General, simple health and wellness tips

1. Wellness Tips
Dr Gowthaman
rVita Ayurveda Therapy Centers
www.rvita.com

2. Eat Breakfast
• Eating breakfast can raise the metabolism by
as much as 10% And, it can give your
metabolism a jumpstart, giving them the
energy needed to perform at their best in an
often demanding workday.

3. Drink water
• Make sure you drink 3 liters of water per day
• This can keep the toxins flushed away from the
body which indirectly removes the free radicals
• When you are involved in work, you often drink
less water. This can lead to dehydration and in
turn you feel tired. Drink more water to hydrate
your body and energize yourself.
• Less free radicals – More activeness, good IQ, No
fatigue, ability to learn fast etc

4. Lunch?
• Pack your lunch, which is far better than junk
foods and foods that are available around
your office

5. Rejuvenating you
• Get out of the office building in the lunch break
and have a power walk or a quick intense
workout. You can feel relaxed and refreshed with
this short exercise workout and it is a great stress
buster
• When you are stressed out with your work, get
up and walk around the corridors for a few
minutes to relieve stress. If your mind and body
are under stress, your muscles get tensed leading
to backache and poor posture.

6. Laugh Out Loud
• Build your immune system through laughter!
Health-increasing hormones like endorphins
are released into your body when you laugh.
Additionally, laughter works your abdominal
muscles

7. Sleeeeeeeeeep
• Between work, family and extra activities, it’s
sometimes difficult to get the necessary 6 to 8
hours of sleep per night. Be sure to avoid
caffeine or exercise right before bed.
Instead, try reading a book or mediating.

8. Prevention is better than cure
• Make sure you do regular health screening to
know better you.
• It will help you to avoid unwanted
complications of Diabetes, Hypertension,
renal troubles etc
• Regular cholesterol screening can help you to
keep out of cardiac troubles

9. Adequate calcium intake
• 1300-1500 mg per day is the Calcium
requirement to keep the system / bones &
joints healthy
• IT / ITES/ BPO – Employees should make sure
the diet includes this to avoid neck pain, joint
pain, hip pain and other painful conditions
and damage to the joints.

10. Add a fruit in diet
• It is good to include one fruit in diet instead of
fruit juices after diet.
• Simple fruit diet for weight loss- take one
number of any fruit just before breakfast,
Lunch and dinner for 90 days will help you to
loose at least 4 Kg

11. Bursting Stress
• Top 5 items can burst the psychological stress
in 3 minutes
• Swimming/ Water games/ Cold Shower
• Playing with kids
• Spending time with beloved
• Herbal oil massages
• Physical exercises

12. Oil bath to rejuvenate
• Massage is becoming an increasingly popular
way for people to relieve stress and recharge
for another day of work. Stress reduction can
go a long way toward increased productivity
and employee morale

13. Plan your Recreation
• You schedule meetings and appointments
each week, so why not schedule time for
recreation? Be sure to set time each week for
activities you enjoy. Whether it’s dinner with
family and friends, or taking the phone off the
hook and curling up with a good book, be sure
to block out time on your calendar with
activities that you enjoy and will rejuvenate
you.

14. Diet Tips
• Oats - Oatmeal and oat bran are rich in soluble fiber, a type of fiber which
lowers the bad or LDL cholesterol without lowering the good HDL
cholesterol. Include other soluble-fiber-rich foods such as apples, kidney
beans, pears and barley.
• Fish - Fish is a good source of protein and omega 3 fatty acids - which has
been shown to lower LDL cholesterol and raise HDL cholesterol. It is
recommended that you eat at least 2 servings of fish a week.
• Nuts - Nuts are rich in fiber, antioxidants such as Vitamin E and selenium..
Nuts like almonds, peanuts, some pine nuts, pistachios and walnuts are
recommended. Limit your intake to 15 to 20 grams a day,
• Olive Oil-Try to replace the unhealthy fats with healthier
monounsaturated fats, as found in extra virgin olive oil. Doing so can help
lower your LDL and raise your HDL levels. But even "good" fats should be
eaten in moderation because all types of fat contain more than twice the
calories of proteins or carbohydrates

15. 7 Day Diet to make u SLIM
• Day One All fruits except bananas.
• Day Two All vegetables.
• Day Three A mixture of fruits and vegetables of your choice. Any
amount, any quantity. No bananas yet. No potatoes today.
• Day Four Bananas and milk.
• Day Five Today is feast day. You will eat Non vegetarian diet and
tomatoes.
• Day Six Non vegetarian and vegetables. Eat to your hearts
content.
• Day Seven Today your food intake will consist of brown rice, fruit
juices and all the vegetables you care to consume
• Just Drink 4 liters of water per day