Healthy Habits: key Note & Top 25 MCQS for UPSC Exams
Summary of Healthy Habits & Management
| Category | Meaningful Explanation |
|---|---|
| Dietary Precautions | Nutritious meals, portion control, and hydration. |
| Physical Exercise | Improves through regular walking, stretching, or strength training. |
| Mental Health | Requires emotional balance, positive thinking, and sufficient sleep. |
| Preventive Measures | Vaccines, hygiene habits, and routine screenings. |
| Lifestyle Habits | Quitting smoking, limiting alcohol, and daily movement. |
| Digital Detox | Screen time is to be reduced, and nature time is increased. |
| Sleep Routine | 7–8 hours of deep, regular, and restful sleep. |
| Hydration | Drinking enough clean water daily to support all functions. |
| Health Monitoring | Tracking vital signs and recognizing early warning signs. |
Why Is It Important to Stay Healthy?
Health management is the primary source of improving your quality of life. By doing this, you can avoid a variety of chronic illnesses.
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Health management helps provide your body with the right energy and balanced nutrients.
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You can achieve mental peace by reducing stress.
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With health management, you can find clarity, joy, and enthusiasm for life.
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This helps you live a balanced life in your family and society.
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Managing your health will help you, your family, and your colleagues enjoy a stress-free life.
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This will give you the ability to work more effectively professionally, with more productivity.
What Precautions Do You Need to Take While Eating Food?
The first step to maintaining perfect health is to adopt proper eating habits. Consume a balanced diet that includes all the nutrients the body needs.
Eat more fresh fruits and vegetables and less processed stuff.
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A diet rich in proteins, low in fats, and high in carbohydrates is good for health.
Moderate eating can aid with blood glucose regulation.
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Drinking plenty of water helps in the detoxification of the body.
It is essential to completely stop the use of intoxicant drugs to maintain health.
Smoking damages the respiratory system and leads to heart disease.
Alcohol consumption dehydrates the body and has a serious effect on the digestive system and liver.
How Does Exercise and Physical Movement Improve Your Life?
Exercising regularly is an essential part of maintaining health. It not only helps in reducing weight but also keeps the body active.
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At least 30 minutes of physical activity a day improves blood circulation in the body.
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Exercises like walking, yoga, and swimming keep hormone levels balanced.
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Exercise strengthens the respiratory system, which makes the body energetic.
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It helps in reducing depression and mental stress.
The process of performing Namaz (Salat) acts as a stretching exercise for the body and improves physical health. During prostration in prayer (Sajda), the nose reaches closest to the floor, where it receives the freshest and cleanest air in the room or house.
How to Manage Mental Health?
Both physical and mental wellness are equally vital. Many physical disorders have their roots in mental stress.
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Practices like meditation and Namaz (Salat) are effective in reducing mental stress.
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Adequate sleep and rest help your brain regenerate.
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Positive thoughts and courageous practices increase mental stability.
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Connecting with friends and family is essential for mental health.
Categories in Health Management
| Category | Examples & Explanation |
|---|---|
| Unhealthy Habits | Smoking, alcohol, drug abuse, and tobacco chewing harm long-term health. |
| Physical Inactivity | Lack of walking, jogging, or exercise can lead to chronic diseases. |
| Active Lifestyle | Walking, jogging, light workouts, yoga, or namaz (Salat) improve fitness and mood. |
| Unhealthy Foods | Junk food, white bread, white rice, refined sugar, fried snacks, and cool drinks increase risk. |
| Healthy Diet | Balanced meals, fresh vegetables, fruits, and clean water support immunity. |
| Hydration | Drinking enough water daily helps digestion, detox, and circulation. |
| Screen Time | Limit use of phones, TVs, and computers to reduce eye strain and stress. |
| Routine Checkups | Clinical tests, vital tracking, and early diagnosis help prevent serious illness. |
| Medications | Follow prescribed treatments regularly to manage and prevent conditions. |
How Can You Best Avoid Health Issues?
Health management is not just about treating diseases but also taking steps to prevent them.
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Getting regular health checkups can help detect diseases at an early stage.
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Vaccines and vitamin supplements can help prevent diseases.
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You can track your health regularly through gadgets like fitness trackers.
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Set smart goals in life and develop healthy habits.
Top 25 MCQS on Healthy Habits for UPSC ExamsFAQs
Practice the Top 25 MCQs on Healthy Habits to strengthen understanding of lifestyle practices, disease prevention, and public health importance, enhancing exam readiness for UPSC prelims and other competitive examinations.
1. What is the recommended amount of moderate-intensity aerobic activity for adults per week according to WHO?
a) 30 minutes
b) 75 minutes
c) 150 minutes
d) 10 hours
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Answer: c) 150 minutes
[Image of physical activity pyramid]
This equals about 30 minutes a day, 5 days a week. It reduces the risk of heart disease, diabetes, and stroke significantly.
2. "Circadian Rhythm" refers to the body's natural:
a) Heart beat speed
b) 24-hour internal clock regulating sleep-wake cycles
c) Digestion speed
d) Breathing rate
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Answer: b) 24-hour internal clock regulating sleep-wake cycles
Disrupting this rhythm (e.g., late-night screen time) affects hormone release, body temperature, and overall health.
3. Which nutrient is crucial for building and repairing body tissues?
a) Carbohydrates
b) Fats
c) Proteins
d) Water
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Answer: c) Proteins
Proteins are made of amino acids, the "building blocks" used to make muscles, tendons, organs, and skin.
4. Why is "Hydration" important for cognitive function?
a) It cleans the teeth
b) Dehydration can lead to poor concentration, fatigue, and headaches
c) It makes you smarter instantly
d) It stops hunger
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Answer: b) Dehydration can lead to poor concentration, fatigue, and headaches
Even mild dehydration (1-2% loss of body water) can impair brain function and mood.
5. The "20-20-20 Rule" is recommended to reduce:
a) Belly fat
b) Digital Eye Strain
c) Knee pain
d) Stress
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Answer: b) Digital Eye Strain
Every 20 minutes, look at something 20 feet away for at least 20 seconds to relax the eye muscles.
6. Which type of fat is considered "Good Fat" and is beneficial for heart health?
a) Trans Fats
b) Saturated Fats
c) Unsaturated Fats (Omega-3)
d) Cholesterol
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Answer: c) Unsaturated Fats (Omega-3)
Found in fish, nuts, and avocados, these fats help lower bad cholesterol and reduce inflammation.
7. "Mindfulness Meditation" is primarily practiced to improve:
a) Muscle strength
b) Mental clarity and stress management
c) Digestion
d) eyesight
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Answer: b) Mental clarity and stress management
It involves focusing on the present moment without judgment, proven to lower cortisol (stress hormone) levels.
8. Skipping breakfast is often linked to:
a) Faster weight loss
b) Increased risk of overeating later in the day and unstable blood sugar
c) Better memory
d) Higher energy
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Answer: b) Increased risk of overeating later in the day and unstable blood sugar
A balanced breakfast kickstarts metabolism and provides essential fuel for the brain after the overnight fast.
9. What is the minimum amount of sleep typically recommended for adults?
a) 4-5 hours
b) 7-9 hours
c) 10-12 hours
d) 3 hours
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Answer: b) 7-9 hours
Adequate sleep is vital for immune function, memory consolidation, and repairing cells.
10. "Portion Control" helps in:
a) Saving money only
b) Managing weight by avoiding excessive calorie intake
c) Eating faster
d) Skipping meals
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Answer: b) Managing weight by avoiding excessive calorie intake
Even healthy foods can lead to weight gain if eaten in huge quantities. Understanding serving sizes is key.
11. Why should you limit intake of "Added Sugars" (like in soda/candy)?
a) They taste bad
b) They provide empty calories and spike insulin
c) They contain too much fiber
d) They are expensive
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Answer: b) They provide empty calories and spike insulin
Excess added sugar is linked to obesity, type 2 diabetes, and heart disease.
12. "Social Connection" is considered a health habit because:
a) It helps you get more likes
b) Loneliness is as damaging to health as smoking 15 cigarettes a day
c) Friends buy you food
d) It wastes time
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Answer: b) Loneliness is as damaging to health as smoking 15 cigarettes a day
Strong relationships boost the immune system and mental health, increasing longevity.
13. "Strength Training" (lifting weights) helps prevent:
a) Baldness
b) Osteoporosis (Bone loss) and Sarcopenia (Muscle loss)
c) Tooth decay
d) Poor vision
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Answer: b) Osteoporosis (Bone loss) and Sarcopenia (Muscle loss)
Weight-bearing exercises stimulate bone density and maintain muscle mass, which naturally declines with age.
14. Why is "Sunscreen" important even on cloudy days?
a) To keep skin cool
b) UV rays can penetrate clouds and cause skin damage/aging
c) To repel bugs
d) It smells good
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Answer: b) UV rays can penetrate clouds and cause skin damage/aging
Daily use prevents premature wrinkles, sunspots, and significantly lowers the risk of skin cancer.
15. Washing hands with soap for at least 20 seconds is the best way to prevent:
a) Dry skin
b) Spread of infectious diseases like flu and diarrhea
c) Finger cramps
d) Nail growth
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Answer: b) Spread of infectious diseases like flu and diarrhea
[Image of hand washing steps]
Proper hand hygiene removes germs picked up from surfaces, preventing them from entering your body.
16. "Processed Foods" (chips, sausages) should be limited because they are high in:
a) Vitamins
b) Salt, unhealthy fats, and preservatives
c) Water
d) Freshness
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Answer: b) Salt, unhealthy fats, and preservatives
Ultra-processed foods are engineered to be hyper-palatable but offer low nutritional value and promote inflammation.
17. "Deep Breathing" exercises stimulate the Vagus nerve to:
a) Increase panic
b) Activate the "Rest and Digest" relaxation response
c) Stop the heart
d) Cause coughing
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Answer: b) Activate the "Rest and Digest" relaxation response
It shifts the body from "Fight or Flight" mode to a calm state, lowering heart rate and blood pressure.
18. Eating a "Rainbow" of fruits and vegetables ensures:
a) You spend more money
b) You get a wide variety of vitamins, minerals, and phytonutrients
c) Food looks pretty
d) You eat less
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Answer: b) You get a wide variety of vitamins, minerals, and phytonutrients
Different colors indicate different nutrients (e.g., Orange = Beta-carotene, Red = Lycopene).
19. Standing up or walking around every hour prevents the risks associated with:
a) Sedentary lifestyle (Sitting disease)
b) Running too fast
c) Falling down
d) Sleeping
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Answer: a) Sedentary lifestyle (Sitting disease)
Prolonged sitting slows metabolism and circulation. Regular movement breaks improve blood flow and focus.
20. "Gratitude Journaling" is a mental health habit that involves:
a) Complaining about life
b) Writing down things you are thankful for daily
c) Writing fiction
d) Making a shopping list
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Answer: b) Writing down things you are thankful for daily
It rewires the brain to focus on positives, which has been shown to reduce depression and improve sleep quality.
21. Avoiding "Blue Light" (screens) before bed helps improve:
a) Eye color
b) Melatonin production and sleep quality
c) WiFi signal
d) Hunger levels
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Answer: b) Melatonin production and sleep quality
Blue light mimics daylight, tricking the brain into staying alert and suppressing the sleep hormone melatonin.
22. "Meal Prepping" helps in maintaining a healthy diet by:
a) Making food taste stale
b) Reducing the temptation to order unhealthy takeout when busy
c) Wasting food
d) Eating only cold food
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Answer: b) Reducing the temptation to order unhealthy takeout when busy
Having healthy, ready-to-eat meals available prevents impulsive decisions driven by hunger and convenience.
23. Flossing teeth daily removes plaque from:
a) The tongue
b) Between the teeth where a brush cannot reach
c) The roof of the mouth
d) The lips
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Answer: b) Between the teeth where a brush cannot reach
Ignoring interdental cleaning allows bacteria to thrive, leading to gum disease and bad breath.
24. Why is reading physical books better than scrolling social media before sleep?
a) It is boring
b) It relaxes the mind without the overstimulation of notifications
c) Books are heavy
d) It teaches you words
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Answer: b) It relaxes the mind without the overstimulation of notifications
Social media is designed to be addictive (dopamine hits), keeping the brain active when it should be winding down.
25. A "Digital Detox" involves:
a) Cleaning your phone screen
b) Taking a break from electronic devices to reduce stress and reconnect with reality
c) Buying a new phone
d) Installing antivirus
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Answer: b) Taking a break from electronic devices to reduce stress and reconnect with reality
Constant connectivity can lead to burnout. Unplugging helps reset mental balance and improves focus.
Conclusion
Health maintenance is a guide to life. It affects the food you eat, the exercise you do, the way you live, and the way you think. Once you adopt this lifestyle, you will be able to keep many chronic diseases at bay. You cannot completely contribute to your family, job, and society until you are well. So, take care of your health management today. It is not just an option—it is a necessity for your future.
Online Courses, Reference Books, & Websites
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