In this busy world it is tough challenge to being in healthy state in all ways. ie. Physically, Mentally and Socially.

if you want to being healthy you need to challenge yourself for achieving it. [if you accepting it read out]

Here are the Challenges.

1. Challenges number one :- Wake up early at 4 to 5 am. regularly

   Waking up early at 4 to 5 am regularly can have numerous benefits, such as improved productivity, better mental clarity, and a more positive outlook on life. However, making this change in your sleep schedule can be challenging, Here are some tips that can help you wake up early and stick to this routine:

   1. Gradually adjust your sleep schedule: Instead of suddenly waking up at 4 to 5 am, start by waking up 15-30 minutes earlier each day until you reach your desired wake-up time. This will help your body adjust to the new schedule gradually.
   2. Set a consistent sleep schedule: Go to bed at the same time every night, and wake up at the same time every morning, including weekends. This will help regulate your body’s natural sleep-wake cycle.
   3. Create a relaxing bedtime routine: Establish a pre-sleep ritual that helps you unwind and prepare for bed. This could include taking a warm bath, reading a book, or practicing relaxation techniques like meditation or deep breathing.
   4. Avoid caffeine and alcohol: These substances can disrupt your sleep and make it harder to wake up in the morning. Avoid consuming them in the evening, especially close to bedtime.
   5. Get enough sleep: Aim for seven to eight hours of sleep each night, as getting enough rest is crucial to waking up feeling refreshed and alert.
   6. Have a reason to wake up early: Having a specific reason or goal for waking up early can help motivate you to stick to your routine. This could be anything from exercise or meditation to working on a personal project or enjoying some quiet time before the day starts.

   Remember that it can take time to adjust to a new sleep schedule, so be patient with yourself and don’t give up if you have a setback. With consistency and perseverance, waking up early can become a natural and enjoyable part of your daily routine.

2. Do Simple Two Yoga : Alom Vilom and Kapalbhati only for 10 minutes[five minutes each]

   Alom Vilom and Kapalbhati are two popular pranayama techniques in yoga that have several benefits for both physical and mental health.

   Alom Vilom, also known as Anulom Vilom, is a breathing exercise that involves inhaling and exhaling through alternate nostrils. This technique is believed to improve lung function, reduce stress and anxiety, and enhance overall respiratory health. Alom Vilom can also help balance the nervous system, improve concentration, and promote a sense of calm and relaxation.

   Kapalbhati, on the other hand, is a breathing technique that involves rapid and forceful exhalations through the nose. This practice is said to improve digestion, boost metabolism, and aid in weight loss. Kapalbhati can also help strengthen abdominal muscles, increase lung capacity, and promote mental clarity and focus.

   Both Alom Vilom and Kapalbhati are considered to be cleansing practices in yoga, as they help remove toxins from the body and promote overall wellness. These practices are also relatively easy to learn and can be done by people of all ages and fitness levels.

   It is important to note that while pranayama techniques like Alom Vilom and Kapalbhati can have numerous benefits, they should be learned and practiced under the guidance of a qualified yoga teacher. Additionally, people with certain health conditions, such as high blood pressure or respiratory issues, should consult their healthcare provider before beginning any new exercise or breathing routine.

3. After that drink soft water (warm water) but must along with basil leafs. [200 ml to 500ml as your capacity]

   Drinking soft water or warm water infused with basil leaves can have several health benefits. Here are some of the potential benefits of this combination:

   1. Hydration: Drinking water is essential for staying hydrated, and adding basil leaves can provide additional hydration and nutrients.
   2. Digestive health: Basil leaves are believed to have digestive properties that can help soothe the stomach and alleviate digestive issues like bloating and gas.
   3. Anti-inflammatory properties: Basil leaves contain compounds that have anti-inflammatory properties, which can help reduce inflammation in the body and potentially alleviate symptoms of conditions like arthritis and asthma.
   4. Antioxidant properties: Basil leaves also contain antioxidants that can help protect the body against cellular damage and oxidative stress.

   To make basil-infused water, simply add a few fresh basil leaves to a glass of warm or room temperature water and let it steep for a few minutes before drinking.

   You can also add lemon juice or honey for added flavor and additional health benefits.

4. Go for morning walk. [2 km  to 5 km]

   Going for a morning walk can have numerous benefits for both physical and mental health. Here are some potential benefits of a morning walk:

   1. Boosts energy: Walking in the morning can help increase energy levels throughout the day, as it can help improve circulation, stimulate the body, and release endorphins.
   2. Improves cardiovascular health: Walking regularly can help improve cardiovascular health by strengthening the heart, reducing blood pressure, and improving circulation.
   3. Promotes weight loss: Walking is a low-impact exercise that can help burn calories and promote weight loss when done regularly.
   4. Reduces stress and anxiety: Walking can be a form of meditation and a great way to clear the mind and reduce stress and anxiety. It can also help improve mood and promote relaxation.
   5. Enhances brain function: Walking can help improve brain function by increasing blood flow and oxygen to the brain, promoting the growth of new brain cells, and enhancing cognitive function.
   6. Improves sleep: Regular exercise like walking can help improve sleep quality and duration, leading to better overall health and well-being.

5. Avoid Junk/scrap food. 

   Avoiding junk or scrap food is important for maintaining a healthy diet and preventing numerous health problems. Junk food typically refers to highly processed, high-calorie foods that are low in nutrients, including fast food, packaged snacks, sugary drinks, and candy. Here are some potential risks of consuming too much junk food:

   1. Weight gain: Junk food is often high in calories, sugar, and unhealthy fats, which can lead to weight gain and obesity over time.
   2. Nutrient deficiencies: Junk food is typically low in nutrients like vitamins, minerals, and fiber, which are essential for overall health and wellbeing.
   3. Increased risk of chronic diseases: Consuming too much junk food has been linked to an increased risk of chronic diseases like type 2 diabetes, heart disease, and certain types of cancer.
   4. Poor digestion: Junk food can be difficult to digest and can cause digestive issues like bloating, constipation, and acid reflux.
   5. Negative impact on mood: Consuming a diet high in junk food has been linked to poor mood, depression, and anxiety.
      

       

6. Avoid Tobacco, drugs and alcohol.

   It is highly recommended to avoid both tobacco and alcohol consumption for numerous health reasons. 

   Tobacco:

   1. Smoking or using tobacco, in any form significantly increases the risk of developing various health conditions, including lung cancer, heart disease, stroke, chronic obstructive pulmonary disease (COPD), and many other cancers.
   2. Secondhand smoke is also harmful and can cause health problems in individuals who are exposed to it, including respiratory issues and an increased risk of lung cancer.
   3. Quitting smoking or avoiding tobacco use altogether can greatly improve your health and reduce the risk of developing these serious conditions.

   Alcohol:

   1. Excessive alcohol consumption can lead to both short-term and long-term health problems. It can damage the liver, pancreas, and other organs, leading to conditions such as liver cirrhosis, pancreatitis, and alcoholic hepatitis.
   2. Alcohol misuse is a leading cause of accidents, injuries, and fatalities, including motor vehicle accidents.
   3. Long-term heavy drinking can increase the risk of developing cancers, particularly in the liver, mouth, throat, esophagus, and breast.
   4. Alcohol can have negative effects on mental health, contributing to depression, anxiety, and other mental health disorders.
   5. It is important to consume alcohol in moderation, following the recommended guidelines provided by health authorities. For many individuals, it is safest to avoid alcohol altogether.

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