Eating healthy food is extremely necessary and beneficial to our body. This is because healthy foods provide us with necessary energy and strength. Eating healthy food maintains our body and ensures that we are active. Eating healthy food also keeps our mind and skin healthy and prevents us from various diseases. Healthy foods include Fruits, Vegetables, Nutritious grains, milk, nuts, and home-made food.

Eating unhealthy foods such as junk foods, sweet drinks, chips, and fried foods can be very tasty; however, consuming them frequently can be harmful to our body. These foods can lead to health issues like feeling tired or dull, increasing fats in our body by gaining weight, acne or pimples in our face, and even lead to health issues in our stomach or other parts of our body because an unhealthy body can lead to unhealthy outcomes.

Heathy food  V/S  Unhealthy food

Heathy Food

• Consist of fruits, vegetables, milk, eggs, pulses, nuts, whole grains, and homemade meals.
• Provides vitamins and minerals to our body along with proteins, fibres, and good fats.
• Keeps our heart, skin, hair, and mind healthy.
• The effect of it on the health of youngsters helps in proper growth, strong immunity, and good energy.
• Reduced risk of developing certain diseases such as diabetes and obesity, which may further lead to heart-related problems.

Unhealthy Food

• Junk foods, soft drinks, packed snacks, pizzas, chips, burgers, sweetened sweets, and fried foods
• High in sugar, salt, and oil, with a high content of bad fats, but low in nutrient value.
• Weight gain, fatigue, acne, and gastrointestinal complaints
• Can cause serious health problems if consumed on a regular basis.
• Makes us lazy and reduces concentration level.

How unhealthy food affects us:

1. Weight gain and obesity

• Fast food, sugary drinks, chips, cakes have lots of sugar, salt, and bad fats
• They add extra calories and cause fat to store in the body
• Obesity then leads to diabetes, heart disease, joint pain, and breathing problems

2. Heart and blood problems

• Too much oily, fried, and salty food increases bad cholesterol
• Fat deposits in blood vessels and blocks them
• This may cause heart attack, stroke, and high blood pressure

3. Diabetes

• Sugary foods and soft drinks raise blood sugar levels
• Over time the body stops using insulin properly
• This can cause Type-2 diabetes, eye problems, kidney damage and nerve damage

4. Liver damage

• Junk food and sugary drinks form fat around the liver
• This can lead to fatty liver disease

5. Digestive issues

• Lack of fiber causes constipation and acidity
• Processed foods disturb gut bacteria

6. Mental health & energy

• Junk food may cause tiredness, poor sleep, mood swings, Anxiety, and low concentration

How long can we live if we keep eating unhealthy food?

There is no exact fixed number of years, because life span depends on many things:

• genetics
• physical activity
• smoking or alcohol use
• stress
• medical care
• Regular unhealthy eating increases the risk of early death
• People who follow healthy eating habits usually live longer and healthier lives than those who depend on junk food daily

How healthy food helps our body

1. Gives energy and strength

Healthy foods like fruits, vegetables, milk, eggs, nuts, and grains provide:

• vitamins
• minerals
• protein
• good fats and fiber

These keep you active, fresh, and less tired.

2. Protects the heart

Eating less oil and more fresh food:

• lowers bad cholesterol
• controls blood pressure
• prevents heart attack and stroke

3. Prevents diabetes

Less sugar + more fiber foods:

• keeps blood sugar normal
• prevents weight gain
• reduces risk of Type-2 diabetes

4. Strong bones and teeth

Milk, curd, paneer, leafy vegetables give:

• calcium
• vitamin D

This prevents weak bones and tooth problems.

5. Healthy brain and mood

Omega-3 foods (nuts, seeds, fish) and fruits:

• improve memory
• reduce stress and anxiety
• improve sleep and focus

6. Better digestion

High-fiber foods (fruits, salad, whole grains):

• prevent constipation
• improve gut health

 How long can we live with healthy food?

There is no fixed number of years because life span depends on:

• genetics
• exercise
• sleep
• stress
• smoking or alcohol
• medical care

But in general:

 People who eat more healthy food and less junk
 who walk or exercise daily
 and avoid smoking/alcohol

usually live longer lives and stay active in old age.

Healthy food not only adds years to life but also adds life to years 

Easy daily exercises (with how to do)

1. Walking

How to do

• walk at normal or slightly fast speed
• keep back straight and swing arms gently
• breathe normally

Time: 20–30 minutes daily

2. Spot Jogging (running in one place)

How to do

• stand in one place and lift knees up one by one
• move hands like you are running
• start slow, then increase speed

Time: 3–5 minutes

3. Jumping Jacks

How to do

• stand straight
• jump and spread hands and legs out
• jump again and bring them back in
• repeat slowly at first

Reps: 10–20 times

4. Neck & Shoulder Stretch

How to do

• gently move neck left–right, up–down
• roll shoulders forward and backward

Time: 2–3 minutes
Great for students, mobile users, office work.

5. Arm Circles

How to do

• stretch arms sideways
• rotate them forward in small circles
• then backward

Reps: 15–20 each side

6. Squats

How to do

• stand with feet apart
• bend knees like sitting on a chair
• keep back straight
• stand up again

Reps: 10–15 times

7. Plank

How to do

• lie on stomach
• lift body on elbows and toes
• keep body straight like a board
• don’t hold breath

Time: 20–40 seconds

8. Yoga – Anulom Vilom (Breathing Exercise)

How to do

• sit straight
• close one nostril and breathe in from the other
• switch sides and breathe out
• continue slowly

Time: 5 minutes
Helps stress, lungs, mind calm.

Best time to exercise

• Morning is best (empty stomach or after light water)
• If not possible → evening walk after 1–2 hours of meal

What is the best time to wake up?

Best: 4:30 am – 6:00 am (Brahma Muhurat – early morning)
But it depends on sleep time.

 More important rule:
 sleep 7–8 hours
 wake up at the same time daily

Example:

• sleep at 10:30 pm
• wake up at 6:00 am

 Simple Daily Routine Idea

• Wake up: 5:30–6:00 am
• Drink water
• Exercise or walk: 20–30 minutes
• Light stretching & breathing
• Bath and breakfast

 Safety tips

• If you feel pain, dizziness, or chest discomfort → stop
• Do warm-up first
• Start slow and increase gradually
• If you have heart/knee problem, ask a doctor first

Taking care of physical exercises and a healthy wake-up routine ensures your body stays strong and energetic, with a refreshing mind, of course. It is always better to do some simple exercises daily rather than tiring physical exercises occasionally. Waking up early and sleeping for sufficient hours also enables us to be energetic, healthy, and happy individuals.