Health and Common Man

There are lot of misconceptions about health and diet. It is accepted now that we have evolved from apes. We are not purely carnivores nor are we purely herbivores, but we are omnivores i.e. our diet basically is mixed, both veg. and non-veg. inclusive. Our system is adapted to mixed food.

We cannot eat only grass, as in pure herbivores, as we are not equipped to digest and sustain on it. We may be able to survive on only meat but again there may be some difficulties and long-term side effects. We can digest some leaves, fruits, seeds, oils, animal fats and animal proteins.

Now let us consider them one by one:

Proteins: Main sources of proteins are meat, poultry, fish, eggs, lentils, milk and dairy products etc. Pulses like wheat, rice etc. also contains some proteins.Proteins are essential in formation of our body cells. They are essentials for growing children and also repair of wear and tear of our body including muscles and all body cells.

Fats: Fats are rich energy sources and are available from oils, dairy fats, coconut etc. People doing heavy physical work, sportsmen, active children need them the most. Being rich and only calories overall quantity of food intake remains less. Body in subcutaneous tissue under our skin stores excess fat consumed. This gives fullness and shape to our body and also serves as good insulator to preserve body heat.

Carbohydrates: Carbohydrates are main energy source in humans our being closure to herbivore mammals. They are calories available from pulses, sugars, fruits, potato, beat etc. We generally take major portion of our calorie requirements as carbohydrates. Calories more than daily requirement are converted into fats and are stored as body has very limited storage of carbohydrates in the form of glycogen in muscles and liver which are used as emergency supply if blood sugar level drops and during exersion.

In addition our body needs vitamins and metals like iron, copper, zinc and trace elements, which we get from our regular diet.

Our daily requirement of calories depends on our activities. It is like fuel requirement of a car depends on running in kms and type of traffic and also type of car. With sedentary work our requirement is about 2000 Calories approx. Growing teenagers, sportsmen, workers in factories, farmers, soldiers on active duty need almost double this or more. Excess calories consumed are stored as fat with resultant obesity. This extra weight can lead to increased risk of diabetes, increase in blood pressure, narrowing of blood vessels and resultant risks of heart diseases, kidney diseases and paralysis etc.

Narrowing of blood vessels starts in almost everybody starting around age of 30.years. This is genetically programmed and cannot be changed but its progress, which is also genetically programmed, is speeded up by above given factors. It is in our hands to slow down this process by taking care of these risk factors. Now you will understand why it is essential to maintain optimum weight and prevent obesity. This can be done by proper balanced food intake and keeping regular monthly weight check.

Weight control can be better by burning extra calories by exercises. Regular exercises are necessary to improve fitness. Exercises tones up heart. The muscles also need exercise to maintain vigor, otherwise there will be wasting of muscles. By increasing level of exercises muscles are built up which increases fitness as well as increases calorie utilization by increasing metabolic rate.

One of the best and easiest exercise is walking. Daily 30 to 40 minutes walk will help a lot. Gradually the speed of walking should be increased so as to cover longer distance during those 30 to 40 mins. For younger and fitter jogging will be better. For rest of the body one should do other exercises. Weights are for younger but for elderly and weak exercises that we learned during our School P.T. will help a lot. These are simple movements of arms and legs, which can be done easily. One must gradually increase the exercise. Each movement carried for at least 50 times. This may not be possible in the beginning and you may be able to do it 10 times, but over a period repetitions can be increased till one reaches desired level. This will take about 30 to 40 minutes. Daily about 60 to 80 minutes are sufficient. This time can be divided in two or three sessions.
One must remember that to get maximum benefit exercises must be as brisk as permitted by individual’s fitness.

Normal healthy adult who is taking regular proper square meals does not need any medications except for infections etc. There is no need of any rejuvenating or such tonics. People suffering from diabetes, increased blood pressure, heart ailments or any other diseases may need their medications as per their physician’s advice. If you keep yourself fit by proper dieting and exercises then you may not suffer from these or similar illnesses or delay their occurrence even if you have inherited them.

If you have suffered from any infective disease or any injury then for recovery you may need supplementary vitamins etc. to be taken as and when required.

Yoga has a place as it is good for mental peace and helps in tackling stress but people make a mistake of counting time spent for yoga as that spent for exercise, which is not true. You must do above-mentioned exercises in addition to yoga.

Remember that it is in your hand to maintain health and fitness most of the time. In nature the animals or birds that are not fit perish. We are protected by society and so can survive in spite of not being fit but then pay the price of ill health.

So Wake Up and Look After Yourself.