How i keep myself Healthy same as 24 years -Lifestyle for Designers in creative field

Being healthy is a very good aspect for a designer. If you are in a creative field, this adds a greater impact in the work and productivity work today. If you are really guessing that how it will be really impacting our design creativity. Yes. I am going to prove you with the statistics in this podcast why it is important to become fit and healthy in terms of physical health as well as mental health for a creative designer. Okay, take a lot of notes. Let's dive into this topic. How to exactly become healthy. What are the things which we need to do to make ourselves really fit, healthy and properly make our living together? Nobody really talks about it in a very specific manner. People give generous generic things like hey, eat well, hey, sleep well, hey, do exercise for one hour. How does it really help for somebody particularly? I've been as a wellness coach for more than two years and then I've learned lot many things during the training program. It was really helpful for me because I myself and my family needs to be really healthy is my real core goal. When I joined there. I learned a lot of things to keep ourselves really healthy. Okay, this is a podcast to give you a clarity on why there are three aspects which is important for a designer. One is nutrition and diet. The second is exercise physical activities. The third is sleep and well being. Let me tell you guys, over 39 percentage of the children aged 5 to 19 were overweight and they are obese in 2020 according to World Health Organization, particularly in India, child obesity is more compared to previous 2007 and 17. You know what? 14.7 percentage of the aged people between 5 to 14 are becoming obese. Why it is really important, particularly people do develop that habit from a smaller age. That's why it is very important to understand maintaining a physical health and mental health is both important in this aspect. Let me tell you why nutrition is really important. See, we do not take all the type of proteins, vitamins, minerals in every day to day life, right? Day to day basis. It's not possible to even cook that at a meal or lunch or dinner, whatever we use. That is why we can take additional nutritions. And you know what, if you really have a balanced diet for the rest of your day, your energy will be like core to the peak. I usually have herbalife shake in the morning when I start my day. Because you feel so good, amazing. And instead of eating Italy, dosa or I'm a typical South Indian. So normally this is a typical South Indian food. But if you're a North Indian, you might eat parathas or you Might eat something else which is your staple food. But let me tell you, too much of carbohydrates will make you really dossy. In 11 o' clock or 12 o'. Clock. You'll feel little drowsy. And then empty carbohydrates will make you more hungry at 12 o' clock itself. But when you take a nutrition in the morning, you can take any nutrition. There are a lot of good nutrition which is available. And make sure it is really balanced. That's the only thing I personally take herbalife nutrition shake in my entire family takes. But you can have your own choice. That's totally fine. What happens is your energy will be really peak till 1 o'. Clock. Or maybe till 12:30 or 1:30. And you won't feel any kind of a drowsiness. Because you're having a proper balanced nutrition diet. Which has carbohydrates, protein, fiber, all the materials, right? So think about it. When you start a day, that's a very important thing. Particularly if you have shake between 7 o' clock before and then you start your day, you feel so productive for four hours. You can work continuously without any disturbances, right? You need to have your meals planned, guys. You have to have it little balanced every day. If you eat routine food, you'll feel bored. Sometimes you will even skip. Sometimes you will not feel very motivated to have your breakfast. So make sure you plan that in a very neat way. Okay, now let's come to the second point, which is exercise and being healthy. I normally work out one to one and half hours a day, okay? One or two days. I give a gap because the muscles has to really recover and come back. I do little lifting and I do sometimes heavy lifting also. But for people who do regular fitness exercises they can do every day, they don't have to leave any break. They can spend at least minimum of 30 minutes to 45 minutes. Let it be walking, let it be jogging, let it be swimming, let it be cycling, no problem. Choose any exercise which is comfortable for you. Just please make sure it's very consistent. Because the moment if you make it as a habit and make it continuously, then and only you will get the benefits of it. Let me tell you guys, if you wanted to really become a very creative designer. Your body needs to really support you. It's not only your brain or your mental health. It's also about your physical health, which makes you live a very higher life. The chances are people who do regular exercises every single day are 60 percentage more likely to not get any corona. Like coronary heart diseases, like cardiovascular diseases, heart attack, cholesterol, these are all some of the big problems which people really face. Now let me tell you, around 30% of the adolescents really get less than recommended 8 to 10 hours of sleep. Also sleep is another factor which we'll discuss about a little later. But let me tell you, this is very, very important when it comes to well being health of people. So this has not been discussed in any of the design communities before. I'll tell you why, because nobody is really aware of this. Being a wellness coach, I really learn these aspects for certain amount of time. That's how I'm able to comprehend and give you this amount of data in a very nutshell way. Otherwise people do wake up late, they sleep late and then they don't take exercises properly and they don't take balanced diet properly. They just go to the office, work, they just do whatever they feel like. Your life expectancy will be not more than 60 to 70 years if you are really determined to live a healthy and a happy life. So you can live up to 70, 80 years also. But with a lot of disease that's not really good. It's better that you what you call a lot of people really feel that pain of living with that disease for lot many years. It's rather feel like hey I could have died earlier rather living with this kind of a pain. I've seen and I've heard from lot many people telling this. The point is we will have to live a healthy life for a very longer point of time, right? A lot of people are now talking about longevity living hundred years, 120 years. Lot of startups, a lot of AI technology, lot of what do you call startups are being recognized to make you anti aging. Let's not talk about superficial things. Even I know some of the things but I would not recommend because I have not tested that. Whatever I'm sharing you information, it's really tested out for years of time in my body. Normally I recommend doing 30 to 40 minutes of exercise is really good. If you are really like 30 to 40 age, no problem, you can just do a walking. If your home doesn't permit any kind of exercises or gym or something like that, I would say have an accountability partner because that is how you keep yourself motivated. Or else you can find a fitness master who can help you out without having a proper coach or a mentor. If you do lift lot of weights, problem will happen. Guys, recently how much people have died in heart attack even at the age of 23, 2730 even their doctors, they do exercise in gym. But they are losing their life. They have a certain cardiac arrest. It's because of unsupervised training and fitness. Keeping the six pack abs or keeping a very lean body is not called healthy. People do have a lot of misconception when it comes to health physical activity. Let me tell you, you need to keep Your fat percentage 10 Percentage to 20 if you are a man. If you are a woman, you need to keep it 20 to 30 percentage. Make sure you find a good health physician to check this parameters. Lot of gym has this higher hand equipment to check this. Normally 10,000 rupees above equipment really checks very accurately. There are machines which can measure this, which is 1500 2000, but that's typically not very accurate. 70 to 80% accurate. So make sure if you want to really become healthy, keep your fat percentage, 10 to 20 percentage. That's it guys. You don't have to keep six pack abs or that's not really required. Those are all some flashy things. Normally if you go for a proper fitness trainer, they will suggest you not to have that kind of things because that requires a lot of dedication in terms of maintaining your, what you call timelines, maintaining your eating habits. Sometimes you need to restrict your water drinking habits in order to show your muscles. That's not really required. People do go for competitions for that particular one or two days. They do it, but again they come back to normal because they also know without drinking water it's not really good for health to keep right. So you need to have a proper supervised trainers. Then they will give you a lot of information like this. If you are a guy who chooses walking, I would say take a very good lemon or ginger or any electrolyte with you like a half liter and try walking for two or three kilometers when you start sweating, then return back to your home. That's enough guys. You don't have to walk 10,000 steps, 20,000 steps. You don't be hard on yourself. You can wear some fitness gadgets for 2000 rupees and you can track your steps. But that's not really required. Start your walking from your house. Take your electrolyte, sip it, don't drink it. Okay? Normally these are all the tips which nobody tells you. They tell you take electrolyte but they don't tell you how exactly to take. Take 500ml, put lemon or ginger or any electrolyte which you feel is comfortable, maybe a citrus juice or something and then take sip by sip while you're walking, do not drink it. If you drink it then you will have heart attack. If you drink while you're running or walking, it becomes a problem. That's why you need to sip it. Any supervised fitness trainer will tell you you can sip it and you can take a walk. By the time you start sweating, then you can return back to your home. That's it guys. You should feel sweaty after you walk. Then and only you properly walked. Or else you just made some. In the name of walking, you did something which is not going to have any impact for your health. If you do walking, it impacts all of your organs in your body. If you do cycling, it impacts lot of organs in your body. That is why cycling and walking is one of the best best exercise. Sometimes it's better than the physical activ like gym, weightlifting and all people who want to develop muscles. It's good because developing muscles will keep you young and fit and healthy. It will not age you a lot. That's why people really build muscles. Your muscle mass should be more than 40 percentage or 45 percentage. It's normally good to keep that way. If you have a lean muscle mass, that's okay. But for some body it is good. But for normal well being, it's good to have muscles. Okay? That's why choose any one fitness regime and follow it. If you're following some yoga, meditation, definitely do it. But make sure it has some movements. Don't just do meditation meditation alone. Do some yoga or any other asanas or Surya Namaskar. There are a lot of simple exercises which you can choose based on your age category and do it comfortably. Okay? This is about physical activity and all. Now let's come to a third important aspect which is sleep and mental well being. Let me tell you guys, 70% of the high school students reported experiencing enough insufficient sleep. It's a 2019 study in UK 2018 study found that 60% of the adults they have less than eight hours of sleep. See, it's normally recommended to have six to eight hours of sleep. But when it comes to sleep, I'll tell you guys. If your body really asks for sleep, go and do it. That's it. Whether if it's a daytime also take a sleep. No problem. 30 minutes to 40 minutes in a daytime is fine. But if you feel sleepy in the night, please go. Do not wait till I'll go and sleep at 11 o'. Clock. I'll sleep at 10 o'. Clock. Don't do that. Please listen to your body what it is really telling you. And then go for a sleep. That is the healthy and a perfect way to do. Let me tell you. You should wake up in the morning without any alarm as your body wakes up. That is a proper way that you completed a sleep cycle and then you woke up. Alarm is fine. To initially set a habit, it's okay. But naturally you should wake up when your body is done. What is mean by sleep? Sleep is a way that your body is telling that hey, I need to take rest. Allow me to sleep for some time. Then the body really recovers. Recovers. And then it pulls away a lot. It pulls a lot of magnetic forces from the earth in the universe. And then you're surrounding your atmosphere. And then your body really revitalizes. And then it makes you perfect. And then it wakes you up. Then and only your sleep is good. Hey Jagdish. What? I have to get up at 5 o'. Clock. It's fine. Then you sleep. Try to sleep little early. Tune your sleep cycle so that you wake up at 5 o'. Clock. So that your entire cycle is completed. For some people, eight hours is required. For some people, six hours is enough. For some people even five hours is enough. So it's not the point of hours, it's the point of how well your body is sufficient in that. That is the measure to keep. Don't harden be these numbers. Let me tell you. According to WHO World Health Organization, depression and anxiety are among the leading mental health challenges. Can I tell you something? It's only because of deprived sleep, 26% of the 17 year old globally have this problem. American Psychological association reports 44% of the college students have significant mental health issues in 2023 because of the sleep issue. Let me tell you. In India 2020 study found that 1 in 5 Indians have depression, anxiety or stress. It's prevalent. It's really sad guys. You know numbers won't lie. Statistics won't lie. That is why we need to understand this. If you don't sleep properly, what will happen? I'll tell you. There are four types of toxins which we need to leave every single day to become very healthy. The very first toxic when you wake up is urine. Okay, Your urine. You need to drink 1 liter of water before you go and poop. That is the best way to flush out all the toxics. If you do that, your urine will be very proper. The second is you will have your entire motion flushed out properly from your intestines. So there are two toxins which I told you. One is the urine. Second is the motion the third toxic is when you work out for one hour or when you do gym for one hour, or when you do yoga for one hour, or when you do cycling or walking for one hour. Your to your sweat comes out of your body. Sweat is a way that cleanses your skin. This is the best toxin which comes out of your body. Third, fourth toxin. Is your brain toxic? Oh Jagdish, how will I remove this brain toxic? If you sleep properly, all your insegregated liquids in your brain will come out of your toxins very easily. Like let's say if you don't have a proper sleep, that toxin will still remain in your brain and you will not feel very comfortable the next day. Have you experienced if you're not sleeping properly, the next day will be a nightmare for you. Particularly if you have not slept for even one hour or two hours. Next day you can't even withstand. I'll tell you the fourth toxic is your brain toxic. If you're not neutralizing that by having a proper sleep, you will have lot of mental stress problems. Let me tell you guys, if you're not sleeping for six to seven days continuously, you will become mentally disordered person. I've seen, it's proven in my wellness coach industry. I've seen a lot of people getting that problem. A lot of people after taking proper nutrition, healthy balanced diet, having a proper sleep, having a personal relationship is good. They have come out of this problem. But it will really traumatize for your lifetime. So you need to be very careful about it. Have you seen in jails and prisons for a very high level of treatment, they don't allow the prisoner to sleep because to extract information from them or to extract some true vital information which is threatening for them, the very first thing they'll do is they'll not allow him to sleep. Even people can have hunger like three to four days. They will not eat or they'll not do this that. But food and water is different. But if you are not allowing somebody to sleep, that is the biggest mental torture. And that's what people really give and that's how they really summit and they give the information to the police or army or whatever. So imagine how sleep is very important. It's not about what you really know about all these things, it's about how you implement these things. I told you about three important things which is food, diet, nutrition. Second is exercise. Third is sleep and mental health being if you don't stress upon all these three things, you will not live a proper real life. Guys, you Will wake up, you will bath, you will go to office, you will come back, you will eat, you will sleep. But you won't find any real creativity triggered in you. I'll tell you what happens when you do these things properly. Your energy will really go high. Like anything. When you participate in a discussion, when you participate in a creativity session, when you participate in ideation session, or when you participate in a decision making session, your ability to decide and your ability to participate in that creative discussions will be really high. You will pour hundred times better ideas than your normal well being. Let me tell you why. Because the nutrition, what you ate, the healthy lifestyle, what you are living, and then you exercise every single day will make you keep your high energy. I'll tell you, if you are in a high energy, automatically you will be prompted to give your best output, Your best thought, your best creativity, your best remembrance, your best brain activities will come. Let's say if you're sleep deprived and next day you're going for office, you can't even concentrate by talking to people normally you will be in a high level of stress. Like let's say add it to it. If you have financial problems, added to it if you have relationship problems, added to it if you have something else and you will never perform anything good in your office or organization provided if your well being is taken care. Even though when you have financial problem or relationship problem, all these things will be neutralized and you will not really get agitated. This is the advantage of keeping you healthy. Guys, I hope you would have understood this. Because lot of people are in a constant state of stress, having financial problems, relationship problems, right? Let me tell you guys, if you take care of your health, eat properly, sleep properly, exercise properly as I exactly told you, and remove all your four toxins per day. Can I tell you something guys? Whatever problems happens in your external, it will not affect you at all. You will keep on going in your life and you will come back very soon. More than anybody who takes months and years of time to recover from a big problem, right? Because you are already taking care of your major well being. Okay, thank you so much guys. I hope you would have understood the importance of being healthy and fit. Let me tell you one of my friend who is then it's a very sad truth. Because I have to tell you, he is junior to me. He is like five years junior to me. He has a cardiac arrest and then he's been paralyzed with stroke for some time. Before that, before he died, he didn't take care of his health, but he's really crazy guy. He is very creative. He is more genius. He is hard working. What's the point? Unless until if you don't have your body properly maintained, you know what? You will not suffer. Of course you will live the life easily. But the people around you will really suffer. You know they are. He is the only son in his family and I have seen his parents, they really felt bad after his death, lot of his friends really cried. I was not very close to him but I really felt bad when I heard this news. One of his friend, he really cried to me over the phone. After this news, people do really feel a lot. Guys, becoming creative is fine, but taking care of your health will really make you even more happier to live the best possible highest value of your life. Okay, thank you so much guys. Reflect on this feedback. I hope you take care of your health and if you need my support in getting this kind of a tips in your health and all these things, you can reach out to me. I'll give you a personalized plan because I do have some knowledge in it and I'll connect you to right physical plan fitness masters or nutrition dieters whom I know you can get benefit of. Okay, thank you so much guys. All the best. Take care. Bye bye. See you.