What we eat and our nutritional status can affect us and cause non communicable diseases viz. cardiovascular diseases, some types of cancer, or diabetes. Foods, diet and nutritional status are not only responsible for being overweight and obesity, but are also associated with elevated blood pressure and blood cholesterol, and resistance to the action of insulin. These conditions are not only risk factors for non-communicable diseases, but major causes of illness themselves. Overweight and obesity place individuals at risk of developing non-communicable diseases.
We should introduce some type of physical activity and also practice yoga in our daily life which may reduce the risk of life-threatening non-communicable diseases such as hypertension, stroke, heart attack and diabetes. Besides doing yoga to maintain a healthy body, one should also eat right. Given below are some diet tips, which, if followed, can help you remain healthy in body, mind and soul.
By following these good eating practices, you can also keep non-communicable diseases at bay.
- Cut down intake of potato, rice, fried food, chocolate, colas and high-sugar fruit like banana or mango.
- Never eat till your stomach’s full. If you feel like eating three chapattis, stop at two.
- Avoid drinking water during the meal. Don’t drink water immediately after a meal either. Keep a gap of at least 30 minutes. Avoid chilled water.
- Keep a gap of two hours between eating and sleeping.
- In the morning, on an empty stomach, have a glass of lukewarm water with 1 tsp lime juice and 2 tsp honey.
- Replace fried and spicy food in your diet with boiled green vegetables, fruits, juices, soups and salads.
- Drink at least 8 to 10 glasses of water every day.
- Eat to suit your body needs, not to tickle your taste buds.
- Always eat while sitting in a comfortable position. Don’t eat while walking.
- Bring all your senses to the dining table & focus on food only. Eat food slowly and avoid talking while eating.
- Chew your food properly. This allows all the nutrients to be used by the body.
- Try and incorporate more natural food items in your diet, such as vegetables, fruit and pulses. Make sure that at least one meal consists completely of fruits and boiled vegetables.
- Make breakfast or lunch, not dinner, the day’s big meal.
- Fast on any one day of the week. Totally avoid oil, spices, junk food, aerated drinks and leftovers. If you must eat, bite into a fresh fruit or some boiled veggies.
Listen to your belly, not your tongue!