What comes into your mind after reading the heading? Before you think that I will feed you some number for a healthy body, then let me assure you, I don’t have any such idea.
Numbers for good health means, living life by following some rules. These rules are proven to have terrific results on physical and mental health.
With this blog post, we will try to identify what numbers or rules you should follow for a good health .
Table of Contents
10 Mins of mindfulness
Being mindful means being aware of the current moment, looking & analyzing one’s own need over everything else. It is about doing things that we never dared to do before.
Mindfulness is also about listening to the heart and ignoring what others are saying. Some people will call it selfish, but actually this is called self-care and self-appreciation.
Practicing mindfulness can help with stress, anxiety, negative emotions, relationships, work stress, overthinking, procrastinating, insomnia, pain and even heart disease.
Majorly, mindfulness is achieved through meditation for at least 10 mins a day. But, it’s not necessary that it’s the only way. Right now, as I’m writing this blog, I call it mindfulness, because I choose to do it and I feel good doing it.
Similarly, you can do anything you want to do. Just make sure, you find at least 10 mins for that daily. Here are some more ways by which you can practice mindfulness easily.
Why do we need mindfulness
I feel in today’s world, we need it more than ever. Wherever I see, I see people stressed out, people with anger and frustration. They are like a time bomb.
Watching reels, using smartphone may sound amazing to some, but overuse is draining people from inside. I see and hear about kids getting depression, stress and even panic attacks. Young adults are experiencing insomnia, hypertension, stress and even heart diseases.
These things can be avoided if we be mindful for at least 10 mins a day.
I would love to discuss more about bad effects of mobile phone in a separate blog, so stay tuned.FGW
30 Mins of reading
30 Mins of book reading can also be called as another way to mindfulness. Regular book reading not only increase knowledge and vocabulary, but also have benefits like, it alleviates depression, reduces stress, aid in sleep, improves cognitive memory and as discussed in a separate blog by me, it strengthens brain.
Study has shown that 30 mins of daily reading can help you access all these benefits.
Ever since I have included more time to reading, I’m experiencing better a mental health. 30 Mins is just a fancy number, make sure to include this amazing habit in your lifestyle and there’s no limit to what you read and in what language are you reading that.
10 Mins of stretching
Just 10 mins of daily stretching could be really helpful. It improves muscle and bone health, increases flexibility, improves range of motion in the joints, improves performance in physical activity, improves posture, relives stress, and even heal and prevent pain.
I would say, stretching could also be counted as mindfulness as well, because here you are relaxing your mind and focussing on a single thing, which is your body.
150 mins of weekly exercise can support heart health,brain health and improves overall functionality. It can also shoo away hypertension, bad cholesterol and act as a great antidepressant. Make sure to include stretching after every session.FGW
If you are completely new to stretching, then this blog of mine can guide you and get you started. You can stretch in the morning, at the office or just at the end of the day.
120 Mins with nature
A study done on nearly 20,000 people have determined that spending at least 120 mins or 2 hours weekly in/with nature shows positive result on mental health & help in greater sense of well-being.
This study worked positively for all the participants, and they all showed improved focus, relaxed mental state and increased happiness after 2 hours with nature.
You can do anything like go for a walk, a workout session maybe, practice yoga, or how about a nap? 120 mins seems a lot, but I sure that daily 20–30 mins are manageable.
30 Mins of nap
A nap is something that you take during the day. Many people avoid it and even cannot afford to have it. But those who can, should definitely invest time to the nap.
A study has shown that 30 mins of nap improves mood, concentration, alertness, fatigue, memory encoding and makes the person more joyful.
That study also included 10 mins and 60 mins, and no significant improvement were seen for those durations. 30 mins of sleep during the day doesn’t even affect the quality of sleep at night.
3o mins of naps are getting popular, that an Indian startup declared 30 mins nap for its employees.
I understand, it’s not possible for everyone, but if you can find some time to close your eyes for 30 mins during the day, then try it and let me know the results after a week.
30 Plant based food
Plant based foods are rich in phytochemicals, that contains anti-oxidants and anti-inflammatory properties. That helps in improving the gut health.
Plant based food are rich in fibers and prebiotics. These supports gut bacteria & results in good gut health.
You will be surprised to know that plant based food not only improves gut health, but also supports heart health, brain health, improves immunity, control blood pressure, cholesterol, diabetes, prevent cancer and a lot more .
Eating 30 plant based food a week may look like a giant task, but it can be easily done, if you replace junk food, sugar, processed food with fruits and veggies.
A Study released by the American Health Association in March 2021 and conducted by researchers at Harvard TH Chan School of Public Health revealed that eating a balanced amount of fruits and veggies can help us live longer.
30 is just a number, you can easily be innovative and aim for 4–5 veggies a day and at least 3 fruits a day. Your main focus should be on more colorful diet, home-cooked meal and something that can give you all the essential nutrients.
4 Mins of brushing
You must have heard about 2 mins of brushing, twice a day. But, what If I tell you that’s some outdated thing? Well according to a new rule 4 mins of brushing or brushing for more than 180 secs results in 55% more plague removal.
Bad oral hygiene could lead to many serious diseases,including heart disease. But, no need to worry, If you invest good time brushing your teeth, then you’ll be fine.
Want to know more about oral health? Then maybe this blog can help.
In the end
What we have learned today is that with some rules, we can live healthy easily. These 30 mins of mindfulness, 30 mins of book reading, etc. may seem to be overwhelming at once, but these have now become essential.
These things are easy to follow and can be adopted effectively for good results.
That’s it for now…. If you like reading this make sure you subscribe for more and my new blog will automatically be delivered in your mailbox.
If you want to talk to me or want to write a guest blog for me, feel free to reach out.
Oh!!! There will be a next time, but until then remember to smile.