Do you want to live long, look young and feel good? Start now!
Rhetorical question: Do you want to live long, look young and feel good? Then start the reset program: make changes in your life, and the sooner the better. Moreover, the coming new year is a great occasion to update your lifestyle
This has happened to you before, and more than once. January comes, and you decide that this year, finally, you will start to lead a he althy lifestyle, go in for sports, stop drinking (well, maybe a glass for the New Year and on your birthday) and lose 10 kg …
But you need to have great willpower to realize such global plans, and most of us, faced with the "resistance of the material" - our body, very quickly give up and retreat - by the end of January, say. Like now.
Therefore, we suggest that you start with small and simple changes that anyone can easily and effortlessly make to their usual existence. Moreover, these useful things will not require special expenses from you - neither energy nor financial, but they guarantee you positive changes that you will feel throughout the 12 months of the new year.
1. Sleep is the most important source of energy
We spend about a third of our lives sleeping. But two-thirds of us consistently don't get enough sleep at night. And lack of sleep affects our mood and ability to concentrate. In addition, it lowers immunity and increases the risk of developing hypertension, diabetes, heart disease, and even cancer. Therefore, taking care of the quality of sleep should be a priority, and for this, follow these simple recommendations:
• Keep your feet warm at all times, sleep in soft comfortable socks: cold feet will keep you awake and it's a sure way to catch a cold.
• Remove the TV from the bedroom. Of course, watching an exciting movie before going to bed is nice, but it excites and makes it difficult to fall asleep.
• Sleep in complete darkness. Even a small gap in the curtains or the weak light of a night lamp slows down the production of melatonin, a hormone that is responsible for sound sleep.
2. More fiber
It's an easy way to lower your cholesterol levels, lower your risk of heart disease and diabetes, and help you keep your weight under control. 18g of fiber is the daily minimum you need and is easy to get: Swap white pasta, rice, bread, cereal or muesli for durum wheat pasta, whole grains and whole grains, add oatmeal, beans and nuts, eat more fruits and vegetables - and you will soon feel positive changes.
3. A clear view of things
Three servings of vegetables and fruits daily (a serving is 1 large apple, orange or 200g of vegetables) will help prevent or slow down the development of cataracts and reduce the risk of age-related macular degeneration (macular degeneration of the retina) by about 3 times. Retinal degeneration is one of the most common causes of deteriorating vision in older people. Add oily fish and you will reduce the risk of eye diseases by 4 times! Studies show that people who eat a lot of oily fish rich in valuable omega-3 fatty acids have a 39% lower risk of macular degeneration.
4. Protect your back
In Russia, by the age of 30, about 90% of the population have back problems, and this is very serious: if you do not take action, you may develop diseases of the spine, which in almost half of the cases lead to disability!
Anyone who is forced to stay in a monotonous position for a long time that causes static muscle tension (driving a car, working at a computer, air travel or long bus journeys, etc.) and / or experiencing muscle overload (playing sports, working in a country house). area, lifting weights), sooner or later begin to feel back pain. Pain is the body's signal of pathological changes in the spine.
A few simple exercises for the muscles of the back will help you strengthen the "muscular corset" that supports the spine. If you do them little by little and often - 3 times a day and 5 days a week, you will feel the result in a month and a half.
• Stand up straight To begin with, evaluate how you hold yourself. Stand directly in front of the mirror and carefully examine your shoulders - whether you are holding them evenly. Then stand sideways. If your shoulders are pushed forward and your head is tilted down, imagine that a spring comes down from the ceiling and pulls you up right on the top of your head, so that your neck, shoulders and back are straightened and stretched.
The weight of the body should be distributed equally on both legs, the chest and shoulders should be deployed, and the abdominal muscles should be slightly tightened. But maintaining the correct posture does not mean stiffening at attention. You need to stand straight, but so that you can breathe freely, feeling a slight tension in the abdominal muscles and between the shoulder blades.
• Relax your shoulders Many women slouch while sitting at their desk or just thinking. If you notice this habit, try to get rid of it, relax your shoulders as soon as you feel that you are starting to slouch.
• Close your shoulder blades While standing, try to bring your shoulder blades together while keeping your shoulders back. Stay in this position for 10 seconds and then relax. Repeat the exercise at least 3-4 times. This strengthens your upper back muscles and prevents you from slouching.
• Shrug Special Shoulder Exercise: Raise your shoulders up to your ears and then lower them. Repeat 3-4 times.
5. Use a brush
Not just for brushing your teeth, but for the whole body. Massage the body with a special brush before a shower - this tones the blood vessels and activates blood circulation. In addition, this procedure helps to maintain the skin in excellent condition and also strengthens the immune system. Use a natural bristle brush with a long handle, massage the body, starting from the feet and moving up - towards the heart. Avoid sensitive areas, dilated veins, and areas with damaged skin.
6. Strengthen your pelvic muscles
Practically every woman knows that the pelvic floor muscles - they are also called "intimate muscles" - need to be regularly trained and strengthened. But, judging by the surveys, the information that one in five women over 40 years old due to weakness of intimate muscles has problems with urinary incontinence (the so-called "stress incontinence") came as a surprise to many.
It is better to train these muscles little and often - let such training become your he althy daily habit, the same as showering and brushing your teeth. The exercises can be done at any time and in any position: when you are talking on the phone or stopping at a crosswalk, waiting for a traffic light to turn green, while you are waiting for a bus, etc. If you do them regularly, it will help you will get rid of most of the problems associated with weakness of the pelvic muscles in just three months. And for those who do not know what these exercises are and how to do them, we advise you to go to any site by typing “Kegel exercises” in the search box.
7. Silence is golden
Loud music has the same effect on your ears as aging has on the whole body - excessively loud sounds damage the tiny hair cells in the ear canals that convert sound vibrations into nerve impulses. Under prolonged exposure to loud sounds, strong vibrations occur that flatten the hair cells, and they gradually die. It is impossible to strengthen or replace these hair cells, and hearing is permanently impaired. So, the louder the sound, the more damage to your hearing. Sound power is measured in decibels. The decibel level for a normal conversation is 60. Any sound above 80 decibels - that's the approximate level of noise on a busy city street - is already potentially dangerous to hearing. The first symptoms of trouble are the appearance of noise and ringing in the ears, and more often they appear in headphone lovers. More than half of people over the age of 50 suffer from hearing loss, so let's protect our ears now. It's better to be "bored" in silence than to lose your hearing in the not-so-distant future.
Several studies have shown that anger and irritability in women lead to a range of he alth problems, including depression, high blood pressure, heart disease, arthritis, stress, drug and alcohol addiction and obesity.
Women who tend to vent their anger out are 2 times more likely to get breast cancer, more often unhappy in marriage. It was also found that venting anger only provokes more anger.
But the suppression of negative emotions can be unsafe for the heart and blood vessels - it is not for nothing that secretive people who hide feelings in themselves are prone to heart attacks. What to do - scream or hold back? Learn to switch emotions.
• To direct the energy of destruction in a peaceful direction, give yourself a lot of physical activity. For example, take care of household chores. Clean the apartment, cook, wash dishes, iron. This helps to cope with the accumulated flow of negative energy. In addition, household chores help to calm down, because you immediately see the result of your work. And nothing lifts your spirits like cleanliness and comfort in the house.
• If you are overwhelmed by emotions, count to ten before you speak. Do not give in to the first impulse, do not express in anger what you will later have to worry about and apologize for. Count very slowly and take a deep breath for each count. If you count to ten, but do not calm down, change your place - leave the room.
• Ask yourself: is this whole situation that made you angry really so catastrophic? Is there something that threatens your life or your loved ones? This will help you realize that everything is not as bad as you thought in a fit of emotions.
9. Talk to Mom
Research and refine your family history. You should be aware of the he alth status of not only your parents, but also your grandparents. Diseases such as cancer, cardiovascular disease, high cholesterol, diabetes, osteoporosis, glaucoma, and depression can be inherited. Accurate information about hereditary predisposition is often vital - timely prevention will help you prevent disease and protect your he alth and life.
10. Save your bones
• Running up and down stairs 5 times a day is a great way to strengthen the leg and back muscles that protect the hip bones and spine. If running is difficult for you, go down and up at a fairly fast pace - stairs 3-4 floors.
• Eat less protein, mainly animal protein, which is rich in meat. Excess protein leads to an acid imbalance in the body, neutralizing substances that prevent calcium from being washed out of the bones.
• Reduce your intake of carbonated drinks and caffeine - these substances disrupt the metabolic processes and the balance of calcium in the body, causing bones to lose strength and become more fragile.
Easy Ways to Really Lose Weight
• Stay outdoors.Hiking will help you lose 8 kg in 3 months. To get started, determine your baseline - the number of steps you take per day. To do this, carry a pedometer with you for three days. Then divide the resulting number by 3, and you will find out how many steps you take on average per day, this will be your norm. Aim to take an extra 1,500 steps over your daily limit, increasing by 500 steps each week, and your weight will drop rapidly.
• Stop snacking. Keep chips, crackers, chocolates and other snacks away from your eyes that you used to mechanically absorb in the evenings at the TV, in the morning together with tea or coffee, at work, burying your head in the monitor and automatically running your fingers into a bag of cookies, and you will cut your diet by at least 250 kcal per day. And this means minus 1 kg per month or 12 kg per year!
• Cut down liquid calories. This small change in diet can make a big difference to your body. Cappuccinos and lattes (coffee with hot frothed milk and sugar), milkshakes and ready-made juices (not even talking about carbonated drinks) can add several hundred calories to what we consume every day.
Swap a cappuccino or latte that has at least 200 calories in an average cup with plain tea or coffee with skim milk. And dilute the juice from the package with water in the ratio 1/1.
This will save you an extra 300 kcal per day, that is, 2100 kcal per week and 5.5 kg per year.
• Eat less s alt. This not only helps to reduce the risk of developing hypertension and relieves unnecessary stress on the kidneys. Reducing s alt intake will help regulate the water-s alt balance and reduce weight by 1-1.5 kg in 3 months.
Start now, but…
• Be realistic about your ability to achieve your goals: free time, work schedule and home plans - all this must be taken into account. And do not try to achieve everything at once, move towards the goal in small steps. Instead of trying to lose 10 kg in a month and getting frustrated that it's not possible, start with 500 g per week. It's not difficult at all, and the results will be a good incentive.
• Prepare mentally. Determine the exact date - the starting point from which you will begin to implement these small changes in your life. Psychologists advise to acquire new habits - rituals that will help you achieve your goal.
• Learn from your mistakes. If everything went wrong, analyze the situation, determine what got in the way, and this will help you quickly fix everything.
• Share your plans with loved ones you trust. Then they will be able to support you and encourage you in your useful endeavors.