100 Health Tips in Urdu | Totkay in Urdu for Health

Health Tips in Urdu | 100 Totkay in Urdu for Health

We often see that people get very busy in their life and pay no attention to their health. At the end of the day, they end up having a successful professional life but lose their health. The real success is Health + Wealth + Happiness. So if any of these is missing from your life then you are not living your life to the fullest. For this purpose Healthypak have brought to you top 100 health tips in Urdu on a single page that can really help to change your lifestyle and improve health.

Whether you are going through depression, obesity, blood pressure, heart diseases, Diabetes or more health conditions, these health tips in Urdu will rescue you to a healthier side.

Health Tips in Urdu | 100 Totkay in Urdu for Health


The foods has a great impact on your health. So it’s very important to maintain a healthier diet to improve your health. Some of the important tips that help improve your diet are:

  1. Drink plenty of water

You have heard it before in many of our articles, but we will say it again. Drinking plenty of water is very important, it will keep your body hydrated. You can add some lemon, cucumber, grapefruit or orange to bring flavor to water.

  1. Cut Down on Sugary Drinks

Reduce the intake of sugary drinks, sports drinks and juices that are full of sugar and opt for milk, water, and healthier options instead.

  1. Eat Fish

Make sure that you are getting enough Omega-3 fats. Take foods such as fish, nuts and legumes to get Omega-3 fats.

  1. Eat Vegetables

Don’ forget to eat vegetables on regular bases. Eat vegetables at least 3 to 4 times a week to stay healthy and fit.

  1. Eat Bananas

People who take potassium rich foods such as bananas, orange and cantaloupe may be less prone to high blood pressure.

  1. Eat Whole Grain

The whole grains provide healthier carbohydrates than the processed foods. So add them in your daily diet.

  1. Avoid Processed Foods

Processed foods means which are made after some processing and adding artificial ingredients. Do avoid those foods and eat foods which are close to their natural state.

  1. Use Smaller Plate

Use salad plates which are smaller than the dinner plates, it will help to shrink your portions.

  1. Drink Tea

Most teas are full of antioxidants and polyphenols that not just make you healthier, but also clean your teeth.

  1. Steam your Vegetables

Steam your vegetables instead of microwaving or boiling them, it will protect their antioxidant properties.

  1. Avoid Eating Junk Foods

It’s simple and obvious, but effective. Avoid eating junk foods such as pizza, burger or anything that comes in a box.

  1. Eat Lean Protein

Get your protein dose from chicken, dairy products and beans.

  1. Avoid Eating in front of TV

It is very important to pay attention to what you are eating. So avoid sitting in front of TV, laptop, computer or any other distractions at mealtime. Don’t forget to keep your cell phone aside during the mealtime.

  1. Eat Eggs

Eggs are full of vitamins and high in protein, so add them in your daily diet.

  1. Don’t Eat Too Much Salt

The recommend daily salt intake is 5-6g. So avoid taking too much salt.

[Read | Diet plan to to lose weight in 7 days]

Health Tips in Urdu for Fitness | Totkay in Urdu for Fitness

Physical fitness is a major part of your overall health, so implement these methods in your life to stay fit and healthier.

  1. Just Do It

It does not matter what you do to stay active, all that matters is, “you are doing” so get started right away.

  1. Walk

Go for a 30 to 40 minutes daily. It will keep your blood circulation normal and will prevent you from many diseases such as obesity, blood pressure, heart problems and other health problems. If you can’t go out then use a treadmill.

  1. Do Whole Body Exercises

Focus on those exercises that will work out multiple parts of the body at the same time, such as squats, crunches, burpees etc.

  1. Do House Chores

Do your house chores by seeing them as a way to get exercise. How about doing squats while you are washing your car and lunges while vacuuming? You can make your house chores interesting this way.

  1. Team Up

Team up with one of your friend who can be your workout partner. It will keep both of you motivated and create a healthy competition.

  1. Use Safe Techniques

If you are beginner and never done exercise before then it is very important to take some instructions from someone who is experienced. You can also go to YouTube and there you will find hundreds of workout videos.

  1. Have Fun

Never do anything with a negative or boring mindset. Find something that’s both active and fun at the same time, like zoomba, aerobics and dancing.

  1. Stretching

Stretching your body can help unlock the tightened muscles that affect your posture.

  1. Stand Up Straight

Abdominal muscles pulled in, shoulders back, pelvis titled forward. Move and walk with better posture and this habit will stick.

  1. Be Persistent

It’s easy to start an activity but hard to stick to it. If you are eyeing on some long-term fitness goals then never give up even when you feel like quitting.

[Read | Yoga for beginners]

Beauty Tips in Urdu | Totkay in Urdu for Beauty

  1. Don’t Over-wash Your Skin

Our skin is the most sensitive part of our body. So avoid going overboard by washing your body and skin too often. It can over dry your skin.

  1. Trim Your Hair

Cut down on uneven hair and split ends with a regular trimming.

  1. Protect Yourself for Ultraviolet Rays

Ultraviolet rays can damage your skin cells and cause skin cancer, so it’s very important to protect yourself from them. While going out in sun, don’t forget to wear hats, sunglasses and use sunblock.

  1. Consider a Detoxification

Consider detoxification diets to clean out your body from the inside out.

  1. Avoid Drink and Smoke

We all know that drinking Alcohol is Haraam in Islam but it’s also medically proven that drinking and smoking bring harmful diseases and can accelerate the aging process.

  1. Use Natural Beauty Products

Steer clear of harmful carcinogens and preservatives by using natural products.

  1. Don’t Overdo Hair Treatments

Dying, chemical straightening and blow dryers can all damage your hair.

  1. Use Well Known Beauty Products

There are many brands in the market selling beauty products but it is very important to use only well-known and authentic beauty and whitening products.

34. Do Not Shampoo Your Hair Too Much

Avoid shampoo your hair daily, just do it twice a week.

  1. Remove Makeup Before Going for Bed

Never go to bed with your makeup on. It will absorb in skin pores and then you will have to suffer from acne and other skin problems.

  1. Consult a Dermatologist

If you feel something abnormal about your skin then don’t apply any tips on your own and consult a Dermatologist without delay.

Health Tips in Urdu for illness

If you got ill then follow these small steps:

  1. Take a Multi-Vitamin

Your body needs vitamins, so take vitamins to protect yourself from different health deficiencies.

  1. Wash Your Hands

Germs can transfer from your hands, so keep your hands clean by washing them with soap frequently.

  1. Eat Fibers

Clean your digestive tract with consuming lots of fiber to avoid digestive illness.

  1. Keep Your Pets Out Of Your Bed

Avoid letting your pets sleep in your bed with you especially if you are allergic to pet dander.

  1. Use Hand Sanitizer

Keep some hand sanitizer with you when you can’t wash your hands.

[Read | Swine Flu in Urdu]

Health Tips in Urdu for Sleep and Relaxation

Follow these tips to improve your sleep and overall health.

  1. Create a Sleep Ritual

Drink a warm glass of milk or read a book every night before going for bed to improve the quality of your sleep.

  1. Don’t Eat Heavily Before Bed

Take a light dinner and avoid eating too much before bed.

  1. Turn Your Lights Off

Always turn off the lights, TV, music and other distractions to improve the quality of your sleep.

  1. Sleep Timing

Go to bed early enough to make your sleep better. At least take 7-8 hours of sleep a day.

  1. Take a Nap

Refresh yourself with a quick afternoon nap.

  1. Get a Massage

There are certain trigger points, spots of tension in musculoskeletal tissue that can cause back pain. Ask a massage therapist to focus on these points during a massage.

  1. Use Lavender Oil

Soak in a hot bath spiked with a few drop of lavender oil will ease the stress.

[Read | Beauty tips for hands]

Mental Health | Totkay in Urdu for Mental Health

Mental health is as important as physical health. Be happier, confident and satisfied by following these tips for mental health.

  1. Read

Reading is the brain exercising. So exercise your brain with a good book or articles.

  1. Write

Make your writing habit, it’s a way to release your thoughts, stimulate mind and improve your memory.

  1. Allow Yourself to Relax

Find a fun hobby that you can enjoy and let g of your tension.

  1. Read Something New

If you usually read about technology, pick up a history novel instead to give yourself a variety of reading.

  1. Praise Yourself

This is what mostly people don’t do. When you have done a good job or achieve ay goal then don’t hesitate to pat yourself on the back.

  1. Laugh Often

Try to keep yourself happier, don’t find the opportunities to laugh, create them.

  1. Express Your Feeling

Let your feeling out, whether it’s by singing, crying or writing.

  1. Play Brain Games

Play brain games such as puzzles or graphic illusions to improve your mental clarity.

  1. Listen To Music

Use music as therapy to improve your memory, reduce stress or even stimulate the immune system.

  1. Mediate

Keep your brain relax and give a workout at the same time with meditation.

  1. Learn New Things

One should never quit learning new things. Get your brain at work by learning new skills.

  1. Practice Good Self Esteem

Cut down on criticism, give yourself credit and be confident for a healthier outlook.

  1. Memorize Things

Practice memorization like remembering old good memories, shopping lists and other tasks.

  1. Offer Prayer

The most important health tip to keep you healthy is, offer regular prayers, it will improve your physical and also mental health.

[Read | Dr Essa Tips in Urdu]

Health Tips in Urdu for Work | Totkay in Urdu for Office and Work

You spend half of your day at work, so make sure you are in a healthy environment by following these tips at work.

  1. Eat In front of A Person

Eating in front of a person will cut down on mindless eating makes your more accountable for every bite.

  1. Use Comfy Shoes

Wear comfy shoes so you can feel comfortable while sitting for hours.

  1. Set Up Reminders

Set up reminders on your phone or computer to encourage yourself to get up, stretch and walk around.

  1. Spend Some Time Outside

Get out of your office and see then, even for just a minute.

  1. Keep Your Desk Clean

Ban bacteria from your desk by cleaning down surfaces like your telephone and keyboard on regular basis.

  1. Eat Healthy Snacks

Avoid office cookie jar and keep some healthy snacks with yourself like nuts, dried fruits and bars instead.

  1. Interact with Co-Workers

Interaction with your co-workers is always good whether you chat with them regarding work or any other thing.

  1. Pack Your Lunch

Pack a healthy lunch ahead of time and avoid fast foods.

[Read | Depression treatment in Urdu]

Totkay in Urdu for Staying at Home

Follow these health tips at your home to make your home environment healthier.

  1. Follow 80/20 Rule

Follow the 80/20 rule, which is eating clean 80% of the time and indulging a little 20% of the time.

  1. Find Ways To Control Cravings

When depression, stress, or boredom causes cravings, find a nonfood healthy way to satisfy them, such as calling a friend, reading a book, going for a walk, doing yoga or taking a bath.

[Read | Quick weight loss tips]

Away from Home | Totkay in Urdu for Away

Follow these tips while traveling to keep yourself healthier and safe.

  1. Drink Bottled Water

Often, the local water contain parasites and bacteria at residents are immune to, but can make you sick, so always drink bottled water.

  1. Get Vaccinated

When traveling abroad you will need to take vaccinations to keep yourself healthy.

  1. Spray For Insects

If you go out for camping or outdoor tours then spray your surroundings to protect yourself from insects and mosquitoes.

  1. Keep Extra Medication With Yourself

If you are on regular medication ten bring some extra doses along with you, just in case if you extend your stay or unexpected delay.

  1. Pack a First Aid

Keep a first aid kit with yourself to deal with minor problems like motion sickness, diarrhea and bug bites.

[Read | Body odor home remedies]

Relationships Tips in Urdu

Foster healthy relationships that support your mental health and happiness by following these tips.

  1. Spend Time With Healthy People

We tend to pick up habits from the people around us, so spend more time with friends that have healthy and positive habits.

  1. Don’t Hesitate to Ask for Help

When you need a shoulder to lean on and need support, say so. If you don’t any such person in your life then seek out professional help.

  1. Embrace

Get a hug from someone you care about every day.

  1. Share Your Memories

Share your stories and moments with your friends to solidify your memories.

  1. Practice Act of Kindness

Feel better about yourself and also make someone else feel good by doing something good for them.

[Read | Dr Khurram homemade Ubtan]

Breakfast Tips in Urdu

Breakfast is the first and very important meal of the day, follow these tips to make your day energized.

  1. Breakfast Calories

Aim for a 300 to 400 calorie meal.

  1. Drink Smoothies

Make a smoothie with fiber-rich greens, berries and avocados to satiate hunger for hours.

  1. Take Proteins

Consume at least 10-to 15 grams of protein such as eggs which are proven to control hunger.

  1. Bake a Healthy Breakfast ahead of time

To avoid grabbing sugary scone on the run, make sure to bake a healthy breakfast ahead of time.

  1. Do not Delay Your Breakfast

You already know that never to skip breakfast, but it’s also very important to eat your breakfast within an hour of waking, it will help boost your metabolism.

[Read | Diet plan by Dr Khurram]

Lunch Tips in Urdu

Lunch is the second meal of day, follow these tips to make your lunch healthier.

  1. Lunch Calories

Keep your lunch calories between 400 and 600.

  1. Add Cooked Whole Grains

Add cooked whole grains to a salad, it will increase the protein and fiber and make the lunch feel more satisfying.

  1. Sandwich

Are you a sandwich lover but don’t want to gain weight? Use spinach instead of a wrap, skip the cheese slice and load up on veggies.

  1. Take Healthy Drinks

Take green tea, calorie-free water and seltzer with your meal instead of juice, sweetened iced tea or soda.

  1. Use Peanut or Almond Butter

Instead of butter or cream cheese on bread, spread peanut or almond butter. The healthy fats decrease belly fat ad satiate hunger.

[Read | 10 Weight loss foods]

Dinner Tips in Urdu

The dinner should be light to avoid bloating, follow these tips to make your dinner healthier and fun.

  1. Dinner Calories

Keep your dinner between 400 and 600 calories.

  1. Use smaller Plates

Use salad sized plates instead of dinner sized plates.

  1. Food Risks

Butter is high in calories and salt causes bloating, so flavor pasta, meat, stews and soups with fresh garlic, herbs and onions instead.

  1. Salad Dressing

Instead f pouring, spray on salad dressing.

  1. Freeze puréed veggies

Freeze puréed veggies to add extra fiber to soups and sauce.

  1. Drink Water During the Meal

When you are halfway through your meal, drink some water and decide if you are still hungry for the rest of you are just eating it because your plate is not empty yet.

  1. Avoid Eating Heavily in Dinner

One should eat light because eating too much tends to cause bloating. Take light foods such as rice, soups, vegetables etc in dinner.

  1. Go for a Walk after Dinner

Once you are done with your dinner, go for a light walk, it will help improve your digestive system and prevent fats getting stored in your body.

[Read | 10 foods to gain weight naturally]

So these were the top 100 health tips in Urdu that can change your way of living within a few weeks. All you have to do is bring this changes to your lifestyle and then watch out for some amazing improvements in your life.

If you like this information then don’t forget to share it with your friends, also share your feedback in the comments.





Usman Ghani

Usman Ghani is the CEO and Founder of Healthypak.com. Being a Computer Graduate he loves to spend most of his time with his Websites Audience and Social Media Followers. He started his online career way back in 2008 and now he owns many leading Websites and Facebook Communities. He is specialized in Blogging, Web Developing, Entrepreneurship, Online Marketing and of course Content Writing. If you want to know more about him then you can follow him on Facebook.


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