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Active LIFE, K.S Town , Mysore Road, Bangalore (2025)

19/08/2025

*Adopt New Changes*
Eat only what you need. The food you eat can affect your health and your risk for certain: diseases. To eat healthier food, you may need to change some of your daily habits. You also may need to change some things in your environment. Your environment includes everything around you, like your home or the place you work.
You don’t need to make huge changes to eat healthier. In addition, you don’t have to change your habits all at the same time. It’s best to set small goal and change your habits a little bit at a time. Over time, small changes can make a big difference in your health.
This information will help you make useful changes for healthy eating.
Changing your eating habits and your environment can help you eat healthier foods.
A healthy diet is good for your overall health. It can also help you to reach a healthy weight and stay there.
To improve your eating habits, it’s best to make small lifestyle changes that you can keep doing over time.To eat healthy diet, you may need to make some changes. Remember that eating habits a little bit change at a time. Small changes are easier to make and lead to better health.
Keep more fruit, Low fat daily product(low fat milk & low fat yogurt), vegetables, and whole grain foods at home and at work .Focus on adding healthy food to your diet , rather than just taking unhealthy food away.Try to eat a family meal every day at the kitchen or dining table. This will help you to focus on eating healthy meal.buy a healthy recipe book, and cook for yourself .Chew gum when you cook so you won’t be tempted to snack on the ingredients.Pack a healthy lunch and snacks for a work. This let you have more control over what you eat.Put your snacks on a plate instead of eating from the package. This will help you to control how much you eat.
Don’t skip or delay your meals, and be sure to schedule your snacks. If you ignore your feeling of hunger, you may end up eating too much or choosing unhealthy snacks. If you often feel too hungry, it can cause you to focus a lot on foods.Eat your meal with others when you can relax and enjoy your meal, and don’t eat too fast.
*Drink water instead of high sugar drink* .
*Drinking enough water is important for your health* . Drinking water before a meal can reduce appetite and calorie intake during the meal.
*Eat well, Think well, Live well by Anupam Singh (A.S).*

11/08/2025

If you are 35 or above and you are not an athlete, then reduce the amount of fat and carbs in your diet by half and double the amount of protein. Eat live food, increase the abundance of salads and fruits and increase workouts three times. With increasing age, our metabolic rate also starts decreasing and excess fat starts increasing in the body. In fact, aging and diseases start from here. When you were 20 to 25 years old, you were very slim and fit, what has happened now that you are getting fat even though you do not eat much? Now the time has come to eat right, eat according to the body.

Anupam Singh

09/08/2025

*PCL-R*( *Psychopathy Checklist Revised* )

*Factor 1* (Personality/Affective Traits) superficial charm, grandiose sense of self-worth, pathological lying, manipulative behavior, lack of remorse or guilt, shallow emotions, lack of empathy.
*Factor 2* (Behavioral Traits) impulsivity, poor behavior control, need for stimulation, irresponsibility, juvenile delinquency, early behavioral problems, criminal versatility.
*Signs of a Psychopath (Based on PCL-R)*
Psychopathy is a personality disorder characterized by a specific set of emotional, interpersonal, and behavioral traits. *These signs are often subtle, manipulative, and masked by charm*
*Signs of a Psychopath* (Based on PCL-R)
*Emotional & Interpersonal Traits* (Factor 1)
– *Superficial charm* Appears friendly and confident but only on the surface.
– Grandiose sense of self-worth: Believes they are superior to others.
– Pathological lying Lies frequently and effortlessly, even without reason.
– *Manipulative behavior* Exploits others for personal gain, without guilt.
– Lack of remorse or guilt: Feels no regret for hurting others.
– Shallow emotions Displays fake or short-lived emotions.
– Lack of empathy Unable to understand or feel others’ emotions.
– Failure to accept responsibility *Blames* others for their own actions.
*Behavioral Traits (Factor 2)*
– Impulsivity Acts without thinking of the consequences.
– *Poor behavior control* Easily angered, aggressive when challenged.
– Need for stimulation Seeks thrill due to boredom, risk-taking behavior.
– Irresponsibility Avoids duties, commitments, and obligations.
– Juvenile delinquency: Engaged in problematic behavior from a young age.
– Early behavior problems: Shows trouble with rules or authority in childhood.
– Criminal versatility Involved in various unethical or illegal activities.
– Parasitic lifestyle Depends on others without offering value in return.
– Short-term relationships: Cannot maintain stable, long-term emotional bonds.
*Eat well, Think well, Live well by Anupam Singh
*A nutritionist & health Coach*

08/08/2025

When we are exposed to early morning sunlight, it stimulates two important glands in the brain the pineal gland and the pituitary gland to release two key neurotransmitters: serotonin and melatonin. These chemicals are powerful antioxidants and play a vital role in our mental and emotional well-being. Serotonin, often called the “ *feel-good* ” hormone, promotes peace, positivity, and emotional balance during the day. As night approaches, serotonin naturally converts into melatonin, the hormone responsible for inducing deep and restful sleep. Without enough melatonin, even if a person sleeps for 12 hours, they may still wake up feeling tired and mentally foggy. One of the biggest reasons for poor melatonin production is a lack of sunlight exposure especially in the morning. That’s why early morning sunlight is considered one of the best natural therapies for improving mood, balancing sleep cycles, and reducing depression.
*To Improve Serotonin (Daytime Mood and Energy Hormone* )
* #. Morning Sunlight* Exposure: Spend 20–30 minutes in natural sunlight, especially in the early morning.
* #. Regular Exercise* Aerobic activities like walking, running, or yoga boost serotonin production.
* #. Healthy Diet* Eat foods rich in tryptophan (serotonin precursor) like eggs, nuts, seeds, tofu, cheese, and turkey.
* #. Positive Social Interaction* Spending time with loved ones and engaging in meaningful conversations enhances serotonin.
* #. Mindfulness & Meditation* These reduce stress hormones and increase serotonin levels.
* #. Vitamin D* Maintain optimal levels through sunlight or supplements, as it helps synthesize serotonin.
*Eat well, Think well & Live well by Anupam Singh *a nutritionist and health coach*

29/07/2025

*FACT ANALYSIS* .....
Speak only to those who truly value your presence, because holding on to people who ignore you drains your worth. Life is not meant to be lived begging for love or attention,it is about seeking and giving respect. You don't need to constantly prove yourself in every bond, and blindly following someone isn’t love; it’s self-betrayal. If someone fails to understand your feelings despite your efforts, they were never really yours to begin with. There is more dignity in walking away than in begging for affection from someone who humiliates you. Learn to love yourself first because inner peace begins with self-respect. Those who can’t make time to speak with you have already chosen not to be a part of your life. When your questions are met with silence, learn to step back because your respect only belongs where it’s recognized. Not all relationships are worth saving, and constantly lowering yourself isn't a symbol of love but of imbalance. Some people enter our lives just to pass time, but we mistake their presence for permanence. Burning yourself for someone who feels nothing for your existence is the greatest injustice to your soul. Sometimes distance is necessary not to hurt anyone, but to reveal who genuinely valued you and who was merely pretending.Value yourself and your peace,never beg for love or respect. Not every relationship deserves your effort, and real connections don’t require constant proving. *Walk away from those who ignore you, and don’t lose yourself chasing someone who doesn’t care* . Self love brings more peace than any one sided relationship ever can. Let distance reveal who truly values you.
*Wishing your wisdom by Anupam Singh (A.S)*

18/07/2025

You deserve to enjoy life 🤍
~
You are not a machine. You’re a soul who needs music, connection, sunsets, laughter, and small pockets of joy. Prioritize them like your life depends on it-because it does. Life isn’t meant to be a cycle of stress and survival. Pause. Look up. Let the sunset remind you: you’re here to live, not just to hustle. Life is not a to-do list. It’s a gift. Walk slower. Hug longer. Laugh louder. Love deeper. The clock may be ticking, but your presence is timeless. We’ve been conditioned to believe that constant productivity equals worth, but humans weren’t designed for endless output. We need moments of wonder, connection, and rest-not as rewards for hard work, but as essential ingredients for a meaningful life.

Anupam Singh

15/07/2025

Here's a motivational poem:

Rise above the noise, let your spirit shine
Believe in yourself, let your dreams align
Every step you take, every fall you make
Is a chance to learn, to grow, to awake

Your strength is within, your heart beats strong
Don't let doubts creep in, keep moving along
You're capable of more than you think
Trust yourself, let your spirit blink

Keep pushing forward, don't give up the fight
Your dreams are waiting, shining with all their might
You got this, you're strong, you're brave no
Keep going, and you'll reach your wave.

Reg,
Anupam Singh

04/07/2025

*Lipid Profile*
A famous doctor explained lipid profile in a very good way and shared a beautiful story explaining it in a unique way.

Imagine that our body is a small town. The biggest troublemaker in this town is - *Cholesterol*

He also has some companions. His main partner in crime is - *Triglyceride*

Their job is to roam in the streets, create chaos and block the roads.

The *heart* is the city center of this town. All the roads lead to the heart.

When these troublemakers start increasing, you can imagine what happens. They try to obstruct the work of the heart.

But our body-town also has a police force deployed -

*HDL*

That good policeman catches these troublemakers and puts them in jail *(liver)*.

Then the liver removes them from the body - through our drainage system.

But there is also a bad cop - *LDL* who is hungry for power.

LDL takes these miscreants out of jail and lets them back on the streets.

When the good cop *HDL* goes down, the whole town goes haywire.

Who would want to live in such a town?

Do you want to reduce these miscreants and increase the number of good policemen?

Start *Walking*!

With every step *HDL* will increase, and miscreants like *Cholesterol, Triglyceride* and *LDL* will decrease.

Your body (town) will come alive again.

Your heart – the city center – will be protected from the blockage *(heart block)* of miscreants.

And when the heart is healthy, you will also be healthy.

So whenever you get a chance – start walking!

*Stay healthy...* and *Wishing you good health*
*This article tells you the best way to increase HDL (good cholesterol) and reduce LDL (bad cholesterol) i.e. walking.*
Every step increases HDL. So – *Come on, move on and keep moving.*

*Happy Senior Citizens Week*

Reduce these things:-

1. Salt

2. Sugar

3. Bleached refined flour

4. Dairy products

5. Processed foods

*Eat these things everyday:-*

1. Vegetables

2. Pulses

3. Beans

4. Nuts

5. Eggs

6. Cold pressed oils

*Three things to try to forget:*

1. Your age

2. Your past

3. Your grievances

*Four important things to adopt:*

1. Your family

2. Your friends

3. Positive thinking

4. Clean and welcoming home

*Three basic things to adopt:*

1. Always smile

2. Do regular physical activity at your own pace

3. Check and control your weight

*Six essential lifestyle habits you should adopt:*
1. Don’t wait till you are thirsty to drink water. 2. Don't wait till you are tired to rest.

3. Don't wait till you are sick to get medical tests done.

4. Don't wait for miracles, trust God.

5. Never lose faith in yourself.

6. Stay positive and always hope for a better tomorrow.

If you have friends in this age group *(47-80 years)* please send this to them.

*Happy Senior Citizens Week!* Send this to all the nice senior citizens you know.

God bless you a lot.

Regards,
Anupam

06/06/2025

*Analysis* ......
There was once a restaurant known for its famous breakfast, and every morning, a large crowd would gather as people came from far and wide to enjoy it. Among the crowd, one man would come daily, eat breakfast, and quietly leave without paying. After observing this for two or three days, another man informed the restaurant owner. The owner replied, "You’re not the first person to tell me this,I already know about him. The first time I noticed him, I followed him and found out he begs near a nearby traffic signal. One day, I saw him standing outside the restaurant with folded hands, praying, ‘ *Oh God, please send a crowd to this restaurant today so I can quietly slip in* , eat, and leave without anyone noticing.’ Maybe it’s his sincere prayers that bring us such a large crowd every day." Hearing this, the man realized that success in life doesn’t always come from our hard work alone sometimes, it's the heartfelt prayers of others that lead us to places we never imagined.that success isn't always the result of our hard work alone sometimes, the silent prayers, blessings, and goodwill of others play a powerful and unseen role in our achievements. We often forget that behind our accomplishments may lie the hope or gratitude of someone we've never noticed, reminding us to stay humble, compassionate, and aware that life’s blessings can come from unexpected sources. .
*Wishing your wisdom by Anupam Singh (AS)*

05/06/2025

*Analysis*
*The Power of Forgiveness*. *FORGIVE AND YOU'LL BE FORGIVEN*
Forgiveness is one of the most powerful gifts we can give ourselves and others. Holding onto anger, resentment, or past hurt only weighs us down and keeps us trapped in pain. But when we choose to forgive, we release that heavy burden and open our hearts to healing and freedom. Forgiveness doesn’t mean forgetting or excusing what happened—it means deciding not to let the past control our present and future. It takes courage and strength to forgive, especially when wounds feel deep. Yet, forgiveness allows us to grow beyond pain, rebuild trust, and find peace within ourselves. It is not just a gift for others but a profound act of self-love. When we forgive, we transform bitterness into compassion, anger into understanding, and sorrow into hope. The power of forgiveness can change lives—not only ours but the world around us—because it creates space for love, connection, and new beginnings. Choose forgiveness, and watch how your heart and your world begin to heal...

By :Anupam

04/06/2025

If you do not feel sleepy even after sleeping, then understand that you are slowly poisoning your body...

It's not just fatigue, it's a warning that can be costly to ignore.

🤔 Do you feel the same way?
• Feel sleepy again after wakeup in morning.
• Body feels heavy despite 7-8 hours of sleep?
• Irritability, fatigue, moodiness, headache or heaviness throughout the day?
• There is no interest to do anywork and feeling angry for small matters.

So pay attention, it's not just lack of sleep, it's lack of “quality” of sleep.

Lack of sleep doesn't just mean less sleep,

But not getting good, deep, restorative sleep is just as dangerous.

🛌 If the sleep is not good then the body men kya hota hai?
1. Hormonal Disturbance:
Lack of sleep increases cortisol (stress hormone), which leads to weight gain, hair loss, fatigue and irritability.
2. Effect on heart:
Bad sleep is directly related to high blood pressure, heart attack and stroke.
3. Diabetes and Obesity:
If sleep is low then insulin resistance increases, causing sugar control to deteriorate and fat accumulates more quickly.
4. Brain fatigue:
The brain needs to be “reset” every night.
Without deep sleep, the mind remains tired, which impairs focus, memory and decision making.

Eye-opener Truth:

In India today every second person is sacrificing their sleep due to mobile screens or working late at night.

But remember: Mobile can be charged,
not the body.
Every time you put off your sleep, you reduce your life by a few months.

✅ Now the question arises – What should you do?

🕰️ 1. Make a fixed time of sleeping and waking up

Every day, even on holidays.

📱 2. Stay away from mobile and screens 1 hour before sleep

Blue light tricks the brain and does not allow the sleep hormone (Melatonin) to be produced.

🧘‍♂️ 3. Have a light meal at night and relax before sleeping

Take deep breaths, listen to soft music or pray.

🌙 4. Keep the room dark and calm

This environment is essential for deep sleep.

🍵 5. Do not consume caffeine and sugar at night

These steal your sleep

🧡 Remember:

Sleep is not laziness, but the most powerful treatment your body demands every day.
And if you don't give it on time, then the diseases will take its revenge by force.

"Health is not a goal, it's a lifestyle."

29/05/2025

*ANALYSIS* ....
*Trust is the foundation of every meaningful relationship* ,without it, even the deepest love, care, and understanding *lose their value* . When you constantly *doubt someone* , no matter how much they do for you or how genuine they are, your suspicion creates a wall that distorts your view of them. You stop seeing the real person and start seeing a *version shaped* by your fears, insecurities, and imagination. This illusion turns truth into mistrust and paints authenticity as deceit. *In that state, even the most sincere soul appears flawed in your eyes* , not because they are, but because you’ve allowed doubt to guide your vision. And when you let that mistrust control your actions, you risk treating someone precious with undeserved coldness or cruelty. Sadly, by the time you realize the person was genuine *pure gold* ,you might have already pushed them away. And in that moment of clarity, regret sets in, because you finally see that you didn’t lose someone flawed; you lost someone rare.
*Wishing your wisdom by Anupam Singh (AS)*

Active LIFE

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