20 steps to be fit and fine ..

*Important steps a person can take to maintain health and peace of mind*:

1. *Regular Exercise*: Engage in at least 30 minutes of physical activity daily, like walking, yoga, or swimming.

2. *Balanced Diet*: Eat a variety of fruits, vegetables, lean proteins, and whole grains. Avoid processed foods and excessive sugar.

3. *Adequate Sleep*: Aim for 7-8 hours of quality sleep each night to rejuvenate the body and mind.

4. *Mindful Breathing*: Practice deep breathing exercises or meditation to reduce stress and enhance mental clarity.

5. *Stay Hydrated*: Drink plenty of water throughout the day to keep your body functioning optimally.

6. *Limit Screen Time*: Reduce time spent on screens, especially before bedtime, to prevent eye strain and improve sleep quality.

7. *Positive Social Connections*: Spend time with family and friends who uplift and support you.

8. *Gratitude Practice*: Regularly reflect on things you're grateful for to foster a positive mindset.

9. *Regular Check-Ups*: Visit your healthcare provider for routine check-ups to monitor and maintain your health.

10. *Time in Nature*: Spend time outdoors, in natural surroundings, to boost mood and reduce stress.

11. *Learn and Grow*: Engage in lifelong learning by reading, taking up a new hobby, or learning a new skill.

12. *Set Boundaries*: Learn to say no and set boundaries to protect your time and energy.

13. *Limit Caffeine and Alcohol*: Reduce consumption of stimulants and alcohol, which can affect sleep and mood.

14. *Practice Forgiveness*: Let go of grudges and practice forgiveness to free yourself from negative emotions.

15. *Stay Organized*: Keep your living and working spaces organized to reduce stress and increase productivity.

16. *Mindful Eating*: Eat slowly and mindfully, paying attention to the taste, texture, and aroma of your food.

17. *Limit News Intake*: Stay informed but avoid excessive consumption of negative news that can increase anxiety.

18. *Regular Relaxation*: Take time to relax, whether through hobbies, reading, or simply taking a bath.

19. *Volunteer or Give Back*: Helping others can provide a sense of purpose and fulfillment.

20. *Practice Kindness*: Be kind to yourself and others. Acts of kindness can improve your mood and overall well-being.

John Nissi, you are in our loving memory ..

A shining star on the badminton court,

John Nissi, a name that will never depart,

With racquet in hand, he'd dance and play,

His passion for the game, lit up the way.

From Kerala's soil, he rose to fame,

A student at CET, with a heart that flamed,

Engineering books, and a badminton dream,

He chased both with zeal, his spirit would beam.

But fate had other plans, it seemed,

Cancer crept in, his body weakened,

The racquet slipped, from his grasp so fine,

And Kochi's son, lost his battle divine.

In memories, we hold him tight,

A bright young soul, who shone with light,

His love for badminton, will forever stay,

Inspiring others, come what may.

Farewell, dear John, your game may be done,

But in our hearts, your spirit will have won,

Rest now, dear friend, may your soul take flight,

In the courts of heaven, may you shine so bright.