Good health. what you need to feel good: food, sleep and rest

Good health occupies an important place in our lives. If you feel bad, then you will not be interested in any event, you will not even want to go shopping and make purchases. Let's talk about how to charge yourself with vivacity and strength for the whole day.

If you ask office workers how many working hours they spend at the workplace, most will confidently answer that their working day exceeds eight hours.

Everyone knows that working in an office is working at a computer, and spending the whole day in the same position is heroic deed, but many spend not one day, but many years, over time they begin to get tired, then irritability comes, and this already leads to more serious violations:

- Digestion is disturbed
- Loss of sleep, insomnia appears
— Frequent drops moods lead to depression
- Headaches occur
- Prostration
- Chronic fatigue

If you have symptoms such as an increase in lymph nodes, muscle pain, allergies, headaches, disturbed sleep, nervousness appears, the temperature rises for no reason, urgently change your daily routine!

The main rule for wellness is a correct, healthy way of life. It includes:

- correct, good nutrition
- Sufficient time for sleep and rest
— Good mood
- Physical exercise

The secret to feeling good is proper nutrition, in your daily diet Vitamins and microelements necessary for life must be present. Do not limit yourself in the use of proteins, plant foods, drink in enough plain, still water.

fat, spicy food exclude from your menu, so do not eat semi-finished products. Cook food with vegetable oils that are good for the heart (olive, corn, sunflower, soy, rapeseed), butter better to exclude. Everything should be in moderation, you should not take too long breaks between meals, you should not overeat, eat in moderation, in small portions with an interval of 4-5 hours.

If you can’t stop and still overeat, then at least try to eat salad or raw vegetables instead of too high-calorie dishes.

If you come home from work too tired, do not try to cheer yourself up with pills or alcohol, the recipe for well-being is to relax. First, take a shower, the water should not be too cold, not too hot. Turn on the shower and just stand under the streams of water for a while, let the water wash everything off you negative energy, negative emotions, fatigue.

Then you can lay down a soft rug and relax. You can make several relaxing movements: To do this, sit on your heels, spread your knees wide, and lean forward with your arms outstretched. While doing this exercise, the head, neck and face should be completely relaxed.

Physical activity should be moderate, do not heavily burden the weakened body, it is enough to do exercises for five minutes in the morning, and if you have some time at work, do the same exercises, it will be enough to stretch your arms forward, make a few turns with your head, stretching your neck , inhale deeply and exhale.

If you sleep soundly at night, then your health will be good, for good health, you need to sleep for at least eight hours, but it is not desirable more, oversleeping will not give you anything good. Before going to bed, drink a glass of water, do not drink invigorating drinks that can cause insomnia.

Even if some actions have occurred at your work that have caused you dissatisfaction, irritation, try, when you come home, to distract yourself from negative thoughts. Calm down, think about something pleasant, if you can’t drive away the blues from yourself, share the problem with a person close to you, you will see it will become easier for you.

A good way to improve well-being, there is a massage, chocolate massage perfectly relieves stress, it also relieves fatigue and removes toxins from the body through the skin. In order to get rid of chronic fatigue, can be applied manual therapy. Ginseng stimulates energy well, it also improves immunity, the course of treatment should not be more than 8 weeks.

To invigorate yourself, it is useful to take sweet root syrup, aloe, hawthorn fruit, and a decoction of hop cones. Before going to bed it is useful to drink a decoction of valerian, oregano and mint.

Several useful tips how to achieve good health: scientists have already established that the body needs the necessary trace elements and vitamins for proper functioning, they not only improve well-being, but can also prevent certain diseases.

To do this, include any fruit in your breakfast, this will provide you essential vitamins, as well as add content to the body folic acid, which prevents the development of heart disease. Do not forget about zinc, it is indispensable for well-being, and also increases sexuality and potency.

All this is absolutely not difficult to implement, over time, these rules will become a necessary part of your life, then you are guaranteed to feel good for a long time.

What is great wellness? This is the state when we feel great in everything: physically and spiritually, we are in harmony with the whole world that surrounds us and expect only the most pleasant and ideal from life.

How to keep a good state of health always?

Absolute love is a great option for this, but to adore all your surroundings without different conditions Not every person can do it at all: it’s one thing to say, and it’s completely different to do it. Learning to give only the best impressions to those around you in every situation, and without different expectations to help everyone who needs it, is quite difficult, as it may seem. However, starting to do this is not so difficult: start with a smile - after all, a sincere, warm smile does not cost us any effort, and joy and happiness can bring people a lot.

Also, absolute love for others always begins with self-love, which we have never been taught. Thanks to this, first of all, you should plan your own days in such a way that there is enough time for rest, and not reduce given time without extreme need, sacrificing their own well-being in the name of dubious values ​​and ideals.

In the morning, with the wake-up call, a lot of people "pick up" from bed, and do not always have time to have breakfast, going to work. Stress begins already on the road, when a car or bus gets into a “traffic jam”, and at work they continue: we often come there sleepy and irritated. The day is "twisting", and there is little time even for a real dinner, not to mention rest; and in evening time we hurry home, where the family and everyday duties are waiting - there is no time left for ourselves.

Rest and wellness

But you can spend your vacation not only in your free time, but also in working hours: most experts are sure that labor efficiency may depend on this.

“Coffee” and “smoking” breaks can hardly be considered a pleasant rest, especially in another version: there is little benefit from coffee, and only harm from smoking. Instead of spontaneous absences, plan your day in such a way that a couple of times, after a certain period, take 10-minute breaks, not counting lunch. There is no need to strive to return to work after lunch if there is time left: this is your legal rest. It is better to go outside - regardless of the time of year, and in bad weather you can sit quietly and read something cheerful and positive. Computer workers need short breaks every 50 minutes. If there is very little time, go at least to the toilet room, rinse (or spray) your face cool water, try to perform a couple of simple "warm-up" movements, and air the office a couple of times throughout the day. More employees from work can perform to each other light massage: even 1-2 minutes of massage of the arms and shoulders will bring considerable softening to tense muscles.

Not everyone knows that specialized breaks related to the specifics and peculiarities of work are provided for by the Labor Code of the Russian Federation.

Helps to reduce fatigue and meaningful change of activities, and you need to change one type of activity to another when you are not tired yet.

Most office workers often have a condition called "the illusion of physical fatigue." Arriving home, do not rush to accept the long-awaited horizontal position; at a minimum, do not stay in it for more than 15 minutes. Rest as a "felting" on the couch watching TV will not bring anything good: the nervous system is overloaded even more. In the summer, you can go outside, walk, run, ride a bike, go to the pool; during winter, you can also go for a walk, and visit a steam room or a bathhouse at least 2 times a month.

Take a shower or bath after work should not be before going to bed, but immediately upon arrival home. The sooner you do this, the better you will relieve fatigue and be able to rest in the remaining time: water washes away not only dirt, but also negative energy.

Do not drink black coffee or tea in the evening, but drink an infusion of herbs - ordinary chamomile or mint, and instead of sitting at the TV or computer, read good book- it also helps to calm down and relax.

On weekends, those who have a sedentary job need to walk more, move around, play any sport. For those who work while standing, perform procedures to relax the muscles of the legs, perform massages and foot baths; perfectly revive blood circulation in the legs cycling, swimming and race walking.

Plan your weekends in such a way as not to think about work: go to the theater, to a concert or just to the cinema, go to nature. Outdoor recreation with barbecue and alcohol, which has become traditional view rest for the “average” residents of Russia is hardly good for well-being; Nobody cancels barbecue, but in parallel with this, you can plan a long walk through the forest, picking mushrooms, berries or medicinal herbs.

But what is not necessary to do on weekends is to sit at home, take part-time jobs or “work from home”, spend all day in the kitchen and do global cleaning. Although, if the transformation of a “polluted” apartment into a clean comfortable home brings you spiritual joy, and not physical fatigue, please yourself with this method.

Nutrition for great well-being

There is a lot of talk about food these days. Let us briefly recall that in Russian Federation diet is climate related. Few during the winter sunlight and the weather is cool and often overcast; weakness, nervousness, depression and insomnia appear.

In order for the body to “have enough”, include fresh herbs, light vegetables and fruits, foods with omega-3 in your diet ( sea ​​fish, seafood, nuts, unrefined vegetable oils etc.), eggs, milk products, cheese, red meat and offal.

Do not skip lunch, and eat porridge on the water rather than sandwiches and coffee; snack throughout the day - fruits, dried fruits, nuts, natural yogurt.

Reduce salt intake - its accumulation delays the elimination of toxins; remove canned and semi-finished products; stop stirring incompatible products; do not eat on the go and at night.

You need to abandon rigid diets: make up for yourself healthy diet once and for all, and compose various products, with different preferences, as in an Ayurvedic kitchen - moderately sour, salty, sweet, etc.

Drink enough drinking water(up to 1.5 l) both in summer and during winter: excellent health can only be with normal water balance in the body.

Good sleep for great well-being

For a healthy sleep, you need to go to bed no later than 23 hours, but you should not sleep during the day, especially in the second half.

It is better to sleep with your head to the north or east to avoid dissonance with the earth's electromagnetic fields.

The bed must be very even and hard enough, and the pillow must be small and not soft: the spine will be normal, as well as cerebral circulation, and wrinkles on the face and neck will not appear for a long time. In perfection, it is better to remove the pillow completely: not everyone knows how to sleep like that, but you can try, it will come out of nowhere.

The posture during sleep is also important: it is suggested to sleep either on the side or on the back, but it is not necessary on the stomach - they suffer and internal organs, and spine, and skin.
Temperature environment in the bedroom should not be higher than 20 ° C, but in our apartments during the winter it is much hotter, and temperature drops are not uncommon. Ventilate the room before going to bed, and try to sleep with the window open, but do not allow drafts.

Creator: Gataulina Galina
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Our well-being is determined by many things. But one of the most important is the air we breathe and the water we drink!

Good health in the city - two rules:

1. Walk on quiet streets!

Going somewhere on business in the city, make it a rule, if possible, to go through courtyards or small alleys and streets.

Studies show that air pollution is an order of magnitude greater near major highways and highways than in courtyards and narrow streets.

Just by trying to walk more often on quiet streets, you will significantly reduce the amount of air you breathe. harmful substances!

2. Drink 3-3.5 liters of water a day!

It may surprise you, but this is exactly the amount of consumption of clean drinking water per day that is necessary for residents of large metropolitan areas.

Water helps to remove harmful substances and toxins from the body that we inhale while living in a large city.

According to some experts, for example, Valery Petrosyan, professor of the Faculty of Chemistry at Moscow State University, the old norm of 2 liters per day is no longer relevant for residents modern metropolis.

In large cities, the amount of pollutants has increased significantly, so it is necessary to increase the consumption of clean drinking water to 3-3.5 liters per day. Of course, unless you have some serious contraindications regarding the amount of water consumption associated, for example, with kidney disease.

simply by choosing routes along quieter streets and drinking at least 3 liters of simple pure water per day - you support your good health without spending extra money on it!

Good health in the city is a challenge!

These two not tricky ways will help your body cope with the increasing negative impact environment and maintain good health in the city, in any major metropolitan area.

Good health, especially when living in a large city, is not easy to maintain! But it is possible at the same time, without spending on it big money.

It is only important to lead a healthy lifestyle!

What is a healthy lifestyle?

A healthy lifestyle consists of a combination of the following components.

Formation healthy lifestyle life is:

• The water we drink
• The air we breathe
• The food we eat
• regular sleep
• Regular physical exercises
• No consumption of tobacco and drugs
• Not consumption in excess of alcohol

These are the foundations of a healthy lifestyle!

If we try to monitor the quality of all these items, good health will accompany us more often.

What ? This is a state when we feel good in all respects: physically and spiritually, we are in harmony with the whole world around us and expect only the best and most beautiful from life.

How to keep good health always?

Unconditional love - The best way for this, but not every person knows how to love all his surroundings without any conditions: it is one thing to say, and quite another to do. Learning to give only positive emotions to others in any situation, and without any expectations to help everyone who needs it, is not as easy as it seems. However, starting to do this is not so difficult: start with a smile - after all, a sincere, warm smile does not cost us any effort, and joy and happiness can bring people a lot.

Besides unconditional love to others always begins with self-love, and we were never taught that. Therefore, to begin with, you should plan your days in such a way that there is enough time for rest, and not cut this time without extreme need, sacrificing your well-being in the name of dubious values ​​and ideals.

In the morning, with the wake-up call, most people "get out" of bed, and do not always have time to have breakfast, going to work. Stress begins already on the road, when a car or bus gets into a “traffic jam”, and continues at work: we often come there sleepy and irritated. The day is “twisting”, and there is not enough time even for a full meal, let alone rest; and in the evening we hurry home, where the family and everyday duties are waiting - there is no time left for ourselves.

Rest and wellness

But you can relax not only in your free time from work, but also during working hours: many experts are sure that labor productivity depends on this.

"Coffee" and "smoking" breaks can hardly be considered rest, especially in the second case: there is little benefit from coffee, and only harm from smoking. Instead of spontaneous absences, plan your day so that several times, after certain time, arrange 10-minute breaks, not counting lunch. Trying to get back to work after lunch if there is time left is not a good idea: it is your legal rest. It is better to go outside - at any time of the year, and when bad weather You can sit quietly and read something fun and positive. For those who work at the computer, short breaks are needed every 50 minutes. If there is very little time, go at least to the toilet room, rinse (or sprinkle) your face with cool water, try to perform a few simple “warm-up” movements, and air the office several times during the day. Work colleagues can also give each other a light massage: even 1-2 minutes of massage of the arms and shoulders will bring considerable relief to tense muscles.

Not everyone knows that special breaks related to the peculiarities and specifics of work are provided Labor Code RF.

It helps to reduce fatigue and timely change of activities, and you need to change one type of activity to another when you are not tired yet.

Many office workers often a condition called "the illusion of physical fatigue." Arriving home, do not rush to take the desired horizontal position; on at least, do not stay in it for more than 15 minutes. Rest in the form of "felting" on the couch watching TV will not bring anything good: the nervous system is overloaded even more. In the summer, go outside, walk, run, ride a bike, go to the pool; in winter, you can also go for a walk, and visit the sauna or bath at least twice a month.

Take a shower or bath after work should not be before going to bed, but immediately upon arrival home. The sooner you do this, the better you will relieve fatigue and be able to relax in the remaining time: water washes away not only dirt, but also negative energy.

Do not drink black tea or coffee in the evening, but drink an infusion of herbs - ordinary chamomile or mint, and instead of sitting at the TV or computer, read a good book - this also helps to calm down and relax.

On weekends, those who have a sedentary job need to walk more, move, play any sport. For those who work while standing, perform exercises to relax the muscles of the legs, massage and foot baths; perfectly restore blood circulation in the legs cycling , swimming and walking .

Plan your weekend so as not to think about work: go to the theater, to a concert or just to the cinema, go to nature. Outdoor recreation with kebabs and alcohol, which has become a common type of recreation for "average" Russians, is hardly good for well-being; Nobody cancels shish kebabs, but in parallel with this, you can plan a long walk through the forest, picking mushrooms, berries or medicinal herbs.

But what you don’t have to do on weekends is to sit at home, take part-time jobs or “work from home”, spend all day in the kitchen and do global cleaning. Although, if the transformation of a “dirty” apartment into a clean, comfortable home brings you spiritual joy, and not physical fatigue- please yourself in this way.

Nutrition for wellness

There is a lot of talk about food these days. Let us briefly recall that in Russia the way of eating is connected with the climate. In winter, there is little sun, and the weather is cold and often overcast; weakness, irritability, depression and insomnia occur.

In order for the body to “have enough”, include in the diet fresh greens, bright vegetables and fruits, foods with Omega-3 (sea fish, seafood, nuts, unrefined vegetable oils, etc.), eggs, dairy products, cheese, red meat and offal .

Do not skip breakfast, and eat porridge on the water rather than sandwiches and coffee; snack during the day - fruits, dried fruits, nuts, natural yogurt.

Reduce salt intake - its accumulation delays the elimination of toxins; remove canned and semi-finished products; stop mixing incompatible products; do not eat on the go and at night.

Give up rigid diets: make a healthy diet for yourself once and for all, and combine different products, with different tastes, as in Ayurvedic cuisine - moderately sour, salty, sweet, etc.

Drink enough clean water (up to 1.5 liters) both in summer and winter: good health is possible only with a normal water balance in the body.

Healthy sleep for good health

In order for sleep to be healthy, you need to go to bed no later than 23 hours, but you should not sleep during the day, especially in the second half.

It is better to sleep with your head to the north or east to avoid dissonance with the Earth's electromagnetic fields.

The bed should be flat and hard enough, and the pillow should be small and not soft: the spine will be normal, as well as cerebral circulation, and wrinkles on the face and neck will not appear for a long time. Ideally, it is better to remove the pillow completely: not everyone knows how to sleep like that, but you can try, it will suddenly work out.

Posture during sleep is also important: it is recommended to sleep either on your side or on your back, but you should not sleep on your stomach - both the internal organs, the spine, and the skin suffer. The air temperature in the bedroom should not exceed 20°C, but in our apartments it is much hotter in winter, and temperature drops are not uncommon. Ventilate the room before going to bed, and try to sleep with the window open, but avoid drafts.

A PHOTO Getty Images

Sometimes “micro changes,” which we don’t even consider changes, can do more for us than radical decisions. It's just that the likelihood that these tiny changes will become an integral part of our lives is much higher than the promise of once and for all to quit smoking, overeating at night or sitting in front of the computer in the evenings. If the proposed ideas do not suit you, you are free to come up with something else. There is only one condition: a new action, if it involves repetition, should take no more than two minutes of your time. Otherwise, our unconscious will regard the change as global, which means it will resist it.

Sleep with an open window

Even in the center of a metropolis, the air outside is usually much cleaner than indoors. Especially at night when traffic is less intense. Leaving windows closed means breathing stagnant polluted air all night. Clear head, fresh complexion, more energy - you will notice these changes the very next day. Don't forget to use ear plugs and a sleep mask for a deep and truly restorative sleep.

Change household chemicals

organic household chemicals based on natural acids will improve the atmosphere in the house. Instead of synthetic fragrances, aromas will be carried throughout the living quarters essential oils. And the amount of chemicals that the body encounters will greatly decrease. It’s worth starting the change with bath and dishwashing detergents, as well as washing powder for bed linen. After all, our body is in contact with sheets and blankets for many hours every day.

brush your tongue in the morning

Language is a reporting card about the state of our body. It can be used to judge the state of health. Normally, it is pink, smooth, soft, not too thick and not thin. If there is a dense coating on it or teeth marks on the sides, then you should lighten your menu for a while, as the digestive system cannot cope. It is easy to check this: every morning after a heavy late dinner, the picture is the same. Plaque is the toxins that the body managed to remove during the night. Therefore, it is useful to make it a rule to brush not only your teeth, but also your tongue. A brush is not suitable for this, but an ordinary teaspoon is fine. Move it with an edge from the root to the tip of the tongue.

Start your day with water

Getting out of bed, first go to the kitchen to put the kettle on, and only then go to the bathroom. After brushing your teeth, drink a large glass warm water. It "awakens" digestive system stimulating bowel cleansing. If you have not done this before, then you will not see the effect immediately, but after a few days. Also, make sure you have water near you throughout the day. Let the bottle always be on your desktop, in the car cup holder, in your bag. Gradually, this will significantly improve your well-being and appearance. The complexion will become more even, sebum secretion will normalize, signs of puffiness will disappear or will appear much less frequently, digestion and other vital processes will normalize.

Hang a horizontal bar

And hang on to it whenever you need to de-stress. Stretch your arms, straighten your shoulders and concentrate on how the muscles are stretched - this will help to relax the mind. Do the exercise for 30 seconds to two minutes. Gradually, you will begin to notice that heat is rushing to the muscles. This is normal: this is how the body gets rid of muscle blocks and toxins.

Fruit in the dish instead of sweets

When laying out purchases, immediately wash vegetables and fruits. Let them, and not sweets or pastries, take their place in the dish that is always on the table. Having a clean radish or carrot on hand makes it easier to make healthier choices when thinking about what to snack on. And what you want to eat less, put in closed packages and put them in the top drawers of the cabinet. The less these products catch your eye, the less often you think about them.

Get a massage for stress

This exercise activates the parasympathetic nervous system and relieve stress instantly. You can do it anywhere, even in public transport and at work. Tap your fingers throughout the exercise. right hand on the left hand, in the hollow between the knuckles of the little finger and ring finger.

1. Close your eyes. Open them three times at intervals of about a second, each time looking straight ahead. Close your eyes.
2. Open your eyes by looking to the lower right corner. Without closing your eyelids, look to the lower left corner, and then draw a circle with your eyes. First clockwise, then counterclockwise. Close your eyes.
3. Open your eyes looking up. Without closing your eyelids, look down. Close your eyes.

To check how simple and unusual exercise relaxes, test. Before doing it, stand with your arms outstretched to the sides, and turn back as far as possible through left side, then through the right. The pelvis remains in place. Remember where your palm is pointing. Do the same after doing the exercise. And be surprised at the difference.

The recommendations were prepared with the help of psychologist and wellness coach Nadia Andreeva and holistic medicine doctor Nish Joshi, author of the book The Detox Method. Practices of holistic medicine” (AST, 2015).