Dr. Bhabini Shah

When it comes to being fit, soldiers set the best examples. There are so many habits followed by soldiers that can be incorporated into our daily lives like waking up on time, following a proper meal routine and doing enough physical exercise. We must also try and eliminate all the ‘bad habits’ like mindless snacking, poor eating habits and a sedentary lifestyle. Eliminating such habits will not only keep us fit, but will also help us lead a healthy lifestyle. Here are 15 habits that you could imbibe to stay fit like a soldier:

1. Wake up early: A soldier’s day begins at dawn. Starting your day early will give you more time to get things done and will eliminate the excuse of not having enough time to exercise.
2. Maintain a daily schedule: Set a time to wake up, eat, work, exercise, sleep and follow it diligently. This helps you stay physically and mentally fit.
3. Don’t skip breakfast: Breakfast is the most important meal of the day. Eat a proper breakfast that will give you enough energy to get you through the day.
4. Eat on time: Don’t delay a meal and maintain regular intervals between each meal. This helps stabilize your metabolism and helps prevent unnecessary weight gain.
5. Eat a balanced diet: Skipping out on carbs may help you lose a little weight temporarily but will not keep you healthy. Eat a balanced diet of fruits, vegetables, whole grains, proteins and milk.
6. Spend time outdoors: If you can’t exercise outdoors, walk to and from office or while grocery shopping to give yourself a chance to breathe in the open.
7. Avoid junk food: Avoid all kinds of processed foods. These foods have very low nutritional value but high-fat content. Instead, snack on fruits or nuts between meals.
8. Limit alcohol intake: Alcohol not only harms your body but can interfere with your schedule as well. Excessive drinking can keep you from waking up early the next day and throw your entire day off schedule.
9. Get adequate sleep: You should ideally get 8 hours of sleep so if you’re going to wake up early, go to bed early as well. Drinking a warm glass or milk or chamomile tea can help you get a restful sleep.
10. Make exercise a part of your daily schedule: Along with work, exercise needs to be made a priority as well. The best time to exercise is early in the morning before starting with the day’s work.
11. Mix it up: Make exercise fun by mixing up your exercise routines. If you go for a run on one day, go swimming the next or hit the gym.
12. Drink plenty of water: Stay hydrated to ensure that your body can absorb nutrients well and to optimize your circulatory system.
13. Play a sport: Playing a sport is not only a way to exercise but also boosts your mental health.
14. Be with people who are focused: It is important to be around people who are positive and focused towards a healthy lifestyle this will help you to stay motivated and fulfill your health goals.
15. Never give up: Just because you don’t have the stamina to run 10km on the first day, doesn’t mean you should give up. Be persistent and patient with yourself and you will be able to beat the odds.

In case you wish to know more about how you can maintain your health and fitness goals, consult an expert & get answers to your questions!

Hello, everyone. I am Dr Indu Taneja, working as a Senior consultant at Fortis Escorts Hospital, Faridabad. My area of interest is high-risk obstetrics and laparoscopic surgery. Today I will speak about PCOD i.e, Polycystic Ovarian Diseases.

This is a disease which is affecting a maximum number of girls these days. In my OPD, there are 10-20 % of the girls are suffering from PCOD. The main symptoms of this disease are;

• Irregular periods
• Abnormal hair growth
• Excessive weight gain

The most common cause of this disease is the change in lifestyle of the young generation. Nowadays, the young girls are just sitting, chatting on their phone, keep sitting in front of the computers, having a lot of junk food like old drinks and hardly go for any outdoor activity. All these leads to increase in the weight gain and hormonal distribution changes which are hormonal imbalance leading to the symptoms of irregular periods and hair growth.

Treatment-

This disease is treatable. This disease can be treated very easily by your own will power.

• You have to change your lifestyle. Changing lifestyle means doing any kind of exercise like yoga, gym, atleast 4-5 days in a week.
• Cut down your junk food.
• Do some kind of dieting. This will lead to the reduction in your weight. If the weight is less than definitely, the hormonal imbalance is going to be better.
• Of course, the medicines are required to treat this disease but medicines are not as important as a change in the lifestyle. The medicines can be required for a long time also. But if you continue losing weight then the medicines will be more effective.

If you want to consult me the treatment or for any other problem, you can connect with me via. Lybrate for the video call or audio consultation. Also, you can come to my clinic which is Fortis Escorts Hospital in Faridabad.

Thank you.