•Holistic health is an approach to life that considers multidimensional aspects of wellness. It encourages individuals to recognize their overall needs: physical, mental, emotional, social, intellectual, and spiritual.

•A holistic approach to health is essential to address the leading cause of the problem rather than just the symptoms. It takes everything into account and encourages people to take charge of their health and well-being. It is also essential to prevent illnesses and find long-term solutions for existing illnesses.



When we aim to work towards BETTER HEALTH, we should focus on all the elements of good health, which are :

1. Diet
2. Physical activity
3. Water intake
4. Stress management
5. Sleep cycle
6. Medical conditions if any




Ways To Practice Mindful Eating

Practicing mindful eating involves being fully present and engaged with your eating experience. It’s about paying attention to the flavors, textures, and sensations of the food, as well as your own hunger and fullness cues. Here are some ways to practice mindful eating:

Eat slowly: Take your time to chew each bite thoroughly and savor the flavors. Slow down the pace of your eating, and give yourself enough time to enjoy your meal without rushing.

Remove distractions: Turn off the television, put away your phone, and create a calm and quiet environment for eating. Minimize distractions that can take your attention away from the food and your eating experience.

Engage your senses: Pay attention to the smell, taste, texture, and appearance of your food. Notice the flavors, colors, and aromas. Engaging your senses can help you stay present and focused on the experience of eating.

Practice portion control: Serve yourself with appropriate portion sizes and be mindful of how much you eat. Listen to your body’s hunger and fullness cues, and stop eating when you feel satisfied, but not overly full.

Chew thoroughly: Take the time to chew your food well before swallowing. Chewing thoroughly not only aids in digestion but also allows you to fully experience the taste and texture of the food.

Pause between bites: After each bite, put your utensil down and take a moment to fully experience the food before taking the next bite. This can help you become more aware of your level of satisfaction and prevent overeating.

Notice your body’s signals: Pay attention to your body’s hunger and fullness cues. Before you start eating, check in with yourself and determine how hungry you are. During the meal, periodically assess your level of fullness to guide your eating decisions.

Cultivate gratitude: Take a moment before you begin eating to express gratitude for the food on your plate. Reflect on the effort and resources that went into bringing the food to your table. Cultivating gratitude can enhance your appreciation for the food and the overall eating experience.

Eat mindfully throughout the day: Mindful eating is not limited to formal meals. Extend the practice to snacks and smaller meals throughout the day. Pay attention to what you’re eating and how it makes you feel, even during quick bites or on-the-go meals.

Practice self-compassion: Be kind to yourself and avoid judgment or criticism during the mindful eating process. If you find your mind wandering or if you’re not able to eat mindfully on occasion, simply acknowledge it without judgment and gently bring your focus back to the present moment.

Remember, mindful eating is a skill that takes practice, so be patient with yourself and approach it with curiosity and openness. Over time, it can help you develop a healthier relationship with food and cultivate a greater sense of enjoyment and satisfaction from your meals.

Mindless Eating

Mindless eating refers to the act of eating without paying attention or being aware of what and how much you are consuming. It often involves eating in a distracted or automatic manner, such as while watching TV, working on the computer, or eating out of habit rather than hunger. This can lead to overeating, poor food choices, and a disconnect from your body’s hunger and fullness signals. Here are some common causes and strategies to address mindless eating:

Causes of mindless eating:

Distractions: Eating while engaged in other activities can divert your attention from the food, making it easier to overeat without realizing it.

Emotional eating: Using food as a way to cope with emotions or stress can lead to mindless eating as the focus shifts away from the act of eating itself.

Unconscious habits: Eating out of habit or routine without considering hunger and fullness cues can lead to mindless eating.

Environmental cues: Surroundings, such as the presence of food, large portion sizes, or visual triggers, can influence mindless eating.

Strategies to address mindless eating:

Create a mindful eating environment: Minimize distractions by turning off screens and creating a calm atmosphere dedicated to eating. This allows you to focus on the food and the experience of eating.

Practice portion control: Use smaller plates and bowls to help control portion sizes. Serve yourself an appropriate amount of food, and be mindful of serving seconds only if you’re still hungry.

Eat without distractions: Avoid eating while engaged in other activities like watching TV, working, or scrolling through your phone. Instead, make eating the primary focus.

Slow down and savor: Take your time to chew each bite thoroughly and fully experience the flavors and textures of your food. Eating slowly can help you become more aware of your body’s satiety signals.

Tune in to hunger and fullness cues: Before eating, check in with your body to assess your level of hunger. During the meal, periodically pause to gauge your level of fullness. This can help you eat in response to your body’s needs rather than on autopilot.

Practice mindful snacking: Apply the principles of mindful eating to snacks as well. Avoid mindlessly munching on snacks straight out of the bag, and instead, portion them out mindfully and savor each bite.

Be aware of emotional eating triggers: Pay attention to your emotions and recognize if you’re eating out of stress, boredom, or other emotional triggers. Find alternative coping strategies for dealing with emotions, such as engaging in activities you enjoy, talking to a friend, or practicing relaxation techniques.

Keep a food journal: Maintain a record of your eating habits, including what you eat, when, and how you feel before and after. This can help you identify patterns of mindless eating and make conscious changes.

Practice self-compassion: If you find yourself mindlessly eating, don’t beat yourself up. Approach it with kindness and curiosity. Acknowledge the behavior without judgment and use it as an opportunity to learn and improve your mindful eating practice.

By incorporating these strategies into your daily routine, you can become more aware of your eating habits and develop a healthier relationship with food, promoting mindful and intentional eating.


•INVOLVE IN NEAT –nonexercise activity thermogenesis
•HIIT (high-intensity interval training) FOR BUSY SCHEDULES

Non Exercise Activity Thermogenesis

Non-Exercise Activity Thermogenesis (NEAT) refers to the energy expended through all physical activities other than deliberate exercise or planned workouts. It encompasses the energy burned during daily activities such as walking, standing, fidgeting, doing household chores, and any other movement that does not fall into the category of structured exercise.

NEAT can play a significant role in energy expenditure and weight management, as it contributes to the overall calories burned throughout the day. The level of NEAT can vary greatly between individuals based on factors such as occupation, lifestyle, and personal habits. Some people naturally have higher NEAT levels, while others have lower levels due to sedentary behavior.

Here are some ways to increase NEAT and incorporate more movement into your daily routine:

Take the stairs instead of the elevator or escalator.

Walk or bike for short-distance errands instead of driving.

Stand or walk around while talking on the phone.

Use a standing desk or adjustable workstation to alternate between sitting and standing.

Do household chores like cleaning, vacuuming, gardening, or washing dishes.

Take regular breaks from prolonged sitting and incorporate stretching or short walks.

Engage in active hobbies or recreational activities such as dancing, swimming, or playing a sport.

Park your car farther away from your destination to get in some extra walking.

Use active transportation, such as walking or cycling, for your daily commute if feasible.

Make it a habit to take short walks during work breaks or after meals.

By incorporating more movement and physical activity into your daily routine, you can increase NEAT and enhance overall calorie expenditure. Remember, even small changes and consistent movement throughout the day can add up and make a difference in your overall health and well-being.


•(If at Hot whether 35 ml)
•(If at Cool Whether 25 ml)

Top Hydrating Foods

Staying hydrated is crucial for maintaining optimal health and well-being. While drinking enough water is essential, you can also boost your hydration levels by incorporating hydrating foods into your diet. Here are some top hydrating foods that can help keep you hydrated:

Cucumbers: With their high water content (over 95%), cucumbers are incredibly hydrating. They are also low in calories and provide a refreshing crunch.

Watermelon: As the name suggests, watermelon is an excellent source of hydration. It contains about 92% water and is rich in electrolytes and antioxidants.

Strawberries: These juicy berries are not only delicious but also hydrating. Strawberries consist of approximately 91% water and are packed with vitamins and minerals.

Spinach: Leafy greens like spinach have a high water content and offer numerous health benefits. They contain about 92% water and are a good source of nutrients like iron and vitamins A and C.

Oranges: Citrus fruits, including oranges, are hydrating and provide a good dose of vitamin C. Oranges consist of about 87% water and are a refreshing snack.

Pineapple: Known for its tropical flavor, pineapple is another hydrating fruit. It contains roughly 87% water and is a source of vitamin C, manganese, and bromelain, an enzyme with anti-inflammatory properties.

Celery: Crisp and crunchy celery is a hydrating vegetable with a water content of around 95%. It’s also low in calories and a good source of fiber.

Bell Peppers: Bell peppers, especially colorful ones, are hydrating and nutrient-rich. They contain about 92% water and are packed with vitamins A and C.

Coconut Water: While not a food in the traditional sense, coconut water is a natural hydrator. It’s rich in electrolytes like potassium and magnesium, making it an excellent choice for replenishing fluids.

Yogurt: Along with its many health benefits, yogurt also provides hydration. It contains water and electrolytes while offering probiotics for gut health.

Remember that these foods can contribute to your overall hydration, but they should not replace drinking water. It’s essential to maintain a balance by drinking an adequate amount of water throughout the day and incorporating hydrating foods into your meals and snacks.

SLEEP –Aim For 7-8 Hours of Good Sleep

Getting enough sleep is essential for overall health and well-being. The National Sleep Foundation recommends that adults aim for 7 to 9 hours of quality sleep per night. Here are some tips to help you achieve 7-8 hours of good sleep:

Establish a bedtime routine: Create a consistent routine that signals to your body that it’s time to wind down and prepare for sleep. This may include activities like reading a book, taking a warm bath, or practicing relaxation techniques.

Maintain a regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and promotes better sleep quality.

Create a sleep-friendly environment: Make your bedroom a comfortable and inviting space for sleep. Ensure the room is dark, quiet, and at a cool temperature. Consider using earplugs, eye shades, or white noise machines to block any disruptive sounds or lights.

Limit exposure to electronic devices: The blue light emitted by electronic devices such as smartphones, tablets, and computers can interfere with your sleep. Avoid using these devices for at least an hour before bed. Consider using apps or settings that filter blue light or wearing blue light-blocking glasses if you need to use electronic devices closer to bedtime.

Avoid stimulating activities before bed: Engaging in stimulating activities like intense exercise, consuming caffeine or nicotine, or having heavy meals close to bedtime can interfere with sleep. Try to avoid these activities for several hours before going to bed.

Create a relaxing bedtime routine: Incorporate relaxing activities into your evening routine. This can include reading a book, listening to calming music, practicing gentle stretching or yoga, or engaging in deep breathing exercises. Find what works best for you to help you relax and prepare for sleep.

Make your bedroom a sleep-only zone: Reserve your bedroom for sleep and intimate activities only. Avoid using your bed for work, studying, or watching TV. By associating your bedroom primarily with sleep, you train your brain to associate it with rest and relaxation.

Manage stress: High levels of stress can interfere with sleep. Practice stress management techniques such as meditation, journaling, or talking to a trusted friend or therapist to help reduce stress levels before bed.

Evaluate your sleep environment: Ensure your mattress, pillows, and bedding are comfortable and supportive. If you’re consistently waking up with discomfort or pain, it may be time to consider investing in a new mattress or pillows.

Seek professional help if needed: If you consistently have trouble falling asleep, or staying asleep, or if you experience excessive daytime sleepiness, it may be beneficial to consult a healthcare professional or sleep specialist for a proper evaluation and guidance.

Remember that sleep is a crucial part of maintaining your overall health and well-being. By prioritizing and practicing good sleep habits, you can increase the chances of getting 7-8 hours of restful sleep and waking up feeling refreshed and rejuvenated.


SLEEP –Aim For 7-8 Hours of Good Sleep

1. Boosts your immune system
2. Helps your mental wellbeing
3. Supports brain function
4. Longer life span
5. Boosts fertility
6. Prevents weight gain
7. Gets the creative juices flowing/clarity
8. Heart healthy
9. Reduces inflammation
10. Builds protein molecules that repair any damage caused by stress & other harmful exposures

Dangerous Side Effects Of Getting Enough Sleep

Getting enough sleep is generally associated with numerous health benefits, but it’s important to note that there are no known dangerous side effects of getting adequate sleep. In fact, insufficient sleep or chronic sleep deprivation can have detrimental effects on your physical health, mental well-being, cognitive function, and overall quality of life. However, it’s crucial to maintain a balanced sleep routine and not oversleep excessively, as excessive sleep can also have potential consequences. Here are a few considerations regarding sleep duration:

Excessive sleep and underlying health conditions: In some cases, excessive sleep, usually defined as regularly sleeping more than 9-10 hours per night, can be a symptom of underlying health conditions such as depression, sleep disorders (e.g., sleep apnea), or certain medical conditions. It’s essential to address and manage any underlying health issues that may be contributing to excessive sleep.

Increased mortality risk in long sleepers: While most adults require 7-9 hours of sleep per night, some studies have found an association between long sleep duration (more than 9-10 hours) and increased mortality risk. However, it’s important to note that the relationship between excessive sleep and mortality is complex and influenced by various factors, including underlying health conditions.

Daytime grogginess and impaired functioning: In rare cases, individuals who sleep excessively may experience daytime grogginess, lethargy, and impaired cognitive functioning. This can negatively impact daily activities, work performance, and overall well-being.

Disruption of sleep quality: Sleeping excessively can disrupt the natural sleep-wake cycle, leading to poor sleep quality. This may result in fragmented sleep, frequent awakenings during the night, or feelings of unrefreshed sleep.

It’s important to highlight that the majority of the population does not experience dangerous side effects from getting adequate sleep. In fact, a consistent and sufficient amount of sleep is associated with improved immune function, enhanced cognitive performance, better mood regulation, increased productivity, and a reduced risk of various health conditions.

If you have concerns about your sleep patterns or find that you consistently require excessive amounts of sleep, it’s recommended to consult with a healthcare professional or sleep specialist. They can help evaluate any underlying causes and provide appropriate guidance and recommendations tailored to your specific needs.

There is a misconception that usually prevails by the term “CATCH-UP SLEEP OVER WEEKEND”

•This is a myth and nothing works like this.
•One should sleep every single day for good 7-8 hours, and the quality of sleep should always be good.

How Can You Work on Sleep Issues?

If you’re experiencing sleep issues, there are various strategies you can try to improve your sleep quality. Here are some tips to work on sleep issues:

Maintain a consistent sleep schedule: Establish a regular sleep routine by going to bed and waking up at the same time every day, including weekends. This helps regulate your body’s internal clock and promotes better sleep quality.

Create a sleep-friendly environment: Make your bedroom conducive to sleep. Keep the room cool, dark, and quiet. Consider using earplugs, eye shades, or white noise machines to block any disruptive sounds or lights. Ensure your mattress, pillows, and bedding are comfortable and supportive.

Practice relaxation techniques: Incorporate relaxation techniques into your bedtime routine to calm your mind and prepare your body for sleep. This may include deep breathing exercises, progressive muscle relaxation, meditation, or gentle stretching.

Limit exposure to electronic devices: The blue light emitted by electronic devices can interfere with your sleep. Avoid using devices such as smartphones, tablets, and computers for at least an hour before bed. If necessary, use apps or settings that filter blue light, or consider wearing blue light-blocking glasses.

Manage stress: High levels of stress can negatively impact sleep. Practice stress management techniques such as mindfulness, journaling, or engaging in relaxing activities before bed. If necessary, seek support from a therapist or counselor to address and manage stress effectively.

Create a bedtime routine: Establish a consistent routine before bed to signal to your body that it’s time to wind down. Engage in relaxing activities such as reading a book, taking a warm bath, or listening to calming music. Avoid stimulating activities or stressful situations close to bedtime.

Evaluate your sleep habits: Assess your lifestyle habits that may be impacting your sleep. Avoid consuming caffeine or nicotine close to bedtime, and limit alcohol intake as it can disrupt sleep patterns. Additionally, try to avoid heavy meals and vigorous exercise too close to bedtime.

Exercise regularly: Engage in regular physical activity during the day, as it can promote better sleep quality. However, avoid exercising too close to bedtime, as it may energize you and make it harder to fall asleep.

Manage your sleep environment: Address any factors that may be affecting your sleep environment, such as noise, light, temperature, or uncomfortable bedding. Consider using sleep aids like earplugs, eye masks, or white noise machines if necessary.

Seek professional help if needed: If you have persistent and severe sleep issues or suspect an underlying sleep disorder, it’s important to consult with a healthcare professional or a sleep specialist. They can evaluate your sleep patterns, provide a proper diagnosis, and recommend appropriate treatments or interventions.

Remember, improving sleep habits often takes time and consistency. It’s important to be patient and persistent while implementing these strategies. By making sleep a priority and adopting healthy sleep practices, you can enhance your sleep quality and overall well-being.

•Involve in deep breathing practices just before sleep
•Have low spice meal at dinner
•Have 3 hour of gap between dinner and bedtime
•Turmeric milk helps in getting good sleep
•Nutmeg milk helps
•Avoid caffeine
•Avoid doing exercise
•Avoid having too much water post 6 pm

What Stress Does To The Body?

Stress can have various effects on the body, both in the short term and over prolonged periods. When you experience stress, your body activates the “fight-or-flight” response, which releases stress hormones like cortisol and adrenaline. While this response is useful in certain situations, chronic or long-term stress can have negative impacts on your physical and mental health. Here are some common effects of stress on the body:

Increased heart rate and blood pressure: Stress triggers the release of stress hormones, which can cause a temporary increase in heart rate and blood pressure. Prolonged elevation of these levels can contribute to the development of cardiovascular problems.

Digestive issues: Stress can affect your digestive system, leading to symptoms such as stomachaches, indigestion, diarrhea, or constipation. It can also exacerbate conditions like irritable bowel syndrome (IBS) or acid reflux.

Weakened immune system: Chronic stress can suppress the immune system, making you more susceptible to infections, illnesses, and slower healing times. It can also worsen existing immune-related conditions, such as autoimmune diseases.

Muscle tension and pain: Stress can cause muscle tension, leading to headaches, neck or back pain, and general body aches. Prolonged muscle tension can contribute to chronic pain conditions.

Sleep disturbances: Stress can disrupt your sleep patterns, making it difficult to fall asleep, stay asleep, or achieve restful sleep. Poor sleep quality can further contribute to increased stress levels, creating a cycle of sleep disturbances and stress.

Changes in appetite: Some individuals may experience changes in appetite when stressed. This can manifest as overeating or undereating, potentially leading to weight gain or weight loss.

Skin problems: Stress can aggravate various skin conditions, including acne, eczema, psoriasis, and hives. It can also contribute to slower wound healing and increased skin sensitivity.

Mood and mental health disorders: Chronic stress is closely linked to the development or worsening of mental health conditions, such as anxiety disorders, depression, and mood swings. It can also impair concentration, memory, and decision-making abilities.

Reproductive issues: Stress can affect the reproductive system, leading to changes in menstrual cycles, decreased libido, and difficulties with fertility.

Overall well-being: Prolonged stress can have a negative impact on your overall well-being, making you feel fatigued, overwhelmed, irritable, and less able to cope with daily challenges.

It’s important to recognize the effects of stress on your body and take steps to manage and reduce stress levels. This may involve practicing stress-management techniques such as exercise, mindfulness, deep breathing, engaging in hobbies, seeking social support, and, if necessary, seeking professional help or counseling. By actively managing stress, you can support your physical and mental health and improve your overall quality of life.

Considering Medical Issues

•At last! The diet has to be planned in consideration of the medical condition and keeping in mind the compliance of the diet as per the medical condition
•Calculate the macros as per the condition
•Calculate the micros which are essential for the condition
•Plan guidelines for better lifestyle hydration, sleep, stress

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