My Daily Routine & Swasthya Vigyan

Foreword :

The reasons behind writing this book is to turn ourselves towards such a lifestyle which is capable of with standing with all happiness and cheerful smile on your face till the end of life .Today's environment is full of stress because of fast industrial growth , work load, unhealthy social relations , single family system and materialistic approach , every one is running a blind race without caring himself resulting stress causing I'll effects on one's health.

We all chase health in big gestures—extreme diets, new gadgets, occasional resolutions—only to find it slips away in the small hours of ordinary days. This book begins from a quieter insight: that Swasthya Vigyan, the science of well-being, lives not in headlines but in routines. In the way we wake, breathe, eat, move, and rest, day after day.

I, the author of this book don’t lecture from peaks of perfection, but from the ground of practice—testing, forgetting, returning, adjusting. What unfolds here is not a rigid program, but a lived map: mornings that accommodate monotony, meals that respect appetite and season, work pauses that honor the spine and the mind, evenings that make space for family and silence. It’s daily life examined through the lens of tradition and a healthy dose of modern sense.

Read it as an invitation, not a prescription. Borrow what fits your temperament and your tempo. The point isn’t to copy a schedule—it’s to remember that health is cumulative, built in minor choices that repeat. If this book helps you notice one habit that sustains you, and one that drains you, it’s done its work.

Rattan Verma

Author

Table of contents:-

1.Start of the Day

2. Water and Hydration

3. Breathing and Air

4.Meals

5.Waking & Micro movement

6. Work and Mind

7. Sun Light & Vitamin D

8 . After Noon &Evening Energy

9. Evening Preparation

10 . Sleep

11. Weekly Performance & Review

Chapter -1

Start of the day

Sleep Science :-

When we talk about Healthy and long life then we must be aware about sleep . It is only the sleep which is very much essential for our health quality. If you are enjoying 7- 8 hours sound sleep daily then your morning will be happy, cheerful and day will be full of energy.

Sound sleep repairs the cells and essential hormones get screeded during sleep .

Sound sleep is not only a rest or comfort but a good medicine of healthy life. So achieve it keep fit and active your body clock.

Let's know about body clock , which scientists called circadian rhythm is the internal, 24 - hours cycle which regulates sleep , hormones and metabolism based on light and dark.

To keep ourselves fit , energetic and joyful we must keep our body clock fit and functional . To keep the body clock or circadian rhythm active we must adhere to the continuous fixed routines in co-relation with environmental factors like Light and food.

Morning Sunlight and Walk :-

Light is most powerful element to keep our body clock functional and active.

20 minutes morning Sunlight with 30 to 45 minutes walk in morning cool Breeze is a boon of God Dhanvantari ji for the humanity. We should get up early morning and must take a glass of water to hydrate yourself and keep the boul empty to have a feeling of freshness. The method of drinking water should be strictly adhered . Sit comfortably on feets and sip the water slowly.

Enjoying Morning sunlight and walk

Then enjoy the morning Sunlight exposure of nature in fresh air for 20 minutes and your routine walk for 30 -45 minutes.

This routine must be strictly adhered. The result of this activity signals our brain to stop producing Melatonin and start releasing Cortisol hormones which boosts our energy.

Avoid Evening Blue Lights :-

Since we are focusing on light exposures we must know about the ill effects of blue light on our sleep quality.

Blue light means computer screen , mobile phone screen, tablet screen and telivision screen lights known as blue light mimics the day light and suppresses the sleep hormones that is Melatonin hormones required for sleep.

So always avoid Evening Blue screen lights 2 to 3 hours before going to sleep for sound and timely sleep.

Avoid Evening Blue screen lights for better sleep.

Avoid Mobile phone 2 to 3 hours before

bed time .

Use Dim Lights at Night :--

Always use Dim Lights at Night

To trigger the Melatonin hormones in your body always use Dim Lights at night . This will help our body to shift to sleep mode.

Make a Habit :-

Make a consistent habit to perform essential functions of the body to set your body clock.

Fix Sleep and Wake Timings :-

Fix your wake up and bed time, same every day and make it a routine.

Keeping wake up time same in the morning is particularly important as it will anchor your routine rhythm.

Eat at Same Timings Every day :--

We must take our breakfast , lunch and dinner at fixed timings every day which will improve our digestive system and in turn good health. This routine will be helpful to set out body clock.

Our last meal must be finished two to three hours before bed time it will improve the metabolic system of the body clock.

Limit Napping :-

Napping is a activity of taking a sleep for a short time during the day. It must be limited under 30 minutes just to relax . Long Napping must be avoided . Napping must be finished upto 3 PM so that it may not interrupt night time sleeping schedule.

Limit Napping up to 3 PM

Regular Exercise and Pranayam :--

We all know about yoga, exercise and Pranayam , these are covered by second sutra of Maharishi Patanjali 's Yog Sutra.

" Yogas chitta vritti Nirodha "

Means , " The stillness, calming and cessation of the mind's fluctuating thought patterns ."

Yoga means a discipline , addition or union. Chitta means mind and Vritti means fluctuations of mind .

Nirodha means cessation , calming and controlling.

So yoga is the best medicine for the fitness of body mind and soul.

The importance of Yoga , exercise and Pranayam have been considered for the union of mind body and soul.

When we get up early morning do some stretches activity on the bed and then get up and hydrate yourself by taking a glass of water. After this go to the toilet , get the boul emptied , freshen yourself.

Do some gentle exercises for 20 to 25 minutes to keep your body fit.

After gentle exercise, we must have some Ashanas like taada ashana, Surya namaskar, Mala ashana, ardhtiryak ashana, farward and backward bending and Bhujang ashana etc. for smooth functioning of your mind and body.

Now is the turn of Pranayam which is very useful for the internal welness of the body and mind. In Pranayam We can include kapalbhati, anulom vilom, bhastrika, udgeet and bhramari Pranayam.

Meditation :-

Meditation is a very very important technique for the peace and relaxation in our life. Do it daily for 20 to 30 minutes. We can observe dhayan as many spiritual leaders such as Guru shree shree Ravi Shankar ji, Swami Ramdev ji , Vipasna and aana- pana dhyan by Ashok Patri ji are practising it online.

Relaxation by Dhyan

Avoid Stimulants :-

For the best sleep at night avoid caffeine after mid day ie. 12 PM.

Room Environment :-

Make your room Environment Cool , peaceful ,dark or dim lighted. You can listen melodious songs for a short period . Before going to bed ,pour one drop of cow ghee in each nostal and on drop in naval for peace full and sound sleep.

Chapter - 2

Water and Hydration :-

Water covers approximately 71% of Earth's surface out of which 96.5% of water is oceans . Water is an essential elements on the earth after air without which life is not possible on this planet.

Our body has 70 % water and when this percentage falls down we feel dehydrated.

Water is Life

To keep yourself hydrated always drink enough water daily. A person with healthy body must take 30 to 35 Ml water per kg of his or her body weight. For example if you have your body weight 70 kg then you must drink 2.25 Litres of water every day. In general one must take 2 to 3 litres of water per day. When you are in exercise , playing or doing some hard work in hot weather then this water requirement may exceed to 4-5 litres. In general we must take 8 to 10 glasses of water every day.

The excessive sweating , vomiting and diahria causes loss of water and essential minerals from the body resulting dehydration which in turn raises serious health issues , so in such situations we should take sufficient water with ORS or with added salt and sugar to maintain proper level of water and essential minerals.

Follow The Golden Rule :-

The golden rule is :-Here are some golden rule regarding drinking water. You must follow in your daily routine.

Golden rule No 1

" Drink Food and Eat water."

The meaning of this rule is that when you are eating , chew your food properly to a thin consistency so that it can be swallowed like water and when you are drinking water you must drink slowly sip by sip like , you are eating your food. This will help you proper digestion and detox of body .

Golden rule No 2 :-

Don't drink water half an hour before and half an hour after the meal."

Digestion of food in our body is decomposition reaction , The reason for not taking the water half an hour before meal is to avoid the dilution of acids and enzymes which are essential for digestion similarly the reason for waiting 30 to 60 minutes to drink water after meal is to allow stomach to concentrate the acids and enzymes which are required for further converting the food into simpler nutrients like glucose and amino acids .

Golden rule No 3 :-

" Start your Morning with a glass of water."

When you get up early morning ,do few stretches activity on the bed to ensure proper blood circulation in the whole body.

Then start your day with drinking a glass of fresh water empty stomach.

Balance Your Electrolytes :-

In human body the electrolytes and minerals are there in fixed ranges for the functioning of nerve system , Muscle function , blood pH , hydration and blood pressure and bone health etc.

These are sodium , bicarbonate, potassium, phosphate ,chloride, calcium and Magnesium and their proper levels must be maintained. So water

Water is essential for electrolyte balance by serving as the essential solvent that enables these ions to circulate and function regulating osmotic pressure to keep fluids inside and outside cells balanced.

So in case of excessive sweating or vomiting and diahria drink enough water, ORS or Salt and sugar added water in proper ratio matching ORS..

Always maintain the electrolytic balance by drinking required quantity of water every day .

Alkaline water :-

If you add Lemon, ginger and cucumber pieces, slices to a jug of water at night it will become alkaline water till morning . If you drink such alkaline water it helps in maintaining the electrolyte balance and blood pH.

The alkaline water is used for enhanced hydration , reduce the acidity of the body.

Chapter - 3

Breathing and Air :-

Air is one of the very essential elements without which we can't survive more than few minutes. Even without food we can live for a couple days but without oxygen we can't survive.

A healthy adult breathes about 21600 times in 24 hours , as usually 15 times we inhale and exhale in one minute. So you can guess how important the air is for our life.

In our atmosphere we have oxygen 21 % , 78 % Nitrogen and 1 % other gases. Though we breathe in a natural way throughout the day but when we breathe in a controlled manner for a specific time then we can harvest it's wonderful results in leading happy , Healthy and peaceful life by connecting mind , body and soul called yoga and Pranayam.

Pranayama:-

Pranayama is the fourth part of the Maharishi Patanjali 's Astang Yog Sutra . To keep our body, mind and soul together in equilibrium we must do Pranayam , Yog and Dhyan in our daily routine.

As my daily routine :- I get up at 5 am morning and on the bed after a long breathing for few minutes I used to enjoy some body stretches for proper blood circulation in the body. Then used to hydrate myself by taking a glass or two of water with gradual sip according to the climatic conditions. If it is cold take luke warm water if it is summer cold water is good.

Exercise For Body Fitness :-

Every day in the morning , I used to enjoy the light exercises such as Taad Ashana ,Tree pose , backward & farward bending in standing position , first bend backward raising hands stay for few seconds then bend farward slowly till touching the feet. Do it five times. Next I do Kati chakra aasna , balley rotation then jogging for 10 minutes. Here I will give some images for readers reference.

Bhujang ashana is my favourite daily routine aasna for prostate health. I do it for 10- 15 times. Then shisu aasna , butter fly , shoulder , neck rotation , few exercises for eyes and ears. Vajrasana are my daily routine work.

Important :-

It is very important that when we are performing asanas we must breathe deeply in fresh air for complete benefits of the yoga.

When we perform exercise indoor the room or hall must be properly ventilated, the morning time is better . The quality of air in the morning is very much neat and clean so we must perform exercise and Pranayam in the morning for better results.

The quality of air in evening is not so good as in the morning because lot traffic and other activities spread dust and smoke particles in the atmosphere which spoil the quality of air thus deep breathing is harmful in such environment so it is better to do yoga and Pranayam in the morning .

Pranayama :-

Pranayama is the technique of inhale and exhale air means breathing which brings our body, mind and soul together to remain young and long life. Dr.Jitendra Adhia and Dr. Kinnari Gupta are working on Ageless body means long life with young body. Dr. Jitendra Adhia has written a book on Ageless body.So pranayama has a great role in Ageless body.

To remain young and healthy do pranayama daily in the morning after light yoga and exercise.

The main pranayama we must do are Bhastrika, kapalbhati , anulom vilom, Bhramari and Udgeet.

Most of the spiritual Gurus use to teach and practise these Pranayama. So we must do Pranayam in our daily routine.

Kapalbhati Pranayam

Bhastrika Pranayam

Anulom vilom Pranayam

Bharamri Pranayam

Udgeet Pranayama

Make a routine to do these five Pranayama daily to look always young and healthy.

Deep Breathing: How We Do It & How it Works :-

Deep breathing = diaphragmatic or "belly" breathing. You intentionally use your diaphragm to pull air deep into your lungs, instead of shallow chest breathing. It flips your nervous system from "fight or flight" to "rest and digest" in under a minute.

How To Do It: Simple Methods

1. Basic Diaphragmatic Breathing

Best for beginners. Takes 2-3 minutes.

• Step 1: Sit or lie down. Place one hand on your chest, one on your belly. •

Step 2: Inhale through your nose for 4 counts. Your belly hand should rise, chest hand stays mostly still. •

Step 3: Hold for 2 counts. •

Step 4: Exhale through pursed lips for 6 counts. Feel your belly fall. •

Step 5: Repeat 5-10 rounds.

2. Box Breathing

It is a simple 4-part breathing technique used by Navy SEALs, therapists, and athletes to calm your nervous system fast. It’s also called “square breathing” because each part is equal.

Method of Square Breathing or Box Breathing:-

Think of tracing the sides of a box:

1. Inhale – Breathe in through your nose for 4 counts

2. Hold – Hold your breath for 4 counts

3. Exhale – Breathe out through your mouth for 4 counts

4. Hold – Hold empty for 4 counts

Then repeat. One full “box” = 16 seconds. Do it 4-6 times for a quick reset.

How it works •

Activates your parasympathetic nervous system – the “rest and digest” mode that counters stress • Lowers heart rate & blood pressure within 1-2 minutes • Improves focus by giving your brain a predictable rhythm to latch onto When to use it • Before a presentation or tough conversation • When you feel anxiety or overwhelm spike • To fall asleep faster • Between tasks to reset your brain Beginner tip

4 counts can feel like a lot at first. Start with 3-3-3-3 or even 2-2-2-2. The key is making all 4 sides equal, not the exact number.

Air Quality

Air quality is monitored via the Air Quality Index (AQI), which measures pollutants like PM2.5, NO2, and SO2, with high pollution levels necessitating health precautions.

Pollution control means reducing emissions through cleaner energy , industrial rules and regulations and improved waste management and using water sprinkling technology in road construction and stone crushers and batching plants .

. Key strategies include using air purifiers, monitoring real-time data, and enforcing emissions rules, regulations and standards.

Breathing in clean air keeps us healthy and disease free.

Dust free Environment

Breathing fresh air is essential for our survival because it is maintains our oxygen level at higher level which helps in increasing energy level, improves our brain function, strengthen the immune system and raises serotonin the happiness hormones. It clears lungs of indoor toxins, lowers blood pressure, and aids digestion .So we must create an environment which is worth breathing. Walk in the gardens and parks in the morning.

Chapter - 4

Meals :-

Our Diet , Nutrition and Nourishment :-

When we Think of healthy and Ageless body we have to consider the importance of our food ,it's nutritional value which is good for our nourishment . We have to change our diet accordingly to the age , climate and time.

What Should be the Food Proportion of our diet :-

To remain young , fit and healthy we must follow the formula of 40 : 40 : 20 plus water.

What is this formula :- In our diet we must take carbohydrates 40 % , Protein 40 % , fat 20 % plus water .

Water intake must be 2 to 3 litres per day depending upon the conditions of AC and non AC environment.

Carbohydrates :-

I include rice and wheat flour roti , whole grains , starchy vegetables like potatoes ,corns and peas etc.

In fruits apple , Banana , berries and melons contain natural sugar and fiber.

Legumes and beans also have carbohydrates. Dairy products milk and yogurt also give us carbohydrates.

For healthy and disease free life we must have 40 % carbohydrates in our meal every day.

Protein :-

Proteins are essential for muscle repair and extra nutrients like iron , vitamin B 12 and fiber.

The quantity of protein must be 40% in our meal. We get protein from milk Legumes and nuts. We must add milk , paneer legumes and nuts like almonds , walnuts , four mugs and seeds like pumpkin seeds, flex seeds and chiya seeds etc in our diet. The proportions of protein must be 40 % in our daily meals.

Fats :-

Fats are very essential for our nourishment , the key functions of fats are

1. Energy storage and supply for future needs .

2. Organ protection and insulation

3. Vitamin Absorption

4. Brain and cell Health

5.Hormone production & Metabolism

6.Essential Fatty acids.

Fatty foods like butter ,oils are converted into triglycerides and stored in adipose tissues for future energy requirements.

Golden Rules In Meals: -

1. Always eat at fixed timings every day.

2. Don't eat unless you are hungry.

3. Stop eating when you are 80 % full.

4. Eat healthy food on time.

5. Eat Your meals 2 hours before going to bed.

Chapter - 5

Walking and Mirco movement:-

Walking and Mirco -Movements are hourly movement during the working periods to boost the blood circulation and mood freshness. These movements include taking 5 minutes walks hourly . These movements offer huge health benefits by counteracting long sittings , improving heart health and regulating blood sugar so everyone must make it a routine habit in the life to cash the miracles of Ageless body.

These short walks or say movements are mood booster, stress reliever and can increase longevity with just a few minutes of daily movement significantly reducing mortality

Micro-Movement & Micro -Walking Benefits :-

Blood Sugar Control :-

Micro walking or micro movements after meal especially helpful in regulating blood sugar.

Countering Sedentary lifestyle :-

Regular micro walking generally five minutes per hourly Walk breakup the period of long sitting, which is helpful in preventing metabolic issues . So make it a routine habit to get five minutes walk hourly.

Heart and Physical Health : -

These small walks or activity are helpful in lowering blood pressure , stress, improve blood circulation and thus reduce the risk of heart disease and improve the physical health.

Mood Boost :-

Micro walking or micro movement releases endorphins called happiness hormones thus acts as a mood booster because these movements manage stress levels .

Easy to follow :-

These movements are easy to include in daily life routine such as using stairs , pacing while on a phone etc.

Chapter - 6

Work and Mind :-

Work and Stress :-

Work always give stress to a person because of its heavy quantum of work and working place and working conditions. The level of stress depends upon the work load , working environment and social relations on the work place .

Peace full mind can work efficiently so work hard when you get tired take a rest ,get relaxed again be ready with full energy .

Meditation :-

Meditation is a very powerful technique to relax the mind as well complete nervous system. So we must make a routine to do meditation every day at least for 30 minutes and you can do up to 60 minutes.

Meditation is a way to regain the life energy.

Meditation is very good technique to release the stress.

You can have aanapan sati , Vipasna or any other meditation technique .

In my daily routine I used to do meditation for 40 to 60 minutes every day which helps me to be stress free and full with life energy

Screen Time :-

Screen time means watching Television , mobile phone screen, It has significant effects on human brain , body and development. We must minimize the screen timing in our daily routine.

The ill effects of screen are eye strain , poor posture , sleep disturbances , poor blood circulation obesity , depression and anexity etc.

So we must limit it .

Screen Time Management :-

Though we must limit the screen timings yet we can manage the screen timings as under :- 1. Follow the 20-20-20 rule

This rule is in a 20 minutes of screen watch see 20 feet away for 20 seconds .

2. Sit in screen free zone :- spend some time in screen free zone in talking in family , eating with family , playing etc. Remove Television from the bedroom.

3. Limit Screen timings:-

Reduce recreational screen time.

Tiredness Management :-

Tiredness reduces the efficiency of the human body so we must do some rest to regain the energy . Work for a while and when you feel tired you must take rest for few minutes and drink water in this time.

In tiredness Management we must follow Poromodo technique .

Poromodo technique is work for 25 minutes and take a rest for 5 minutes . This will refresh you.

Avoid Blue Light :-

The blue light emitted by television , smart phone and LED light have I'll effects on human body and brain so these must be avoided .

Micro Rests :-

Micro rest means small breaks of one minute to 10 minutes increase the productivity and mental focus so we must use such methods in our work place .

Role of Stress Hormones :-

The stress hormone primarily cortisol and adrenaline manage the fight - Flight mode to dangerous situations or pressure. They increase the heart rate , blood pressure and blood sugar for instant energy .

Chapter - 7

Sunlight and Vitamin D :-

Sunlight is a powerful regulator of body 's biological clock ,it governs the hormone production , our sleep and mood.

Sunlight boosts the energy during the day and lights disrupt the sleep at night. Natural sunlight signals the brain to stop producing melatonin the sleep hormone starts producing cortisol .

We know that the Vitamin D is very much essential for our nourishment so natural sunlight gives us energy , Sunlight exposure enables the skin to synthesize vitamin D and produce happiness hormones thus mood booster.

I always enjoy the morning and evening sunlight to keep the immune system better.

Always avoid direct sun in noon which is harmful for our body.

Right from the very childhood to 100+ people need Vitamin D , the easily available and cheap source of Vitamin D is sunlight , enjoy it's morning and evening laps to look always young and disease free.

Chapter -8

After Noon & Evening Energy :-

To maintain the energy level during the afternoon and evening hours we must follow the following tips.

Light Snacks:-

Take a light balanced diet , in evening time snacks we must include snacks full of protein.

Hydration :-

keep yourself fully hydrated.

To get hydrated and energetic use lemon water , coconut water which helps to be fresh. Always drink water after some durations.

Light Exercises & Deep Breathing :-

Also make a routine to go for 15-20 minutes exercise then practise deep breathing for 10 to 15 minutes.

Geen tea is another drink which will improve the energy level in evening time. Green tea is full of antioxidants we must take it during evening spells.

When you feel tired practise deep breathing to regain the energy level. Deep breathing is very useful to regain the energy and to look always young.

Deep breathing is my favourite tool for relaxation, I always enjoy deep breathing when free tyred. So every reader must take the benefit of deep breathing.

Chapter - 9

Evening Preparation :-

*Digest

*Relax

* Sleep set up

*Light dinner

*Stretching

* Screen off 60 minutes before bedtime

Digest :-

Evening digestive preparation conference us changing the body into a ," Rest and Digest"

Mode , it is easily achieved by taking a light meals, stopping intake about 2 to 3 hours before going to sleep. Keeping yourself well hydrated.

By practicing this We can avoid bloating and acid reflux and can enjoy the sound sleep.

Mind The Gap :-

Finish the meal at least 2 to 3 hours before sleeping. This practice will help proper digestion hence the good health.

Meals :-

Meals must be light and lean . It should be easily digestible.

Harbel Drink :-

After about 30 to 40 minutes after meal we must take a harbel tea like rosemary tea , chamomile tea with peppermint , ginger etc for relaxation of mind and body.

Keep yourself Well Hydrated :-

I always keep myself well hydrated in the evening also. So keep yourself well hydrated to look smart.

Light Walk :-

Always have a gentle walk in the evening.

Relax :-

After day 's physical and mental tiredness we must relax our body and brain so that we can enjoy the sound sleep. For this we can have recreational activities with family and friends.

Sleep set up :-

We must have the fixed timings for sleep and morning awake up because this very essential for our nourishment.

Light dinner:-

Always take a light dinner 2 to 3 hours well before going to bed.

Stretching :-

Do few body stretching , relaxing and deep breathing for improvement of the nerves of the body.

Screen Off 60 minutes before bedtime :-

For proper deep sleep make the TV and mobile phone screen off strictly.

Chapter - 10

Weekly Review the Performance :-

Weekly Review the Performance:-

After completing the health activities as mentioned from chapter one to nine see the changes in your health.

Weekly health performance review is a designated time to reflect on our physical and mental health. Track personal metrics and adjustment of routine for the next week.

Take a few minutes every week for the assessment of the habits and adjust the same according to the results.

Make your daily routine and stay young

I always perform these practices and feel relaxed and fit . I never faced any ailments , when ever I missed any activity , I feel have lost some thing.

It is my humble advice to all the readers that start practising these activities in your daily routine with family members and see the changes in your body and life style.

One week's work out will make you feel change.

Always live in nature, make habit as mentioned in the chapter one to nine and enjoy healthy , young and long life.

Rattan Verma

Author