Tue, 28 June 2022
The Daily Ittefaq

Start your day right

Update : 06 Mar 2022, 11:57

As a result of the pandemic, people around the world have faced many challenges. We see unhealthy eating habits, physical inactivity and sedentary lifestyles deteriorate health condition. For this, we need to be mindful that we are currently facing an urgent need to become more conscious about physical and mental health.

Don't skip breakfast

A good breakfast is essential for healthy living. The foods you eat for breakfast can keep you fueled up until your next meal or snack.

Breakfast is the most important meal of the day

When it comes to selecting what to eat for breakfast, a healthy, balanced breakfast should provide you with a decent amount of protein. This helps satisfy hunger and supports muscle health, and along with some healthy carbohydrates can provide sustained energy and fibre. Carbohydrates should include, at the very least, some fruits or vegetables. If your calorie budget allows, add some whole grains as well.

Keep a food journal

Writing down what you eat and when helps you later

Keep track of your progress, so that you become more mindful of your successes and failures. Keeping a food journal remind you of the chocolate you ate after lunch, or that extra helping of rice you had at dinner. Writing down what you eat and when, and why allows you to zero in those habits you need to work on.

Eat smaller portions

Many Bangladeshis often fall victim to overeating, especially during the many holiday celebrations. Start by serving yourself smaller portions. Eat slowly and mindfully and notice how you feel when you eat until you are simply no longer hungry, rather than eating until you're stuffed.

Mind of your hair and skin

The condition of our skin and hair is affected by diet, age and environmental conditions. You can't control some of these factors, but you can always manage what you eat, so it can support your skin and hair. A variety of nutrients, including protein, antioxidants, vitamins, and collagen can help improve the health of skin and hair.

People with good-looking skin and hair tend to have daily healthy habits

People with good-looking skin and hair tend to have daily healthy habits. For example, foods that are high in protein are essential for cell repair and rejuvenation, which can be obtained from sources like chicken, meat, fish, soy or tofu.  Vitamins with antioxidant properties such as vitamin A, C and E, will support healthy skin and hair by promoting cell growth and repair.

Foods rich in vitamin A include fruits and vegetables in yellow to red pigments, as well as green leafy vegetables, while citrus fruits are a good source of vitamin C. Vitamin E is a great antioxidant and can be found in sunflower seeds, almonds, peanuts, pumpkin and red bell peppers.

Collagen-rich foods such as leafy greens, red and yellow vegetables, berries, citrus fruits, fish, chicken and soy are also vital to support skin firmness and elasticity. Collagen supplements are also a good alternative.

Drink plenty of water


The other important tip is to stay hydrated. Drinking plenty of fluids is crucial to avoid dry and dehydrated skin, in addition to protecting ourselves from harmful ultraviolet rays through the use of sunblock.

Exercise regularly

Exercising properly is hard when you don't have time, but what's most important is making sure your body is moving as much as possible. It doesn't need to be vigorous; you just need to be moving.

Try parking your car further from the entrance of your building so you can squeeze in a walk or take the staircase to your floor instead of the elevator if you can.

Get health screenings

Health screening helps you find out if you have a particular disease or condition

Take the initiative to go for regular health screenings at least once a year. Those aged 40 and above, and especially those with a family history of diseases, are encouraged to do regular screening to ensure they are not at risk of developing conditions such as hypertension, hypercholesterolaemia, diabetes or cancer.

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