Healthy living

Many people believe that today it is difficult to lead a healthy life, but often it's just an excuse. Of course, much easier to complain about life, or the lack of free time sitting in front of the TV on the couch. But if you overcome your laziness, your life and your family's life could change for the better. So, what should the modern city dweller to be healthy?

In order to decide how to live a healthy life, you need to define health. Will be taken as a basis for the definition of health given to the World Health Organization: health - is an objective condition and subjective feeling of complete physical, mental and social comfort. According to the same organization, human health depends on the following factors:

           10% - the state of the health system in the country;

           20% - the environmental situation;

           20% - genetic inheritance;

           50% - way of life.

Proceeding from the above data, it can be concluded that man is more responsible for the state of his body. Of course, on such factors as heredity can not have a sizeable impact, but to reduce the load on the body from the effects of bad environment, and lifestyle changes can dramatically improve health.

 

So, the 15 simple and effective ways to improve health and quality of life:

1. Sleep. Most of us experience a constant lack of sleep - in the evening after work is always lots of urgent business, and in the morning it is necessary to jump up and run for office. Sleep is reduced to a minimum, allowing to somehow live a day without "Disabled." Train yourself to go to sleep and wake up at the same time and try to follow this schedule. Remember that can only properly function well rested body. It is advisable to go to bed before midnight - it is physiological, than to sleep with three in the morning to twelve days.

2. Physical activity. Every day, an adult should be held at least ten kilometers - as necessary for the normal operation of the spine, which is powered only while driving. Not to mention the other organs and systems, which are vital your activity. In addition to being a walk in the moderately fast pace - the perfect way to burn fat, such a movement is also well coached your heart, blood vessels and overall endurance. Use your lunch break to walk down the street. Try not to use transport where possible - go for a couple of stops early and walk on foot, park the car for a couple of blocks to the destination and the rest of the way through. Use every opportunity to move.

3. Artistic and comfort. This means that your job is not only to reveal your inner potential, but also like you to be in a convenient location, you will be comfortable with your surroundings, office, desk. Happy man wakes up in the morning with joy from the fact that he will have the entire day doing things you love. Stress at work, where we spend most of their time - the strongest instigator of various diseases. You do not like the work? Look for yourself! Take the test for career guidance, think about what activity you like, look for success stories - many people have made their hobby a profession and are paid a lot of money. If nothing can be done, at least to devote his free time for what you really like and can reveal your talents and abilities.

4. Calm environment at home. My home - my castle. This expression coined for a reason. In order to maintain a healthy nervous system, a person must be comfortable at home. If you do not want to go home in the evening, with dislike thinking about the need to communicate with their families - something needs to change! Work on your relationship. If you have discord in family life, it may be worthwhile to turn to a psychologist or just more talk heart to heart with your loved one. Express their emotions and feelings are important, because the accumulation of experience leads to a variety of diseases. If we did not get to make your home a safe haven, the harbor looking for something else - perhaps a labor of love, or close friends. You must have a corner where you can always come in and at least just to be able to rest for a while. Ideally - to talk with someone who understands you, or just listen.

5. Right reaction to stress. In times of stress include neuro-humoral mechanisms, in particular, is the uncontrolled release of adrenaline and other biologically active substances in the blood, which in turn causes a spasm of blood vessels, and as a consequence - the deterioration of blood supply of all organs. That is to say, not being able to cope with stress, you can get a number of diseases - from the defeat of the gastrointestinal tract to cardiovascular problems. If you have to "dump" a shock, inhale deeply and breathe for a while, concentrating on inhaling and exhaling. Swooping - it offloads the nervous system. Read the poem to myself, a prayer or sing a song - it's important to switch from a stressful situation. To do this, you can also communicate with others on abstract themes.

6. Hygiene of the body and the environment. Will not benefit you in detail to paint a contrast shower, daily hygiene, the use of natural materials in the office and at home. Just do not forget that our body - this is the vessel in which our "I" will live as long as the body will allow. Therefore, it makes sense to take care of it accordingly. As well as that of his associates - about the air in your home, the products on your desk, the clothes you wear, you and your children.

7. The absence of bad habits. Smoking, alcohol and drugs has had a devastating impact on health - you know very well about this. It remains only to quit and not get involved in alcohol and stimulants. Remember, only three years after smoking the last cigarette you get out of risk for cardiovascular disease. It makes sense to quit smoking as soon as possible! With regard to alcohol, make sure of how much you drink each week. And if you know what to cope hard - do not hesitate to ask for help. It also applies to drugs.

8. Caring for immunity. Pick and choose what you want to support your immune system. This may be hardening, contrast showers, eating raw fruits and vegetables, and sports. It is important to understand that the hardening against unhealthy lifestyles - a waste of time. It requires a holistic approach.

9. Balanced diet. Everyone understands this term something. In general, doctors believe a balanced diet, in which the body receives all the necessary vitamins, minerals and nutrients in balanced proportions. Usually it is 50% carbohydrate, 20% protein and 30% fat, but different theories, these figures are different. The point is that the basis of such power should become the "correct" carbohydrates (oatmeal, whole grain bread instead of sandwiches and cakes), low-fat proteins and healthy oils. In the right diet for at least half plate at each meal take fresh vegetables or fruits, herbs. There are no dyes, preservatives, stabilizers, and other harmful substances. And, of course, such a diet is when the 1? 1, 5 liters of clean water a day.

10. Healthy family traditions. Enter the new "family" rule in their free time are not lying on the couch or sitting at a computer, and a walk in nature, ride a bike, spend their leisure time active - go to the sea, or at least take a walk in the park, go for a swim in the pool and open water, use any opportunity for outdoor activities. Gratitude you will be in good health - your and your children.

11. Sauna or bath. As stated in a healthy body, healthy mind. Bath expel from your body, not only the disease, fatigue, weight gain, but also any sadness. You can go to the sauna yourself, a loved one or the whole company, as long as you feel comfortable. Never use the sauna or after drinking, alcohol dulls the senses, violates thermoregulation and creates an increased workload on the heart.

12. Lesson neyrobikoy - charging for the brain. Many things we do on the machine try to get dressed with your eyes closed, holding a cup of coffee in her left hand. This will cause the opposite side of the cortex of the brain to perform an unfamiliar work, sharpening memory and increasing intellect. If this is too much for you, then read books on a regular basis, the best classics, or crossword puzzles. Forcing the brain to actively work, man not only keeps light head, but at the same time activates the heart, circulatory system and metabolism.

13. Go for a massage. A quick and effective way to relieve stress and relax - go for massage, aromatherapy best. If you do not have time for a full course, urgently need to make at least one session of a good massage therapist. The body and mind will immediately appear extraordinary lightness, and the effect should last for a few days.

14. Learn basic aromatherapy. With aromatherapy you can cheer up, get rid of headaches and infections induce positive emotions or memories, to create atmosphere. Aroma oils balance the vital processes in the body, enhance the immune system, improving blood circulation and bring products of metabolism.

15. Laugh every day. Who says life - a serious thing? Laughter reduces stress hormones and helps to relax the muscles. It helps to breathe deeply, strengthen the immune system, helps to forget about the pain and reduces blood pressure. As they say, laughter - the best medicine.