Health is the most important blessing  in our lives. Anything can be replaced but this is not the case in our health. So it’s clear that no one can deny this truth. In this modern era there are plenty of things which are causing health issues in our daily lifestyle. Let’s discuss some major causes. 

1 Weight Gain

2 Low Energy

3 Stress

4 Poor Sleep

1 Weight Gain: 

         Weight gain is the main cause which directly affects our health and daily lifestyle. It’s a primary reason which leads to chronic diseases like cardiovascular disease, type 2 diabetes and osteoarthritis. More weight means more depression, anxiety and less energy for daily routine.

         A high calorie diet is the basic reason for weight gain. In our culture, desi foods rich in sugar, carbohydrates and fats are commonly used without any control. Cold drinks and tea are used as refreshments. Heavy breakfast and late night dinner meals are normally rich in fats as well. All these foods cause weight gain. 

        The relationship between stress and weight gain can also be bidirectional. Stress can contribute to weight gain, and weight gain may lead to increased stress. 

         Lack of physical activity is another driver of weight gain. It leads to calorie surplus which is an imbalance between calories gained and calories consumed. As a result our body stores excess calories in the form of body fats. 

2 Low Energy:

           A sedentary lifestyle directly causes low energy because physical inactivity leads to poor blood circulation, muscle weakness and reduced mitochondrial efficiency due to low metabolic rate. Our body works on the principle of “use it or lose it”. Lack of physical activity signals our body to slow down the process of energy production. 

        An unbalanced diet causes low energy because our body lacks the essential nutrients needed to produce, transport, and regulate cellular energy. Normally we don’t bother what we are giving our body in diet. A balanced diet is the best combination of protein, carbohydrates, healthy fats, minerals and vitamins. In contrast when we take unhealthy and uneven food this leads to low energy.

3 Stress:

       Family pressure is the primary driver of chronic stress in our society. Our culture, traditions and rigid nature leads to stress. Family expectations is another factor in which parental love changes into conditional demands. Sometimes these high expectations lead to stress in children. The other main thing is financial state which is a direct cause of stress and it is the harsh reality in our country.

4 Poor Sleep:

         Poor sleep is another reason which directly affects human health.It weakens our immune system, disrupts hunger hormones, increases weight gain risk and raises our chances of developing Type 2 diabetes, hypertension, and heart disease. 

        Sedentary lifestyle, academic pressure, dietary habits, screen addiction and late night socializing are the main reasons for poor sleep in our country.

Let’s discuss 8 simple daily habits for a healthy lifestyle.

1 Water Intake

           The human body is about 60% to 65% water. Maintaining a healthy body water is essential for regulating temperature, lubricating joints, and flushing waste. Dehydration can cause fatigue, kidney stones and cognitive issues.

           Water transports nutrients and oxygen to our cells, protects spinal cords, and cushions joints. It helps us maintain a normal body temperature through sweating.It prevents constipation and helps our kidneys filter waste effectively. Cellular homeostasis heavily relies on proper fluid balance.

          Water regulates sleep by optimizing our body’s internal temperature, balancing hormones, and preventing midnight disruptions like muscle cramps. The general recommendation is about 2.7 liters for women and 3.7 liters for men daily, which includes fluids from both water-rich foods and beverages. However, exact needs vary based on climate, activity level and overall health. Make sure to enhance water intake for a healthy routine.

 2 Walk

             Walking is very important to stay healthy and fit in this modern and busy era. It helps to burn excessive calories. A brisk walk can burn up to 200 to 400 calories per hour. It regulates metabolism in our body. It reduces cortisol, a stress hormone as well. Walking is also very important for our joints as it keeps our joints healthy by moving muscle around them. Walking is as important in Pakistan as it is in any part of the world. It maintains body weight and excess fat due to heavy meals in our country. Everyone should include this in his normal day routine as it is one of the basic steps towards a healthy lifestyle. About 150 minutes of brisk walking weekly or 20 minutes daily is compulsory for good health.

“What is your favorite time for a walk— early morning before the city wakes up, or a cool evening walk after dinner?” 

3 Reduce Sugar Drinks

          Reducing sugar drinks can be more effective in regulating metabolism as it lowers the obesity which is increasing day by day in our country. Excess sugar can spike the adrenaline which is more dangerous. So lowering the sugar intake can prevent adrenaline to spike and in result it improves mental stability, calmness, energy and reduces the risk of chronic diseases like diabetes type 2. 

“So how many of you can reduce the sugar intake for your better health?”

4 Exercise

           Exercise is the most significant factor for a better daily lifestyle. High blood pressure, heart diseases and diabetes are common high risks in Pakistan. Exercise can easily lower the risk of these diseases. It also makes muscles lean and bones strong. A strength exercise minimum twice a week is needed for a healthy routine life. Whatever the age is, exercise makes you physically active which is important for a healthier and happier life. Hence you should include exercise in your day routine to lead a meaningful life on your own.

5 Sleep

        Sleep is as essential as breathing for our body. Sleep strengthens our immune system, protects our heart, and improves our daily focus. Adults need 7 to 9 hours of sleep each night for optimal health. The human body moves 4 to 6 sleep cycles of 90 minutes per night. Deep sleep releases infection fighting protein cytokines which fights with infections and increases the efficiency of the human immune system. Enough sleep clears out the brain toxins, lowers stress, improves mood and makes our body to concentrate at work. So sleep is important for a healthy daily routine. Everyone should regulate the sleep cycle for a normal and healthy lifestyle in their daily routine. 

6 Healthy Meals

     Healthy meals are vital in Pakistan to fight widespread malnutrition, combat rising rates of diabetes and heart disease and support daily energy. In Pakistan most of the people do not care about the concentration of meals they are having. This is because of the traditional meals with so many fats in it. Late night cravings and heavy foods without counting the proportion. A healthy diet is all important with the mixture of protein, carbs and fats for a routine life. A diet with the best proportion gives required energy to the body to perform routine work. This is why healthy meals are vital for a healthy life. 

7 Sunlight

      Sunlight is essential for health because it triggers natural Vitamin D production, which prevents widespread deficiencies and bone-weakening conditions like rickets and osteoporosis. Despite abundant sunlight in Pakistan almost 53% of the population are deficient, 31% are insufficient and 16% are maintaining normal levels of vitamin D.

Normally sunrise to 8.30am rays are good enough for obtaining vitamin D3 which absorbs calcium for bone health in the body. High UV rays should be avoided because they can burn skin and also cause heat stroke. For better health, daily sunlight is a must. So everyone should develop a daily habit to get sufficient sunlight.  

8 Relaxation

      Daily relaxation is essential for maintaining physical and mental health. The environment is highly stressed due to fast paced life nowadays. The combination of economic pressures, demanding work hours, and hectic urban commutes makes taking time to unwind a necessity rather than a luxury. The long hours duties and work demands relaxation to regather mind and body. Relaxation regulates high blood pressure and boosts immunity. In result, it lowers hypertension, cardiovascular diseases and diabetes. Relaxation does not demand any extraordinary thing for it, a healthy me time, sitting in green places or digital detoxing may be enough for someone. But everyone has his own way of relaxing himself. The important thing is to go for it. It will work for you in a daily tough routine. 

These are the simple daily habits which should be followed for our own better health as these can boost our physical and mental health. If you are busy enough then you can give it a start by adopting just one step each. Sooner or later you will come to know how these steps are important for a daily healthy routine. So it is a humble request to manage your time in this busy life and take care of this blessing as there is no alternative to this in this entire world.  

                          “Health is not merely the absence of disease, but a state

                              of complete physical, mental, and social well-being.”