Healthy habits for every day

Healthy habits for every day

I. Food: the foundation of a healthy lifestyle

1. Power planning: key to success.

   • Definition of goals: Clearly formulate your goals. It can be a weight loss, a set of muscle mass, improvement of digestion, or simply maintaining a healthy lifestyle. Without a clear goal, motivation will quickly evaporate.
   • Development of a week for a week: Plan your food meals for a week in advance. This will help to avoid spontaneous snacks of unhealthy foods and ensure the receipt of the necessary nutrients.
   • Compilation of a list of purchases: Based on the developed menu, make a detailed list of purchases. This will avoid impulsive purchases of harmful products and save time in the store.
   • Cooking in advance: If possible, cook food in advance. This is especially useful for busy people who do not always have time to prepare a full -fledged lunch or dinner after work. Prepare portions, put them into containers and store them in the refrigerator.
   • Alternative options: Always have useful snacks on hand, such as fruits, vegetables, nuts or yogurt. This will help to avoid a sense of hunger and temptation to eat something harmful.
   • Tracking progress: Keep a diet to track what you eat and in what quantities. This will help identify weaknesses in your diet and adjust your habits.

2. Macronutrient balance: proteins, fats and carbohydrates.

   • Squirrels: It is necessary for the construction and restoration of fabrics, the production of hormones and enzymes. Give preference to low -fat sources of protein, such as chicken breast, fish, legumes, tofu and eggs. The recommended daily protein norm is 0.8-1.2 grams per kilogram of body weight for people leading a sedentary lifestyle, and 1.2-1.7 grams for those who play sports.
   • Fat: Important to brain health, the assimilation of vitamins and the production of hormones. Choose useful fats such as olive oil, avocados, nuts, seeds and oily fish. Avoid trans fats contained in fast food and processed products. The recommended share of fats in the diet is 20-35% of the total number of calories.
   • Carbohydrates: The main source of energy for the body. Give preference to complex carbohydrates such as whole grain products, vegetables and fruits. Limit the consumption of simple carbohydrates contained in sugar, white flour and carbonated drinks. The recommended share of carbohydrates in the diet is 45-65% of the total number of calories.
   • Individual needs: Remember that macronutrient needs may vary depending on your age, gender, level of physical activity and health status. Consult a doctor or nutritionist to determine the optimal ratio of macronutrients for you.

3. Micronutrients: vitamins and minerals.

   • Variety of products: Use a variety of fruits, vegetables, greens, berries, nuts and seeds to ensure the receipt of all the necessary vitamins and minerals.
   • Vitamin D: It is important for the health of bones and the immune system. Many people experience vitamin D, especially in winter. Consider the possibility of taking vitamin D additives after consulting a doctor.
   • Vitamin B12: It is necessary for the normal operation of the nervous system and hematopoiesis. It is especially important for vegetarians and vegans, as it is contained mainly in animal products.
   • Iron: It is important for the transfer of oxygen in the blood. Iron deficiency can lead to fatigue, weakness and dizziness. Use products rich in iron, such as red meat, legumes and spinach.
   • Calcium: It is necessary for the health of bones and teeth. Use dairy products, green leafy vegetables and other products rich in calcium.
   • Magnesium: It is important for the health of the heart, muscles and the nervous system. Use nuts, seeds, whole grain products and green leafy vegetables rich in magnesium.
   • Complexes of vitamins and minerals: If you are not sure that you get enough vitamins and minerals from food, consider taking a complex of vitamins and minerals after consulting a doctor.

4. Hydratation: Water is a source of life.

   • Recommended norm: Drink enough water during the day. The recommended norm is 8 glasses (2 liters) per day, but it can vary depending on your level of physical activity, climate and health status.
   • Signs of dehydration: Pay attention to the signs of dehydration, such as dry mouth, headache, fatigue and dark urine.
   • Water, tea, herbal infusions: Use water, tea (especially green), herbal infusions and unsweetened drinks. Limit the consumption of carbonated drinks and juices containing a lot of sugar.
   • Tracking applications: Use applications to track water consumption to make sure you drink enough.
   • Wear a bottle of water: Always carry a bottle of water with you and drink in small sips during the day.

5. Conscious nutrition: enjoy every meal.

   • Eat slowly: Burn the food thoroughly and do not rush. This helps to better absorb food and feel saturation.
   • Without distracting factors: Disconnect the TV, computer and phone while eating. Focus on the taste and texture of food.
   • Assess hunger and saturation: Listen to your body and eat only when you are really hungry. Stop when you feel saturation.
   • Do not skip food meals: Regular meals help maintain a stable blood sugar and avoid overeating.
   • Avoid food “on the run”: Find the time to eat calmly, even if you have a very busy day.

II. Physical activity: movement is life.

1. Setting goals: Start small.

   • Realistic goals: Do not set yourself too ambitious goals at the start. Start small, for example, from 15-20 minutes of physical activity per day.
   • Smart-whole: Use the SMART principle to set the goals: Specific (specific), Measurable (measurable), Achievable (achievable), Relevant (corresponding) and Time-Bound. For example, “I will walk 30 minutes 3 times a week for a month.”
   • Fitness trackers and applications: Use fitness trackers and applications to track your activity and motivation.
   • Reward: Encourage yourself for achieving goals. It can be something small, for example, new sportswear or visiting a spa.

2. Types of physical activity: choose what you like.

   • Cardiocation: Running, swimming, cycling, dancing-improve the health of the cardiovascular system and burn calories.
   • Power training: Lift weights, push -ups, squats – strengthen muscles and bones.
   • Flexibility and stretching: Yoga, Pilates, stretching – improve flexibility and prevent injuries.
   • Daily activity: Walking, climbing the stairs, work in the garden is also an important part of physical activity.
   • Combination of species: Combine various types of physical activity to get maximum health benefits.
   • Personal coach: Consider the possibility of working with a personal trainer to develop an individual training program and get professional support.

3. Regularity: the key to success.

   • 30 minutes a day: Strive to engage in physical activity at least 30 minutes a day, most days of the week.
   • Find the time: Highlight the time for physical activity in your daily routine. It can be morning, lunch or evening.
   • Turn into a habit: Make physical activity part of your daily life as brushing or washing.
   • Be active throughout the day: Use any opportunity to move, for example, walk on foot during telephone conversations or climb the stairs instead of an elevator.
   • Do not give up: If you missed the training, do not be discouraged. Just return to your graphics as soon as possible.

4. Warm up and hitch: important stages of training.

   • Warm up: Prepare the muscles and joints for training, performing easy exercises, such as walking, running in place or rotation of the joints.
   • Hitch: Help the muscles recover after training, performing stretching or light cardio load.
   • Prevention of injuries: Warm up and a hitch help to prevent injuries and reduce muscle pain.
   • Duration: Warm up and hitch should last at least 5-10 minutes each.

5. Listen to your body: do not overdo it.

   • Pain: If you feel pain during training, stop and rest.
   • Overwork: Do not overdo it, especially at the beginning. Gradually increase the intensity and duration of training.
   • Rest: Give your body enough time to relax and recovery.
   • Consultation with a doctor: Consult a doctor before starting a new training program, especially if you have any diseases.

III. Sleep: the most important element of health.

1. Sleep mode: go to bed and get up at the same time.

   • Circus rhythms: Compliance with the sleep regime helps regulate circus rhythms that control sleep and wakefulness.
   • Weekend: Try to go to bed and get up at the same time even on weekends, so as not to break your sleep mode.
   • Melatonin: Regular sleep mode helps maintain the normal level of melatonin, hormone regulating sleep.
   • Falling asleep and awakening: Over time, your body will get used to a certain time of falling asleep and awakening, and it will be easier for you to fall asleep and wake up without an alarm clock.

2. Duration of sleep: 7-9 hours for most adults.

   • Individual needs: The required duration of sleep can vary depending on your age, health and level of physical activity.
   • Lack of sleep: The lack of sleep can lead to fatigue, irritability, a decrease in concentration and memory, as well as an increase in the risk of developing various diseases.
   • Excess of sleep: An excess of sleep can also be harmful to health. Try to sleep 7-9 hours a day.
   • Sleep quality: It is important not only the quantity, but also the quality of sleep. Make sure your bedroom is dark, quiet and cool.

3. Sleep hygiene: create favorable conditions for sleep.

   • Temperature: The optimum temperature in the bedroom for sleeping is 18-20 degrees Celsius.
   • Darkness: Make sure the bedroom is dark. Use dense curtains or a sleep mask.
   • Silence: Make sure that the bedroom is quiet. Use Berushi or white noise.
   • Comfortable bed: Make sure your bed and pillow are comfortable and support your body.
   • Avoid caffeine and alcohol: Avoid the use of caffeine and alcohol before bedtime.
   • Do not eat before going to bed: Do not eat heavy food before bedtime.
   • Relaxing rituals: Create relaxing rituals before bedtime, such as reading a book, taking a warm bath or listening to calm music.
   • Technologies: Avoid using electronic devices such as phones, tablets and computers, before bedtime. The blue light emitted by these devices can suppress the production of melatonin.

4. The fight against insomnia: consult a doctor if necessary.

   • Relaxation techniques: Practice relaxation techniques, such as meditation, deep breathing or progressive muscle relaxation.
   • Cognitive-behavioral therapy (KPT): KPT is an effective method of treating insomnia, which helps change the negative thoughts and behavior associated with sleep.
   • Medicines: In some cases, the doctor may prescribe drugs to treat insomnia. However, drugs should be used only under the supervision of a doctor.
   • Diagnosis: If you have a chronic insomnia, consult a doctor for diagnosis and treatment.

5. Day sleep: A short dream can be useful.

   • 10-20 minutes: A short daytime sleep (10-20 minutes) can improve concentration and memory.
   • Avoid long sleep: Avoid prolonged daytime sleep, as it can break the night sleep.
   • Sleep time: The best time for daytime sleep is in the middle of the day, after lunch.

IV. Stress management: mental health skills.

1. Determination of stress sources: identify triggers.

   • Stress diary: Keep a stress diary to track what events or situations cause your stress.
   • Analysis of situations: Analyze the situations that cause stress, and try to find ways to avoid or change them.
   • External and internal factors: Determine the external (work, relationships, finances) and internal (perfectionism, low self -esteem) factors that cause stress.

2. Relaxation techniques: Find your way to relax.

   • Meditation: Practice meditation to calm the mind and reduce stress.
   • Deep breath: Use deep breathing techniques to relax the body and reduce anxiety.
   • Progressive muscle relaxation: Strengthen and relax various muscle groups to relieve tension in the body.
   • Yoga and Tai-Chi: Do yoga or tai-chi to improve flexibility, reduce stress and improve overall well-being.
   • Aromatherapy: Use aromatherapy with essential oils such as lavender, chamomile or sandalwood to relax and calm down.

3. Physical activity: relieves stress and improves mood.

   • Endorphins: Physical activity releases endorphins, which have an anesthetic and improving the mood of the effect.
   • Choice of activity: Choose physical activity that you like, for example, running, swimming, dancing or yoga.
   • Regularity: Take physical activity regularly to reduce stress levels and improve overall well -being.

4. Social support: communicate with friends and loved ones.

   • Communication: Communicate with friends and relatives to get emotional support and share your experiences.
   • Family dinners: Arrange family dinners or meetings with friends to strengthen social ties.
   • Support groups: Join the support groups to communicate with people experiencing similar problems.

5. Time management: Plan your business and prioritize.

   • List of affairs: Make a list of affairs and put priorities so as not to feel overloaded.
   • Delegation: Delegate the tasks that you can shift to others.
   • Time management: Use time management techniques to effectively manage your time.
   • Breaks: Take regular breaks during work to relax and restore strength.

6. Refusal of perfectionism: Be kind to yourself.

   • Realistic goals: Set with realistic goals and do not strive for perfection in everything.
   • Accepting errors: Take your mistakes as part of the learning process and do not reproach yourself for them.
   • Self -suffering: Be kind to yourself and show self -suffering in difficult times.

7. The development of positive thinking: replace negative thoughts positive.

   • Gratitude: Keep a gratitude diary and write down the things for which you are grateful.
   • Positive affirmations: Use positive affirmations to strengthen positive thinking.
   • Environment: Surround yourself with positive people and avoid communication with people who criticize or depreciate you.

8. Hobbies and hobbies: Find what brings you joy.

   • Time for yourself: Highlight the time to make a hobby and hobbies that bring you joy and help you relax.
   • New skills: Learn new skills and develop your interests.
   • Creativity: Take work, for example, drawing, music or writing.

9. Professional help: do not be afraid to contact a specialist.

   • Psychologist or psychotherapist: If you cannot cope with stress yourself, contact a psychologist or psychotherapist.
   • Medication: In some cases, the doctor may prescribe drug treatment to reduce stress and anxiety.

V. Refusal of bad habits: Step to a healthy life.

1. Smoking: The most bad habit.

   • Harm to health: Smoking causes lung cancer, cardiovascular diseases, respiratory diseases and other serious health problems.
   • Nicotine addiction: Nicotine causes a strong dependence, which makes it difficult to refuse smoking.
   • Refusal methods: There are various methods of smoking refusal, such as nicotin replacement therapy, medicines and psychological support.
   • Consult a doctor: Consult a doctor to choose the most suitable method for tapping smoking.

2. Alcohol abuse: moderation is the key to health.

   • Harm to health: Alcohol abuse causes liver diseases, cardiovascular diseases, cancer and other health problems.
   • Addiction: Alcohol causes dependence, which complicates control over consumption.
   • Moderate consumption: Moderate alcohol consumption is no more than one drink per day for women and no more than two drinks per day for men.
   • Refusal of alcohol: If you have problems with alcohol, refuse to use it completely.
   • Help: Contact the doctor or in the center for the treatment of alcohol dependence, if you need help.

3. Unhealthy food: fast food, sweet and processed products.

   • Harm to health: Unhealthy nutrition causes obesity, cardiovascular diseases, diabetes and other health problems.
   • Limitation: Limit the consumption of fast food, sweet and processed products.
   • Useful products: Use more fruits, vegetables, whole grain products, low -fat protein and healthy fats.
   • Planning: Plan your food meals in advance and cook food at home.

4. Sitting lifestyle: lack of physical activity.

   • Harm to health: A sedentary lifestyle causes obesity, cardiovascular disease, diabetes and other health problems.
   • Activity: Be active throughout the day. Walk on foot, climb the stairs, do exercises.
   • Regular training: Take physical activity regularly to improve your health and well -being.

5. Disadvantage of sleep: Do not neglect the vacation.

   • Harm to health: The lack of sleep causes fatigue, irritability, a decrease in concentration and memory, as well as an increase in the risk of developing various diseases.
   • Sleep mode: Observe sleep mode and sleep at least 7-9 hours a day.
   • Sleep hygiene: Create favorable sleep conditions to improve sleep quality.

VI. Social interaction: support and communication.

1. The importance of social ties: the need for health and well -being.

   • Mental health: Social relations are important for mental health, as they reduce the feeling of loneliness, depression and anxiety.
   • Physical health: Social relations also positively affect physical health, strengthening the immune system and reducing the risk of developing various diseases.
   • Life expectancy: Studies have shown that people with strong social ties live longer.

2. Strengthening existing connections: maintain relations with friends and family.

   • Regular communication: Regularly communicate with friends and family on the phone, on social networks or personally.
   • Joint events: Arrange joint events, such as cinema campaigns, walks or dinners.
   • Support: Support your friends and family at difficult points.
   • Time: Highlight the time to communicate with people important to you.

3. Institution of new acquaintances: expand your circle of communication.

   • Hobbies and clubs: Join clubs and interest groups to get acquainted with new people.
   • Volunteering: Engage in volunteer activities to help others and make new friends.
   • Social media: Use social networks to find people with similar interests.
   • Openness: Be open to new acquaintances and do not hesitate to start a conversation.

4. Development of communication skills: the ability to build relationships.

   • Active hearing: Practice an active hearing to better understand other people.
   • Empathy: Show empathy and sympathy for other people.
   • Communication: Improve your communication skills to communicate effectively with other people.
   • Respect: Respect the opinion and feelings of other people.

5. The fight against loneliness: overcoming a sense of isolation.

   • Activity: Be active and leave home.
   • Communication: Communicate with other people, even if it is difficult for you.
   • Hobbies: Do hobbies and hobbies that you like.
   • Help: Contact a doctor or psychologist if you need help in the fight against loneliness.

VII. Regular medical examinations: prevention – better treatment.

1. The importance of preventive examinations: early detection of diseases.

   • Early diagnosis: Regular medical examinations help identify diseases in the early stages when it is easier to treat them.
   • Prevention: Preventive examinations help prevent the development of diseases, identifying risk factors and giving recommendations on a healthy lifestyle.
   • Health: Regular examinations allow you to monitor your health and turn it up for help in a timely manner.

2. Necessary examinations for different age groups: individual approach.

   • Age: The necessary examinations vary depending on age.
   • Floor: The necessary examinations also vary depending on the floor.
   • Family history: Consider your family history when planning preventive examinations.
   • Doct’s recommendations: Consult a doctor to find out what examinations you need.

3. Vaccination: protection against infectious diseases.

   • Immunity: Vaccination helps to create immunity to infectious diseases.
   • Protection: Vaccination protects you and others from dangerous diseases.
   • Recommendations: Follow the recommendations of a vaccination doctor.

4. Visiting a dentist: Health of teeth and gums.

   • Prevention: Regular visits to the dentist help to prevent the development of caries and gum diseases.
   • Tooth brushing: Brush your teeth twice a day and use the tooth thread.
   • Healthy diet: Eat healthy food and limit the consumption of sweets.

5. Self -examination: attention to your body.

   • Monitoring: Regularly conduct a self -examination of the skin, chest and other parts of the body to identify any changes.
   • Doctor: Contact the doctor if you find any suspicious symptoms.

VIII. Training and development: continuous personality growth.

1. Reading: Expanding horizons and developing thinking.

   • A variety of genres: Read books of different genres to expand your horizons.
   • Development: Reading develops thinking, memory and imagination.
   • Training: Reading helps to learn new and study.

2. Study of foreign languages: new opportunities and prospects.

   • Possibilities: The study of foreign languages ​​opens up new opportunities for travel, work and communication.
   • Development: The study of languages ​​develops memory, attention and thinking.
   • Understanding: Learning of languages ​​helps to better understand other cultures.

3. Mastering new skills: diversity and self -realization.

   • Hobbies: Learn new skills in the field of hobbies and hobbies.
   • Profession: Learn new skills that will help you in your work.
   • Development: The development of new skills develops the brain and increases self -esteem.

4. Attition to lectures and seminars: gaining new knowledge and communication with experts.

   • Knowledge: Attend lectures and seminars to receive new knowledge and learn about the latest achievements in various fields.
   • Experts: Communicate with experts and ask them questions.
   • Communication: Communicate with other participants and exchange experience.

5. Travel: acquaintance with new cultures and expansion of horizons.

   • Culture: Travel to get acquainted with new cultures and expand your horizons.
   • History: Visit historical places and learn more about the history of the world.
   • People: Communicate with local residents and learn about their lives.

IX. Caring for the environment: contribution to the future of the planet.

1. Reduction of waste: processing and re -use.

   • Processing: Sort waste and hand them over for processing.
   • Re -use: Use things again to reduce waste.
   • Package: Avoid the use of plastic packaging.
   • Less waste: Try to produce less waste.

2. Energy savings: reasonable resource consumption.

   • Energy -saving lamps: Use energy -saving lamps.
   • Turning off: Turn off electrical appliances when they are not used.
   • Insulation: Square your house to reduce heat loss.
   • Solar energy: Consider the possibility of using solar energy.

3. Water saving: careful attitude to water resources.

   • Repair: Repair the crashes and pipes in time.
   • Saving: Save water when washing dishes, washing and taking a shower.
   • Plants: Water plants in cool times of the day.
   • Rainwater: Collect rain water for watering plants.

4. Environmental transport: the use of a bicycle and public transport.

   • Bicycle: Use a bike for short trips.
   • Public transport: Use public transport instead of a car.
   • Electric car: Consider the possibility of acquiring an electric car.
   • On foot: Walk on foot when possible.

5. Support for environmentally friendly products and companies: a conscious choice of consumer.

   • Certification: Choose products and companies with environmental certificates.
   • Local manufacturers: Support local manufacturers.
   • Organic products: Buy organic products.
   • Attention to the composition: Pay attention to the composition of the products and avoid harmful ingredients.

X. Financial Health: Finance Management and Future Planning.

1. Budgeting: Control of income and expenses.

   • Revenues and expenses: Track your income and expenses.
   • Budget: Make a budget and adhere to it.
   • Saving: Save the money and put it off for the future.
   • Investment: Invest the money to increase your capital.

2. Creating a financial airbag: protection against unexpected situations.

   • Sum: Create a financial pillow that is enough to cover 3-6 months of expenses.
   • Check: Store money in a separate account intended for emergency situations.
   • Intravision: Do not use money from a financial airbag without emergency.

3. Foundation repayment: release from financial burden.

   • List of debts: Make a list of all your debts.
   • Priority: Determine the priority of debt repayment, starting with debts with the highest percentage.
   • Payments: Make additional debts payments.
   • Consolidation: Consider the possibility of debt consolidation.

4. Investing: Creation of passive income.

   • Variety: Diversify your investment portfolio.
   • Risk: Evaluate your level of risk tolerance.
   • Consultation: Consult a financial consultant.
   • Training: Learn to invest.

5. Pension planning: secured old age.

   • Start early: Start pension planning as early as possible.
   • Pension accounts: Open pension accounts and make regular contributions to them.
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