Using Mind Power for Healthy Eating and Fitness Discipline

When we think of a diet program or want to lose fat% or looking for inch loss.... are we constantly thinking of-

'I want to but I can't ",
"I have tried before, I don't know but it just not happening",
"If you tell I can do whatever exercise but diet is just not my cup of tea, I can't control on my portions";
"My son wants only pizza, burger, fries; I'm worried that every evening he throws tantrums for ordering some or other junk food";
"Sweets are my weakness, I can't give up that. I need that post every meal";
"My husband can't give up on his daily alcohol peg with dinner. I'm scared.....he has got cholesterol now".

Ok ok, I'll stop giving these examples. But this is the story of 30-40% of enquiries coming to me.
And long story short my answer is, if certain repetitive actions led to these habits and or addictions; then other repetitive actions can replace these habits.

First, Let's understand the background behind this.

 
Addiction or Uncontrolled Habits (Inability to stop particular unhealthy action or chronic dependency on unhealthy options) like........
daily consumption of Mithais / Western fast food/anything which we feel like eating daily or for most meals
or
eating food in bigger quantities and talking about it with pride (e.g."I finish 24 Gulab Jamun at one go").
             Similarly, continuous mobile screen scrolling or the need for media binge-watching to get sleep at night is the same as smoking or alcohol addiction.

As a dietitian I feel that, giving only the theoretically right Diet Plan doesn't help in such cases, we need beyond this. Something that can be helpful at a mental and emotional level.

        As I am also a student of psychology in my academics, I Love this subject as well.
In this blog, that's why thought of discussing mind programming for health and fitness. They are actually notes from my newly learnt NLP (Neuro-Linguistic Programming) course and few books on the subconscious mind.

          First let's see deep-rooted  Emotional and Mental Reasons behind any habits /addictions formation:-
- Lack of Compelling Health Goal.

- Lack of Self Love.

- Low Self-esteem.

- Identity of being foodie. 

- Unconsciously, we have programmed minds that this is not my priority. 

- Dependent on outside recognition and pampering.

- Inability to apply the permanent solution.

- And most importantly our association.

 
           Going into detail about each of these reasons is a counselling process. But if you want to start understanding, I'll suggest you read books and watch videos on this subject.

Now let's see what are the techniques for Training the Mind to form Healthy Habit:-
As discussed earlier, new habits can be formed with new repeatedly practised actions, developing new beliefs with the attitude of learning and patience. Have a look...

# Revise / Review our Health Goal with ourselves and analyse it with the coach. Few Q.s for the same;
- Reason for starting health and fitness program.
- What is the result we expect?
- Why that result is important to you?
- What will happen if you don't achieve it?
- What will happen if you achieve it?

# Mind and Body are in coordination.
Start a scientific and holistic exercise schedule with discipline. One discipline helps to create another discipline.

 
# Empty mind wanders like a monkey. Menu Planning, Maintaining food diary and Reviewing with the coach. Paperwork and Accountability train the mind.

 
# At your desk/ wardrobe, write-down description of your bigger picture you being healthy and fit. You may draw yourself as being fit (Imagination is important not drawing). 

 # What we train our mind, forms RAS (reticular articulating system), which then starts programming our both mind and body. e.g. if we start exercising at 10 am every day, after a few days we get into the habit of daily exercise. But if we start skipping regularly, we indirectly program the mind that it's ok not to do exercise and start finding out excuses to justify it. 

# Where we focus, energy flows there. Prioritise healthy eating and fitness timetable as well as options over other daily routine things. 

# Last but not least, correct vocabulary by using words like health IMPROVING habits rather than weight LOSS habit. Mind accepts positive emotions. 

            My reasons behind writing this blog are for helping us to accept the challenges/ roadblocks in our fitness journey and seek a holistic solution towards it. And not hide behind excuses and quitting health goals too early. Nutrition and Health Coaching is a process for the same.

Who should consider Weight loss /Fat loss?

Weight Loss is a common term used today for Fat Loss/ Improving Body Composition.

And its intention is mostly shown by someone to look slim. And because of this lack of awareness, term weight loss is spoilt high time. 

On one side some say "I am retired now, what's the use of slimming down ", on another side some say "I'm married now, got kids.....to whom should I show off now by slimming down". 

And when their doctor prescribes weight loss after seeing their high uric acid level or physio recommends to reduce extra weight for getting relief from chronic lower back pain, they get the shock of a lifetime " Ohh weight loss is required for this also!!! "

I have also heard parents saying that their overweight/ obese children in the age group of the '20s and '30s (who are eating odd times and sitting endless hours either on a sofa or in conference rooms), don't need to get focused on healthy eating and fitness lifestyle because they are very busy in studies or professional commitments...."let him focus on study/job....body baadmein banayega".

But suddenly get worried when their children start developing fatty liver and dyslipidemia.

So let's qualify who should consider weight loss before medically getting a prescription for it. 

- If we stand sideline in front of the mirror and can see the abdomen coming out, sagging down (nonpregnancy). If the abdomen comes out more than 4 inches from the body line should consider fat loss and core strengthening. 

Extra abdominal fat weight, is a signal which could result in putting a burden on the lower back. It's a result of two things, first, it's extra fat and second loss of muscle elasticity. More waistline circumstances also put an extra burden on the knees and ankles. 

- Extra abdominal fat also has a possibility of higher visceral fat. It's fat around vital internal organs. It reduces the efficiency of their natural functioning, e.g. insulin resistance is a result of this. Therefore fat loss helps in regulating or even reversing PCOS and type 2 diabetes. Irregular menses, hunger pangs, cravings, and mood swings are some of the signs that call for a fat loss lifestyle. 

- Same with thyroid gland dysfunctioning. It's a vicious cycle of fat gain because of hypothyroidism and further imbalance because of fat gain. And this cycle can be broken only by developing healthy eating and not just by changing medication. 

- Gout is called "Rich Man's Metabolic Issue". Here, too much uric acid gets accumulated in the blood which doesn't get converted to urine. It leads to urate stones and gets saturated in joints mainly the wrist and ankle. It swells and pains. Sattvik meal program or alkaline food options reduces extra fat weight as well as balances body doshas (Vata, Pitta, Kapha). 

- As we age, after 35 - 40 years, our metabolism reduces which alters body weight composition. The rate of catabolism (cellular degeneration) is more than anabolism (new cell formation).  That means muscle tissue reduces and fat% increases. 

Therefore, those who have been living an unhealthy lifestyle don't gain weight till their late 30s, but suddenly become overweight/obese. Some develop pear shape bodies while others develop apple shape bodies. 

What to understand from this is, that if any of us notice an increase in these areas should start a healthy lifestyle that keeps our metabolism, muscle growth, and body composition healthy. 

- Having a blood pressure is now considered a common disease. Popping an early morning pill is like a morning ritual for many. But I have witnessed people getting rid of these medicines just by fat loss and a healthy lifestyle. 

Same miracles are observed for reversing unhealthy lipid profiles. So when we feel sudden breathlessness in between routine work, must consider DASH (Dietary Approach to Stop Hypertension). 

               After all, it's our choice between Lifelong Medication or Lifestyle Modification.

Self Love for Healthy Being

              

          

 February is the month to celebrate Love. It's true that love is not limited to one day, but special days are meant for showing our gratitude and celebrating with loved ones. On the same occasion, I want to share a few points for not forgetting to love one's self. 

         

            As we have been grown up watching and reading romantic stories which are dramatized to seek love from or give love to another person, we have totally forgotten about self-love. A quote said empty glass can't satisfy another's thirst. Similarly, in airlines, they announce 'In case of emergency first put the oxygen mask on oneself'. You may wonder why a dietitian is talking about self-love. Yes, it's a technically different subject but it's interdependent. Let me explain. 

            In my 15 years of professional experience, I have been observing that the majority of people are starting 'gym' or 'weight loss' programs with emotions like low self-esteem, guilt, jealousy, blaming, fear and need for external validation. And when asked why want to lose weight, the common answers are....want to fit back into an old blouse or want to attend a cousin's wedding, or have beach vacation plans, etc. Same way, most have a reason to reduce weight because they 'hate' the shape of their arms or hips or some body part and they ask for spot reduction.

           Now let me ask you, can we marry a person who doesn't respect us? Or can any person be willing to work efficiently under constantly criticizing employer? Just imagine 'our body is another person', can he be cooperative after the negativity he receives. 

              Accepting and Loving are pure emotions that everyone naturally possesses. Self-love is accepting, respecting and empowering ourselves. Without this power, we are less efficient to transform ourselves. 

             Another point is about doing exercise. At the gym, while working out, I have heard people saying "they will be doing the extra workout because the previous night they overate. Or I'll lift more weights today so can enjoy junk eating on weekends. Isn't it like a punishment? The guilt of overeating, fear of weight gain or it can be the anger of not having self-control. Check and analyze these hidden negative emotions. Exercise and diet discipline is less effective or temporary without emotional wellbeing.

                Accepting ourselves what we are, how we look and also accepting reasons for the current imbalance in our health leads to stopping blaming situations (family, city, community, profession) and opening our minds to learn and improve. When we accept ourselves, we start liking and loving ourselves. And when we love, we automatically respect ourselves and our bodies. Respect directs us to provide what it deserves. Self Acceptance, Self Love, Self Respect are powers to transform us into a better beings.

More Benefits of Self Love for Being Healthy: 

- Mother feeds her child with healthy and nutritious food, why? pure love. We respect our god, do we offer almighty god unhealthy 'junk' food? never. So when we start loving and respecting our body, chances of eating unhealthy and unnecessary will automatically reduce.

- Remember a time when we start loving someone, "our first love"....our priorities suddenly change. our world is around that one person. (If you have not yet experienced our movies have showcased these emotional state). Self-love also makes us prioritize ourselves. we can start finding time, that one hour every day for exercise, book reading, meditation & planning our nourishing diet.

- When we are happy from within, automatically outsourced happiness like food cravings or obsession with overeating reduces.

- When we start accepting our body, we start accepting the time it takes for improving itself. We then stop comparing with others.

 

Practices or Ideas to Love thyself:

- Every morning wake up with gratitude for seeing that day. Thanking god enough for an optimally healthy body.

- Start a day with self-empowering (Physical and or Emotional) practices like reading spiritual (it's different than religious), self-help books, practising pranayama, doing meditation or doing body exercise. Start a day with either of these or all before starting our household or professional routine. 

 

- Gift ourselves self-transforming things like fitness tools... resistance band, yoga mat, fitness activewear; dream book, self-love journal, self-help books, skincare products, running shoes, sports equipment like badminton.

- Enroll on fitness classes, hobby classes, new skills learning tuitions.

- Spend a few minutes every day as "Me" time to appreciate things we do for self-growth and fitness. Observe our progress in each area of life.  You may invest in respective coaching for the right guidance.

- On some weekends go for activities like trekking, nature trail, photography, beaches around your city. If not that, treat yourself with special coffee or smoothie.

- Every night before sleep, practice visualization of our improved version of health and fitness, benefits we are getting being youthful, energetic and full of love.

                     When we are Independent (our inside dependent) for love and happiness, we become a source of happiness and health. We then subconsciously get disciplined towards improving ourselves starting from our health and fitness, and this discipline is itself a new identity we carry. And today our family, our society needs role models of health and fitness.... let us be that and lead by example.

Self Love is indeed transformational.

Powerpacked plan to make 2022, a year of Strength and Success.

2021, for most it is the year of transition towards either a new start or a restart or rejuvenation or even massive growth at some or other area of life, like physical fitness, emotional strength, mental health, spiritual wisdom and financial growth.

2021 is also the year of application what 2020 taught us.. to always be ready for any circumstances of life. 

According to me, achieving Optimal Health / Holistic Health is the solution for standing strong with whatever life offers. And "Journey towards Holistic Health and Fitness is a transformation and not just a simple change". 

What does that mean, e.g. If you lose weight with some diet plan, yes it's a change. But if you have not learnt nutrition principles or you have not adopted healthy eating habits and a healthy lifestyle, 99% time weight bounces back. So it's like water, it temporarily changes its state as per atmospheric temperature. 

But like milk, if it once transforms into curd it doesn't come back from its once acquired state. Our journey of health and fitness should be like milk, transformational and progressive. 

If you are doing same exercise, eg. Walking at the same speed, covering the same distance at the same time duration while listening to music or chitchatting for years can not be considered as exercise. The same way eating 2 roties with vegetables and dal in your lunch and dinner over the years doesn't take care of nutrition needs at different life stages. 

Transformation and Progression are important checklists in every area of life. Here I have tried to explain how to do it in the area of Health & Fitness. 

Let's divide progression into the following stages:

1. Who are at the decision-making stage:

Fitness discipline is not a vacation to plan during our free time. It's a daily habit, irrespective of your daily routine, just start it. 

Anyone should remove and can remove at least 30 minutes dedicated time slot 5 days per week or 60 minutes 3 days per week for exercise. 

Also doing nothing is better than doing incorrectly. Unscientific exercise will be ineffective as well as injury-prone. Take a consultation with an exercise coach for knowing customized exercise scheduling to make the best module as per your time and health need. Classical Yogasana is the best start for anyone from age above 5 or 7 years. 

Considering nutrition, start making a weekly log of the food you eat. Become aware of the food you eat, whether all food groups are getting included. You can also do a self-analysis about the reasons behind each meal or snack. 

For this, you may refer to my previous blog https://amtopmfitness.com/thought-for-food.html

Make sure to include specific nutrients as per life stage demands. E.g. calcium, iron-rich foods like ragi roti, til laddoo, dates, egg, chana jaggery snacks for growing kids. 

To take a decision for starting a fitness journey or to keep consistency, reading and listening to health and wellness information from certified coaches can be a very effective tool. 

Learning and practising pranayama would be helpful to regain inward focus to self that makes you prioritize health over other daily routines. 

2. Beginners: Who have started exercise 8 to 12 months back, now you must have learnt form and techniques of exercise. Now it's time to improve all components of fitness. 

If you are regular in your morning brisk walk, now it's time to start swimming or aerobics class. If you are gymming, then don't ignore improving flexibility by practising advanced yogasana. And if you are comfortable with classical yoga asana, then don't underrate the need for cardio and strength training workouts. 

Considering diet, after making sure about including optimal nutrients and all food groups, it's a time to improve body composition, metabolism and digestion by correcting food combinations, portions, proportions and meal timetable. Now it's also a time to adopt, holistically healthy eating habits like eating while sitting down on the floor with legs crossed (sukhasana), avoiding any digital and social distraction while eating, practising affirmation for mindful eating. 

We are what we read and think. Maximize input of self-help books, life coach vlogs daily to achieve health at all areas of life. 

3. Those who are recognised as fitness enthusiastic, who follow their fitness routine every week to the tee for improving their all components of fitness. Eg. Cardio, yogasana and strength training weekly. It's a great achievement already. Write down a goal with your respective class coach to do progressive overload every week, every month. Eg. In yogasana, I want to practice chakrasana, bakasana, improve my spine flexibility more to practice backwards and forwards bending asanas with right alignment. You can choose your area of improvement like balancing, twisting, etc. 

In strength training, it's about increasing weights and sets for the different exercises of different muscles. 

And considering a diet, optimal nutrition or performance nutrition or sports nutrition should be the target. Along with keeping up with meal discipline, increase key nutrients like calcium, protein, water, essential fats to fuel our active and fitness lifestyle. It's a time to introduce organic nutrition supplements like multivitamins, omega 3 fatty acid, etc

And start testing our fitness by playing some outdoor sports or go for trekking, so that urge of remaining discipline for improving our health will remain lifelong. 

Today it's a time where, thinking strong, living strong and being physically strong are real beauty and smartness markers. Success icons are highly prioritizing activities that keep them physically fit in their daily planner. Let's aim the same. 

Wishing you improve this strength in 2022.

Empowering Immunity

Todays most hyped word and most used tool of marketing is “IMMUNITY”. It is so misused, that even ice-cream has got immunity variety. Golden latte (turmeric smoothie), chyavanprash icecream, immunity cocktails are some of the examples. 

But the point is, the immune system is a complex network of cells and organs that superfoods like turmeric, tulsi, chyavaprash are functionally powerless unless the whole system has optimal cellular health.

So when we understand, what the whole immune system is and how it works, we will be in a wiser position to take care of our health lifelong rather than only applying temporary or seasonal practices (gharelu nuske).

Our immune system is responsible for helping to eliminate invaders and infectious organisms (bacteria, microbes, viruses, toxins, and parasites) from the body before they can harm us. The main components of the immune system include: Lymph nodes carry the infection-fighting cells to different parts of our body whenever necessary. When our body is fighting an infection, this is why our lymph nodes become enlarged and may feel sore. The spleen contains white blood cells that work to fight infection and helps to disposes of old or damaged blood cells. Lymphocytes include small white blood cells  B-cells and T-cells originate in the bone marrow that plays a huge role in defending our body against disease. B-cells mature in the bone marrow itself make antibodies that attack bacteria and toxins while T-cells help to destroy infected or cancerous cells. T cells travel to the Thymus to mature. A high white blood cell count referred to as leukocytes and means that our body is fighting off an infection.

When a virus or bacteria invade our body and begin to reproduce, this normally leads to symptoms of a sickness. For example, the bacteria that causes strep throat releases a toxin that causes inflammation in our throat. Detecting and eliminating viruses and bacteria before they can start reproducing is a role of the immune system.

Apart from this advanced level of defence we also have first layers of defence barrier that separate our inner organs from the outside world. These include skin, the walls of gut and the linings of lungs. Various secretions, such as mucus, tears, stomach acid and sweat, have antimicrobial properties, to make our body free of germs before they have a chance to get inside. 

If you have not understood this theory, that’s okay but it shows this is so complex and vast  system.

Here I would like to give an example of any nation’s defence system. I think it also developed from our body’s defence mechanism. From an internal defence system like state police to border security at ground level, sky and sea level, the nation also has an intelligence system. And every system is powerless without each other and without their respective technology and tools. The same way our body’s defence system is a power full with the right synchronicity with related organs.

After understanding the levels of the immune system, let's understand what are factors (technology and tools) required to empower this.

Factors affecting Immunity:

1.Sleep Cycles

The body releases proteins called cytokines only during sleep. (Cytokines are a large group of small proteins that are secreted by specific cells of the immune system and are very important in cell signalling for immunity) The immune system is influenced by the sleep-wake cycles of our circadian rhythms. Studies suggest that while we’re sleeping we have decreased levels of the stress hormone cortisol, (cortisol suppress immune function). For a healthy sleep cycle refer to my blog http://amtopmfitness.com/healthy-sleep-for-healthy-life

2. Nutrients From Food

Studies show vitamins C, A, E, B6 and B12 and minerals like iron and zinc are important for the maintenance of immune function. Most important is protein for the formation of immunoglobulins i.e antibodies.

3. Obesity: Obesity is associated with low-grade chronic inflammation. Fat accumulation deteriorates healthy cell functions. Obesity has also been identified as an independent risk factor for the influenza virus, possibly due to the impaired blood circulation and functioning of T-cells. 

4. Emotional Health

Another challenge that weakens our immune system is STRESS. Hectic work schedules and abundant daily responsibilities can leave us exhausted. When we’re stressed, the immune system’s ability to fight off antigens is reduced. That is why we are more susceptible to infections.

The stress hormone corticosteroid can suppress the effectiveness of the immune system (e.g. lowers the number of lymphocytes).

Stress can also affect the immune system by raising blood pressure.

 Uncontrolled stress can influence our sleep patterns, our mood, our dietary intake and our physical activity levels. All of these factors are associated with immune system function. 

5. Sun exposure (not harmful UV rays) 

Our body produces vitamin D when exposed to the sun. Sitting in the sun early morning  (not more than 10 -15 mins) can offer multiple benefits mainly activation of T cells and B cells. 

6. Gut Health

A healthy gut requires a healthy balance of gut bacteria. It is responsible for better digestion and intestine health. The good bacteria in the right quantity can also boost immunity and help in preventing potential autoimmune diseases. You can add probiotics like yoghurt to your diet for better gut health.

7. Exercise

Right exercise helps to strengthen the lungs to flush virus, bacteria out from the lung’s air pipes. This reduces the chances of getting a cold, flu. A brief rise in body temperature during exercise prevent bacteria from growing. Exercise also reduces stress hormone level. Research also shows the increased circulation of lymphocytes during and post-exercise. Aim for at least 30 minutes of physical activity for three days a week.

             So after understanding all this Physiology, it is clear that consuming only hot water, turmeric milk, tulsi kadha are not at all enough for improving immunity. Cellular health of immune organs and thereby immune system is dependent on mental, physical and emotional well being in total.

            If there is peace and discipline at the nation's internal system (state level) then only border security has meaning to work at its best. It is again Holistic.

Thought for Food

In my dietetics course, we had the first chapter talking about the definition of food. Today I think all preliminary school boards also have chapters on food and nutrition.

Food is the substance ingested by an organism and assimilated by the organism's cells to provide energy, maintain life, and stimulate growth (Physiological functions). 

           You will wonder why today I'm talking about these basic definitions which even smart kindergarten kids also must be knowing.

Definitions, why? 

Although we have learnt definitions and laws at our schools, the law of physics or maths, but we have forgotten to apply or remember when we required it most.

   So this blog is about remembering what is food and its functions. And when we reiterate these notes we can start to understand whether we are applying them correctly or no.

Whether it's a unicellular organism or multicellular organism every one needs food for its living.

       Unicellular organisms like algae, fungi survive on nature as well as on multicellular organisms like plants and animals.

Plants need sunlight, water and oxygen as food, whereas animals eat plant and animal as their food.

Man is an evolutionary product of an animal.

But as mankind progressed, the functions of food is not limited to just body survival.

      Food is then used for fulfilling his psychological and social needs also.

Being a social animal it's obvious, but maintaining balance for using food for its different functioning should be an unwritten law.

But today food malfunctioning is a big problem globally and audit is a need of time.

Let's see what are the Psychosocial Functions of food:

From cooking food to eating it, many people use food for different feelings.

It's used to offer prayer to God. For some cooking is a therapy for boredom as well as for seeking attention.

Some eat too much or some lose their hunger in stress as well as in joy. 

Food is also a token of love and affection towards family.

Or it gets used to show anger eg hunger protest. Food is also a tool for pleasing boss/clients towards professional sales and promotion. 

     As a social being food has been an expression of love, friendship and happiness at religious, social and family get-togethers.

       Now here I want to add one more function of food that is eating unrealistic and fad dieting food for achieving unrealistic body parameters. 

After understanding different purposes, benefits, functions and reasons for food, now it's simple to understand which are our Primary Motivating Factor (PMF) while eating our next meal. Or maybe we'll remember last Sunday's romantic dinner. Or can realise why we ate yesterday two-three pastries at one go. Or why since three-four days don't feel like eating.

Relax....take two-three deep breath. That's ok.

It's past. For a mindful future, take a diary and start noting down your PMF while you eat. 

And let's do an audit every week and month.

While we doing this introspection, If you find PMF is physiological functions, you are on track, but if you feel psychological or social reasons are happening consecutive 4-5 days and these episodes are coming frequently, then there is a need for discussion with the health counsellor/coach.

If psychological and /or social reason as PMF for eating food continues, there are 150℅ chances that he/she will be either undernourished or overfed. His /her body composition gets disturbed, the synchronicity of body functions gets mismatched and it further leads to more adverse psychological & social eating. E.g. anorexia nervosa, bulimia nervosa, alcohol addiction, smoking, etc. 

So before eating become a habit of fulfilling a psychological and social needs, discuss with a coach to... 

- Find a reason behind the reason. Changing perspective and applying the right solution for a problem. You will be happy lifelong rather than getting temporary pleasure /satisfaction from food. E.g if you can't say no to friends for outside dinners because of low self-esteem or having need of social acceptance, take the help of a counsellor for personal growth. If you are munching chips while watching TV /getting bored, it's time to adopt new skills or spend time on some hobby. 

- If you are craving sweets or Chinese food, there must be a deficiency of nutrition. Take help from a nutritionist to plan out healthier meal plan. 

- Find a healthier alternative in different circumstances. Spending quality time by having a morning walk rather than having late-night dinners with a spouse or making some painting /craft for loved ones rather always cooking for their approval. 

- If certain eating situations are unavoidable eg sales executive meetings, look for smart healthier options to eat at social events. 

Our mind and body are so closely knitted together that, the effect on either of it shows reactions on the other one. 

Graph of eating for physiological need has to be 99% every week. Change in the graph is a signal to seek the right solutions. 

 When the application of food is right, the body can enjoy food also long life. 

          Praying God or showing gratitude towards provision of food for body needs, is the simplest solution for the right application of food.

Healthy Sleep for Optimal Quality Life

Sleep is Most Effective yet undervalued routine in our  Life. 

Even if we eat perfectly healthy, and doing regular exercise but if there is no sleep/rest, we can not have a optimal health. 

If we are doing great in career, but that is not letting us to have sound sleep at night, it's an alarm that we need to spend most of money later for physical as well as mental illnesses. 

Sleep is the best, most economical and in hand solution to improve Digestion, Metabolism and Immunity. Sound sleep at night hours helps in cellular cycle and growth- (wearing off dead cells and forming new cells). This is the important process for healing, faster recovery of all body tissues, organs and organ system. 

Simple example to share here is our mobile battery. Can you continuously work on mobile or lap top without charging battery. And if you are working with its electricity connection on, can you touch the instrument. It's hot, right. There are maximum chance that battery will burst out. 

It's same thing with our body, body cell is like battery and we have millions of cells. We need to give them their space. 

And if we don't give, it leads to blood pressure issue (disturbed electrolytes balance), rise in body temperature, hormonal imbalance, mental confusion, mood swings, food craving. 

What is Healthy Sleep routine: Sleep after three hours of our last meal of the day. Sleep 8 hours before sunrise. 

I.e 10pm-6am is the right timetable. 

Afternoon nap of 15-20 minutes is also very important. 

Solution:

- Post sunset meal should be easy to digest. 

- Take shower and get fresh. 

- Massage foot with ghee, coconut oil. 

- Gentle massaging the temples, neck. 

- Practice Pranayam. 

- Practicing yogasanas like shashankasan, hastpadasan, makarasan, shavasan are very effective. 

- Switch off from all digital screens. 

- Read religious /spiritual / self help / and academic books after dinner. 

- Listen to Mind soothing instrument music / classical music/ sound therapy mantras. 

- Supplements  ginkgo biloba is useful for healthy brain functioning

- Banana, milk with nutmeg powder and kesar are helpful to secret mind relaxing and happy hormone, serotonin. 

Precautions:

- Don't consume caffeine, alcohol, nonveg, fried food post sunset. It disturbs digestion and thereby sleep. 

- Reduce long afternoon nap. 

- Avoid watching and discussing scary, negative, thriller, crime things before bed time as they will have strong impact on subconscious mind. 

So in short, don't underestimate power of healthy sleep cycle. Sound sleep is a sign of happy mind and pure soul.