Guide To Healthy Living – The MEN Approach

Tips and actionable steps for living a happier and healthier life

- | 39 Aha! comments | Posted in category: Health & Wellness

A man in doctorate robe pointing to healthy living guide

Are you doing all that it takes to live a healthy life?

Probably you are. However, it is also possible that you do not exactly know what to do nor have the time to devote for healthy living.

In either of the cases, you are most likely to suffer later in your life.

I’m sorry if I sound harsh. You may not like my words and the tone, but sometimes the truth is bitter.

I know I could be wrong, but isn’t it taking a big risk if you do not live your life in the best way?

You might end up regretting later, so the wise thing would be to take the right steps for healthy living today.

No, I’m not lecturing but narrating on the basis of my personal life experiences.

There is no set formula for healthy living, but most of us associate it with eating right and exercising well.

I feel living healthy consists of total wellness in the aspect of the mind, body, and spirit.

Even if you take out the spiritual aspect, you need to take care of your mental and physical health.

That is what I call the MEN approach.

No, it’s not the approach that only men take. 🙂 In fact, it’s got nothing to do with men and is equally applicable for women!

I’m sure you’ll like it and find it helpful. You can treat this post as a mini-guide and resource to achieve your objective of healthy living.

“Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open.” ~ B.K.S. Iyengar

The MEN Approach To Healthy Living

No beating around the bush anymore.

MEN is a simple mnemonic acronym that you can simply make as your good life mantra. It means:

M – Meditation

E – Exercise

N – Nutrition

These elements of the acronym are a few of the well-known practices used for achieving good health and wellness.

Harleena mentioned them in one of her earlier health and fitness post.

I’ve just focussed on the basic three aspects of healthy living, as it’s the minimum you can get away with and yet get the maximum value.

Probably you heard of them, but  do not know of them in detail.

Even if you know about them, do you practice them?

There is a big difference between knowing and doing – your knowing that MEN is important is not enough.

In this post, I want to help you with actionable suggestions and tips on how to get started.

The importance of MEN is as true today as it was centuries ago. This is what Hippocrates had to say, in about the fourth century before Christ:

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” ~ Hippocrates

Things have not changed, and if you add the taking care of the mental aspect to Hippocrates’s suggestion, you will more so take care of all the aspects of good health and wellness.

You will find plenty of ancient and modern wisdom and research studies that harp on the importance of the mind.

“The mind has great influence over the body, and maladies often have their origin there. ~ Jean Baptiste Molière”

You need to work on your mind and body as they both are interrelated and essential ingredients to achieving better health and happiness.

Let’s start with the mind.

A Buddhist monk stand on top of Himalayas in meditation

Meditation – Why and How Should You Meditate

This is the first part of the MEN approach for living a good life.

Meditation gives you peace of mind. It helps you live in the moment and be with your own self.

Meditation also helps you live a healthy life and achieve happiness in life.

Check out the scientifically proven health benefits of meditation in this Aha!NOW post.

Meditation relieves you from stress and anxiety. It also helps reduce blood pressure, regulate blood sugar levels, and improve the immune system.

You even experience increased positive emotions if you practice meditation on a daily basis for long term.

Meditation helps improve your emotional, intellectual, physical, and spiritual wellness. It is definitely an important ingredient for healthy living.

These WebMD articles here and here tell you how meditating for only 20 minutes a day can heal your body and mind, and balance your body’s system.

Do you meditate? If not, what stops you from practicing meditation?

Remember, it has nothing to do with religion and spirituality. Do not hesitate and feel lethargic – just go for it and remove that mind block.

Did you know that research studies conclude meditation increases gray matter in the brain and its pain relieving properties beat morphine?

Tips to Practice Meditation

Here is how you should practice meditation:

1) Time:  Choose a time when you are ready – make sure your stomach is neither too full nor completely empty. Meditate out of your will and make sure to dedicate your time completely to it.

2) Place: Start with a quiet place – silence is golden for the beginners. Keep your eyes closed and wear comfortable clothes that are not too tight.

3) Body: Stretch out or warm up – you may have to sit still for quite some time. So it is suggested to stretch your body parts like the back, hands, legs, and neck before you start meditation.

4) Posture: Sit comfortably in the right posture – do not get too comfortable that you fall asleep! Keep your spine upright and be relaxed. You can even meditate sitting on a chair.

5) Focus: Focus on your breath – be conscious of the “in” and “out” of your breath but do not try to control it. If your mind wanders (it would), then bring it back to focus on your breathing.

Let me tell you that mediation is not easy initially. However, do not be disheartened because you’ll get better with practice.

When you’ve successfully practiced breathing meditation for some time, you may advance to other meditation techniques like concentration meditation, where you focus on a single point or repeat a single word, mantra, or action.

Meditation helps you focus your mind. It calms and relaxes the mind, increases awareness, and helps you to be in the moment.

It may also bring a smile to your face, change your perspectives and reactions, and help you live with happiness.

I’d recommend going through this detailed WikiHow guide for more information on how to meditate.

If you do not have the time for it, just watch this short video:

How to Meditate ~ Wellcast ~ YouTube Video

Did you find it interesting? Here is another video that may make you more confident on how to start meditating to achieve better health and happiness.

TAKEAWAY

Best times to meditate are early mornings or as soon as you wake up, before lunch, after work in the evening, or before sleeping at night.

Take out at least 10 minutes each for meditating in the morning and at night.

Treat meditation as a medication and make it a compulsory part of your daily routine.

Practice breath meditation whenever possible throughout the day, even while at work.

Transcendental Meditation (TM) is scientifically proven to reduce stress.

Girl exercising by the river for mind and body control

Exercise – Why and What Exercises To Do

This is the second part of the MEN approach to good health.

According to Wikipedia, physical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness.

I know you know this. However, I hope you do not mind me asking – do you exercise on a daily basis?

Did you say you do not get time for it? And you still want to remain healthy!

Well, exercise is the golden key to your good health, so there is no way you should avoid it. Exercise has tremendous health benefits.

By exercising you can strengthen your muscles, service the cardiovascular system, lose or maintain weight, boost the immune system, and keep many diseases at bay including heart disease, Type 2 diabetes, and obesity.

Physical exercise is directly related to better mental health. Exercising may help you develop positive self-esteem, induce good mood, and dispel depression.

Exercise helps to remain flexible and reduces the level of cortisol, the stress hormone. It also helps improve cognitive functioning.

Read this Mayo Clinic article to know the detailed benefits of regular physical activity.

Did you know that exercise increases energy levels as endorphins are released into your bloodstream and increases serotonin in the brain, which leads to improved mental clarity?

Tips for Basic Exercises

There are so many exercises that you can perform. But you can get away doing only a few of them to enjoy good health.

Exercises are generally of three types.

1) Stretching and relaxing exercises: These are the easiest and simplest exercises that you can do at home, office, or wherever you are.

These are also called the flexibility exercises and should be done on a daily basis.

Stretching exercises help to improve joint flexibility and keep the muscles supple. Eventually, you avoid or reduce the chances of injury due to a rusty or stiff body.

You can do some floor exercises that you probably did back in school and even try Yoga, Tai Chi, or Pilates. Here are some flexibility exercises for the seniors.

2) Cardiovascular or aerobic exercises: These exercises help increase the body metabolism and burn calories and excess body fat.

You may experience heavy breathing while performing the aerobic exercises.

Cardiovascular exercises, as the name itself suggests, helps keep your heart healthy, maintain good blood circulation, and helps you lose or maintain weight.

Most common aerobic activities are walking, running, and swimming.

Are you doing any of these? If you are, try to do them for about half an hour at least three to four days a week.

Other cardiovascular exercises are cycling, hiking, and playing any sport like tennis. Here is a basic cardio workout that you can perform at home.

3) Strength conditioning or anaerobic exercises: These are intense exercises basically to strengthen and tone your muscles as well as improve bone density.

It is mostly the athletes and body builders that do them to gain power, speed, strength and build muscle mass.

Anaerobic exercises may include exercises that can be performed with or without equipment.

You can do burpees, lunges, pull-ups, push-ups, and sit-ups. You can also do weight training, sprinting, high-intensity interval training, etc.

Here are ten best anaerobic exercises for you to know and perform.

Do you feel like starting your exercises right now? Watch this video for the basic stretching workout that will make you feel good.

Feel Good Stretching Routine ~ Fitness Blender’s  ~ YouTube video

If you are interested in the cardio workout, watch this video. You will also find all types of exercise videos by Fitness Blender on YouTube, and they are good.

TAKEAWAY

Go for a 30-minute brisk morning walk daily and follow it up with 10-minutes of stretching exercises.

Cycling, swimming, and gymming are additional options that you can pursue later during the day.

Make exercising a compulsory part of your daily routine. Always warm-up before doing any intense exercise.

Avoid exercising after eating heavy food or when you are ill or feel sick.

Your body needs rest – so get your 7-8 hours non-stop sleep at night.

A girl feeling good with balanced nutrition and healthy diet

Nutrition – Why and What to Eat

This is the third part of the MEN approach for healthy living.

The food you eat should not only be good in taste but also good for health.

In fact, good nutrition is essential to have both, a healthy body, and a healthy mind. If you do not eat a nutritious diet, you may become physically weak and mentally dull.

Proper nutrition is essential for proper growth and development of the mind and body.

On the other hand, poor nutrition may cause deficiency diseases like anemia, blindness, scurvy, and even obesity.

Typical nutrients that you should acquire through food are dietary fiber, antioxidants, phytochemicals, and vitamins.

Complete nutrition also includes carbohydrates, fat, essential fatty acids, protein, minerals, and even water.

Tips for a Healthy Diet for Good Nutrition

Depending on whether you are a vegetarian or non-vegetarian, your daily diet may differ a bit.

However, you should always have these elements in your diet:

1) Fresh fruits: apple, bananas, oranges, grapefruit, blueberries, cherries, pomegranate, papaya, pear, pineapple, etc.

2) Fresh vegetables: asparagus, broccoli, cauliflower, celery, cucumbers, kale, mustard greens, onions, parsley, tomatoes, spinach, etc.

3) Whole grains: barley, brown rice, buckwheat, millet, oatmeal, popcorn, whole-wheat bread, pasta or crackers, wild rice, etc.

4) Low-fat dairy products:  low-fat milk, low-fat natural yogurt, non-fat cheese, non-fat mozzarella, fat-free cream cheese, etc.

5) Lean protein: beans, lentils, fish, tofu, soymilk, nut butter, egg whites, quinoa, oatmeal, etc.

6) Nuts and seeds: almond, walnut, pecans, cashew, cedarnut, chia seeds, flaxseed, pumpkin seeds, sesame seed, sunflower seeds, etc.

7) Healthy fats: avocados, whole eggs, fatty fish, nuts, chia seeds, extra virgin olive oil, coconut oil, beans, omega-3 fatty acids, etc.

A healthy daily diet would consist of some or all these nutrients to maintain overall health.

Moreover, there are certain foods that you must limit or avoid so that you do not become unhealthy and suffer in life.

1) You should not eat more calories than what you expend. Thus, you should not overeat.

2) You should limit the intake of salt and sugar in your diet.

3) You should limit the intake of highly processed food like white bread, white rice, pastries, etc.

Various cancer and heart-related organizations recommend including unprocessed plant foods in your diet.

4) You should limit the consumption of sugary drinks, fast food, and red meat as well as coffee and tea.

5) Limit the consumption of saturated fats and completely avoid food with trans fat.

Fats are also essential for healthy living, but you have to be careful and selective in the type of fats you include in your diet.

Your diet should have more of monounsaturated fats and polyunsaturated fats than saturated fats and trans fatty acids.

The latter can raise the LDL or bad cholesterol levels in the blood, which should be avoided at any cost.

Examples of monosaturated fat – Canola oil, Olive oil, Peanut oil

Examples of Polyunsaturated fat – Safflower oil, Sesame oil, Sunflower oil

Examples of Saturated fat – Animal food, Butter, Cream, Cheese, Palm oil

Did you know that the omega-3’s in fish oil (DHA & EPA) can help reduce the risk of heart attack and stroke, improve cognitive function, shunt breast cancer development, relieve depression, and increase muscle protein synthesis?

For healthy living, you need to adopt healthy eating habits and a healthy diet.

You may also need to alter your lifestyle to adapt to healthier ways of living and lower the risks of cancer and other chronic diseases.

Do go through this healthy nutrition guide and read this Mayo Clinic Nutrition and Healthy Eating section. If you are interested to know the healthy diet options in your part of the world, check out this article.

I have a video for you if you are concerned about nutrition and conscious about your diet.

Heart-healthy nutrition tips ~ Sunnybrook Hospital ~ YouTube video

TAKEAWAY

Be conscious and careful about what you eat. Follow the above-mentioned suggestions for foods to eat or not eat.

Include fruits and vegetables of different colors in your diet. Use as less cooking oil as possible.

Rest for a few minutes after eating, and have dinner at least about two hours before sleeping.

Walk about a 100 steps after eating to help in the digestion process.

Drink plenty of clean water as that also helps in digestion and supplies important nutrition.

“To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.” ~ Buddha

Wrapping Up

You have gone through all the three parts of the MEN approach to healthy living – deep meditation, regular exercise, and proper nutrition.

Upon implementation, you’ll be the owner of a healthy body and mind. You’ll have more chances of being successful and less of suffering.

Make MEN a part of your daily routine.

Read about the Ayurvedic lifestyle in this post, it may help you create a perfect daily routine to follow.

If you follow the MEN approach, you’ll most likely have a healthy heart; you can read it here.

The suggested healthy living tips are also good for mental health as explained in this Aha!NOW post.

Probably there is more you can do to make your life better.

However, even if you follow and implement the suggestions to take care of your mind and body as mentioned here, you would achieve a lot.

So, are you going to live the MEN way of life for healthy living? 🙂

“I believe that the greatest gift you can give your family and the world is a healthy you.” ~ Joyce Meyer

Over To You –

What do you do to live a healthy life? Do you meditate? How much do you exercise and what do you eat to stay healthy? Please share your experiences and tips in the comments.



Show Comments

39 Comments - Read and share thoughts

  1. Mohit

    October 12, 2015 at 6:43 pm

    Vinay, this post is going to be very useful for all the bloggers as many of us are working more than we should.

    Bloggers often forget the importance of meditation and good diet.

    We all need to sometimes relax and meditate. The power of meditation can make anyone become more fit and he may even start getting better ideas for writing content.

    This guide to healthy living seems to be just a start as I hope that you’ll write many more posts motivating others to take care of their health.

    • Vinay Kachhara

      October 12, 2015 at 8:27 pm

      Hi Mohit,

      Glad you find the post useful. Yes, bloggers are indeed a very hard-working community.

      I know sometimes you tend to flow with the work that you ignore or neglect the other important aspects of life. If this happens ocassionally that’s okay, but becoming a regular affair may risk your health.

      Meditation is one of the best forms of relaxation. It is much more refreshing than sleep, though sleep has its own importance. You’re right that meditation helps us to tap into our creative self too.

      We have few other posts on health and the related ones are linked in this post. I hope they will help you more.

      Thanks for visiting and sharing your views.

  2. Dana

    October 12, 2015 at 7:59 pm

    Hi Vinay,

    As someone who is in the health and fitness industry, I’ll just say that you hit the nail on the head with this post.

    While diet and exercise are certainly important, the mind is the tool responsible for everything we do in the physical world.

    This is why some people can do all of the right things in regard to living a healthy life…but if they aren’t in the right place in their mental world…the results won’t be permanent.

    I love this quote you shared…
    “The mind has great influence over the body, and maladies often have their origin there. ~ Jean Baptiste Molière”

    This is what I personally write about in my own health and fitness articles.

    Great post 🙂

    • Vinay Kachhara

      October 12, 2015 at 8:34 pm

      Hi Dana,

      Thank you for your compliment, and it holds more meaning coming from a health and fitness professional.

      It’s true that we often tend to ignore the importance of mind when we think of our health. In fact, I believe we should work exactly in this order – M, E, N; that is, the mind should get the priority.

      It’s good to know that we’ve similar interests and approach to health and fitness. I really appreciate your feedback and expert views.

      Thanks for visiting and commenting. 🙂

  3. Sylviane Nuccio

    October 12, 2015 at 8:07 pm

    Hi Vinay and Harleena,

    Excellent research you’ve done here to put all this info together.

    Ah Moliere, he was a french playwright and so ahead of his time. I love his work and his words.

    I believe that doing all the things you mention here can help anyone to be mentally and physically sound.

    Have a great week!

    • Vinay Kachhara

      October 12, 2015 at 8:39 pm

      Hi Sylviane,

      Thanks for your compliment. I wanted this post to be a true guide and resource, and that couldn’t have been done without a good research.

      I loved the quote by Moliere, it’s so true. We must first tame our mind and then get set to train our body to achieve a healthy life.

      Thanks for your visit and comment. You too have a great week ahead!

  4. Corina Ramos

    October 12, 2015 at 9:03 pm

    Wow, this is a wonderful post Vinay. Very informative. I have to admit at first I thought this post for men and I was prepared to share this with my husband. The good news is, it’s great information for both of us. 🙂

    I’ve been working out in the morning before starting my day and I do feel more energized. And we’ve been eating healthier too so I hope the scale will reflect that soon. :).

    Thanks for such valuable information. Have a great week ahead!

    Cori

    • Vinay Kachhara

      October 12, 2015 at 9:09 pm

      Hi Corina,

      Glad you liked the post.

      Yes, I had guessed there might be some confusion so decided to clear that up in the introduction itself. 🙂

      You’ll definitely see the positive results of your positive actions. Additionally, bloggers need to keep the stress away, that’s important too!

      Thanks for your visit and the comment. You too have a wonderful week.

  5. Donna Merrill

    October 13, 2015 at 7:56 pm

    Hi Vinay,

    I agree 100% on the “MEN” approach to living a healthy lifestyle. I do meditate, and have been doing so for a long time, so it is second nature to me. I like to do that at the end of the day before bedtime. Sitting of course, otherwise I fall asleep lol.

    When it comes to exercise, I love to walk briskly. I’m not a fast walker, but a nice brisk 20 minute walk a day makes me feel like there is an energy lift in the middle of the day.

    Of course, eating well is one of my passions. I don’t eat to have a “full belly” but rather eat for energy. It takes a while to get into this habit, but once we understand what good foods can do for us, all those carbs and processed foods do make our bodies feel tired.

    I like to juice veggies before my afternoon walk. It always gives me so much energy. So I guess I am part of the “MEN” approach of living. Whoooppiee!

    Thank you for putting this all together. I’m sure that people will benefit from your hard work.

    -Donna

    • Vinay Kachhara

      October 13, 2015 at 10:38 pm

      Hi Donna,

      It’s good to know that meditation is a part of your routine. Well, sleeping meditation is great for the insomniacs and it helps get rid of the sleeping pills. In fact, Transcendental Meditation (TM) is just the type of meditation for that purpose.

      It’s good that you brisk walk. I do about 2-mile brisk walk every morning and when I slow walk, I try the walking meditation. You feel doubly fresh!

      You’ve got good eating habits too. Now I understand why you agree with the MEN approach to healthy living because you practice it in your life. That’s great!

      Thanks for sharing your healthy living experiences, I really appreciate it.

  6. Balroop Singh

    October 13, 2015 at 8:06 pm

    Hi Vinay

    Meditation, exercise and nutritious diet lay the foundation of a healthy body and sound mind, a time-tested approach to healthy living. Only if we can take time out from the modern, fast paced living and your reminders and tips are indeed motivating to help those who don’t give a thought to ‘MEN’

    I have always followed this healthy approach to living but I must reiterate that time is the greatest factor in adopting both exercise and meditation. Often fast food is preferred by youngsters who don’t think twice before the taste and the convenience, which take precedence.

    Great reminders here. Hope they reach the right ears and eyes! Thanks for sharing. Have a nice week.

    • Vinay Kachhara

      October 13, 2015 at 10:40 pm

      Hi Balroop,

      You’re right that the MEN approach to healthy living is time-tested. It’s nothing new but it’s the basic necessity for a healthy life.

      Taking out time is the dilemma for many. I’d be honest that I too was lethargic and reluctant initially, but you need to force yourself and gradually with practice, the “MEN” approach becomes a part of your routine or lifestyle.

      My formula is 10 minutes meditation + 30 minutes brisk walk + 10 minutes stretching and basic cardio exercise + 10 minutes meditation = 60 minutes or one hour of efforts daily for a lifetime health. Not a bad investment. 😉

      The young do make mistakes, but they might understand the right way of living with time if they get the right lessons in life. I do hope this post will be helpful to all.

      Thanks for visiting and sharing your views. You too have a great week.

  7. Andrea Hewett

    October 14, 2015 at 2:10 am

    Vinay,

    What an excellent job you have done to compile a complete guide to healthy living; not only with what should be done, but also with specific examples that you can use to accomplish each type and videos to help people visualize it!

    Your inspirational phrases are helpful as well, these usually motivate me to do more than I would normally do!

    MEN…what a useful acronym! I am often trying to focus on eating healthy foods and finding ways to exercise but find less time to focus my mind. When I can, I love to do yoga because I feel better in both my mind and body.

    Thank you for the excellent tips. I will definitely share this and refer to it later!

    Sincerely,

    Andrea

    • Vinay Kachhara

      October 17, 2015 at 4:37 pm

      Hi Andrea,

      I’m glad you like this guide to healthy living. I thought the videos would really help to finally get the full picture and help retain the information. Sometimes, you read and just forget, but the video might stick in your head. 🙂

      One other motive for this post was to understand that we need to take out time. Of course, yoga is a complete mind-body exercise and it’s good that you do it.

      Thanks for visiting and sharing your feedback and personal experiences.

  8. Rachel Wolany

    October 14, 2015 at 6:51 am

    Hey Vinay,

    A jam packed post full of what nourishes us. I must admit I am a MEN person and then I get slack an then my mind nags at me to get back to doing MEN daily. Because the benefits are obvious to me. I have a high level of energy for a human. If was to be diagnosed by a doctor they would put me at borderline ADD.

    But thank god I learnt to maintain my hyperactivity. I walk daily (everyday – it is my daydreamer time). You would be able to see at the pace I go whether I am happy or sad by my pace. But I never consider this exercise because it really is something I enjoy and I don’t ever concentrate on working up a sweat.

    Meditation has been a life line throughout my life. I did a year of Vipassana practice where I meditated for an hour morning and night and an hour of exercise. It was a truly amazing year but not practical due to timetables, so I practice 20 minutes morning and night when the opportunity permits.

    And while I have a weakness for chocolate and anything sugar, I do eat rather well – it just suits my body and have done so for years. But I have been a binge eater in the past but that has sorted itself out.

    Thanks for a wonderful post that made me reflect and realise my habits are rather good even when I am not doing all that I could be.

    Rachel.

    • Vinay Kachhara

      October 17, 2015 at 4:39 pm

      Hi Rachel,

      I can understand when you say your energy levels are high, and I’d add that you’re very high-spirited as well! I admire your courage and the strong will.

      It’s good to know that you like the MEN approach and practice it too. Walking is very refreshing, do try walking meditation too. It’s surprising to know that you’ve practised Vipassana. The Vipassana people have a 10-day camp here at their various centers and I heard good things about the outcome. Though I haven’t joined them myself, I used to watch master Goenka’s talks on TV.

      You seem to be pretty much in control and I agree that no matter how your past has been, you can always change for the better, right?

      Thanks for visiting and sharing your wonderful practice that is really inspiring.

  9. Sunil Falphool Suri

    October 14, 2015 at 12:26 pm

    Vinay Sir,

    Excellent compilation, I’m a foodie and have started walking few days back, after almost eight yrs. I use to sit in front of the computer for the entire day and this has resulted in weight gain, much beyond the BMI. Now I couldn’t walk properly leave aside brisk walking. I expect to recover(brisk walk) in 3 months time.
    Your article is well timed, as I needed this.

    ~Sunil Suri
    .

    • Vinay Kachhara

      October 17, 2015 at 4:39 pm

      Hi Sunil,

      It’s never too late! Congratulations on resuming walking and wish you all the best to keep it up!

      Yes, the computer is a medium but not the culprit. 🙂 I say this for myself because it’s my lethargy that keeps me from walking. I’m sure you’d be back to your old self soon.

      Thanks for reading and sharing your life experiences.

  10. Mi Muba

    October 14, 2015 at 5:56 pm

    Hi Vinay

    This is one of my favorite topics as you know apart from my money blog I have also been managing my green blog for the last four years and off and on share posts related to this topic and still I am learning a lot and this post indeed is a good add-on in my knowledge on the topic.

    Our health and happiness depends upon what we take from this world and how rationally we take it. The basic free things to take are obviously clean air to breathe and clean water (though now it’s now more a free commodity; thanks to its rising scarcity all over the world) to drink and after the basic needs of food, shelter and clothes comes and thereafter there is an unlimited account of desires and dreams to be the luckiest, happiest, riches and every positive “IST” person in this world.

    Everything looks great in balance is the basic theme to follow for healthy living but we forget fulfilling our basic needs and then all our desires.
    There are several shocking facts about food security and in precise way its message it the food wastage all over the world in a day is sufficient to address the hunger of millions of people for several days. The unfortunate thing is that many people know such facts and figures about food wastage and wastage of other resources but never bother to play their role and take the eating ethics very casually and even mind if someone ask them to put the food into their plate as much as they can eat.

    Our happiness depends upon our physical and mental health so meditation as you pointed out is the basic requirement to be mentally fit and quite clear on what to do and how to do to spend an enviable life in this world.

    We most of the time forget the fact that we are not the only people who came in this world and facing different problems and challenges. This is the basic routine of this world that it offer a lot of blessings and troubles to its inhabitants and successful among those are the ones who very wisely use their resources to get maximum in minimum time and enjoy their life without hurting their own being and without hurting any living and non-living things around them.

    Many thanks for sharing this very lovely post on a very important topic.

    Have a great weekend ahead.

    • Vinay Kachhara

      October 17, 2015 at 5:02 pm

      Hi Muba,

      I’m glad that you found this post helpful.

      Reading your comment, I’m more convinced that meditation should be the first step to a better health. Meditation helps you to be centered, peaceful, and helps in developing your conscience as well. Through meditation, you can even tackle your thoughts and tame the desires. Once you’re at peace with yourself, you’re going to be better in your conduct and mindful about the right things to do.

      Of course, the basic commodities or the rights are clean air, water, and food, clothes, and shelter. If you have them all, you need to manage them properly and not misuse them. I agree with your thoughts on food wastage.

      I agree that the challenges are going to stay and it all depends on the way we tackle or react to them. Peace and love are the byproducts of long-term meditation and that’s time-tested. If we all practice the MEN approach, I’m sure things will be better as we will be healthy and so would be our reactions.

      Thanks for your valuable thoughts, they really make the post more wholesome. You too have a wonderful weekend!

  11. Sherman Smith

    October 14, 2015 at 9:39 pm

    Hey Vinay,

    I love this post because it’s a great checklist for me as far as eating healthy. I do consider myself to be healthy but there are so e things I need to limit even more and there are other habits I need to increase.

    I exercise pretty regularly and I do feel energetic and good about myself after each work out I do. I turned 40 this year and I feel like I’m in better shape then a lot of high school and college age kids.

    I just started meditation about a month ago and I tell you that its,a challenge. It’s hard to quiet the mind and stay focused but I get better at it each time I do it.

    Thanks for sharing Vinay! Have a good one!

    • Vinay Kachhara

      October 17, 2015 at 5:54 pm

      Hi Sherman,

      We all need to calibrate, correct, and improve our habits and ourselves all the time. There’s no end to learning as to how to live a healthy life.

      Keep up with your healthy routine and I agree that the young generation isn’t that healthy these days. This seems to be the global pattern.

      Oh yes, meditation is the biggest challenge and that is why those who have mastered their mind are more revered. However, the positive and encouraging note, as you add it, is that you get better with practice.

      Thanks for sharing your thoughts and experiences. Enjoy your weekend!

  12. Linda Schrier

    October 15, 2015 at 2:11 am

    Hi Vinay,

    What an incredible post on MEN an acronym for meditation, exercise and nutrition. I have overeating issues.

    I meditate on a tone that I hear once I am relaxed through breathing and I do this everyday. It helps me in so many ways.

    I use Yoga for exercise and swimming. It works great. This one needs to be done on a daily basis but I’m not there yet.

    My biggest issue is eating the wrong foods and overeating. I need to get this one under control. It is the reason why I can’t loose weight. I have to take care of this issue or it will kill me.

    This post is exactly what I needed to read and will try to put each method into action.

    Thank you for sharing, Vinay and you have an awesome rest of the week!

    Linda

  13. Ravi Chahar

    October 15, 2015 at 1:14 pm

    Hi Vinay,

    No doubt that everyone wants a healthy life. But the point is – are people putting some efforts to maintain it? I have seen many people who just dream about being a fit and healthy guy, but they don’t even take a glass of water from their own.

    I agree with your points. Meditation is one of the best activity people should add in their daily routine. It increases concentration power.

    Eating healthy is necessary. People should eat healthy to remain healthy.
    Thanks for such a great post.

    Have a great day.
    ~Ravi

  14. Ilka

    October 16, 2015 at 12:34 am

    This is a wonderful reminder of the natural and simple things we can do to improve our health. Nutrition is so important and eating smart gives so much energy right away. And you are right about walking every day. It is good for the body and gives fresh oxygen. You see I totally agree living the MEN way 🙂

    Best, Ilka

  15. Carolyn Nicander Mohr

    October 16, 2015 at 10:33 pm

    Hi Vinay, Excellent article. Yes, I thought when I read the title that this was an article direct to Men, not MEN. I’m glad I stopped by anyway!

    Thanks so much for enlightening us. This reminds me of the ancient Greeks who believed in the balance of mind, body and soul. We really do do better when we follow the MEN way. Balance is key and if we ignore any of these we will suffer.

    We invest our money for a happy retirement. We should follow MEN for a healthy body and mind in retirement. If we follow these our whole life we will get so much more out of life.

  16. Jenn McKay

    October 17, 2015 at 5:18 am

    Hey Vinay,

    I love this post because the truth is clear and simple.

    It ‘s putting this into practice that comes with challenges

    Well written resource!

    Jenn

  17. Quinn Eurich

    October 17, 2015 at 7:30 am

    Hi Vinay,

    Excellent post with a lot of great information! I especially like your takeaways – good incentives for take actions.

    I’m on board with the meditation and diet, but definitely need to ramp up the exercise!

    Warmly,

    Quinn

  18. Babanature

    October 17, 2015 at 8:51 pm

    Hello Harleena and Vinay,

    Good to see that you guys are back from the Holiday 🙂 .

    Okay… I tried meditating at a time, but while i was meditating, i couldn’t say what i was focusing on, why? Because my mind is not always on one place 🙂

    Exercise, I do go to the gym every morning to keep fit… I believe every full time blogger needs exercise because of the nature of their job.

    I do love the inspirational post today. I’ve sure missed post as this 😉

    Have a blessed day both of you

  19. Joy Healey

    October 18, 2015 at 10:52 pm

    Hi Vinay

    That’s an excellent post, but I must admit I fall some way short of the ideals.

    Meditation sounds good, but I have always fallen asleep in the past – however, I’ll try Donna’s solution and hope that helps.

    Thanks for the very interesting videos too.

    Joy

  20. Julia Reed

    October 23, 2015 at 4:35 pm

    Wonderful post, thank you for inspiration. I’m a woman, but this post makes me want to change some of my habits.

  21. Hema Unnoop

    October 23, 2015 at 4:38 pm

    Hello Vinay,

    What an informative post.

    Meditation is something I still struggle with. I’m so hyper active that staying in one place is kind of a punishment for me. I also lack focus in this area. My mind starts wandering. Nevertheless I’ll keep at it until I succeed.

    Exercise is my thing. Dancing is part of my my daily routine and it helps keep my mind and body active.

    I used to neglect the importance of good nutrition and binge eat. One health issue and a visit to the doctor hit me like a nail on the head and got me started on a nutritional plan. I do feel better and healthier.

    Thank you for a great post.

    Kind regards
    Hema

  22. Ryan Biddulph

    October 23, 2015 at 9:21 pm

    Hi Vinay,

    Breathing deeply is one key to healthy living. Keeps you in the moment, present, and at peace no matter what. Love that posture tip too. Sitting up straight as I write. Thanks much Vinay.

    Ryan

  23. Sonal Talwar

    October 25, 2015 at 3:24 pm

    Hi Vinay
    An excellent informative post. We are so much engrossed in our daily lives that we forget the importance of meditation and healthy living. I myself do yoga and exercise daily. It gives a great mental piece.
    The phrases you used are really motivating.
    I loved the use of word ‘MEN’ as an acronym.
    Thanks for sharing these tips, will definitely follow them. Looking forward for more posts

  24. Bharat Jhala

    October 25, 2015 at 9:12 pm

    Hi Vinay, thanks for the great post! I agree to all your points. Fortunately I am able to maintain my MEN approach very well so far, and needless to say that I am enjoying the many benefits of it. I did art of living course and those meditation, exercise and knowledge on wholesome food is really helping and shaping my life for last 17 years. Your post has enforced my values. Thank you!

    I would also like recommend to those who are interested to know more on health and wellness to read a gem book of “wellness sense” by a great monk cum blogger omswami. I am sure you will find new perspective to your food, breath and body.

    Once again thanks for the amazing post!

  25. Sandy Halliday

    October 26, 2015 at 9:25 pm

    Somehow I missed this wonderful article previously Vinay. I have been away from home for 4 weeks but was still checking in from time to time to see what had been posted.

    I love the acronym which I had not come across before. I think meditation should be taught in schools. It could help to calm the aggression and disruption that seems to go on these days in the classrooms.

    I know that I breathe too fast from a test I had done several years ago and that I have to remember to practice diaphragmatic breathing. The test showed that I was not getting rid of as much carbon dioxide as I should be. I know that meditation can help balance the autonomic nervous systems that is involved.

    There is not doubt that “the mind has great influence over the body, and maladies often have their origin there” Some researchers like Dr Hammer from the oncology clinic in Germany believe that cancer and other illnesses begins after a “conflict shock”.

    Good nutrition is as important for our brains and our minds as it is for the body. Although they tend to be referred to as separate by doctors the brain is a part of the body. It’s been proven that our mood is affected by the food we eat. Depression can often be improved and even cured with the right nutrients.

    I don’t agree with the advice to eat low fat dairy products. They are not whole foods and it’s a myth that saturated fat is the cause of heart disease. There is an argument for eating organic and/or raw dairy products as opposed to pasteurized dairy products. But that will no doubt rage on for some time to come.

    I’ve already shared this wonderful article Vinay.

  26. Dennis Seymour

    November 2, 2015 at 5:54 pm

    I’ve been doing “M” consistently the past 8 months. I recently started with “EN” the past month, waking up early (530am) to head to the gym.

    I’ve been feeling great (besides the aches the first 4 days since my body wasn’t used to it for so long) haha

    Love the post, in-depth and definitely worth a read for people that finally realize that they need to work on themselves and not just their business/site/blogs.

  27. Dan Ewah

    November 12, 2015 at 9:42 pm

    Hey Vinay,

    Wow this post was packed full of amazing tips to live a healthy life.

    I guess I’ll have to bookmark this post, it’s stuck full of value.

    Thanks and keep it coming bro.

    Amazing.

    Thanks again

    Dan

  28. Shefali Vaid

    January 28, 2016 at 10:51 pm

    I have included Yoga, Zumba and Dance as my daily health keeping drivers.
    That being physical, I am also trying to focus on a healthy diet with low calories yet high nutrition.

    Many have already said almost everything I had in mind about this article.

    Great one!




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Read more posts in the category: Health & Wellness




Guide To Healthy Living – The MEN Approach

by Vinay Kachhara time to read: 12 min