Here are some important steps that you should follow to keep your mind and body healthy

This week is celebrated as the National Nutrition Week. The goal of the week is to create awareness of good nutrition and how it can have a major impact on our health. We all know that nutrition is the science of eating foods that provide our body with essential vitamins, minerals, nutrients, and phytochemicals that keep us healthy and improve the various functions of our bodies. This year’s theme to celebrate Nutrition Week is: Feed Smartly from the Start and Focus on Eating the Right Foods from the Start to stay healthy and fit.

As they say, everything in life begins for a reason, and unless you have a strong reason, you won’t be able to stay engaged and consistent in pursuing your health goals. However, here are some tips anyone can follow to make this change, with or without a specific reason.

■ Drink a glass of warm lemon water in the morning to keep the body alkaline and start the day fresh. If you are allergic to lemon, try drinking warm water or adding some spices to the water to get your digestive enzymes going. An alkaline body improves healing and overall body performance.

■ Walking is the best exercise. It’s simple and you don’t need any high-end gear. Walking helps improve blood circulation and release feel-good hormones that reduce stress and improve sleep quality. Try to take around 8,000-10,000 steps a day to stay active throughout the day. Since exercise is important, we must also be careful not to overdo it. Excessive exercise also creates negative stress in the body, which affects various internal functions.

■ Eating less is always good for your health, that doesn’t mean you have to go hungry. Let your body decide what a good serving is for it and focus on slowly chewing your food. Once you start working on this lifestyle change you will automatically find that your serving size has decreased and you are not feeling bloated. So be careful and start chewing your food well.

■ Your mind should only be focused on one thing while sleeping and eating. Avoid television, cell phones, and laptops at least an hour before bed to improve melatonin production, a natural sleep hormone, and avoid any distraction while eating. All of these distractions distract our mind from its only function, which is either digesting or preparing the body for sleep. Such distractions can cause many problems like insomnia, indigestion, gas and gas, etc.

■ Avoid drinking water during or immediately after meals, as it can dilute digestive juices, which can put more pressure on the digestive system, leading to over-acidity, gas, and other bowel problems. Make sure you drink water 30 minutes before or after you eat.

These tips may look very simple, but many of us still struggle to get them right and lead healthy lives. So keep following these few tips to improve your health. All the best for a healthy start to this nutrition week!