How I Changed My Mental And Physical Health By Sticking To A Realistic Routine.

Do you even know if you are fit or not?

Maybe you are in your best shape ever but something doesn't feel right.

Fitness doesn't mean to gain a few pounds of toned muscles, it totally relates to your mental and physical wellbeing and how your body is making you feel everyday.

But How Do I Know If I Am Unfit?

If you are an unfit person (and by unfit I just don't only mean your weight) you might experience at least 1 to 3 of these symptoms. Check if you have any of these:

1. Shortness of breath: If simple activities like walking up stairs or walking briskly leave you out of breath, it may be a sign of poor cardiovascular fitness.
2. Fatigue: If you tire easily or have low energy levels, it may be a sign that your body is not efficient at producing or using energy.
3. Poor balance: If you have trouble with balance, it may indicate a lack of overall strength, flexibility, and coordination.
4. Poor posture: If you often find yourself slouching or hunching over, it may be a sign of weak muscles in your core, back, and shoulders.
5. Weight gain: If you are gaining weight, it may be a sign that you are not burning enough calories through physical activity or that you are consuming too many calories.
6. High blood pressure: If your blood pressure is consistently elevated, it may be a sign of poor cardiovascular health.
7. Joint pain: If you experience joint pain, it may be a sign that you are not strong enough to support your body weight or that you are not flexible enough to move easily.
8. Difficulty sleeping: If you have trouble falling asleep or staying asleep, it may be a sign of stress, anxiety, or poor physical health.
9. Mood swings: If you experience frequent mood swings or feel irritable, it may be a sign of stress, anxiety, or poor physical health.
10. Body swelling: It is a very common condition where the hands and feet swell after walking a few steps (might denote to some form of vitamin deficiency that diet is unable to fulfil).

Note: Extreme form of these conditions need immediate medical attention. Blog does not include medical advice.

How Do I Improve My Health And Stay Fit

Health can be overall improved by making small lifestyle changes over time. The process of lifestyle changes should be taken slow so that one is not discouraged after a few attempts.

What did I do To Improve My Health Over Time And How It Changed My Life!

I myself wasn't overweight but I wasn't in a good heath condition as well. I used to suffer from laziness, fatigue, mood swings, lack of concentration and wasn't in a good shape as well.

I started to concentrate on my health by making small daily changes. It was hard for me to wake up early in the morning at the beginning. I started with my diet.

I eliminated almost 70% of the carbohydrate from my diet

(I used to eat wheat bread a lot) Instead of wheat I chose barley which is much higher in fiber and less in gluten. I flipped white rice with brown rice (which is also high in fiber).

If you want to stay fit snacking is your best friend. Instead of having a full one time meal encourage snacking. This way you will stay fit guilt free.

This is how I changed my diet and fitness from drab to fab. Following these two simple steps will change your life forever, as they have changed mine!

STEP-I

What To Snack On

Raw Vegetables

As vegetables are a boring snack to have they can be taken initially with a dipping sauce, such as a ranch or mayonnaise.

Snacking on raw vegetables can provide numerous health benefits. Here are some of the main benefits:

1. Nutrient-rich

Raw vegetables are loaded with vitamins, minerals, and fiber that are essential for maintaining good health. Vegetables such as carrots, bell peppers, cucumbers, and broccoli are excellent sources of vitamins A, C, and K, potassium, and dietary fiber.

2. Low in calories

Raw vegetables are typically low in calories. They can help fill you up without adding a lot of calories, making them a great option for weight management.

3. Promote digestive health

Raw vegetables are high in fiber, support healthy bowel movements and preventing constipation.

4. Boost immune system

Raw vegetables are also rich in antioxidants, which help protect your body from damage caused by harmful molecules known as free radicals. Antioxidants can also help boost your immune system and reducing the risk of illness and disease.

5. Decrease inflammation

Raw vegetables are naturally anti-inflammatory, which means they can help reduce inflammation throughout the body. Chronic inflammation is linked to numerous health problems, including heart disease, arthritis, and certain types of cancer.

6. Support heart health

Eating raw vegetables regularly can help lower your risk of heart disease. Vegetables are naturally low in fat and cholesterol and can help maintain healthy blood pressure levels.

Knowing about the benefits of each change, that you can make in your life, will make you more likely to follow it immediately. Counting these benefits, when I first started, also made me stick to it better.

Increase Protein Intake Instead of Carbs And Thank Me Later

Protein is an essential macronutrient that plays many important roles in the body. It is crucial in maintaining fitness and helps keep hunger at bay for the longer period of time. It also keeps the brain active and prevent laziness during the day.

Here are some of the health benefits of including adequate amounts of protein in your diet:

1. Build and repair tissues

Protein is necessary for the growth, repair, and maintenance of tissues in the body, such as muscles, skin, hair, nails, and bones.

2. Supports muscle growth

Adequate protein intake is crucial for building and maintaining muscle mass, especially during times of physical activity or training.

3. Aids in weight loss

Protein is very filling and can help reduce appetite, which can lead to a lower calorie intake and, in turn, weight loss.

4. Regulates blood sugar

Protein can help regulate blood sugar levels by slowing down the absorption of glucose into the bloodstream and reducing insulin spikes.

5. Promotes heart health

Protein can help lower blood pressure, decrease bad cholesterol (LDL), and reduce the risk of heart disease.

6. Improves brain function

Protein provides amino acids that are necessary for the production of neurotransmitters, which are essential for proper brain function and mental health. Hence improving brain function.

7. Boosts immunity

Protein is essential for the production of immune system cells, such as antibodies and immune system signaling molecules, that help protect the body from infections and diseases.

Protein can be found in a variety of foods, including meat, fish, eggs, legumes, diary (almond and oat milk for vegan options) nuts, and seeds.

Vegan Protein Meal Recipe

My Personal Vegan Recipe For Heath and Fitness (Breakfast)

Here’s a delicious and healthy vegan chia pudding and oats recipe that includes fruits, dates, and seeds. This recipe makes enough for two servings. Can be stored in a fridge up to 2 days.

Ingredients:

• 1/2 cup rolled oats
• 1/4 cup chia seeds
• 1 cup plant-based milk (such as almond, soy, or coconut)
• 1 tablespoon maple syrup (optional)
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon cinnamon
• 2–3 pitted dates, chopped

• 1/2 cup fresh fruit (such as berries, chopped mango, or sliced banana)
• 1 tablespoon mixed seeds (such as sunflower seeds, pumpkin seeds, or hemp seeds)

Instructions:

1. In a medium-sized bowl, mix together the rolled oats, chia seeds, plant-based milk, maple syrup (if using), vanilla extract, and cinnamon. Stir until well combined.
2. Add the chopped dates to the mixture and stir again to distribute them evenly.
3. Cover the bowl with plastic wrap or a lid and refrigerate for at least 2 hours, or overnight, until the chia seeds have absorbed the liquid and the mixture has thickened.
4. Once the pudding is thickened and set, divide it into two serving bowls.
5. Top each bowl with the fresh fruit and mixed seeds, and serve immediately.

This vegan chia pudding and oats recipe is a nutritious and delicious way to start your day or enjoy as a snack.

It’s high in fiber, protein, and healthy fats, and the fresh fruit and dates provide natural sweetness and a range of vitamins and minerals.

It help me cut down on unhealthy carb in the morning such as plain white bread with a lot of additives, Oats can also be made into a savory breakfast.

It is a good way to stay fit and healthy in a tasty way.

Let me know in the comments if you want a savory breakfast oats recipe and I’ll be more than happy to share :)

STEP II

After my diet was on point and much healthier than before (after cutting down on sugar, fast food and low fiber carbs) I felt much better with my laziness and fatigue.

I was able to perform much better at work and my memory improved significantly.

After my diet was good, it wasn't difficult for me to increase some physical activity and change my routine.

Meditation

Being a Muslim myself meditation is a significant part of my life. We pray five times a day, starting when the dawn breaks. (meditation does not have to be religious, it can be done by anyone).

Morning meditation, and that too such early in the morning, sets the tone and mood for the day.

Practicing gratitude and having some time to yourself for self-reflection and thankfulness to the higher being in the morning everyday can do wonders to one’s life overall. As it has done for me as well.

This one activity in the morning has removed 90% of the negativity from my life. Any form of meditation will work the same way for everyone.

Some form of meditation should also be done before sleep to remove all the negative emotions of the day from one’s mind and body.

Exercise

After the mood is set for the day early in the morning, I prefer 15–20 mins of physical indoor exercise. It can be done watching a YouTube video. Trainers on YouTube are motivating and make it super easy to follow a regime even if you are a complete beginner (as I was).

Even if you do not complete the whole exercise and only get your heart rate up for 15 minutes, its still a win win.

This is the kind of exercise that I followed as a beginner. It helped me with getting in shape much faster and helped lose some extra pounds (It also helped me improve my posture as well). Consistency is the key!

There are a lot more beginner friendly exercises on the YouTube that can help you stay fit overall. Choose the ones that suits you the best.

All of this step II routine can be done easily before breakfast. Just wake up early in the morning and enjoy the time that you’ll have only to yourself.

These few extra minutes to yourself everyday will significantly improve the quality of your life and your health within no time.

Trust me when you respect the time to yourself and think about yourself apart from what you do for others; It changes the attitude of people around you. They appreciate and respect you more as you respect your mental and physical heath.

Sleep and Hobbies

At least 6-8 hours of sleep is crucial for our mental and physical heath.

I try and go to bed at not more than 9-11 pm and wake up exactly at 6 am to start my morning regiment all over again.

Never give up your hobbies in the process. If you love skincare do it after you are done with a morning workout session and a shower.

Give special time to your self on the weekends and practice your hobbies either its reading, painting, cycling or playing catch with your dog. Whatever you love should be there on your to do list of the week.

Following what’s right for you and your body and mind will elevate the charts of happiness and satisfaction in your life.

Remember that only you are in-charge of your life and its ,only yours and no one else’s, responsibility to improve it for you.

Conclusion

“A cup that is empty cannot fill another”

Just like how an empty cup cannot pour out its contents into another vessel, a person who is mentally and physically depleted cannot give their best to others.

When we neglect our own needs and well-being, we run the risk of becoming irritable, stressed, and unable to think clearly.

This can have a ripple effect on the people around us, especially those who rely on us for support and care.

Taking care of our mental and physical health is therefore an act of kindness not just to ourselves, but to those around us as well.

When we prioritize self-care, we are able to bring our best selves to our relationships and work, and we are better equipped to handle the challenges and demands that come our way.

Whether it’s getting enough sleep, eating well, engaging in physical activity, or taking time for hobbies and relaxation, investing in our own well-being can be a powerful way to enhance our ability to help and support others.

Writer's Note: If you like this work please let me know in the comments below. Would appreciate your feedback :)