“Take care of your body. It’s the only place you have to live.”
– Jim Rohn
Nature has provided the elements to human beings to live a life of 100 years. But due to our own choices of not exercising regularly and not consuming the right quality and quantity of food, the life span has decreased. We can still improve our life span provided we take care of our body. The 9 Elements provided by Nature to Mankind are:
2. Nutrition – Carbohydrates, Proteins, Fats, Minerals, Vitamins, Fibre, Water
SUN – Being in the sun every day for 10-15 minutes has its own advantages and exposure to sunlight during the day is crucial for the wellbeing. When natural sunlight hits the skin, it triggers the body’s production of Vitamin D, also known as the SUNSHINE VITAMIN.
Important Note – Exposure to sunlight has a huge impact on depression and is a crucial ingredient for the overall health, protects against inflammation, improves brain function. Don’t deprive the body of this Vitamin which is ABUNDANT and FREELY available in the Nature.
CARBOHYDRATES – They are the most common source of energy. There is a misconception that carbohydrates make us fat. In fact, they don’t. Processed junk foods and refined grains are unhealthy while whole, fiber rich foods are healthy. If eaten moderately, they help in supporting weight loss, supporting heart health, regulating mood, improving brain performance, increasing energy levels, promote satiety.
Important Note – Foods like Oats, Sweet Potatoes, Beetroots, kidney beans, almonds, peanuts, quinoa, brown rice, fruits, a variety of vegetables are rich in good carbs and can be eaten in moderation. Avoid sugary drinks, fried items which are bad carbs.
PROTEINS – Proteins are the building blocks for the body. There are 20 different amino acids that help form the thousands of different proteins in the body. Some of these amino acids can be made in the body and some of them must be obtained through the diet. Importance of protein – helps to improve immunity, digestion, promote healthy hair, skin & nails, promotes weight management, enhances energy level, helps the wear and tear of muscles, helps keep you full longer.
Important Note – Protein can be sourced from both plants & animals. Plant based include – lentils, chickpeas, soy, peanuts, spirulina, fruits, and vegetables. Animal based include – eggs, meat, dairy foods, poultry and fish.
FATS – Fats are essential to give energy to the body and to support cell growth. They also help protect our organs and keep the body warm. Fats have different effects on cholesterol levels in the body. The bad fats – saturated fats and trans fats raise bad cholesterol (LDL) levels in the body. The good fats – monounsaturated fats (MUFA) and polyunsaturated fats
(PUFA) can lower bad cholesterol levels and are beneficial when consumed as part of a healthy diet.
Important Note – Monounsaturated fats are found in olive, peanut and canola oils, avocados, nuts such as peanuts, hazelnuts, almonds, seeds such as pumpkin and sesame seeds. Polyunsaturated fats are found in Chia, flax seeds, fish, walnuts,
MINERALS – Minerals helps our body grow, develop and stay healthy. The body uses minerals to perform many different functions — from building strong bones to transmitting nerve impulses. Some minerals are even used to make hormones or maintain a normal heartbeat.
Important Note – Minerals are classified into two important groups – the major minerals which are used and stored in large quantities in the body. The trace minerals which we don’t need in large quantities.
VITAMINS – Vitamins are organic compounds that are needed in small quantities to prevent and fight diseases. There are 13 vitamins our body needs. Most vitamins need to come from the food we eat. Each of the 13 vitamins have specific jobs. Some vitamins help prevent medical problems, some help overcome anaemia, some help prevent night blindness and so on.
Important Note – Some vitamins are fat-soluble like Vitamins A, D, E & K, while others are water-soluble like Vitamin B1, B2, B3, B5, B6, B7, B9, B12 and Vitamin C. Water soluble vitamins if taken in excess are excreted by the body. Fat-soluble ones if taken in excess get stored in the body.
FIBER – Fibre, though not a nutrient, is very essential. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn’t digested by your body. Instead, that helps keep our systems healthy.
Important Note – Animal foods have no fibre. Most plant foods have fibre. Fibre can be of two kinds – insoluble and soluble fibre. The soluble fibre dissolves in water and is totally digested. The insoluble fibre does not dissolve in water and is not easily digested.WATER – Water is essential for life. Staying hydrated is crucial for health and well-being. During everyday functioning, water is lost by the body through sweat, urination and hence it’s important to stay hydrated.
Important Note – Drinking plain water, coconut water, juices of fresh fruits and vegetables is the best way of consuming water in its pure form.
EXERCISE – Exercise keeps the body and mind fit and strong. Regular exercises help reduce the risk of developing several disorders
Important Note – Doing any physical activity is better than doing none. Start by walking or cycling instead of using the car, take the steps instead of the lift or park your car and walk a short distance to reach your workplace.
To conclude, the key to a happy and a healthy well-being is consuming a proper nutrition,
exercise regularly and being in the sun daily even for a short period of time.