Health: 10 mantras for a healthy and fulfilling 2017

If you have promised yourself that 2017 is the year when you'll be more active, eat healthier, manage your time better, keep stress at bay, won't let your work affect your personal life or the other way round, we've got expert advice to help you take charge.

Be a morning lark
"Wake up early in the morning, before sunrise preferably, to take in oxygen while the pollution levels are still low," says Dr Vinay Kumar Singh, an ayurvedic physician who practises at Ayurcare. "After brushing your teeth, drink 100 to 200ml of water at room temperature - add half a lemon and a tablespoon of honey if you are looking to lose weight," he suggests. Dr Singh also recommends fruits like papaya, pineapple and apple for breakfast.

Make yoga a way of life
This ancient Indian discipline isn't just about asanas. "Yoga is a science of awareness," says Hansa Ji, director of The Yoga Institute, Mumbai. "When you have lunch, do you enjoy every morsel? Do you listen to the sounds around you?" she asks, while pointing out that many of us wake up with a jerk, racing against time as soon as the alarm goes off. But a few minutes of simple asanas through the day is all it takes to give the mind and body the respect they deserve. "Stretch your arms and legs when you wake up. Yaspikasana (stick pose) is a good way of doing that. Bhadrasana, Pawanmuktasana and Pranayam are some of the other asanas to practise," explains Hansa Ji. "To avoid snoring, and for good quality sleep, practise
alternate breathing."

Don't cook in excess
Being residents of a fast-paced metro, we are constantly on the lookout for ways to save every minute. "We have begun to rely on the refrigerator at the cost of our health," says Dr Ratna Thar, a city-based nutritionist. "Food cooked in large quantity, which is then reheated and consumed for days together, is devoid of much of its nutritional value."

Buy wise and snack smart
"Consume seasonal produce," says Dr Thar. "For good quality proteins, go for a cereal-pulse combination. Khichdi, dal rice, idli sambhar are all healthy options. For snacks, munch on cucumber, bananas and chana. Homemade buttermilk is a great filler." Sprouts, another good snack, are a must for breakfast according to Dr Singh. "Hair fall is a problem many Mumbaikars are grappling with. Sprouts come packed with Vitamin E, which is very good for hair," he says.

Invest in 'me' time
"There is nothing selfish about engaging in self-care. Men and women constantly busy with providing for and caring for the family need to be compassionate towards their own selves," says clinical psychologist Sonali Gupta.

Go on a digital detox
We live our lives online. "Every once in a while, it's important to pause and take a break from all
devices," suggests Gupta. "Determine your own parameters of happiness and remember that what others post online needn't be the benchmark of success."

Build fulfilling relationships
Our social media friends may run into the thousands, but virtual relationships are not ideal for social support. "Building emotional ties is important," advises Gupta. "True human connect nourishes the soul." Be wise about your money "A lot of family strife is over property, which results in mental health issues. Bankruptcy is a leading cause of suicides," says Dr Harish Shetty, a city-based psychiatrist. "Be honest and prudent about money. I especially advise the youth to not splurge unnecessarily."

Be a mental health soldier
"If you come across someone who seems depressed or is suffering from any other mental health issue, don't hesitate and ensure the person gets help," says Dr Shetty. "It needn't be just family or friends, even a stranger on the bus may be suffering silently, and your one gesture could save a life."

Be a life manager
For life coach Milind Jadhav, time management is life management. "Each of us gets 168 hours per week. You can do a lot in that time if you commit to a plan. If you exercise for 20 minutes daily, and account for your sleep time, you'd still be left with over 100 hours for other work," he advises.