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In a world that filled with a lot of pollutants, people have lost their ability to gain resistance to fight diseases, and the immune system is deteriorating each growing day. This is the reason why a lot of diseases spread easily in the recent times. Thereby it is important that we safeguard our immune system and develop resistance towards these diseases. However, it is not a one day process. You need to design your everyday routine as healthy as possible so that you can stay strong.
Most of us face a lot of issues in designing a proper daily health routine. While half of the population suffers this issue, others lack the motivation to put a proper plan into practice. So perfect daily routine has to be simple and at the same time effective. To help you out we have illustrated here what a perfect everyday health routine from morning to evening looks like:
Begin the day with…
Your whole day depends on how you begin the day. So if your day hasn’t begun well, then the same will follow throughout the day. So when you start your day, begin it with a glass of water and workout. You minimum workout time is 30 minutes, anything less than that will not provide the expected results. Move briskly and make sure your exercise routines involve all parts of the body. This is what you call an effective workout. Then relax for a while.
Adjust your sleep hours accordingly so that you start the next routine by 6:00 AM. The first thing that you have to do after the workout is your fill your water bottles, and gets yourself a flask of green tea. Drink water as much as possible. Water is the best medicine as it fights against a lot of diseases. Green tea keeps your body active throughout the day and washes out all the unnecessary fat content in your body. Have a breakfast with something like a smoothie or a bowl of porridge. Do not hesitate to have a heavy meal because it is the first food of the day and this is what keeps your body and brain active.
During the day:
Apart from the drinks that you carry, you carry some solid snacks that make you feel fuller and satisfied. It can be something like legumes, salad, etc. Do not forget to drink a lot of water. This will keep your body hydrated all the time. Carry any type of lunch that you feel convenient, but make sure they do not contain too much of fat.
This is how you end your day…
Have some light snacks in the evening along with your green tea. Then if you prefer you can have a minimal workout plan in the evening if time permits. Make sure you hit the bed only after two hours of having your dinner. Your dinner can comprise of dishes that are rich in fibrous carbohydrates. However, avoid a heavy dinner.
Ensure that you sleep at least eight hours a day and avoid sleeping during the daytime.
Described as the fruit of the Angels by Christopher Colombus, papaya is believed to be a native of Central America and Southern Mexico. Today it has gained popularity across the World as a fruit with several health benefits. Take a look at some of the benefits papaya has to offer.
The enzyme Papain present in papaya is known to promote digestion by breaking down proteins. A glass of papaya juice might just be the home remedy for digestion related issues or even constipation
Antioxidants, including carotenoids, are found in papaya. The antioxidants can neutralize excessive free radicals in the body.
Chronic Inflammation is at the root of several diseases. Papayas contain very high level of carotenoids that reduce inflammation. The enzymes in Papaya also aid in the healing of burns.
Reduces cancer risks:
Antioxidant beta-carotene found in papayas is said to reduce the risk of cancer. The lycopene in papaya can also reduce cancer risk and Papaya may be beneficial for people undergoing cancer treatment. Papaya is also known to have anti-cancer properties in case of breast cancer cells.
Improves Heart Health:
Studies suggest that lycopene and Vitamin C present in Papaya help in preventing heart diseases. Papaya may also increase the protective effects of HDL cholesterol.
Decreases risk of Age-related macular degeneration:
Zeaxanthin – an antioxidant present in papaya is believed to play a protective role in eye health. It may prevent macular degeneration, which results in loss of vision.
Several studies suggest that the high fibre content of papaya could help in maintaining blood sugar level and cholesterol level. One such study has found that green tea and fermented papaya work together as a preventive medicine for diabetes.
Good bones are often associated with calcium, and vitamin K present in papaya improves calcium absorption. It may also reduce the excretion of calcium. In effect, the body will have more calcium which translates to healthier bones.
Helps in Weight loss:
Papaya contains very fewer calories and contains dietary fiber. The dietary fiber aids weight loss by controlling cravings.
Papaya is rich in vitamins A, B, C and K which makes it a very good immunity booster. It promotes the growth of body tissues.
Vitamin C and lycopene in papaya protects the skin and reduces signs of aging. Beauty experts suggest that the enzymes in papaya make it a very good natural skin cleanser. Vitamin C found is papaya is essential for building collagen, which provides structure to the skin. When applied topically papaya prevents infection of burns, Ointments containing papain enzymes have been used to treat bedsores.
Good for hair health:
The vitamin A in papaya is useful for producing sebum, which is essential for smooth and shiny hair. Topical application of papaya is also known to help people get rid of dandruff.
Papaya seeds contain caracin which is effective in eliminating worms and parasites.
Papaya for menstrual pain:
Papaya is helpful to women facing menstrual pain, as the papain in it helps in regulating and easing flow during menstrual periods.
These and other benefits make papaya a versatile fruit which you should consider including in your diet.