Nutrition and Wellness

Nutrition and Wellness: Introduction

In today’s time, in the fast-paced and hectic life, irregular and wrong eating habits, stressful lifestyle, lack of physical activities (exercise), lack of sleep, and ignoring exercise all harm our health. Due to excessive busyness, people do not take proper care of their health due to a lack of time. Due to this, people are increasingly falling prey to many types of diseases. Most people in this world are facing the problem of their physical and mental health. The solution to all these problems is possible only through Nutrition and Wellness. Nutrition and Wellness are two important sides of the same coin that enhance the quality of our healthy life. Through nutrition, we provide the body with the right amount of protein, carbohydrates, fats, vitamins, and minerals so that the body can function properly.

A balanced diet not only protects us from diseases but also provides energy and strength. In today’s busy lifestyle, people suffer from many diseases such as obesity, diabetes, high blood pressure, etc., due to many types of junk food, unbalanced food, and irregular routine. On the other hand, through wellness, we not only get physical health, but also get a balanced and healthy life mentally, socially, and emotionally. Therefore, for us, the right knowledge of nutrition and wellness becomes necessary in life.

Nutrition-

We take different types of cooked and raw food items in our food every day. For example, roti, vegetables, pulses, rice, etc., are eaten in cooked form, and tomatoes, carrots, radishes, cucumbers, etc., are eaten raw. Many types of elements are found in all these food items, which keep our body healthy and fit. These elements are called nutrition. The meaning of nutrition is not limited to food only. Giving all the necessary nutrients to the body in balanced quantities is the right nutrition. It is based on five major elements: The following types of nutrients are found in food.

1- Carbohydrates-

Carbohydrates are organic substances. It is the main source of energy production in the body. Such as jowar, bajra, maize, rice, potato, fruits, beetroot, dates, etc.

2- Proteins-

Proteins are complex organic substances. Such as gram, peas, moong, lentils, pigeon peas, maize, soybean, etc., are the main sources of protein. Proteins are essential for the development of skin, blood, muscles, and bones. It heals wounds in the body as well as increases immunity.

3- Fats-

It is also called an energy-giving fuel. Oils of peanuts, mustard, soybeans, coconut, etc., are plant sources of fat. Eggs, meat, fish, dairy products, etc., are animal sources of fat. Its deficiency reduces the working capacity of the body, and its excess causes diabetes, heart disease, etc.

4- Vitamins-

We get vitamins and mineral salts from green vegetables and fruits. These protect us from many diseases. Vitamins are complex organic compounds. Every organ in the body needs different vitamins according to its requirements. We can remain healthy by including all the sources of vitamins in our diet. These are of two types.

1-Fat soluble vitamins- Vitamin A, D, E, and K

2-Water soluble vitamins- Vitamin B and C

5-Mineral salts –

To keep the body active, it is very important to have mineral salts in the diet, even if in small quantities. For example, a deficiency of iron causes anemia (lack of blood), whose source is meat, eggs, cereals, and green vegetables. A deficiency of calcium causes weakening of teeth and bones, whose source is milk, cheese, cereals, and green vegetables.

6- Water –

To keep every cell of the body active, sufficient water is necessary. One should drink 8-10 glasses of water every day.

Wellness-

Wellness is not just limited to not getting sick, but also living an active and positive life. It is a balance of physical, mental, social, and spiritual health. Regular exercise, adequate sleep, stress relief, positive thinking, and social relationships also contribute to it. Only when we are physically and mentally healthy can we be successful in our personal and professional lives. So we should pay attention to our diet, lifestyle, and mental state, and make nutrition and wellness a part of our daily routine. This will not only improve our health but will also make our whole life balanced and pleasant.

Nutrition & Wellness: Positive Thinking

Under Nutrition & Wellness, the ideal meal on a plate should include half (50%) of the total meal green vegetables and fruits, one fourth (25%) whole grains (like roti, rice), one fourth (25%) protein (like dal, egg, paneer), one teaspoon ghee and 8–10 glasses of water throughout the day.

Processed foods, excess salt and sugar, deep fried items, artificial beverages (soft drinks), etc., should all be avoided for Nutrition & Wellness.

Nutrition & Wellness: Mental Health

In terms of Nutrition & Wellness, wrong eating habits can increase our depression, anxiety, and stress. For mental health, nutrients like fatty acids (fish, walnuts), magnesium (banana, spinach), vitamin B12 (milk, egg), and probiotics (curd, buttermilk) should be taken regularly. Processed food contains high amounts of trans fat, sugar, and salt, which cause diseases like obesity, high blood pressure, and diabetes. Irregularity of meal timing, stress, lack of sleep, and physical activities, all these cause an imbalance, and the body becomes a home for diseases.

Nutrition & Wellness: Healthy Routine

In terms of Nutrition & Wellness, a healthy routine is as follows.

Take lukewarm water with lemon every morning. Do pranayama or yoga. For a nutritious breakfast, take oats, fruits, and sprouted grains. For a balanced lunch, take roti, vegetables, dal, and rice. In the evening, have a healthy snack like makhana, roasted chana with herbal tea cereal. At night, have a light meal like dalia or khichdi and meditate or do 5 minutes of deep breathing before going to bed.

Nutrition & Wellness: Comparison between Indian and Western Diet-

In the context of Nutrition & Wellness, the comparison between Indian and Western diets is as follows.

Nutrition & Wellness: Tips for a Healthy Lifestyle-

In the context of Nutrition and Wellness, the tips for a healthy lifestyle are as follows.

1- Breakfast should never be skipped. It is the most important meal of the day. A protein-rich breakfast (eg, Moong Dal Chilla, Oats, etc.) speeds up metabolism.

2- Homemade food should be eaten daily. Fresh homemade food is always healthy. Eat fruits, nuts, and seeds instead of market-bought snacks.

3- Light meals should be taken every 2-3 hours. This keeps the metabolism active and prevents overeating. Eat according to the season. Like watery fruits in summers (eg, Watermelon, Cucumber,…) and hot foods in winters (eg, Jaggery, Sesame, Peanuts,…).

4- Exercise should be done daily. It is necessary to walk at least 30 minutes every day, do yoga, or other exercises.

5- Pay attention to sleep every day. Eat light food at night and at least 2 hours before sleeping. With 7–8 hours of deep sleep, the body gets ample rest.

6- For mental relaxation, do a ‘digital detox’ for one day a week.

7- Note your daily diet and mood in a diary. This way, under Nutrition and Wellness, the connection between nutrition and mental health will be clear.

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Nutrition and Wellness: Mental Health-

In the context of Nutrition and Wellness, many studies have proved that proper nutrition also has a profound effect on mental health.

1-Omega-3 fatty acids reduce our depression and anxiety.

2- Vitamin B12 and folate improve our mental clarity and memory.

3- Probiotic foods like yogurt, kimchi improve our gut health, which also improves mental health.

4- Under stress, people often turn to ‘comfort foods’ which are, in general, unhealthy. At such times, healthy options like dark chocolate, fruits, and herbal teas should be chosen.

Nutrition and Wellness: Ayurvedic Approach-

Under Nutrition and Wellness, Nutrition from Ayurvedic Approach, choose the diet according to Tridosha (Vata, Pitta, Kapha) as follows

1- For Vata Dosha-

Eat warm, oily, and nutritious food like sesame oil, Khichdi, dry fruits, seasonal fruits, and vegetables.

2- For Pitta Dosha-

Cold, sweet, and less spicy foods like rice, milk, and ghee are good.

3- For Kapha Dosha-

Light, warm, and spicy foods like turmeric, cumin, fennel, turmeric green vegetables are suitable.

Eat food mindfully; this is called mindful eating.

Nutrition and Wellness: Exercise-

Under Nutrition and Wellness, nutrition and exercise together give the body energy, flexibility, and the power to fight diseases. That is why exercise should be done daily. It is necessary to do walking, yoga, cycling, dancing, or swimming according to your capacity for at least 30 minutes every day.

Nutrition and Wellness: Conclusion-

Nutrition and Wellness are a permanent trend. Balanced diet, regular exercise, positive thinking, and a natural lifestyle are the keys to a healthy life. Nutrition is not only a matter of the body; it also affects the mind, soul, and social relationships. So take steps towards good health and make nutrition and wellness an integral part of your life. It can make a big difference in the quality of your life.

So, adopt the right nutrition and enjoy a healthy life.