Sleep
The basis of good health is a strong and prolonged sleep. Besides, this is a great way to improve memory.
To fully recover, should sleep at least 7-8 hours. If possible, go on vacation not later than 10-11 PM.
Before going to bed drink fruit or herbal tea. Don't drink in the evening, alcohol, coffee and black tea.
Making love is the main stimulator of deep sleep. During sex are the joy of hormones endorphins, which have a light anesthetic and narcotic effect.
Scientifically proven to fall asleep in the arms of a loved one not only pleasant but also useful, because at this time there is an exchange of energy and the body easier phase relaxation.
Remember that the later you Wake up, the lazier than that you become
Move more
People already holds in the supine position on the couch or in front of the TV for 10-15 years of his life. Imagine how much time you can save for useful things!
Physical activity will extend your life by at least three years! So more often in the open air. Not to stay home, try to spend more time on the street. Scroll to walk at least half an hour a day. Keep yourself in good shape. This will help you a regular small load in just 15-20 minutes daily. It may be morning exercises, Jogging, workout - choose what's very soul. Pedal - one bike ride guarantee you a lifted mood in the next days. Do water aerobics or just visit the pool, this is not only useful but also enjoyable. During water treatments are utilized almost all the muscles of the human body and the risk of injury is very small.
"You should always feel one step back" - the basic rule during physical exercises. Do not overload your body, always leave some reserve of physical strength.
Exercise in appropriate footwear, no wonder the players are running in the special running shoes, and football players in the boots.
Tip: if you physical exercise you have aching muscles, drink a glass of cherry juice, the pain will subside, but the muscles will fully recover soon.
Relax
Workaholics benefit others and yourself cause only harm. The body loves enough to relax. And it is not worth it to argue. So be moderately selfish.
After leaving the office, leave it and all thoughts connected with work. The work is part of your life, but only 8 hours a day. Remember this!
More rest, keep in touch with family and friends. This will help to maintain a good mood, and it is known to be a powerful companion immunity. Find time to disconnect from the daily routine, even just to be alone.
Take cold showers! It will help you not only feel relaxed, but also improve the blood circulation, make the skin elastic.
Consume more products, contributing to the renewal of the body. For example, drink sesame oil. Its seeds contain substances that regulate acid metabolism in the body which slows down the aging process and promotes cell renewal.
Eat properly
This is the earnest of excellent appearance. Certainly eat every day enough vegetables and fruits. Recommended to use up to five servings per day (1 serving is one fruit or vegetable weighing less than 80 grams).
Add in your diet cereals, nuts, seeds are not only delicious but also very nutritious.
Avoid alcohol, carbonated drinks, sugar substitutes.
Necessarily include daily in a diet of dairy products. Special attention to probiotics, they also support the immune system.
Drink plenty of high quality purified water: at least 1, 5 litres a day.
Eat rye bread with bran and whole wheat bread - it is much more useful than white bread and muffin.
2-3 times a week, eat oily fish - a source of omega-3 fatty acid that is necessary for our nervous system, in addition it is a composite of cellular membranes in our body. Omega-3 is not produced by our body.
Tip: to replace the fish can Flaxseed oil - 1 tablespoon a day.
Comment by doctor
Health is not merely the absence of disease
Oleg Shvets, candidate of medical Sciences:
The who defines health as a state of complete physical, mental and social well-being and not merely the absence of disease. There are many factors that affect human well-being. Some of them impossible to influence is heredity, ecology, low standard of living, the health care system. But there are some that are perfectly amenable to correction is a way of life, nutrition, physical activity, habits, optimal mode of life.
I want to note that the Ukrainians because of the lack of sufficient knowledge to make your health is very low requirements and would not qualitatively change his life, believing that it is very difficult. In fact, a healthy lifestyle is easy. If you follow these guidelines, even partially, can significantly improve the quality of life and prevent the development of many systemic diseases and, consequently, prolong its life.
It should be remembered that the Foundation of a healthy lifestyle - good nutrition and regular movement. Physical activity reduces the risk of cardiovascular disease, bone loss (i.e. such diseases as osteoporosis), disorders of the exchange of substances (including diabetes), regulates weight, lowers blood pressure, improves mood and neutralizes the negative effects of stress.
The amount of servings
Meat: 75-90 grams of meat, fish or poultry, half a Cup of cooked peas, beans, lentils or other legumes. 150-200 grams of cooked lean meat, poultry without skin, or fish can be 2-3 daily servings.
Milk: a glass of milk, yoghurt, boiled fermented milk, yogurt, half a Cup of cottage cheese, about 45 g of hard cheese, 55 g melted or soft cheese.
Vegetable: half a Cup of cooked or raw vegetables, a Cup of chopped green leafy vegetables, three quarters of a Cup of vegetable juice.
Fruit: medium-sized Apple, pear, orange, half a grapefruit, a slice of melon, three quarters of a glass of fruit juice without sugar, one-half Cup of berries or cherries, half a Cup of chopped fresh, cooked or canned fruit, ¼ Cup dried fruit.
Grain: half slice of bread (preferably rye), half a Cup of pasta or cereals, 4 crackers.
Source:
Komsomolskaya Pravda
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