Healthy habits for every day

Healthy habits for every day: the path to longevity, energy and prosperity

I. Food: the foundation of health and vitality

1. Conscious nutrition: a slowdown in the pace and enjoyment of taste.

   • Minimization of abstracts: Turn off the TV, remove the phone and focus on food. Studies show that people who eat, distracted, consume more calories and are more likely to overeat.
   • Thorough chewing: Chew each piece of food thoroughly. This improves digestion, facilitates the absorption of nutrients and helps to feel full. It is recommended to chew each piece of at least 20-30 times.
   • Recognition of hunger signals and saturation: Learn to distinguish physical hunger from emotional. Eat only when you feel real hunger, and stop eating when you feel fed by 80%. Avoid food “for the company” or because of boredom.
   • Keeping a food diary: Write down what you eat when and in what quantities. This will help you track your food habits and identify areas that require improvement.
   • Serving small portions: Use small plates and bowls to visually reduce portions. This will help you control the amount of food consumed.

2. Balanced diet: the key to the optimal functioning of the body.

   • Squirrels: building material for cells and tissues. Include low -fat protein sources in your diet, such as chicken, fish, legumes, tofu and eggs. Protein is necessary for growth, restoration and maintenance of muscle mass. Recommended protein consumption is about 0.8 grams per kilogram of body weight per day.
   • Carbohydrates: the main source of energy. Choose complex carbohydrates, such as whole grain products, vegetables and fruits, instead of simple carbohydrates contained in white bread, sweets and carbonated drinks. Complex carbohydrates are digested more slowly, providing a stable level of energy.
   • Fat: important for hormonal balance and brain health. Choose beneficial fats such as mononensaturated and polyunsaturated fats contained in avocados, nuts, seeds and olive oil. Avoid saturated and trans fats contained in fried foods, processed foods and some types of meat.
   • Fruits and vegetables: sources of vitamins, minerals and antioxidants. Try to eat at least five portions of fruits and vegetables per day. A variety of colors provides a wide range of nutrients. Fruits and vegetables help protect the body from diseases and strengthen the immune system.
   • Fiber: maintaining the health of the digestive system. Increase fiber consumption by consuming whole grains, legumes, fruits and vegetables. Fiber helps regulate blood sugar, reduces cholesterol levels and maintains intestinal health.

3. Hydration: vital for all functions of the body.

   • Regular water consumption: Drink water during the day, even if you do not feel thirsty. Thirst is often a sign of dehydration. It is recommended to drink at least 8 glasses of water per day, and in hot weather or during physical exercises – more.
   • A variety of fluid sources: In addition to water, drink herbal teas, unsweetened juices and soups. Avoid carbonated drinks, sweet juices and alcohol, which can dehydrate the body.
   • Carry a bottle of water with you: Always have a bottle of water at hand to remind yourself of the need to drink.
   • Use products rich in water: Include fruits and vegetables rich in water in your diet, such as watermelon, cucumber and strawberries.
   • Pay attention to the color of urine: Light yellow urine is a sign of sufficient hydration. Dark urine may indicate dehydration.

4. Restriction of processed products: minimizing harmful additives and sugar.

   • Reading labels: Carefully read the labels of products to know what you eat. Pay attention to the content of sugar, salt, fat and artificial additives.
   • Cooking at home: Prepare food at home to control the ingredients and avoid harmful additives. Plan your food meals in advance to avoid the temptation to order unhealthy food.
   • Selecting whole products: Choose solid, unprocessed products, such as fruits, vegetables, whole grain products and low -fat sources of protein.
   • Avoid fast food: Fastfood often contains a lot of sugar, salt, fat and artificial additives. Try to avoid fast food or choose healthier options, such as salads and fruit salads.
   • Limiting sweet drinks: Sweet drinks, such as carbonated drinks, juices and sports drinks, contain a lot of sugar and calories. Replace them with water, herbal tea or unsweetened juice.

II. Physical activity: movement is life and health

1. Regular training: at least 30 minutes of moderate activity per day.

   • Choosing a favorite type of activity: Find the type of activity that you like to make it easier to adhere to regular training. It can be walking, running, swimming, dancing, yoga, cycling or something else that gives you pleasure.
   • Gradual increase in load: Start small and gradually increase the duration and intensity of training. Do not overdo it at the beginning to avoid injuries.
   • Inclusion of activity in everyday life: Use any opportunity to move, for example, go on foot or bicycle to work, go up the stairs instead of an elevator, take breaks for warm -up during operation.
   • Training with friends or family: Go in for sports with friends or family to maintain motivation and make training more pleasant.
   • Using fitness trackers and applications: Use fitness trackers and applications to track your activity and set goals.

2. A variety of training: a combination of cardio, power and flexible exercises.

   • Cardio training: strengthening the cardiovascular system. Include cardi training in your training program, such as running, swimming, cycling and dancing. Cardiral training improves heart health, reduce blood pressure and help burn calories.
   • Power training: strengthening muscles and bones. Include strength training in your training program, such as weight lifting, exercises with your own weight and working with elastic ribbons. Power training strengthens muscles and bones, improve metabolism and help maintain healthy weight.
   • Flexible exercises: improving mobility and preventing injuries. Include flexible exercises in your training program, such as stretching, yoga and Pilates. Flexible exercises improve mobility, reduce the risk of injuries and help to relax.
   • Drawing up a training plan: Make a training plan that includes cardio, power and flexible exercises. Divide training into different days to give the muscles the time to restore.
   • Consultation with the coach: Consult a trainer to develop an individual training plan that meets your needs and goals.

3. Active lifestyle: more movement during the day, less sitting lifestyle.

   • Regular breaks during work: Take regular breaks during work to stretch and walk. Get up with a chair every 30 minutes and do a small warm -up.
   • Using a stairs instead of an elevator: Go up the stairs instead of an elevator when possible.
   • Walking on foot or bicycle: Walk on foot or bicycle to work or on business when possible.
   • Parking further from the destination: Park the car further from the destination and walk the remaining distance on foot.
   • Active weekend: Spend the weekend actively, playing sports, walking in nature or playing active games with family and friends.

4. Stretching and warm -up: preparation of muscles for the load and prevention of injuries.

   • Stretching before training: Stretch before training to prepare the muscles for the load and reduce the risk of injuries. Make a dynamic stretch, such as swinging with your arms and legs.
   • Stretching after training: Stretch after training to relax muscles and improve flexibility. Make a static stretch, holding each position for 30 seconds.
   • Warm up before training: Wash before training to warm up the muscles and prepare them for the load. Make light cardio exercises such as running in place or jumping.
   • Professional stretching: Attend extension or yoga classes to learn how to stretch muscles correctly.
   • Individual approach: Stretch the muscles that you will use during training.

III. Sleep: the most important factor in restoration and regeneration

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

   • Installation of the alarm (and for sleep): Install the alarm not only in the morning, but also for the evening to remind yourself of the need to go to bed on time.
   • Consistency even on weekends: Adhere to the sleep regime even on weekends so as not to violate the biological hours of the body.
   • Avoid long sleep on the weekend: If you want to sleep longer on the weekend, do not sleep more than an hour or two longer than usual.
   • Gradual adaptation: If you want to change your sleep mode, do it gradually, shifting the time of going to bed and awakening for 15-30 minutes every day.
   • Accounting for individual needs: Determine how many hours of sleep you need to feel rested and adhere to this schedule.

2. The optimal duration of sleep: 7-8 hours of quality sleep for adults.

   • Sleep quality assessment: Pay attention to how you feel after sleep. If you feel tired and broken, you may need to sleep more.
   • Age accounting: The need for a dream is changing with age. Children and adolescents need to sleep more than adults.
   • Accounting for the level of activity: People who lead an active lifestyle may need more sleep than people who lead a sedentary lifestyle.
   • Accounting for health status: Some diseases can affect the need for a dream.
   • Consultation with a doctor: If you experience sleep problems, consult a doctor.

3. Creating a comfortable atmosphere for sleeping: a dark, quiet and cool room.

   • Darling of the room: Use dense curtains or blinds to darken the room. Light suppresses the production of melatonin, sleep hormone.
   • Noise elimination: Use Berushi or white noise to drown out the noise.
   • Maintaining cool temperature: Support in the room a cool temperature, about 18-20 degrees Celsius.
   • Convenient bed and pillows: Use a comfortable bed and pillows that support your body in the right position.
   • Regular cleaning: Remove regularly in the bedroom to remove dust and allergens.

4. Avoid caffeine and alcohol before bedtime: these substances disrupt sleep.

   • Crossing caffeine a few hours before bedtime: Stop using caffeine 4-6 hours before bedtime. Caffeine is a stimulant and may prevent you from falling asleep.
   • Alcohol restriction before bedtime: Limit alcohol use before bedtime. Alcohol can help you fall asleep, but it breaks the dream in the second half of the night.
   • Alternative drinks: Replace caffeine and alcohol with herbal teas, such as chamomile tea or lavender tea.
   • Individual sensitivity: Pay attention to how caffeine and alcohol affect your sleep, and accordingly adjust your consumption.
   • Accounting for drugs: Some drugs can affect sleep. Consult a doctor if you experience sleep problems after taking medication.

5. Relaxing rituals before bedtime: reading, warm bath, meditation.

   • Reading: Read the book (not electronic) before bedtime to relax and distract from daytime worries.
   • Warm bath: Take a warm bath before bedtime to relax muscles and reduce stress.
   • Meditation: Meditize before bedtime to calm the mind and reduce the level of anxiety.
   • Light stretching: Make a light stretch before bedtime to relax the muscles.
   • Diary maintenance: Write down your thoughts and feelings in the diary before bedtime to free the mind from worries.

IV. Stress management: the key to emotional and physical well -being

1. Meditation and awareness: concentration on the present moment.

   • Regular practice: Practice meditation and awareness regularly to reduce stress and improve concentration. Start with several minutes a day and gradually increase the duration.
   • Various techniques: Study various techniques for meditation and awareness, such as meditation of breathing awareness, body scan meditation and meditation of loving kindness.
   • Using applications: Use meditation applications to get guide and support.
   • Search for a quiet place: Find a quiet place where no one will disturb you to practice meditation and awareness.
   • Focus on breathing: Focus on your breath to calm the mind and reduce the level of anxiety.

2. Physical activity: a natural way to relieve stress.

   • Regular training: Contactly engage in physical activity to relieve stress and improve mood. Physical activity releases endorphins that have an analgesic and antidepressant effect.
   • Choosing a favorite type of activity: Find the type of activity that you like to make it easier to adhere to regular training.
   • Natural training: Make sports in nature to get additional benefits from fresh air and sunlight.
   • Group training: Go in sports in the group to get support and motivation.
   • Focus on sensations: Focus on sensations in the body during training in order to distract from stressful thoughts.

3. Social support: communication with friends and family.

   • Regular communication: Regularly communicate with friends and family to get support and feel related to other people.
   • Share your feelings: Share your feelings with friends and family to free yourself from stress and get advice.
   • Spend time together: Spend time with friends and family, doing what you like.
   • Go to the support group: Enter the support group to communicate with people who experience similar problems.
   • Contact the psychologist: If you experience difficulties with stress management, contact a psychologist.

4. Time management: Planning and prioritization.

   • Creating a list of cases: Create a list of affairs and set priorities to organize your time and reduce stress.
   • Task delegation: Delegate tasks to other people when possible.
   • Refusal of unnecessary affairs: Refuse unnecessary things to free time for more important tasks.
   • Installing realistic goals: Install realistic goals so as not to overload yourself.
   • Planning breaks: Plan breaks during the day to relax and relax.

5. Hobbies and hobbies: classes bringing joy and relaxation.

   • Find a hobby: Find the hobby that you like and devote time to him regularly. A hobby helps to relax, get distracted from stress and develop new skills.
   • Variety of hobbies: Try various hobbies to find what you like best.
   • Classes in the group: Take a hobby in the group to communicate with other people and receive support.
   • Selection of time: Highlight the time for your hobby in your schedule.
   • Enjoyment of the process: Enjoy the process of hobby, and not just the result.

V. Refusal of bad habits: Improving health and quality of life

1. Refusal of smoking: reducing the risk of cancer and cardiovascular diseases.

   • Search for motivation: Find strong motivation for refusing smoking, such as improving health, saving money or an example for children.
   • Plan development: Develop a plan for smoking refusal, which includes the choice of date, search for support and determine strategies for overcoming smoking traction.
   • Using nicotin -replaced therapy: Use nicotin -replacement therapy such as nicotine plasters, chewing gums or candies to reduce smoking craving.
   • Avoid triggers: Avoid triggers who cause you to smoke, such as alcohol, coffee and certain places.
   • Search for support: Find support from friends, family or in the support group.

2. Moderate drinking: reducing the risk of liver diseases and other health problems.

   • Restriction of quantity: Limit the amount of alcohol consumed. For women, it is recommended to consume no more than one alcoholic drink per day, and for men – no more than two.
   • Avoid binges: Avoid binges when you consume a large amount of alcohol in a short period of time.
   • Do not drink alcohol on an empty stomach: Do not drink alcohol on an empty stomach, as this can lead to a faster intoxication.
   • Drink slowly: Drink alcohol slowly to give the body time to process it.
   • Replace alcoholic beverages with non -alcoholic: Replace alcoholic drinks with non -alcoholic, such as water, juice or herbal tea.

3. Sugar consumption restriction: reducing the risk of diabetes and obesity.

   • Reading labels: Carefully read the labels of products to find out the sugar content.
   • Avoid sweet drinks: Avoid sweet drinks such as carbonated drinks, juices and sports drinks.
   • Replace sugar with natural sweeteners: Replace sugar with natural sweeteners, such as stevia or honey, in moderate quantities.
   • Prepare food at home: Prepare food at home to control the amount of sugar added.
   • Reduce the amount of sugar gradually: Reduce the amount of sugar in your diet gradually to give the body time to adapt.

4. Salt consumption restriction: reducing the risk of increased blood pressure.

   • Reading labels: Carefully read the labels of products to find out the content of salt.
   • Avoid processed products: Avoid processed products that often contain a large amount of salt.
   • Prepare food at home: Prepare food at home to control the amount of salt added.
   • Use herbs and spices: Use herbs and spices to give taste to dishes instead of salt.
   • Reduce the amount of salt gradually: Reduce the amount of salt in your diet gradually to give the body time to adapt.

5. Limiting the time spent on the screen: improving sleep, reducing the risk of vision problems and improving mental health.

   • Installation of restrictions: Set restrictions for the time spent on the screen and adhere to them.
   • Take breaks: Take breaks from the screen every 20 minutes to give your eyes to rest.
   • Avoid using the screen before bedtime: Avoid using the screen before bedtime, as the blue light emitted by the screens can violate sleep.
   • Spend more time in nature: Spend more time in nature to take a break from the screens and get fresh air.
   • Find alternative classes: Find alternative classes not related to screens, such as reading, communication with friends or hobbies.

VI. Regular medical examinations: Early detection and prevention of diseases

1. Visiting a doctor: preventive examinations and vaccination.

   • Regular examinations: Visit a doctor regularly for preventive examinations, even if you feel good. Preventive examinations allow you to identify diseases in the early stages when it is easier to treat them.
   • Vaccination: Make all the necessary vaccinations to protect yourself from infectious diseases.
   • Discussion of health issues: Discuss with your doctor any questions regarding your health.
   • Obtaining recommendations: Get recommendations from your doctor on a healthy lifestyle.
   • Following the doctor’s recommendations: Follow the recommendations of your doctor for the treatment and prevention of diseases.

2. Dental examinations: prevention of caries and gum diseases.

   • Regular tooth brushing: Brush your teeth twice a day with fluorine -containing toothpaste.
   • Using tooth thread: Use the tooth thread daily to remove the plaque and the remaining food between the teeth.
   • Visiting a dentist: Visit the dentist twice a year for preventive examinations and professional brushing.
   • Discussion of dental health: Discuss with your dentist any issues regarding your dental health.
   • Following the dental recommendations: Follow the recommendations of your dentist for teeth and gums.

3. Visual verification: Early identification of vision problems.

   • Regular vision checks: Pass regular vision checks, especially if you have risk factors for the development of vision problems, such as diabetes or glaucoma.
   • Wearing glasses or contact lenses: Wear glasses or contact lenses if they are registered.
   • Eye Protection from the Sun: Protect your eyes from the sun, putting on sunglasses with protection against ultraviolet rays.
   • Discussion of visual issues: Discuss with your ophthalmologist any questions regarding your vision.
   • Following the doctor’s recommendations: Follow the recommendations of your eye care doctor.

4. CANCE screening: Early detection and treatment.

   • Discussion with your doctor: Discuss with your doctor the need for cancer screening in accordance with your age, gender and risk factors.
   • Following the recommendations: Follow the recommendations of your doctor to screening for cancer.
   • Early detection: Early detection of cancer increases the chances of successful treatment.
   • Self -study: Conduct a self -examination regularly to identify any changes in your body.
   • Appeal to the doctor: Consult a doctor if you find any suspicious changes in your body.

VII. Caring for yourself: devote time to yourself and your needs

1. Time for yourself: classes that bring joy and relaxation.

   • Determination of priorities: Determine what is important to you and allocate time for these classes.
   • Regularity: Take your time regularly, even if it is only a few minutes a day.
   • Do not blame yourself: Do not blame yourself for devoting time to yourself. Caring for yourself is important for your health and well -being.
   • Experiment: Experiment with various activities to find what you like best.
   • Enjoy the process: Enjoy the process of doing your favorite thing.

2. Establishment of borders: to say no and protect your time.

   • Border definition: Determine your boundaries and let other people know about them.
   • Say no “no”: Do not be afraid to say no if you have no time or desire to do something.
   • Protect your time: Protect your time from intrusions.
   • Respect your needs: Respect your needs and put them first.
   • Be confident in yourself: Be confident in yourself and your decisions.

3. Gratitude: focus on the positive aspects of life.

   • Maintaining a diary of gratitude: Keep a gratitude diary and write down every day what you are grateful for.
   • Express gratitude: Express gratitude to other people for their help and support.
   • Focus on the positive: Focus on the positive aspects of your life.
   • Avoid negativity: Avoid negative people and situations.
   • Appreciate simple things: Appreciate simple things in life, such as sunlight, fresh air and communication with loved ones.

4. Forgiveness: let go of resentment and move on.

   • Recognition of your feelings: Recognize your feelings and let yourself experience them.
   • Understanding the reasons: Try to understand the reasons for the actions of other people.
   • Sympathy: Show sympathy for other people.
   • Obid Still: Let go of insults and forgive other people.
   • Forgiveness of oneself: Forgive yourself for your mistakes.

5. Training and development: expansion of the horizons and the acquisition of new skills.

   • Reading: Read books, magazines and articles to expand your horizons.
   • Attending courses and seminars: Attend courses and seminars to buy new skills.
   • Learning foreign languages: Learn foreign languages to expand your capabilities.
   • Trips: Travel to find out about new cultures and get new impressions.
   • Participation in volunteer projects: Participate in volunteer projects to help other people and contribute to society.