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15 Daily Rituals To Practice For Extremely Good Health (2022)

Welcome to Fitness Deciphers…!!!

This is the comprehensive list of daily rituals to practice for extremely good health.

Here, we will discuss some of the best daily rituals that you should practice every day to be fit and healthy forever.

These rituals have helped thousands of people to live completely healthy life.

Before we start listing down these rituals, we will discuss some information that you should know.

I will be honest with you that these habits are not unknown to mankind.

These rituals were always there but due to our hard & fast life, we had forgotten them.

So I just want to unhide them in front of you.

If you will follow all of these or some of these rituals, there is a very high chance that you bring a new change inside your body.

1. What Are These Rituals All About?

Basically, these rituals are about your everyday activity.

These rituals include the following.

  • Morning rituals
  • Before meal rituals
  • After meal rituals
  • Before exercise rituals
  • Before sleeping rituals

and many more.

So basically, you don’t have to bring many changes to your normal life routine to practice these rituals.

Some of these rituals are compulsory for you to follow and the rest of them you can practice depending upon your needs, comfort, and lifestyle.

2. How to Use These Rituals to be Healthy & Fit?

Well, the main thing about these rituals is that they won’t require much time that you have to spare from your hectic schedule.

These will be a few activities that you have to include in your daily activities to see the magic.

These rituals will help you modify your daily activities and live a healthy and fit life.

3. Daily Rituals to Practice for Extremely Good Health

Let’s start.

1) Wash Your Hands As Soon You Wake Up

Sounds weird…!!!

But it is one of the important rituals that you have to practice compulsory.

Yes…it is compulsory.

It is because you literally don’t know where your hands get touched throughout the night. (You also touch those parts of the body which are truly unhygienic)

And using your hands for any work without washing them properly with soap will be harmful to your and other people’s health.

In short, when you wake up, your hands are full of unhygienic bacteria. So you have to clean them first. (even before touching your face)

Your hands are the parts that you will use to clean other parts. So, they must be cleaned first.

Some belly listener people start eating as soon they wake up without caring about their hands’ hygiene and that is wrong.

Wash Your Hands As Soon You Wake Up

2) Splash Your Face with Cold Water in the morning

After you wash your hands, you should splash cold water on your face. Don’t use any soap, face wash, or anything.

Just wash your face with cold water and then rub the face with a natural fiber cloth.

Why is it important?

There are thousands of small pores on the skin of the face from which dirt and germs can enter into the skin. The cold water when applied to your face closes the pores for the day.

Many people do this while bathing but it will be more beneficial if done in the morning when you just start your day.

Splash Cold Water on Your Face After You Wash Your Hand

3) Drink 2-3 Glasses of Water Early in the Morning

Doctors always advise drinking 8 glasses of water in a day. But if you drink 2-3 glasses of water early in the morning, it will be very beneficial to you.

It will improve your bowel movements and help you empty your stomach. It will also detox your body and flush out the toxins from the body.

If you want more advantages of drinking water then you should drink water kept in the copper vessel overnight.

What you have to do is,

  • Store 2-3 glasses of water in the copper jug.
  • Heat the jug (to make the water lukewarm) in the early morning.
  • Drink that lukewarm water on an empty stomach.

Copper-charged water has the potential to increase your immunity. It also provides you the copper which is one of the most essential minerals that your body needs.

Drink 2-3 Glasses of Water On Empty Stomach

4) Oil Your Body before bathing

Many people don’t like to apply oil to their bodies but believe me it is one of the best rituals to practice.


  • Some dirt particles present in the skin can only be diluted in the oil and not in water. So if you want to have clean skin then you should apply oil before having a bath.
  • Water is drying in nature so oiling the body can counter the water.
  • The oil contains the components that are needed to repair skin tissues.
  • According to Ayurveda, massaging your body with oil also balances the Vata dosha which is the main culprit behind joint pain.
Check your BMI here

(Click this image to check your BMI)

5) Boil Milk in The Iron vessel

This is a very famous ritual generally practiced in India.

In India, people generally use cast iron kadhai to boil or heat the milk.

Is there any benefit of doing this?

Of course, this ritual fills the milk with iron. In short, it is natural and one of the best ways to fortify milk with iron.

Iron deficiency is one of the major issues worldwide. It is responsible for low hemoglobin, anemia, and many other diseases.

(Related: Foods That are Super Rich in Iron)

So to increase the low iron level and maintain the optimal iron levels, it is good to boil milk in the iron vessel and drink that milk.

Boil Milk in The Iron Vessel to Naturally Fortify Milk With Iron

6) Consume 1 tablespoon of Ghee (clarified butter) Before Lunch and Dinner

To practice this healthy habit, you just have to consume 1 tablespoon of ghee just 1-2 minutes before lunch and dinner i.e, twice a day.

This practice has three main benefits.

  • It lubricates the digestive path and prevents or cures constipation.
  • It brings a glow to the skin.
  • It maintains the health of joints of the body.

If you want all these three benefits then you should start consuming ghee from the very next day.

(Related: The Most Effective Home Remedies to cure constipation)

Here, I am not telling you to avoid any foods or recommending you to eat specific foods.

But if you have problems with your digestion or prevent any digestion-related problems in the future then you should eat ghee before lunch and dinner.

Make sure that the ghee is made up of A2 cow milk.

Consume 1 tablespoon of Ghee Before Lunch & Dinner


7) Eat a Small Piece of Jaggery After Lunch and Dinner

It is another healthy habit from India that has inspired me a lot. In India, there is a ritual to start eating your meal with spicy food and end it with some sweet food.

Though there are many sweets available worldwide, jaggery is highly beneficial.

If jaggery is eaten after meals, it lowers the sugar cravings. There are many people who suffer from sugar cravings. Jaggery can help them.

Jaggery is also loaded with iron.

So it maintains the optimal iron levels in the body.

The digestive saliva that is produced after eating a small piece of jaggery also helps to improve digestion.

8) Never Suppress or Ignore The Natural Urges

Medical science strictly prohibits ignoring or suppressing natural urges. Because it is extremely harmful to the overall health of the body.

These natural urges are,

  • Urination
  • Bowel movements
  • Fart
  • Yawning
  • Sexual Release
  • Vomiting
  • Sneezing
  • Burping
  • Hunger
  • Thirst
  • Tears
  • Sleep

Natural urges are important indications that our bodies give. We have to satisfy it as soon as possible. But due to shame or any other reason we generally ignore them.

Which may cause adverse effects to the body.

9) Expose Your Body to Sunlight at least for 15 Minutes

Sunbath is very famous in the USA and other western countries. It is just a way to expose your body to sunlight.

When sunlight is incident on the skin, your body produces vitamin D3. And we very well know the benefits of vitamin D3.

Vitamin D is necessary for our body to absorb calcium. Without a sufficient amount of vitamin D, our body can’t absorb calcium and our bones start losing their strength.

It is also proven that taking the sunlight for at least 15 minutes also increases the immunity of the body.

Expose Your Body to Sunlight For 15 Minutes

10) Add Lemon Juice to The Salad

You have heard many times that you should include a salad in your regular diet.

Carrot, beetroot, cucumber, radish, tomatoes, onions, etc are generally included in the salad.

But do you know…if you squeeze a half of lemon on your salad, it will be very beneficial!


The lemon juice doesn’t only enhance the taste of the salad but also helps your body absorb more iron from the salad.

It has been proven in many studies that vitamin C present in the lemon helps your body absorb more iron, especially from salads.

You can also add coriander leaves, black pepper, and rock salt to make the salad more nutritious.

11) Eat a Slice of Ginger Adding Rock Salt to it if you are having a meal late at night

It happens many times when it gets late to have a meal and we have to eat it late at night.

But your digestion power is not that much active at late night and eating at late night may cause constipation, indigestion, gas problems, etc.

So to enhance the digestive power at night, you should eat a piece of ginger adding a pinch of rock salt to it.

The combination of these two foods will enhance digestion and you won’t suffer from constipation, indigestion, etc due to undigested food.

You can also add black pepper to any foods that you have to late at night. Black pepper also has the potential to increase the digestive fire to improve digestion.

sliced ginger with added a pinch of rock salt

12) Eat Seasonal Fruits

Fruits are godsend foods for humans. They are full of nutrients.

Seasonal fruits are much better because they fulfill our needs according to that season. For example, the fruits that we get in the summer are generally watery.

Also, you should emphasize those fruits which are available within a 100 km radius of your native place.

Most people talk about foreign fruits, exotic fruits but the fruits and vegetables that are grown in your native area are much healthy for you.

You should eat fruits 45 minutes before or 45 minutes after the meal. Also, avoid consuming fruits after sunset.

13) Massage Your Body with Oil Before Exercising

Above we talked about oiling your body before bathing. Here, we are talking about massaging your body with oil before doing exercises.

Many modern gym-goers will not like this idea but believe me, it will help you a lot in being healthy.


When you exercise, you sweat. And with sweat, the dirt also comes from the skin and gets removed with it.

But there are many kinds of waste present in the skin which can’t be diluted in sweat and only get diluted in oil.

So if you apply oil before exercising, you will get rid of that dirt because it will be diluted in oil.

The other benefit of massaging oil before exercise is that massage increases blood circulation and can be very good for warm-ups before exercise.

The best way to exercise is ” Massage your body with oil, and exercises in the sunlight and after exercise go for a bath”.

massaging body before exercising is very beneficial for health

14) Include Yogurt in Your Lunch

You should not include yogurt in dinner. But you must include it in your lunch.

Yogurt is full of probiotic bacteria which improves our digestion and eventually, our gut health.

As most of the diseases in the world start from the stomach, it is very important to maintain gut health.

Yogurt is also a very rich source of calcium.

In India, many people add a very small size (size of wheat grain) of chuna (calcium carbonate) to yogurt which boosts the calcium amount present in the yogurt.

To sweeten the yogurt, you can add natural honey.

If you add cumin powder to your yogurt, it will help you in weight loss.

Here, one thing to remember is that if you are already suffering from poor digestion, then don’t eat yogurt but drink buttermilk.

15) Drink Warm Milk Before Going to Bed

Milk is very beneficial for health but do you know the best time to consume milk is 15-20 minutes before going to bed!

Milk is considered a complete food and if the milk is A2 cow milk then it will be more beneficial for health.

To make the milk healthier, add a pinch of turmeric, a pinch of black pepper powder, and 1 tablespoon of ghee to one glass of milk.

Turmeric is known to prevent cancer due to the presence of curcumin. Turmeric also contains zinc, iron, potassium, beta-keratin, calcium, vitamin C, etc.

When ghee is added to milk, it becomes laxative. Many people who consume the milk of magnesia as a laxative, must try milk added with ghee.

Black pepper is added to milk so that our body can digest it well because milk is quite heavy to digest.

In the summer days, you should avoid adding turmeric to milk and replace the turmeric with Shatavari powder or gulkand ( a sweet preserve of rose petals).

milk added with turmeric


1) Should Diabetic people consume jaggery after meals?

It depends on their condition. It is better to consult your doctor regarding this question.

2) I am lactose intolerant…should I drink milk or eat yogurt?


3) Why didn’t you include “wake up early in the morning” as a daily habit for better health?

In this article, I am just talking about small habits that you can acquire without changing much in your regular lifestyle.

4) Which oil should I apply to massage my body?

According to Ayurveda, sesame oil is best for massaging the body.

But if you are from a hot weather area, you should go for coconut oil. If you are from a cold-weather area, you can go for mustard oil.

5) Is cooking in clay vessels good for health?

Yes, of course. Cooking in a clay vessel, drinking water from a clay pot, eating in a copper vessel all are health-promoting habits.


Here, we have discussed the daily rituals that will help us to be healthy and fit.

Here, we have only discussed 15 rituals. But there are many rituals that you can practice in your daily life.

If you want a list of more such habits, let me know in the comment box, I will make part-2 of this article.

If you like this article, share it with your health freak friends.

Thanks for reading…!!!

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