Fundamentals of a healthy lifestyle and strengthening the body. My path to a healthy lifestyle. Tips for beginners

I am glad to welcome you to my blog.

I want to warn you right away - the article will be informative, long and large, so prepare - chips and beer ...

It's a joke… We know: chips are bad, beer is not!

Ask yourself these questions:

Am I well?
Is my diet dominated by healthy foods?
Do I often play sports or do not do them at all?
Drinking at least 1.5 liters of water a day?
Do I have a good dream?

If you gave a positive answer to all these questions, then we can say with confidence that you are leading a healthy lifestyle.

But in our modern life, few people can confidently say that they care about their health at 100%, and unfortunately, many people remember it already when they have lost it.

Here are some components of our life that greatly affect our body:

Sedentary lifestyle, it leads to premature aging.
Promiscuity in food - causes obesity and problems with the endocrine system.
Not being able to rest and be distracted from various problems, from which the nervous system begins to suffer.
Some are even worse - they have bad habits, which with "reactive" shorten life.

This list is endless and all this greatly affects our body.
And if your health has already reminded you of yourself, then you should think about it. Listen to my tips to help you lead a healthier life.

1. Drink more water

Why do we need more water? During the day, our body will use up about 3-5 liters of fluid. It is clear that this needs to be done somehow. And moreover, every day!

But what is the right way to do it?

We get some of the liquid from food, and the rest must be replenished by drinking about 10-15 glasses a day.

Why so much?
Because water is involved in very important functions: waste removal and nutrient transfer, digestion, blood circulation, saliva production, etc.

Water even helps to lose weight. If a person is hungry, then after drinking a glass of cool water, the brain receives information that the stomach is already full, and hunger recedes (tested on myself - it works). Thus, water can contribute to the formation of a slim figure.

To know if you are drinking enough water, you need to pay attention to the color of your urine. If it is almost colorless or has a slightly yellowish color, then everything is normal, if it is not, then you are not getting enough water. Other signs may also indicate this: dry lips, dry mouth, etc.

Drink a glass of water before moving on to the next tip.

2. Get enough sleep

Everyone knows that sleep is an important function of the body for recuperation.

If a person has had enough sleep, then he feels much more cheerful, more efficient, and if he did not manage to sleep properly, then he walks “broken”, tired all day.

According to scientists, sleep restores the cells of our nervous system, so sleep is the best prevention of any disease.

Poor sleep can cause headaches, memory problems, and even premature aging.
Lack of sleep leads to an increase in the appetite-enhancing hormone. Therefore, problems with being overweight directly depend on the quality of sleep.

I wish you sleep well and feel great.

3. More movement.

In this age of scientific and technological progress, most household work is replaced by machines.
We have become less prone to physical activity. Yes, on the one hand it is not bad, but on the other hand it is very harmful to our health.

A person who leads a sedentary lifestyle often has problems with the cardiovascular, respiratory systems, obesity, etc.
If you already have some of these problems, take action now!

You can start from the smallest - walk a couple of stops on foot, climb the stairs instead of the elevator ...

There are enough types of physical exercises that will surely interest you. (see tip #4).

4. Physical exercise to your taste.

Nowadays, it has become fashionable to play sports. And actually, it's great!

After all, playing sports brings great benefits to our health: the work of the heart is stimulated, the risk of diseases is reduced, and life expectancy is increased.

Friends, no matter what the work is, and no matter how busy they are, there will always be an hour for the gym, or a morning jog ...

You just need to choose your favorite sports activity:
You can’t live without communication - I advise the gym. People practicing near you will motivate you not to quit.
Prefer to go in for sports alone - go for a morning jog or walk on the street, headphones, your favorite music and go ...
Jumping rope can also bring many benefits to your health.
A great option for a home workout can be a video cassette with a recording of various exercises.

In conclusion, I will say that any sport will benefit the body.
If it is in moderation and not extreme!
For example, like this.

The most important thing is to choose an activity to your liking that will give you pleasure and, accordingly, the desire to do it will be a skin day.

5. Eat more fruits and vegetables.

How do these foods affect our health?

According to scientists, in addition to vitamins that are completely absorbed by the body, fruits and vegetables can improve mood, as they contain substances that produce endorphins - “pleasure hormones”.
They have a very useful property - low calorie content. Nutritionists often, to the maximum, use them in diets for weight loss.
Fruits and vegetables, due to the content of their own enzymes, have an excellent effect on digestive processes, improve the absorption of heavier meals.

Let fresh vegetables and fruits always be on your table.

6. Bright fruits and vegetables are healthy.

Probably, there is no person on earth who would not be attracted by the bright colors of oranges, apples, melons, tomatoes, etc. They have an attractive color, but, in addition, bright fruits and vegetables are also useful because they contain a large amount of antioxidants.

Antioxidants have a very good effect on our health - they rid our body of the negative effects of free radicals (very "harmful" molecules).

In addition, they have a positive effect on:
Immunity;
Cell aging slows down;
Proper functioning of the organs of the whole body.

According to research, skin color has its own properties.

Yellow.
Pineapples, apples, peaches, mangoes, etc. - strengthen the cardiovascular system.

Red.
Apples, strawberries, tomatoes, watermelon, etc. bring youth to a person.

Orange.
Orange, carrot, papaya, pumpkin - prevention of cancer.

Green.
All the same apples, avocados, greens, kiwi, cabbage, etc. - contribute to good digestion and "calm" the nerves.

Lilac.
Eggplants, plums, blueberries also keep youth and raise the body's immunity.

Be sure to include colorful fruits and vegetables in your diet.

7. Introduce more unprocessed foods into your diet.

It's no secret that most processed foods are not healthy, as the processing destroys useful vitamins, damages protein and fats.

Supermarkets are crammed with processed foods: various types of sausages, preserves, sauces, mayonnaise, confectionery, and so on. Colorful packaging, attractive appearance, fragrant taste lure us - "buy, buy, ku-wee ..."

But how many preservatives, trans fats, harmful food additives that enhance the taste and extend the shelf life, are contained in these products. In addition, they contain the minimum amount we need - nutrients, trace elements, vitamins. But there are a lot of calories.

We need to prioritize unprocessed foods: whole grains, legumes, vegetables, fruits, nuts, eggs, fish, and more.
They are valued for their natural state, ie. without undergoing heat treatment.

Switch to natural products and you will be fine.

Probably enough "letters" for today. Relax and read...

Suffering from insomnia, frequent colds, depression and headaches, we begin to think that the body gives us quite obvious distress signals. Turning to a doctor or experienced comrades for advice, we often hear the opinion that we should lead the right way of life. Most people have general ideas about the meaning of such a term, but they do not realize the nuances that are included in its postulates and do not use it in everyday life. Let's talk about what these rules are.

General information

So what is the right way of life? In general terms, this term can be described as a combination of factors that favorably affect the life, health and well-being of any person. Simply put, these are our actions and actions, the regular repetition of which makes us feel great. The system of correct values ​​includes certain requirements for nutrition, physical activity, daily routine, and the spiritual component. In short, the right way of life is present in all possible areas.

How to start changing your diet?

In modern society, it is generally accepted that the main requirements relate to the diet. We are what we eat. This phrase is justified in many ways. First, let's recall the basic rules. Give up junk food, pickles, smoked, fried, flour, everything that negatively affects our body in general and the digestive tract in particular. These activities will help you start living a healthy lifestyle. Proper nutrition is based on more complex postulates, your daily food should be optimally balanced. This will not only help not to harm, but also strengthen your immunity and vitality. Please note that you are not required to starve at all, a healthy diet is not a diet. Calorie restriction, as a rule, leads only to a negative result, wasting.

About useful and necessary substances

Proper nutrition as a way of life - this is the slogan recommended for every person to take as a basis. Let's talk about what components must be included in your regular diet. These include:

• Vitamin C. Necessary for immunity and protection of the body from various viruses. Stimulates the production of collagen, so that the skin remains elastic and youthful longer. The vitamin is also found in strawberries.
• Potassium. It is a universal useful substance, the presence in the body of which is an excellent prevention of heart disease, high blood pressure. Potassium is also necessary for the formation of bones and the muscular system. It is found in dried apricots, bananas, animal meat and poultry.
• Calcium. The basis for the formation of teeth and strong bones. In large quantities, this mineral is found in dairy products, as well as in cabbage.
• Iron. This component is responsible for supplying cells with vital oxygen. The absence of a substance provokes anemia, regular fatigue, apathy, and a decrease in immune functions. Iron is found in red meat and legumes.
• Vitamin D. Responsible for the absorption of calcium in the body, it is necessary for the proper development of children.
• Vitamin E. Helps to improve the condition of the skin and hair, supports the protective function of the body. Found in nuts and seeds.
• Magnesium. Another versatile and important substance. Favorably affects the nervous system, the condition of muscles, bones. Prevents the development of strokes and other heart diseases.

Among other things, proteins and fatty acids should be present in the diet. The right lifestyle for women in position involves the use of folic acid. This valuable substance is necessary for Regular consumption of special vitamins, as well as greens and avocados, will significantly reduce the risk of birth defects.

Such important and necessary drinks

Do not forget about a very useful rule - drink at least two liters of water per day. By the way, the liquid consumed can be doubly useful, for example, black tea helps to strengthen blood cells, which means it helps our immune system to fight various viruses much more effectively. In many countries, herbal infusions are also popular. They are not only an excellent preventive, but also a therapeutic tool. So, you can brew lemongrass, ginseng and other useful gifts of nature.

Do not forget to load the body

Correct, implies regular physical activity. It is not worth avoiding activity and sports exercises, they not only improve the figure, but also help to strengthen your health. Of course, subject to certain measures. Moderate regular movement provides stimulation of the lymphatic system, which is responsible for the removal of toxins, toxins and other impurities from our body. Such cleansing of the body strengthens the immune system and significantly reduces the risk of developing viral and colds. To maintain proper body tone, it is necessary to devote no more than one hour to sports activities per day, but increasing the load can lead to overstrain and Try to pay attention to all muscle groups. Push-ups are responsible for strengthening the muscles of the heart, and abdominal exercises improve the functioning of the digestive tract.

Looking for a hobby

The right person can and should contain special exercises. Each person is free to choose them independently, someone prefers classical hardening, and someone tries to achieve harmony with the help of yoga and other Eastern teachings. Such techniques have a positive effect on human health and the state of his nervous system.

About laughter and nervous breakdowns

How to lead the right way of life? The simplest advice is as follows: enjoy life and enjoy it. Try to minimize the negative emotions that are present in our lives to one degree or another. Remember: it is not fear and tears that prolong life, but laughter. Even scientists have proven this thesis. So, according to ongoing research, people whose face often lights up with a smile are less likely to get sick and have greater endurance. But stressful situations, on the contrary, increase the production of negative hormones that weaken our health, make it more susceptible to aggressive attacks of viruses. Regular nervous shaking can lead to weight gain, early sclerosis and deterioration of character.

How to get involved and not break?

Many people are wondering how to start the right way of life. It is quite difficult to give up permanent habits, and sometimes almost impossible. Do not despair. First, make a change plan that you will have to stick to. Visualization makes the process much clearer and clearer. Add the following basic postulates to your list:

• Changing the diet, eating at short intervals at fixed hours.
• Moderate but regular physical activity.
• Rejection of bad habits.
• Formation of a new system of values.
• Finding a useful and interesting hobby.
• Rest, especially after a hard day's work.
• Connect with people who share your views.

Do not rush to master the entire list at once, move systematically, gradually mastering new heights will help you avoid breakdowns. It is necessary to plan not only useful skills, but also the mode of your day. Given a person, you can create a schedule that will help you achieve the best results in all areas of life.

Change bad habits to good ones

The right way of life always means giving up bad habits and following useful rules. What harms your body the most? The most common problems of our time are cravings for alcohol and nicotine, it is hardly necessary to talk about their harm, absolutely each of us knows that such vices shorten life expectancy. But sleep can be attributed to useful habits! Sitting up late at night at the computer? Such a decision will have a negative impact on health. Ideally, you need to go to bed at the same time every day, you should rest at least 8 hours in total. To make it easier for the body to relax and fall into a slumber, go for an evening walk or ventilate the room for 15-20 minutes.

On the need for personal hygiene

Another useful habit that we teach our kids from an early age is hand washing. Such simple security measures will protect you from many viruses. It is best to repeat hygienic manipulations twice in a row, this will enhance the protective effect. Do you want to cleanse your body? Do not forget to take a shower every day, and visit the bathhouse or sauna a couple of times a month. Hot water and air stimulate internal processes and also destroy bacteria.

Too often, when we start eating right and exercising, our patience lasts only for a few days or weeks, and after this period, we again and again return to the old lifestyle and addictions. Changing views on nutrition, weight and daily routine - this is what can help break this vicious circle. To make a positive shift in health, you should review your diet and start following some rules.

Think of it like taking care of your car: you fill it up with good quality gasoline regularly, you get motor oil to keep it running properly, and the same should happen to your body. Don't wait until one day you automatically get in shape, or dream about the day when you finally decide to change something. In this article, I offer useful rules that, if followed, will allow you to be the best every day, not just tomorrow.

Prioritize

We are all victims of our food environment: when we feel hungry, we eat what is nearby. On the other hand, healthy people plan their food intake very carefully and realize that right at their fingertips they always have the foods they need, those that will fill them with new strength and energy, but will not contribute to weight gain. The same can be said about physical activity. You just need to find time for them. There will always be some excuse, some other work to do, or a reason why you absolutely have to stop at a service station to buy junk food. But if you're serious about getting healthy, you need to prioritize your needs, food, and exercise.

Add more vegetables to your diet

You can eat half a plate of vegetables several times a week, but in reality you need this amount every day. Establish some vegetable habits, such as drinking vegetable juice regularly or adding carrots, celery, and capsicum to your lunch, so that even if you don't eat vegetables for a couple of days, you still manage to get some of the vitamins you need throughout the day.

Eat nuts

Nuts are small sources of energy, especially walnuts. They contain many vegetable fats that are good for the heart. Buy a large package of nuts and divide the contents into small portions. Such a snack will easily relieve you of hunger, but remember: ten nuts - at one time.

Eat what you love, but in moderation

"Life is too short to eat poorly" This is a very simple saying, but it makes sense. If you know that foods such as cakes, cookies, pastries, and fried foods contain fats, preservatives, additives, and various artificial junk, why are you saturating your body with them? It's okay if it happens from time to time, but eating such foods every day for no reason other than the stupid excuse "I can't eat only quality food" does not lead to anything good. Take care of your body, and it, in turn, will work and look better every day.