18 Steps for Good Health & Wellness

happy life

Good health equals good living. A healthy lifestyle is easier to achieve and maintain if one makes regular efforts in healthy living from a young age. As with any kind of investments, the objective is to make a better future through thoughtful actions today.


Here, with the help of Dr. K.M. Sunesara – General Physician, Mumbai, we bring you 18 steps for good health. After all, getting to a healthier lifestyle is just 18 steps away!

Regular Health Checkups

A health checkup consists of a series of tests that are designed to check if you are on the right health track. The basic goal of a health checkup is to find the hidden disease in your body, prevent it from building, and lower its effect on your body. By taking up regular health checkups, you are increasing your lifespan by improving your health and preventing it from deteriorating.


Buy Health Insurance

Buy health insurance if you don’t have one. You definitely need to add health care insurance in your life, right away – says Dr. Sunesara. Health insurance is extremely important for all of us, as we never know when health will take a hit. Health insurance will help avoid sudden and huge cash flow issues that may lead to bankruptcy. You may go for a plan which will suit your healthcare needs, covering you and your family.

Eat a Healthy Breakfast

Make sure that you eat a good and healthy breakfast every day. A good healthy breakfast is the key to good health. A nourishing breakfast helps to fuel your body and helps to improve your performance throughout the day. Besides, it also helps you to maintain your weight, as it helps you avoid over-eating.


eating organic foods


Fruits provide various health benefits. Fruits are loaded with nutrients which are important for the maintenance of your body and health. Hence, make sure you don’t forget to buy fruits daily and consume them regularly. Dr. Sunesara says – the cheapest fruit available is banana, even eating one banana a day will provide significant benefits to your health.

Sufficient Carbohydrate Intake

Carbohydrates are the body’s main source of energy and also rich sources of fiber and other nutrients, which help reduce certain types of cancer, diabetes, and coronary heart disease. Invest in a constant supply of complex cereal carbohydrates and vegetable, pulses, and beans in your diet.

Healthy Oil Consumption

Buy healthy oils like olive oil, coconut oil, canola oil, etc. Avoid oils that are refined and heavily processed. Healthy oil consumption is the very foundation of a healthy meal plan. Without controlled and healthy oil consumption your plans of healthy eating are incomplete.

Good Oral Equipment

Change tooth brushes, tongue cleaners, and other oral care equipments frequently and as recommended by your dentist. When a tooth brush is used for a longer duration, it loses efficiency to clean the surface effectively. Hence, invest in a good quality toothbrush and other oral equipments regularly. Also go for good dental floss and fluoride toothpastes.

UV Sunglasses

A good pair of sunglasses won’t just accentuate your looks but also protect your eyes from sun damage. Eyes are very sensitive, especially to harsh sunlight. Hence, don’t waste your money buying cheap sunglasses that are merely tinted plastic or glass. Instead you should go for good long lasting sunglasses that will protect your eyes.

Quality Mattress

A good night’s sleep is very essential for healthy living. For a relaxing and pain-free sleeping experience, invest in a firm and good mattress. A good foamy mattress will ensure that you feel relaxed in bed and avoid unnecessary back pains and constant awakenings.


It is essential to apply sunscreen when you venture outdoors; it will keep your skin protected. Choose a sunscreen that is at least 15 SPF. A good SPF count helps block ultraviolet B rays, which cause sunburn. A good sunscreen also helps to shield important proteins like collagen and keratin.

healthy yogic exercises

Buy an Exercise Mat

Buy an exercise mat not just to practice yoga when you feel like it, but also for a good stretching program to aid your routine workouts. A good personal exercise mat will help you keep things hygienic even at the gym as you will be able to keep it clean yourself. Moreover, when things get monotonous with other workouts, you can rely on your exercise mat for some home exercises, which may include yoga, pushups, crunches, etc.

Treat Yourself to a Spa

Occasionally, you should go for a nice body massage or other spa therapy services. A good body massage will help you de-stress and iron out the kinks in your back, neck, quads, and glutes, leaving you refreshed and energetic. Even better – a good massage will be just what a week full of tough workouts needs.

Basic Home Workout Equipment

We always hear that exercising even for 30 minutes a day will boost the quality of your life. But, most people are unwilling to make that extra time to take better care of their bodies. If you belong to this group of people, then you need to get some basic home workout equipment, so that you are never without the means to a good exercise session. Step away from the typical ‘buy a treadmill’ advice and invest in some basic weights and equipment like resistance bands and a stationary cycle or better still – a simple skipping rope.

Go for a Hike

After spending your week tirelessly completing deadline, give yourself a break by checking out weekend vacations that involve outdoor activity. Whether it’s a trek, a river-side picnic, or a beach vacation, give yourself an outdoor break to liven things up. Doing a hike will also give you an insight to your present health.

Organic Food

Prefer un-processed whole food over processed food as far as possible. Picking fresh produce and whole grains will help reduce the consumption of unhealthy processed food that causes obesity and lowered immunity. You might need to find out what the labels mean and which foods give you the most benefits.

Learn Swimming

Swimming is one of the best forms of exercise. Join a swimming club or register for a swimming class if you don’t know swimming. Swimming at least thrice a week will help to build muscle tone and keeps your skeletal structure strong and flexible. Swimming is particularly good for those with bone health issues.

Quality Skin Care Products

Don’t get fooled with cheap skin products. Though it might look appealing, the chemicals used in these products might ruin your skin pH balance. These disturbances can flare up acne on your face and cause permanent skin damage. Hence, always buy good trust-worthy products for good skin.

Eat Nuts and Dry Fruits

Consume at least a handful of nuts like almonds and walnuts daily as a snack. Nuts have numerous health benefits and they are quite filling as well. So replace your regular snacks with nuts and dry fruits, and you’ll be able to maintain a good intake of essential fatty acids along with snacks that keep you satiated.

Medilexicon’s medical dictionary defines wellness as “a philosophy of life and personal hygiene that views health as not merely the absence of disease but the full realization of one’s physical and mental potential, as achieved through positive attitudes, fitness training, a diet low in fat and high in fiber, and the avoidance of unhealthful practices (smoking, drug and alcohol abuse, overeating).”

Do we need to say anything else?


Image courtesy: travelblat.com , buysafegenerics.com , elevatemylife.com.au

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