My daily routine

Dear Friends,

   My name is Ulhas H Chitharia and I am aged 70. My years of experience in life may have been much more than many of you who are kind enough to spend your generous time reading my thoughts.

  This article is intended towards betterment of the lifestyle of today's youth and to address their lifestyle challenges based on my own experiences and habits that have guided me to have a better wellbeing.

  My Routine; My Consistency is my Motto to a Healthy Life – 

Food habits:

    For the last several decades, I have followed a strict time regime throughout my day. I prefer to wake up at dawn & reach my office at 8:45 AM. Each day I have enough time in my pocket to enjoy a wholesome breakfast which includes green gram, khakkhara, some dry snacks & a cup of hot tea that includes a lot of milk, ginger & mint in it. My breakfast is generally scheduled at 7.45 am on weekdays. I relish my breakfast for about 20 to 25 minutes. I give my breakfast enough time but ensure that I have not more than 60% of my appetite’s fill.

   At around noon I consume a fruit to ensure my nutrition stays up to the mark. The key here is to constantly energise your body to keep it active but not influx it with a lot to get you drowsy or lazy. After an hour and a half I take my lunch which includes salad greens, thin rotis, cooked vegetables & curd to ensure my gut stays strong.

   My meals continue with snacking and tea at about 4:30PM. I ensure these snacks are digested by going for a routine evening walk at 5:15PM. Dinner is at 7:45PM after I have freshened up but at dinner, I ensure that I have not more than 30-40% of my appetite. It is not about going hungry to bed but to have just enough for your body to function well else it may result in fat accumulation.

   We as human beings need nutritious, wholesome & tasty food. Eating habits change as per region, religion & geography but every inculcated habit has a hidden science based on the change in above surroundings but they all target a basic need & that is to ensure your healthy productivity. Anything in excess leads to accumulation and food too over time results in fat and then obesity and with it a plethora of problems too.

    Discipline in maintaining timings is the most important factor of our daily food intake as the body releases enzymes at regular times set by body clock.

   I ensure my routine ends with a good night sleep by keeping my bed time consistent at around 10:45 PM.

Breathing:

   It is a primary act that we do naturally & continuously. We inhale oxygen & exhale carbon dioxide approximately 15 times in a minute. Our life is dependent on the regularity and effectiveness of this exercise but yet we do not maintain this habit of Pran vayu. ( Oxygen ) 

   My 15+ years of experience in Yoga class helped me in breathing mindfully. I have formed a habit to take deep breaths & exhale completely. This helps me in getting about my daily work swiftly, joyfully & feeling fresh almost throughout the day. Breathing mindfully is not a very easy thing to follow throughout the day but if done with perseverance its results are splendid with added health benefits. Deep breathing exercises also assist in digestion activities.

   My suggestion is to train your conscious mind for deep breathing. I am sure after a few days you all will be able to do it intuitively & feel more energetic and afresh.

Drinking Water:

   As we all know, we have 70 % of water on our planet just as the average adult human body consists of 60 % of water. These days many platforms including social media explain various ways to consume water. My intention is not to add to any of it but share my own experience to help you guide to a better lifestyle.

  For many decades, I have started my day with at least 4 glasses of water within 2 hours of getting up at dawn. I chew every little portion of the sip that I take, yes, I mean ’chew’ & Thank God for providing clean drinking water at my doorstep. 

  I consciously avoid drinking water while having food. After 45 mins of having lunch, I drink lukewarm water mixed with lemon & enjoy every sip. On an average I drink a minimum of 15 glasses of liquid including 2 cups of tea.

  In Sanskrit it is said “Water is life so drink it slowly, mindfully &

    preferably in a sitting position.”

   The essence of your body is water, replenish it at regular intervals and with gratitude for it will in every hour of your need be a life energiser.   

 Sleeping Habits:

   Sleep is the most important part of our 24 hours cycle. Regarding sleep, we all get much unsolicited advice on social media these days but be mindful that each human being’s habits are different, so I am not going to go into the science of Do’s & Don’ts but from my own experience share some clues to a healthier sleeping cycle.

   For an average adult, sleeping between 6 to 8 hours is ideal. Getting up early everyday can bring a lot of hassle-free mornings and a planned workday. Ideally have a gap of at least 3 hours between your bedtime and dinner, this ensures proper digestion and unnecessary irregularities in sleep. 

    Clear your mind before you sleep, I have had days where I have stayed awake in bed due to overthinking or dwelling up on negative ideas/ events of the day. It is essentially to switch your body off from your mind. If need be, consult experts here but ensure you leave your worries outside your bed.

  In a nutshell:

    Daily, consume food at the exact same time. Avoid heavy & late dinners. Remember “taste“ remains only in the mouth after that it becomes “ fat “.  Take a small morsel, chew it well, thoughtfully & happily. Chew your water and drink it every hour in a seated position preferably. Healthy Sleep is a Healthy Life. Clear your worries and don’t take them with you to Bed.

 This article is intended to leave you with a healthy, happy, peaceful & enjoyable life.