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Each of us wants to be slim, healthy and lead an active lifestyle. Right? What are we doing for this?
Well, we all know that a healthy person does not smoke, maintains his weight at a normal level, exercises and eats healthy foods. It sounds very simple, but those who have tried to change their habits for the sake of a healthy lifestyle know how difficult it really is. Some people try to radically change their lives in one day, but when they encounter difficulties, a lack of motivation comes to light.
The secret to a healthy lifestyle: small, almost imperceptible changes: a glass of water in the morning, more physical activity, an optimistic outlook on life - these are the secrets you need. Small steps lead to big results!
Prepare a balanced breakfast
There is a proverb: “Eat breakfast yourself, share lunch with a friend, and give dinner to your enemy.” A proper breakfast is the basis of our health and well-being throughout the day.
Your plate in the morning should contain 40% protein, 30% fat, 20% vegetable carbohydrates and 10% in the form of grains.
Before breakfast, take the oil you prefer on an empty stomach. For example, pumpkin, caraway, flax, hemp. If you are not used to eating it in its pure form, you can season your morning salad with it.
After breakfast, drink 50 ml of freshly squeezed vegetable juice or smoothie to detox your liver.
A balanced breakfast gives us all the necessary set of vitamins, fats and microelements for an active day.
A glass of vitamins. Making healthy smoothies for breakfast Read more
Follow the correct daily routine
To maintain health, it is very important to structure your day in accordance with biological rhythms. It doesn’t matter whether you are a “lark” or a “night owl”, the main thing is that throughout the day, periods of active activity alternate with rest. For example, make it a rule to take a break for 15-20 minutes after every three hours of work. Fill a minute of rest with any activity that differs from your main activity: in between physical labor, listen to calm music and relax; when working sedentarily, on the contrary, move around. Track what period of the day you are most active - at this time of day, schedule those tasks that require increased performance. Use the remaining time to do routine work. This will significantly reduce unnecessary energy waste.
Basic rules of personal hygiene
Hygiene and cleanliness of the body are the basics of observing the rules of a healthy lifestyle in the family and society.
There is hardly a person who does not know the rules of personal hygiene, but still it would not be amiss to repeat them again:
- Daily brushing of teeth in the morning and evening is mandatory.
- Always keep your hair clean.
- Hair care items - combs, elastic bands, hairpins - should also be cleaned regularly.
- If possible, take a shower or bath twice a day.
- Don’t forget to wash your hands after going outside, using the toilet, playing with animals, and before eating.
- Shoes and clothes must be clean.
A clean and well-groomed body, head, hands, feet, nails are integral rules for leading a healthy lifestyle. Skin is a human protective shell that prevents harmful microbes from entering the body. However, the accumulation of dirt, sweat, and sebum on it is an excellent breeding ground for bacteria, which can lead to irritation, the development of skin diseases, the formation of pustules and other problems.
Getting rid of bad habits
Is it worth reminding us how much our beauty and health suffer from addictions? Smoking causes problems with the skin, teeth, throat, blood vessels, lungs, stomach... Frequent consumption of alcohol destroys the nervous system and increases appetite, forcing a person to “snack” beyond measure, gaining excess weight. Over time, computer games become highly addictive, dull, and lead to poor vision and poor posture. So is it worth risking the most valuable thing - your health - for the sake of dubious pleasure?
Start to harden up
Initially, this principle of a healthy lifestyle was considered exclusively from the point of view of training thermoregulatory processes in the body. Exposure to heat, cold, and sunlight actually strengthens blood vessels and helps us better adapt to changing environmental conditions. However, hardening procedures have another wonderful property - thanks to them, the synthesis of thyroid and adrenal hormones is accelerated, which, in turn, stimulate the formation of new immune cells. Of course, many consider hardening as a routine, because the main principle of such procedures is gradualism and regularity. But even if you don’t have much time, you can still choose a suitable technique. For example, when choosing water hardening, it is not necessary to pour water over the entire body; it is enough to pour water over the feet. At the same time, this should be done after exercise or fitness - this way the procedure will be more effective. And don’t forget about walking barefoot, which is also an excellent hardening procedure. There are reflexogenic points of almost all organs on the feet; by acting on them, you can keep all organ systems in a healthy tone.
Drink more water
Many people underestimate the importance and do not understand why you need to drink a lot of water. Let’s give an illustrative example and answer the question of what will happen if there is insufficient fluid intake. Many unpleasant symptoms will appear, which in the future (if the situation is not changed) can even lead to a dangerous disease. First of all, with insufficient drinking, the digestive and excretory systems suffer. The stomach and intestines will not perform their “functionality”. It is water that promotes normal digestion of food and also carries out the process of absorption of nutrients from the intestines. Lack of water will soon lead to disorders such as constipation, a feeling of heaviness in the abdomen and other painful sensations. Kidney function is also affected. With insufficient drinking, filtration capacity deteriorates significantly. As a result, various kidney diseases occur. Having diagnosed such deterioration in the body, doctors prescribe plenty of daily drinking of water. The minimum volume of water that a person should consume for normal kidney function is more than 1.5 liters of water.
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Physical activity
At the initial stage of lifestyle correction, increasing activity can be achieved not by purchasing gym memberships, but by replacing habitual activities with healthier ones. Walk a few stops without using transport, without getting into an elevator, take the stairs - such little things form into habits and a new, healthy lifestyle. Athletes recommend choosing stretching exercises as primary physical activity. By doing them three times a week for 2 minutes, you will reduce the risk of injury, increase your own flexibility and mobility, and acquire good posture. Stretching after sleep or prolonged immobility will restore blood flow.
We approach a healthy lifestyle system in 6 steps: 1. Sleep 7-8 hours
Every day I fight the urge to sit longer on an article or a book. But there are also new episodes of “VDud” and TV series, meetings with friends who work in the office from 11 to 20.
Melatonin is a sleep hormone that is produced in complete darkness and is needed by the body for healthy functioning. When there is excess light—gadgets are turned on, lights are on the street—the concentration of the hormone drops.
Lack of deep sleep is the second problem of sleep deprivation. According to research, chronic lack of sleep can lead to premature aging and an increase in the concentration of beta-amyloid protein, one of the triggers of Alzheimer's disease.
The Smart Alarm application has 6 options for monitoring sleep phases
I used to sleep from 2 a.m. to 10 a.m. and thought I was keeping an 8-hour schedule, until I found out: if you don’t go to bed from 9 p.m. to 11 p.m. for a long time, the lack of melatonin will develop into depression.
Sleep analysis motivates you to wake up early
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