.

Helping others without expecting anything in return is good for your emotional fitness. There are many kinds of seva like offering food to the poor, offering water, and so on.

Volunteer at local organizations or participate in community service initiatives to contribute to this noble act.

Quick Diet Health Tips for Indian Cuisine

#124. Use cookware wisely

For example. Cook sabzi in iron Kadai. Also, avoid non-stick. This can reduce the need for added oil while cooking, but make your food toxic. (Study)

#125. Take sugar from healthy alternatives

If you crave sweets, you can easily go for yummy chilled rasgulla, ras malai, or your favourite pan mithai. But these Indian sweets are loaded with unhealthy white sugar.

Therefore, choose healthier alternatives to sugar and prepare desserts at home. Some quick homemade desserts are fresh fruit chats with honey, dahi mishri.

#126. How do you hydrate yourself?

In the Indian hot climate, it’s a necessity for your body to stay hydrated. We get tempted to consume sugary drinks in this situation. However, keeping healthier options ready can help you in this regard.

Go for electrolyte-rich coconut water, or fresh ganna juice, or prepare detox drinks available that are full of essential minerals and help in digesting your food.

#127. Do you habit of consuming excessive salt?

I am also into the habit of adding excessive salt to my sabzi at the dining table. But this habit isn’t good. To avoid this, I have started adding herbs and spices to flavour my meals instead.

We all know and also many scientific studies have proven several times that too much salt is very bad for your health and contributes to heart disease and increased blood pressure.

#128. Change your cooking method

Change your cooking methods from deep frying to air frying, baking, grilling or sauteing. This not only helps in weight loss but also protects you from chronic diseases.

Try this Philips Air Fryer for low-oil cooking to speed up weight loss.

#129. Switch to low-fat milk

If you take milk, go for creamless milk. If you buy milk from the market, don’t use full creamed milk.

#130.Vitamin C for metabolism

Boost your metabolism with vitamin C. This is a weight-loss hack promoting the consumption of vitamin C which would result in boosting your metabolism and thus helping you lose weight.

Vitamin C helps to boost your metabolism which helps you lose weight fast (ref).

There are many food resources where you can get it such as orange juice, Citrus fruits: orange, kiwi, lemon,  grapefruit, and vegetables: broccoli, cauliflower, Brussel sprouts, and capsicums are rich natural sources of vitamin C.

Among these, guava and papaya are high in vitamin C which may rev up your metabolism.

#131. Do you also swallow your calories?

There are many health tips & hacks but the most important one is to eat your food slowly and never swallow your calories.

If you want to drink fruit juice, go mouthful by mouthful slowly. You must mix it with saliva before swallowing it. You better eat fresh fruits rather than gulping a glass of juice in a few seconds.

#132. Try to use copperware

Also, keep the bottle at your desk, so you do not forget to drink water when you are busy.

One thing to note here, copper bottles or jugs are most suitable for summer. Many people including me don’t find it suitable for the winter season as it leads to cold, cough, flu, and body pain.

#133. Choose your carbs wisely

Eating refined or too many simple carbs can turn this process into a roller-coaster ride you can’t seem to get off. Eat complex carbs such as peas, beans, whole grains, and vegetables.

Indian Summer Diet and Health Tips

When it’s winter, it is easy to maintain your diet with a myriad of healthy diet meals and workouts using fitness equipment like a treadmill or cross trainer.

But when it’s summer I find it very difficult due to the unhealthiest options available like ice cream, and sugary drinks. Also, you get tired easily due to the heat and lose interest in workouts.

So, here are some health fitness tips for summers in India:

#134. Say hello to cooling foods

While there is ice cream, there is watermelon too. For every sugary drink is coconut water available? Also, cucumber, mint, and curd are foods that give a cooling effect to your body.

Prepare mint & cucumber raita and add ice cubes. You’re good to go.

#135. Do you like Sattu?

Sattu has been a traditional food in India for ages. Our old generations like it a lot. It is liked in villages even today. Made from chana dal flour, it has protein, fibre, and minerals.

Add it to water or buttermilk with a pinch of salt, dhania powder, and lemon juice to make a nutritious summer drink.

#136. Go for lighter meals

Heavy meals samosa, chole bhature, oil filled parantha makes you sluggish all day long and makes you uncomfortable during Summers months.

Opting for lighter meals like soups, whole grain salads, and daliya is nutritious as well as healthy. If you’re someone who goes to the office, college, & school, should include these light meals in your summer diet.

#137. Boost your digestion in the summer

Digestion becomes weak in summer due to heat in your body & external environment. Other reasons include your diet and lack of hydration.

To combat the indigestion issue, you should incorporate Spices. They can help boost your metabolism. Some spices to include in your diet are turmeric, cumin, coriander, and fennel.

#138.Cool spices

Smartly add cool spices to your meals. According to Ayurveda, cooling spices are fennel seeds, poppy seeds, coriander, green cardamom, mint, turmeric, fresh coriander leaves,

#139.Easy cooking meals

Prepare easy-cooking meals using less time & ingredients like raita rice, khichdi, salad, grain salad, tasty veg biryani, dal rice, one pot meals. This way, you will be able to eat seasonal & fresh foods.

#140. There is no benefit in skipping meals

If you don’t want to take heavy breakfast or lunch due to the heavy workload in summer to avoid tiredness & irritation, have a fruit or some light snacks like air-fried popcorn with you. It will give you a quick energy boost without making you sluggish.

#141. Eat your snacks smartly

Don’t go for packet chips, packaged juice, or soft drinks. Instead, opt for homemade cool lassi, Shikanji, soaked nuts & seeds, homemade icecreams & shakes and fruit chat.

Use white sugar alternatives. And you can also invest in a cold press juicer for vegetable juice if you have a budget.

#142. Take care of food hygiene

Due to the heat in the weather, you may be prone to develop foodborne diseases if you don’t practice food hygiene properly.

Wash fruits and vegetables before keeping them in the refrigerator. Also, finish perishable fruits sooner than other fruits. Store perishable foods correctly.

#143.Raw mangoes

Choose raw mangoes to add tangy flavours to your summer meals.

Rich in vitamin C, Kairi is a summer fruit that can be used to cook various foods like chutney, aam panna (a summer cold drink to protect you from the summer heat), pickles, jellies, and others.

#144.Traditional cooling drinks

This is one of the best summer health tips. Don’t forget to make use of traditional cooling drinks this summer.

India has a vibrant variety of traditional summer beverages. To name a few, Thandai, Bel sharbat, aam sharbat, jamun sharbat, and a lot of others. There are some specific regional beverages too.

#145.Amla (Indian Gooseberry)

is known as one of the Indian superfoods. It’s a powerhouse of nutrients and has the property to cool your body.

Tasty amla foods are amla juice, pickles, murabba etc.

General Health Tips for Your Overall Fitness

#146. Breathe fresh air

You might not know but studies have proven that indoor air pollution is more fatal to your health than outdoors.

So, Protect yourself against air pollution by wearing masks during high-pollution days, investing in air purifiers for your home, and seeking out green spaces for fresh air and exercise.

Helpful articles:

• Is Dyson Air Purifier Worth It?
• Budget Air-Purifier for Your Home

#147. Follow hygiene practices

For example, regular handwashing with soap and water, especially before meals and after using the restroom can save you from several liver & body diseases.

#148.Protection against mosquito-borne illnesses

We all know India is prone to mosquito-borne illnesses like dengue and malaria.

So, you should be ready to fight mosquitoes by using mosquito repellents and using bed nets, especially in monsoon season.

#149.Sleep hygiene

Last but not least, create a sleep routine. It will help you in getting quality sleep.

This article on how to sleep fast will tell you techniques for keeping your bedroom cool, dark, and quiet.

You will also learn how to set a consistent sleep schedule and practice relaxation techniques before bed.

Poor sleep leads to weight gain and other problems with your overall fitness.

#150. Just do it

You may read more than 150 health tips & techniques, but if you don’t follow them nothing is of use!

The last and one of the best health tips is no matter how you do it but stay active & eat clean. It doesn’t matter what fitness routine you set for yourself or which health tips you find useful for you.

The key is, just start it, just do it!

Final Words

Choose what suits you. That’s the last thing I want to tell you here. Everyone’s body is different, so it’s important to listen to your body first and eat what makes you feel good, an exercise that suits your body.

If you feel sluggish after a certain meal, try switching up your ingredients to see what works best for you.

Also analyze which practice you find the best, Ayurveda or a certain fitness routine. Usually, adopting an ayurvedic Lifestyle won’t clash with your fitness or diet routine. Still, if it does, you can leave that practice.

Information & sources behind writing this article

The health tips in this post are tried and tested and based on deep research work (I have added those trusted resources below). They are harmless to practice but not a substitute for medical advice. I find some of the above-mentioned practices very helpful.

However, starting with these tips is the first step you can take to begin your overall fitness journey. The key is consistency. And that’s why we are here to motivate you daily on our Instagram.

I have just restarted my Instagram journey and share daily tips on the page to motivate people who are finding it difficult to maintain a fit lifestyle.

You may also find it useful. Take a moment to check out our Instagram page and remember, your one follow would mean a lot to us! ❤️

Important note

Note: I am a fitness enthusiast and an ardent follower of Ayurveda (you can read about me here), and not an Ayurvedic Doctor. Triphala, and Giloye as I mentioned above are some very common herbal remedies that I use. However, you should not take them without expert advice if you haven’t used them before. For any Ayurvedic medicine or supplements, please consult your fitness trainer/Ayurvedic doctor/health professional.

Hope you enjoyed reading the article! If you have additional tips to share, feel free to share via the comment section. I would love to hear from you.

Resources

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2. Hunter, R. W., Dhaun, N., & Bailey, M. A. (2022). The impact of excessive salt intake on human health. Nature Reviews Nephrology, 18(5), 321-335. doi: 10.1038/s41581-021-00533-0. Epub 2022 Jan 20. PMID: 35058650.
3. Johnston, C. S. (2005). Strategies for healthy weight loss: From vitamin C to the glycemic response. Journal of the American College of Nutrition, 24(3), 158-165. doi: 10.1080/07315724.2005.10719460. PMID: 15930480.
4. Leidy, H. J., Hoertel, H. A., Douglas, S. M., Higgins, K. A., & Shafer, R. S. (2015). A high-protein breakfast prevents body fat gain, through reductions in daily intake and hunger, in “Breakfast skipping” adolescents. Obesity (Silver Spring), 23(9), 1761-1764. doi: 10.1002/oby.21185. PMID: 26239831.
5. Lum, D., & Barbosa, T. M. (2019). Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance. International Journal of Sports Medicine, 40(6), 363-375. doi: 10.1055/a-0863-4539. Epub 2019 Apr 3. PMID: 30943568.
6. Menigoz, W., Latz, T. T., Ely, R. A., Kamei, C., Melvin, G., & Sinatra, D. (2020). Integrative and lifestyle medicine strategies should include Earthing (grounding): Review of research evidence and clinical observations. Explore (NY), 16(3), 152-160. doi: 10.1016/j.explore.2019.10.005. Epub 2019 Nov 14. PMID: 31831261.
7. Mooventhan, A., & Nivethitha, L. (2014). Scientific evidence-based effects of hydrotherapy on various systems of the body. North American Journal of Medical Sciences, 6(5), 199-209. doi: 10.4103/1947-2714.132935. PMID: 24926444; PMCID: PMC4049052.
8. Rizvi, M. K., Rabail, R., Munir, S., Inam-Ur-Raheem, M., Qayyum, M. M. N., Kieliszek, M., Hassoun, A., & Aadil, R. M. (2022). Astounding Health Benefits of Jamun (Syzygium cumini) toward Metabolic Syndrome. Molecules, 27(21), 7184. doi: 10.3390/molecules27217184. PMID: 36364010; PMCID: PMC9654918.
9. Slavin, J. (2004). Whole grains and human health. Nutrition Research Reviews, 17(1), 99-110. doi: 10.1079/NRR200374. PMID: 19079919.
10. Tavoian, D., & Craighead, D. H. (2023). Deep breathing exercise at work: Potential applications and impact. Frontiers in Physiology, 14, 1040091. doi: 10.3389/fphys.2023.1040091. PMID: 36711016; PMCID: PMC9877284.
11. van Meer, F., de Vos, F., Hermans, R. C. J., Peeters, P. A., & van Dillen, L. F. (2022). Daily distracted consumption patterns and their relationship with BMI. Appetite, 176, 106136. doi: 10.1016/j.appet.2022.106136. PMID: 35697153.