Avoid these simple mistakes to live longer | VR Healthy Ageing

 Avoid these simple mistakes to live longer

Leading sedentary lives

Our bodies are designed for movement. In historic times, we were hunter gatherers without the facilities of refrigerators and a well stocked kitchen and availability of food at every corner. As we become more and more sedentary, spending more time in front of our computers and televisions, we damage our health. Even if you have to spend time on a chair, take a break of ten minutes every 3-4 hours and go for a walk or do some bending exercises or setups. 

Irregular sleeping patterns

Sleep plays an important part in resting and repairing. Deep sleep and a regular pattern of sleeping and getting up at the same time everyday will help you to maintain your circadian rhythms. Sleeping late on weekends because you have an off day actually disturbs these rhythms and acts like travelling through different time zones. It also disturbs your microbiome which will affect your health adversely. Try to be regular with your sleep timings. 

Eating every few hours and having a bedtime snack

There is nothing more harmful to your health than eating or snacking all the time. It not only keeps your insulin spiked, eating every few hours does not allow your digestive system to rest. It even keeps your liver working overtime to process the food and store the excess calories. The liver is thus unable to perform many more important functions like detoxifying and regulating hormones and enzymes. Try to stick to two or at most three meals a day. 

Do not eat anything at least 3 hours before sleeping at night to let your digestive system and your brain rest as you sleep. By snacking before bed, you will sleep but your brain will be awake to perform the digestive functions. As a result, you will wake up in the morning un refreshed and groggy.  

Eating whole grains

Unlike animals, plants are unable to run away or hide on perceiving a threat. So plants have devised different methods to avoid being eaten. They produce chemicals, give out smells or have poisons to deter intruders. Lectins and phytic acid  are such deterrents present in whole grains and nuts. Most of us are allergic to whole grains without even knowing it. It is due to the phytic acid, we benefit more when we soak or sprout seeds and nuts. Soaking and sprouting starts the process of germination and then the phytic acid is released. 

Non vegetarians can benefit from the vitamins, minerals and fat present in fish and sea food, limited quantities of red meat can also be beneficial. Eggs are a good source of protein and are considered a complete food. Make sure that the eggs are free range and organic where possible. Too much animal protein is not good.

Having food or energy drinks before a workout

Please do not eat or have a smoothie or even the so-called energy bars before you workout. It is always better to workout on an empty stomach. Your muscles will be more energy efficient and your mitochondria will provide you with more energy when you are on an empty stomach. You can eat or have a smoothie after 20 minutes to an hour after your workout. That way your growth hormones and ketones will benefit you more and you will feel that you have better energy.

Having tea or coffee with milk and sugar

As soon as you add dairy milk or cream and sugar in your cup of coffee or tea, it will bind with the polyphenols present and negate their positive effects. Always have tea and coffee without dairy and non dairy creamers and avoid adding sugar which is never a good idea. Almond and coconut milk can be added if absolutely necessary. 

Vibhuti Misra  

 Holistic Health Specialist

 +91 813 088 2160