Maintaining Health: Tips for Home and Away

Class starts at 9 o'clock, and it's already 8:50. Breakfast? Not a chance.

If I were at home, my mom would have made me eat an idly and packed an apple and a bottle of juice. But here I am, hundreds of miles away, trying to navigate a healthy lifestyle all on my own. During these times, it's easy to let our health slip through the cracks, and honestly, many aspects are out of our control.

So, it's vital that we stay aware of what and when we eat.

A big issue we often face is that we tend to skip breakfast. You know, breakfast is often called the most important meal of the day because it breaks the overnight fast. This meal replenishes glucose and nutrients in our bodies, keeping us energized throughout the day. Research indicates that skipping breakfast can lead to increased long-term cardiovascular mortality, particularly in individuals with metabolic dysfunction-associated fatty liver disease (MAFLD), highlighting the importance of this meal for overall health ^[2]. Plus, if we miss breakfast, we often end up feeling super hungry by lunchtime and tend to overeat, which isn't great for our health.

When looking for quick and healthy breakfast options, oatmeal, cornflakes, and boiled eggs are pretty solid choices. Oats are gluten-free whole grains packed with important vitamins, minerals, fiber, and antioxidants. The health perks of oatmeal include weight loss and a lower risk of heart disease, as regular consumption of high-quality breakfast foods can be associated with better vascular health ^[1]. What's interesting is that oats can be prepared in no time; just add hot water or milk! The same goes for cornflakes. Boiled eggs are not only cheap but also a fantastic source of high-quality protein. Owning an electric kettle can really help, especially for boiling eggs and making hot drinks.

When dining in a hotel or mess, nutritious options can be scarce. So, it's crucial to make smart choices and avoid unhealthy selections. Opting for wheat rotis instead of rice and dal instead of heavier curries is a good idea. Wheat is rich in fiber, while refined white rice loses its nutrients. Also, don't skip out on paneer, soya chunks, rajma, and chickpeas — they're loaded with protein. Consuming curd, either as buttermilk or raita, is excellent too. It's a great source of good bacteria like lactobacillus, which aids digestion, plus it's high in calcium, supporting strong bones and teeth.

Switching to healthy snacking habits is critical for maintaining good health while away from home. Instead of munching on biscuits and chips, consider snacking on salted peanuts, almonds, raisins, walnuts, or peanut candies. Keeping some peanut butter and jam handy for a quick meal with wheat bread can be beneficial. If available, fruits, cucumber, and carrots make for the healthiest snack choices, aligning with findings that suggest nutritious snacking contributes positively to overall health and metabolic regulation ^[4].

Try to carve out at least an hour each day for physical activity — whether it's a sport, running, or just walking around. If you're short on space and time, all you need is a yoga mat and a small area to practice yoga.

Lastly, don't forget to drink plenty of water and ensure you get enough sleep; those are key to staying healthy. Adequate hydration and rest are essential for maintaining overall wellness and can significantly affect your energy levels and cognitive function.

Whether at home or away, let's prioritize our health by being mindful, making smart choices, and putting in a little effort.