A must-do list is something to be faithfully followed and religiously observed. If you intend to live long and feel strong, then let’s listen to advice from health experts.

Drink up—not on alcoholic beverages, but water. The cheapest and most affordable of beverages, water is also the most diet-friendly. Developing this zero-calorie habit is the kindest thing one can do for the body. And our body will serve us best if we make caring for it a priority.

Much like a red alert, always put on your priority list the act of drinking water—one full glass every hour on the hour. In fact, there is no need to debate whether it should be eight, 10 or 15 glasses daily. Just drink no less than eight glasses each day. If you are ill or exhausted, go for 15.

Given a choice between cold and warm water, choose warm. There are people who prefer iced water and don’t feel a thing. However, according to traditional Chinese medicine and Ayurveda, the actual temperature of the stomach is warm. So, in order to preserve its natural heat level, warm water is recommended. The stomach could get into temperature change “shock” if iced water is introduced.

Breathing helps. Obviously, if you stop breathing, you will die. The human body runs on oxygen, water and food. Four minutes without oxygen, the human brain will suffer brain damage. While a human can live for more than three weeks without food, one cannot survive if deprived of water beyond five to seven days. Of the three vital elements supporting life, though, oxygen tops the list.

Straight spine

Question is, how should one breathe properly? Ideally, with a straight spine, shoulders back and face forward; looking at the horizon, inhale and exhale through the nose, in an unhurried manner.

Don’t you notice that every time you talk too fast, you also run out of breath? When your breathing is irregular, your lung capacity isn’t used to the fullest, and the expected result is that your heart is deprived of much-needed oxygen, which is also delivered by the blood to every organ. Be conscious of proper breathing because the health of every organ depends on it.

For now:

1) Keep your back straight at all times. Do not slouch, even when half-lying in bed, support your lower back at all times.

2) Don’t carry a heavy handbag; if you cannot avoid it, transfer the weight to the other arm. In short, alternate balance of the weight from left to right arm equally.

Sunlight: While popping vitamin D seems more convenient, try to get early morning sunshine anytime between sunrise and 8 a.m. If you don’t want the extra freckles on your face, expose your back to the soothing warmth of early morning sunshine. Vitamin D saves lives. And it can save yours. What’s more, if you suffer from depression, just 30 minutes under the sun can chase some of the blues away.

Pop a pill. More than once, make it thrice a day—1,000 milligrams of vitamin C (preferably calcium ascorbate as it is not acidic to the tummy). Our body doesn’t produce vitamin C; thus the need to get it from natural sources like citrus fruits and green leafy vegetables. But to be sure, take an oral vitamin supplement daily. Vitamin C boosts the immune system, and contributes to a better skin condition and radiant complexion.

Because vitamin C is water-soluble, within two hours, it is flushed out through your urine. In order to get the full range of protection versus bacteria, take it every two to three hours.

Think happy to feel happy. The mind is connected to the body in a powerful way. If you think happy, then your body will respond happily, too. Brain signals in the form of thoughts are fed to every cell of your body (that’s about 37.2 trillion cells!). So, next time you have a sad or unhappy thought, erase it immediately and replace it with a happy memory. Try it, because it works all the time.
Eat less, not more. The stomach is small; it cannot consume an entire family-size pizza in one sitting. It requires a slow, regular intake of food simply because its storage space is limited. Therefore, limit your food intake. Your stomach will thank you for it in the form of good digestion. And this means no upset stomach!

This week’s affirmation: “There is a perfect time for the perfect dream—and it is coming soon.”

Love and light!

E-mail the columnist: [email protected]