6 steps to completely reset your unhealthy life, by celebrity nutritionist Luke Coutinho Advertisement

6 steps to completely reset your unhealthy life, by celebrity nutritionist Luke Coutinho

It's time to put your health first

By ELLE team  October 30th, 2017

According to Luke Coutinho, India’s leading expert in integrative and lifestyle medicine, being healthy isn’t a goal, it’s a way of living. If only we preach this, half the health problems we face will be resolved without needing doctors, treatments and medication. It’s all about the everyday choices and alterations you make. In a quick chat with Luke, we decoded the factors and habits that are severely wrong with our lifestyles and also learned that the only way to turn your health around is by living a disciplined and balanced life. Whether it’s not being able to lose weight or minor illnesses you face in your day-to-day life, we are always looking for shortcuts. All you need to do to reset your life is to start making small, everyday changes and be consistent about them. To learn more about the idea of reset and how to implement it, watch the video below. 

6 important lifestyle tips to improve your health by Luke Coutinho 

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A good night’s sleep – When you have sufficient amount of sleep, you develop clarity in your thoughts and feel positive. With adequate amounts of regular sleep, you’re automatically changing the rhythm of your body. In order to do that, you need a digital detox an hour prior to bed-time. Breathing exercises can also be an effective tool for those who find it hard to fall asleep.

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Consistent physical activity – With a generation that is obsessed with binge-watching television shows, we need to indulge in physical activities that exhaust our bodies and not just our minds. It is no secret that working out is as good for your mind as it is for your body, but the key is to be consistent and make it a part of your lifestyle and not just to achieve your ideal weight goal.

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Established eating patterns – We often put the blame on our corporate jobs for all our physical and mental issues, but in reality, it’s our imbalanced eating routine that is the cause for most of our health hazards. Eating regularly with intervals of no more than 3 to 4 hours is the way to go. Avoid eating your dinner late at night as intake of carbs leads to a spike in your sugar level which produces unwanted energy before you go off to sleep. Also, fruits should be consumed during the day. Because they digest quickly, you need to consume them 45 minutes prior to your meal and not after it, to retain its nutritional value. 

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Meditation– We often fail to use the full capacity of our lungs during the course of the day.The moment you take a deep breath, you activate a million cells in your body with the life force that is oxygen, which is essential for life. When you meditate after your meal and before going to asleep, you prepare your body to relax. Perform simple breathing exercises that will give you a peaceful 7 hour snooze. Try this for 15 consecutive days to see the change and transition in your sleeping pattern. 

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Sex– This may sound a little unconventional, but when you make love, you produce hormones that relax your body and mind completely. It’s a natural process that will not just help you sleep, but will also help you connect with your partner on an emotional level, preventing additional problems like depression and loneliness.

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Digital detox – The screens of our laptops and smartphones suppress the creation of melatonin (sleep hormone) produced by our body, disrupting our sleep cycles. Our body starts producing melatonin after the sun sets, but the strong lights released from our gadgets interrupts the process and makes it difficult for us to fall asleep. Keep your gadgets away an hour before you go to sleep and you will see the results for yourself.