The document discusses the components of a healthy lifestyle, including eating a nutritious diet, exercising regularly, avoiding excessive alcohol/sugar/fats, not smoking, and drinking plenty of water. It provides specific tips for eating well, such as eating more fruits and vegetables, using healthier fats and dressings, and limiting red meat and fast food. Regular exercise is also emphasized for its mental and physical benefits. Creating a healthy lifestyle is presented as an achievable goal through small, sustainable changes in daily habits.

1. A regular health capsule V O L 0 2 - J U L Y 1 0
Healthy Lifestyle!
“Every human being is the author of his [or her] own health or disease.” - Buddhist Quote
something lighter and you'll automatically eat less
We hear a lot about living a healthy lifestyle, but what
calories.
does that mean? In general, a healthy person doesn't
♦ Eat low-fat or fat-free dairy -
smoke, is at a healthy weight, eats healthy and exer-
Switching to skim milk or fat
cises. Sounds simple, doesn't it?
free yogurt is another simple
The trick to healthy living is making small changes … in-
way to eat fewer calories
creased physical activity, adding fruit to your cereal,
without having to change too
having an extra glass of water...these are just a few
much in your diet.
ways you can start living healthy without drastic
changes. ♦ Drink at least eight glasses of water a day
A healthy lifestyle encompasses:
• Eating healthy foods ♦ Limit excessive salt intake - Spices can spice
• Exercise up your food.
• Avoiding excessive fats, sugar, and alcohol
♦ Use caffeine in moderation
• No nicotine
• Drinking plenty of water ♦ Use fats, sugars, and oils in
moderation
Eating Well
♦Eating a healthy diet forms a major part of the healthy Foods that can make you unhealthy
lifestyle. Not only can a clean diet help with weight
• Excessive fat intake - too many fried foods; food
management, it can also improve your health and quality
high in saturated fat and cholesterol; red meat
of life as you get older.
to excess.
♦Eat more fruit - Add it to
• Sugar to
your cereal, your salads or
excess
even your Sneak in more veg-
gies. Add them wherever you • Fast foods
can--a tomato on your sandwich, peppers on your pizza, as a
or extra veggies in your pasta sauce. Keep pre-cut or steady
canned/frozen veggies ready for diet
quick snacks.
• Alcohol in
♦Switch your salad dressing - If excess
you eat full-fat dressing, switch to

2. Creating a healthy lifestyle doesn't have to mean drastic
changes. In fact, drastic changes almost always lead to
failure. Making small changes in how you live each day
can lead to big rewards, so figure out what you can to be
healthy today.
Source:
♦ Fentem, P H. ABC of Sports Medicine: Benefits of exercise in health
and disease. BMJ 1994;308:1291-1295 (14 May)
♦ Goldstein DJ. Beneficial health effects of modest weight loss. Int J
Obes Relat Metab Disord. 1992 Jun;16(6):397-415.
♦ http://www.mjbovo.com/Unhealthyfoods.htm
Exercise
One of the biggest problems with us today is lack of activ-
ity. We know it's good for us but avoid it like the plague Interesting Quotes — :
either because we're used to being sedentary or afraid
that exercise has to be vigorous to be worth our time. The It is exercise alone that supports the spirits, and
truth is, movement is movement and the more you do, keeps the mind in vigor. ~Marcus Tulliu Cicero
the healthier you'll be. Even moderate activities like
housekeeping, gardening and walking can make a differ- Movement is a medicine for creating change in a
person's physical, emotional, and mental
ence.
states. ~Carol Welch
Just adding a little movement to your life can:
Those who think they have not time for bodily
• Reduce the risk of heart disease, stroke and diabetes exercise will sooner or later have to find time for
illness. ~Edward Stanley
• Improve joint stability
• Increase and improve range of movement Sign on a company bulletin board:
• Help maintain flexibility as you age “This firm requires no physical-fitness program.
• Maintain bone mass Everyone gets enough exercise jumping to
conclusions, flying off the handle, running down the
• Prevent osteoporosis and fractures
boss, flogging dead horses, knifing friends in the back,
• Improve mood
dodging responsibility, and pushing their luck.”
and reduce
symptoms of Contributed by Ms. Shreya Das—Corporate SCM
anxiety and
depression
• Enhance self “It is health that is real wealth and not pieces of
esteem gold and silver." -Mahatma Gandhi
• Improve mem-
ory in elderly
Compiled and Issued by:
people
Corporate - Safety, Health and Environment
• Reduce stress Please write to: arularasuk@cholams.murugappa.com