Natural and Healthy Living: Key Notes & Top MCQs for UPSC Exams
If you prioritize health, the materials used in your living environment, clean air, water, and natural elements are all crucial. A natural, healthy living environment is a living environment that is chemical-free, organic, and designed for air quality, water purity, and a harmonious balance of plants. These practices will improve your physical, mental, and emotional well-being holistically. In this article, you will learn about building a house based on Ayurvedic principles, choosing green plants for clean air, water purification methods, organic cooking, nature conservation, and comprehensive biodiversity.
Summary Table for Natural and Healthy Living Environment
| Aspect | Details |
|---|---|
| Air Quality | Using plants like snake plant, peace lily, and areca palm can purify indoor air and increase oxygen levels for better respiratory health. |
| Natural Light | Ensuring access to sunlight in your home boosts vitamin D, enhances mood, and maintains natural sleep-wake cycles. |
| Healthy Diet | Including organic fruits, seasonal vegetables, whole grains, and nuts contributes to a balanced diet and reduces exposure to harmful chemicals. |
| Physical Activity | Regular walking, gardening, yoga, and sunlight exposure help maintain physical and mental well-being in natural surroundings. |
| Mindful Living | Practicing minimalism, reducing noise, limiting screen time, and spending time outdoors leads to a healthier and calmer lifestyle. |
What are the Uses of Organic Building Materials?
As the first step to a healthy living environment, the materials you choose to build a house are very important.
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Natural materials like organic waste, grass, and leaves prevent the use of chemicals in building a house and protect health by reducing toxic exposures.
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Using materials like banda, copra, and slow-setting sand for construction can reduce chemical contamination and support a toxin-free home environment.
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Using local organic building materials like drywall and cork can help reduce energy consumption and control heat, enhancing indoor comfort naturally.
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Using organic wall coverings and clay wall finishes for aerobic air circulation can help control humidity in the walls and prevent mold growth.
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Incorporating green wall colors and nature motifs into the home under the name of biophile can bring peace of mind and strengthen your connection to the environment.
What are the Indoor Plants for Cleaning the Air?
The air you breathe should always be clean. You can increase the air purification capacity by choosing indoor plants at home.
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Snake plants, aridums, bamboo plants, etc., absorb various types of pollutants and release pure oxygen, improving overall air quality.
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Plants like PEACE LILY are effective in removing air pollutants like hormones and toluene through high washing, keeping indoor air fresh.
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Plants like spider plants and philodendron also reduce toxic gases like hydrogen peroxide and benzene, protecting your respiratory health.
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Keeping at least one green plant per 10 square meters of room will significantly improve air quality and create a refreshing atmosphere.
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Modern plant designs like special green cordings can also be used in interior decoration, as well as contribute to physical and mental peace.
What are the Water Purification Methods?
The water used in your home should be clean. Natural, healthy living should include proper methods for home water purification.
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Multi-stage purifiers like Gravity Ionics and RO+UV can be used to remove harmful minerals and microorganisms, ensuring safe drinking water.
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Organic water distillers are a method of conveniently boiling water and extracting pure water from steam without relying on chemicals.
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Storing and purifying rainwater through Virya Garden filters and using it can contribute to groundwater regeneration and reduce reliance on municipal supply.
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Biosand filters remove harmful substances from the soil and bacteria through a natural process, providing a low-cost purification option.
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Reduce the use of plastic water bottles, and instead use glass or stainless steel bottles that are changed every four days to avoid plastic pollution.
What are the Organic Cooking and Nutrition Habits?
Your home cooking and food choices are also part of your organic lifestyle.
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Using organic fruits, onions, and dried chilies can help control the presence of chemical pesticides and hormones in your meals.
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Turn your kitchen waste into organic compost and provide nutrients to your garden through home composting, closing the food loop sustainably.
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Low-calorie evening meals, such as stewed carrots, provide a comprehensive source of micronutrients and fiber for balanced nutrition.
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Using fresh organic fruits to make smoothies and juices adds vitamins and antioxidants, boosting your immune system effectively.
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In soups, grains like brown rice and refined grains boost the body’s immune system and add wholesome nourishment to your diet.
List of Plants for Indoor Pollution
| Plant Name (Common) | Role in Indoor Air Purification |
|---|---|
| Areca Palm | Removes formaldehyde and improves indoor humidity levels naturally through consistent transpiration. |
| Snake Plant | Absorbs carbon dioxide at night and removes toxins like benzene and xylene from enclosed spaces. |
| Peace Lily | Filters out volatile organic compounds (VOCs) such as acetone, benzene, and formaldehyde effectively. |
| Aloe Vera | Removes airborne chemicals from cleaning products and purifies indoor air while healing skin wounds. |
| Spider Plant | Efficiently eliminates carbon monoxide, formaldehyde, and other pollutants, safe for pets and homes. |
| Bamboo Palm | Acts as a natural humidifier while removing benzene, formaldehyde, and other airborne toxins effectively. |
| Rubber Plant | Highly effective in removing toxins from the air and requires low maintenance, ideal for offices and homes. |
| Boston Fern | Naturally humidifies air while removing pollutants such as formaldehyde, making it perfect for dry interiors. |
How to Conserve Biodiversity for a Natural and Healthy Living Environment?
In an organic living environment, you also have to be responsible for environmental protection.
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Reuse local resources, replant, and restore native species of trees and animal habitats for climate resilience and ecosystem health.
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Manage water resources and control erosion to protect water bodies, riverbanks, and fields, ensuring sustainable water cycles.
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Create long walking trails and cycling lanes, and help reduce vehicle use, promoting community well-being and lower carbon emissions.
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Protect organic building sites and sacred water bodies to avoid structures that damage wildlife and bird habitats, preserving natural sanctuaries.
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Avoid non-recyclable items and conserve comprehensive biodiversity by using reusable materials, supporting a circular economy in your community.
Top MCQs on Natural & Healthy Living for UPSC Exams
Practice the Top 25 MCQs on Natural & Healthy Living to strengthen understanding of holistic lifestyle practices, disease prevention, and public health relevance, enhancing exam readiness for UPSC prelims and other competitive examinations.
1. What is the core principle of eating "Whole Foods"?
a) Eating only raw food
b) Consuming foods in their natural, unprocessed state
c) Eating the whole fruit including seeds
d) Eating only white foods
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Answer: b) Consuming foods in their natural, unprocessed state
Whole foods (like fresh vegetables, nuts, and grains) retain their fiber and nutrients, unlike processed foods where these are stripped away.
2. "Shinrin-yoku" is a Japanese practice beneficial for mental health. What does it mean?
a) Drinking tea
b) Forest Bathing (spending time in nature)
c) Hot spring bath
d) Silent meditation
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Answer: b) Forest Bathing (spending time in nature)
It involves immersing oneself in a forest atmosphere, which lowers heart rate, blood pressure, and stress hormone (cortisol) levels.
3. Which "Blue Zone" principle contributes to longevity?
a) Eating until 100% full
b) "Hara Hachi Bu" (Stop eating when 80% full)
c) Sleeping 4 hours a day
d) Avoiding community
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Answer: b) "Hara Hachi Bu" (Stop eating when 80% full)
Practiced in Okinawa, Japan, this habit prevents overeating and reduces the metabolic stress on the body.
4. Why are "Probiotics" (fermented foods like Yogurt/Kimchi) important?
a) They taste sour
b) They introduce healthy bacteria to the gut microbiome
c) They kill all bacteria
d) They are high in sugar
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Answer: b) They introduce healthy bacteria to the gut microbiome
[Image of gut microbiome good bacteria]
A healthy gut microbiome is essential for digestion, immune function, and even mental health (the gut-brain axis).
5. "Circadian Rhythm" is best optimized by:
a) Drinking coffee at night
b) Exposure to natural sunlight in the morning
c) Sleeping with lights on
d) Eating late at night
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Answer: b) Exposure to natural sunlight in the morning
Morning light signals the brain to wake up and sets the internal clock for better sleep (melatonin release) at night.
6. Which household items are effective, non-toxic natural cleaning agents?
a) Bleach and Ammonia
b) White Vinegar and Baking Soda
c) Detergent and Acid
d) Gasoline and Oil
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Answer: b) White Vinegar and Baking Soda
Vinegar is acidic (kills bacteria/mold) and Baking Soda is abrasive/alkaline (removes grease), making a safe cleaning duo.
7. "Earthing" or "Grounding" involves:
a) Digging holes
b) Direct skin contact with the surface of the Earth (soil/grass/sand)
c) Planting trees
d) Eating clay
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Answer: b) Direct skin contact with the surface of the Earth (soil/grass/sand)
Proponents suggest it allows free electrons from the Earth to enter the body, potentially reducing inflammation and stress.
8. What is the primary concern with "BPA" (Bisphenol A) found in some plastics?
a) It makes plastic weak
b) It is an Endocrine Disruptor (mimics hormones)
c) It tastes bitter
d) It changes water color
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Answer: b) It is an Endocrine Disruptor (mimics hormones)
BPA can seep into food/water and interfere with hormones like estrogen, potentially linking to reproductive issues.
9. "Intermittent Fasting" (e.g., 16:8 method) focuses on:
a) What you eat
b) When you eat (Time-restricted eating)
c) Eating only plants
d) Drinking juices
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Answer: b) When you eat (Time-restricted eating)
It cycles between periods of eating and fasting, allowing the body time to repair cells and lower insulin levels.
10. Indoor plants like Snake Plant and Spider Plant are popular in healthy homes because they:
a) Attract bugs
b) Purify the air by removing toxins like formaldehyde
c) Use too much water
d) Make oxygen only at night
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Answer: b) Purify the air by removing toxins like formaldehyde
NASA studies showed that certain houseplants can filter out volatile organic compounds (VOCs) from indoor air.
11. Why is "Seasonal Eating" recommended in natural living?
a) It is cheaper only
b) Produce is fresher, nutrient-dense, and aligned with nature's cycles
c) It limits variety
d) It is a trend
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Answer: b) Produce is fresher, nutrient-dense, and aligned with nature's cycles
Food transported long distances loses nutrients. Seasonal food is harvested at peak ripeness and requires fewer preservatives.
12. "Blue Light" emitted from screens at night disrupts sleep by suppressing:
a) Dopamine
b) Melatonin (Sleep hormone)
c) Adrenaline
d) Insulin
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Answer: b) Melatonin (Sleep hormone)
The brain confuses blue light with daylight, staying alert instead of winding down for restorative sleep.
13. Which oil is often recommended for "Oil Pulling," an ancient oral hygiene practice?
a) Motor oil
b) Coconut Oil or Sesame Oil
c) Baby oil
d) Fish oil
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Answer: b) Coconut Oil or Sesame Oil
Swishing oil in the mouth for 10-20 minutes is believed to pull out bacteria and improve gum health.
14. "Organic" farming primarily avoids the use of:
a) Water
b) Synthetic pesticides, fertilizers, and GMOs
c) Tractors
d) Sunlight
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Answer: b) Synthetic pesticides, fertilizers, and GMOs
Organic food aims to reduce the consumer's toxic load and protect the environment from chemical runoff.
15. What is the easiest way to check if you are adequately hydrated?
a) Measuring weight
b) Checking urine color (Should be pale straw/clear)
c) Checking pulse
d) Dry hair
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Answer: b) Checking urine color (Should be pale straw/clear)
Dark yellow or amber urine is a clear sign of dehydration, signaling the need to drink more water immediately.
16. "Mindful Eating" involves:
a) Eating as fast as possible
b) Paying full attention to the food, taste, and hunger cues without distraction
c) Watching TV while eating
d) Counting every calorie
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Answer: b) Paying full attention to the food, taste, and hunger cues without distraction
This practice prevents overeating, improves digestion, and fosters a healthier relationship with food.
17. Which natural material is preferred over synthetic polyester for clothing to allow skin to breathe?
a) Nylon
b) Cotton, Linen, or Wool
c) Plastic
d) Acrylic
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Answer: b) Cotton, Linen, or Wool
Natural fibers are breathable, biodegradable, and less likely to cause skin irritation or release microplastics.
18. "Cortisol" is a hormone that should naturally be highest:
a) In the morning (to wake you up)
b) At night (to help you sleep)
c) Never
d) After eating
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Answer: a) In the morning (to wake you up)
High cortisol at night (due to stress) disrupts sleep. The natural rhythm is high in the morning and tapering off by evening.
19. "Turmeric" contains which active compound known for strong anti-inflammatory properties?
a) Caffeine
b) Curcumin
c) Allicin
d) Piperine
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Answer: b) Curcumin
Curcumin helps fight chronic inflammation. Consuming it with black pepper increases its absorption by 2000%.
20. "Deep Breathing" (Diaphragmatic breathing) activates which nerve to reduce stress?
a) Sciatic Nerve
b) Vagus Nerve
c) Optic Nerve
d) Ulnar Nerve
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Answer: b) Vagus Nerve
Stimulating the Vagus nerve triggers the parasympathetic nervous system ("Rest and Digest"), calming the body instantly.
21. "Refined Sugar" is often called "Empty Calories" because:
a) It has no taste
b) It provides energy but no essential nutrients (vitamins/minerals)
c) It is air
d) It makes you thin
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Answer: b) It provides energy but no essential nutrients (vitamins/minerals)
It spikes blood sugar and insulin without nourishing the body, often leading to energy crashes and cravings.
22. "Microplastics" are a health concern because they are found in:
a) Only landfills
b) Tap water, bottled water, seafood, and even salt
c) Space
d) Rocks
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Answer: b) Tap water, bottled water, seafood, and even salt
These tiny plastic particles are pervasive in the environment and are unknowingly ingested by humans daily.
23. "Aromatherapy" uses Essential Oils extracted from:
a) Chemicals
b) Plants (flowers, leaves, bark)
c) Animals
d) Stones
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Answer: b) Plants (flowers, leaves, bark)
Oils like Lavender (relaxation) or Peppermint (focus) are inhaled or applied topically to promote well-being.
24. Which type of exercise is "Anaerobic" (short burst, high intensity)?
a) Long walk
b) Sprinting or Heavy Weightlifting
c) Sleeping
d) Yoga
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Answer: b) Sprinting or Heavy Weightlifting
It builds muscle and power, utilizing energy stored in muscles without relying heavily on oxygen during the activity.
25. "Antioxidants" fight against:
a) White blood cells
b) Free Radicals (which cause cellular damage/aging)
c) Oxygen
d) Vitamins
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Answer: b) Free Radicals (which cause cellular damage/aging)
A diet rich in colorful vegetables and fruits provides antioxidants to protect cells from oxidative stress.
Conclusion
Creating a natural, healthy living environment is a great responsibility for your health, society, and environment. If you build a house with organic materials, purify the air through indoor plants, use clean water, accumulate nutrients through home composting, and eat organic food, your lifestyle will completely change. These changes will not only contribute to personal well-being but also to environmental conservation at the community level and comprehensive biodiversity conservation. By taking small steps, you can create a cleaner world for yourself, your family, and the next generation in the next 10–20 years. Follow these guidelines and prepare for a healthy, green, and prosperous future.
Online Courses, Reference Books, & Websites
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