If you want to feel in good physical and mental shape, follow these rules regularly.
Drink plain water
Water is the mineral basis of all cells and tissues of the body, not to mention the liquid media of the body (blood, lymph, gastric and intestinal juice, saliva, bile). Water has many useful functions; it is consumed by the body very quickly.
It is estimated that a person excretes up to 15 glasses of water per day through the kidneys, lungs and skin. These losses must be replenished in the required volume, so do not forget to drink regular water - about 10 glasses of water per day (8-10 glasses in winter, 10-12 glasses in summer). Tea, coffee, juices and sparkling water do not count.
Water should be drunk evenly throughout the day, a glass of water should be drunk 1-1.5 hours in advance, it is better to drink 2-3 sips of water every 15-20 minutes. It is necessary to stop drinking water 10 minutes before meals and resume it at least 30 minutes after meals. Think about what kind of water you drink. It is better to drink unboiled water. If you use a water filter, do not forget to change it promptly. If you boil water in a kettle, do not forget to periodically descale the kettle, and it is better to use filtered water for boiling.
Also think about the difference in drinks:
• tea in bags and loose, with or without sugar;
• instant and freshly ground coffee beans, with or without sugar;
• packaged and freshly squeezed juice.
Diversify your diet
In the process of absorbing food, nutrients enter the body to replenish energy reserves and carry out the processes of growth and development, but when consuming low-quality food, harmful substances (toxins, prohibited food additives, etc.) can also enter.
Eating a varied diet means eating different types of foods - this increases the likelihood that you will get enough of all the necessary nutrients found in different foods in different quantities and in different combinations.
A good habit is not to eat the same thing all day long, and also not to overeat; it is better to divide one large meal into several smaller ones.
Take a contrast shower
It’s good to take a contrast shower in the morning - it helps to wake up, cheer up, improves blood circulation and speeds up metabolism (metabolism), gives elasticity to the skin, strengthens fortitude and lifts your spirits.
Start dousing yourself with warm water, then cold, performing the procedure only 3 times. And if you take a contrast shower in the evening, it is better to add another douche at the end to finish with warm water. After the procedure, rub well with a terry towel.
Try to do exercises in the morning and exercise
It’s good to regularly do light exercises in the morning or some exercises to warm up your joints.
Of course, it’s great to additionally engage in swimming, fitness, perform exercises with your own weight on horizontal bars and parallel bars, do yoga (don’t forget that yoga is not only physical exercise) or other healthy exercises (riding a mechanical bicycle, skiing, etc.).
Be active, movement is life
First of all, it is good to walk, for example, going up and down the stairs (a very useful exercise, especially for men), rather than taking the elevator. Take regular walks. Instead of traveling 1-2 km by bus, it is better to walk this distance. When working while sitting, it is especially important to walk more, and also get up and move a little at least every 1-2 hours, the main thing is to find something to do during this pause, for example:
• go drink water or make tea;
• give your eyes a rest and do eye exercises (especially for those who sit a lot in front of a monitor screen) or at least just look out the window (at the sky - this relaxes the eyes and calms the nervous system);
• perform a light warm-up (bending in different directions, swinging your arms, stretching).
Mental state is an integral component of health
Almost all diseases arise due to direct or indirect psychological causes. Negative emotions, stress, bad habits, bad and wrong actions lead to diseases of the body and mental disorders. Diseases can manifest themselves even many months and years after exposure to the above factors.
Healthy sleep is the key to a successful day
Sleep takes up approximately 1/3 of our life, i.e. approximately 8 hours out of a 24 hour day.
Our sleep largely depends on what we sleep on. A properly selected mattress for your weight is the key to good sleep, but the general mental and physical state is also very important, so it is important how we spend the day when we are not sleeping and what we do before going to bed, for example:
• do not eat 1-2 hours before bedtime;
• ventilate the bedroom;
• do a light warm-up;
• take a warm bath;
• reading a book, or just drinking tea and looking out the window is better than watching TV or watching posts on social networks.
Also, before going to bed, there is a good way to sleep better - just remember your whole day, starting in the morning, look at all the events from the outside, as if you were watching a movie.
And the last piece of advice is “Create healthy habits yourself!”
