Better to live a healthy life. Healthy lifestyle. We observe the correct daily routine

New and correct promises are usually always made at the beginning of a period. It is always either the first day of the month, or from New Year, or from Monday. But Monday comes, and we come up with new excuses. For some reason, it is especially difficult to do sports and a healthy lifestyle in general. Either a corporate party, or New Year, or Easter, or else the money runs out and there is no longer enough for new sneakers. We'll have to wait until next Monday.

Everything would be funny if it weren't so sad. Because many begin to really do something only when they find a double chin or they accidentally come across photographs of five years ago in a bikini. And you understand that now this bikini can only be pulled on one half.

A guest post on zenhabits about the five most common excuses that block our path to bright and healthy happiness.

Mat Fazer, author of the No Meat Athlete health blog, shares his thoughts on five of the most common excuses people use. And I absolutely agree with him in this ... except for some moments.

Justification # 1. Before moving on to a healthy lifestyle, I need to plan everything.

Yes, some people really need a clear plan, because they are used to acting exclusively on a schedule. And there is nothing wrong with that, because if your schedule is scheduled by the hour, and your diet is by day of the week, you will definitely not miss anything.

The problem is a little different. The fact is that such planning for the majority is banal procrastination. And all this can drag on. Until next Monday, if not until next New Years.

Try to start small - with a simple walk, which can gradually develop into jogging or walking to the nearest gym. It's always easier to start with something simple and casual. And only then, when you get used to at least these simple rituals, you can start planning something bigger and grandiose. Without forgetting, of course, continue to make at least these everyday walks.

Justification # 2. I'm in such a terrible shape. I’m even scared to think about starting!

Getting started is always difficult. Especially after a long break. Every day you need to literally force yourself to do at least something in the right direction. And even after walking, you feel how all your muscles ache (and this happens). Diet is even more complicated.

Don't try to jump to a healthy diet right away or set challenging fitness goals for yourself. Try to start small. Over the course of the week, gradually increase in your diet some of the healthier and more correct meals or arrange for yourself at least one fasting day a week.

Try exercising, or get a one month membership to a gym, yoga, or dance studio. Try it gradually, savoring every opportunity and listening to your feelings. This way you will definitely find what you really like.

If it seems to you that well, your soul is not at all for anything, then it really just seems to you. It's not your heart that whispers to you, and it's not your intuition - it's laziness-mother sweetly condemns.

Justification # 3. I don’t know how to cook and I don’t have time for that.

Nobody says that you have to cook complex dishes that require special culinary skills and take quite a lot of time. There are several dishes that anyone can cook.

Try to at least start with breakfasts - vegetable and berry smoothies, a variety of lassis (drinks based on fermented milk products), fruit salads and classic oatmeal - all of these dishes are prepared quickly, do not require special skill and in 90% they turn out delicious (10% are sour berries and fruits).

Justification # 4. I am afraid that others will laugh at me because I am absolutely out of shape

Overcoming this fear will help you not only put yourself in order, but also get rid of an inferiority complex. You should absolutely not care what the people around you think of you. Especially when you consider that most likely they will be completely strangers.

Trust me, they don't care how fast you run or how many times you get to push up. Everyone is focused only on what they are doing. And who is there next to him waving his legs is hardly of interest. Of course, if you do not touch him with these very feet.

The only place where this can happen is in group activities (yoga, aerobics, dancing, fitness). And even then only for those where the coaches are men. Only here does a woman wake up not only with the desire to do everything right and finally lose these extra n kg. Added to all this is the desire to be better than everyone else, and to look beautiful. That's when classes begin in full war paint, T-shirts from the neckline to the navel and injuries. The same applies to men, when a lady appears in the gym - everyone immediately begins to puff twice as hard. The result is wounded pride and injury.

If these situations make you feel uncomfortable, start by doing your homework. And only when you decide that now you are not ashamed to show up in the sports club, join group classes or classes in the gym. Buy a few lessons with an instructor, after all. He will certainly quickly get you in shape.

Justification # 5. I would like to join the group lessons, but I am afraid that I will not keep up with the general pace

Not true! I have seen so many people join the group in the middle and at the end of the year. Nothing terrible happened to them and they gradually pulled themselves up to the general level. If this is a fitness class, you can always choose a lighter weight for yourself. And if you join a yoga class, the instructor will help you until you fit in and stop making mistakes.

How to get yourself started?

Everyone has their own limit. One glance at myself from the side in a swimsuit was enough for me. And I not only decided to resume classes, I ran at a run to sign up for a sports club! Someone needs a friendly kick, and someone can only make them think about health problems. In any case, the option “I am the way I am and I love myself this way” is just an excuse for the lazy. Nobody says that you should immediately lose 10 kg, become like a dried roach and eat exclusively on grass.

Indeed, in fact, sports and healthy and tasty dishes, in addition to health, give us something else - a lot of positiveness, energy and, possibly, new interesting acquaintances. After training, a second wind opens and productivity increases. You feel very differently. And even if in fact nothing has changed outwardly yet, then the internal changes are much more significant. And those around you will feel it even faster than you yourself.

If you reread all these excuses and realize how much these, in fact, childish excuses can cost you, everything immediately starts to seem not so complicated. Try a week-long experiment. And then you don't want to go back to the old way of life.

You will need

fruits,
mineral water,
bran, etc. bread,
low-fat or low-fat dairy products.

Instructions

How do we eat? You should eat some kind of fruit before lunch. This will "calm down" your appetite, and you will no longer eat a lot of high-calorie foods. In addition, any fruit is a source of vitamins and minerals. Eat only bran, whole grains, etc. bread that contains fiber and vitamins. It helps to strengthen the immune system and allows longer hunger. Eat low-fat and low-fat dairy products. They contain no less nutrients than their more high-calorie counterparts! Make yourself a vegetarian day every once in a while, or at least cook a meatless dinner. It helps to cleanse the body. Do not use vending machines with chocolates, chips, soda, etc. This fast food is a useless "stomach full" that will not really satisfy your hunger. It is better to reduce your appetite by drinking mineral water with lemon or green tea, and then eat like a human being.

What do we drink? Have a bottle of water on your table. You need to drink at least two liters per day. It is also worthwhile that sometimes we mistake thirst for hunger. Water will prevent you from eating too much. Drink less coffee. Better to drink coffee and then switch to tea. It is worth giving up coffee with cream, sugar, syrup, etc. And less alcohol!

Helpful advice

Find like-minded people! It's more fun to change together.

Sources:

Living the right lifestyle is good for your health and overall well-being. Not everyone knows what is meant by this concept. In fact, it looks like a combination of good habits.

Instructions

Give up addictions. Smoking, alcohol, drugs and other similar substances have a negative impact on health.

Eat right. Well-being, strength and energy depend on what you eat. Avoid snacking on chips or sandwiches, and schedule meals by the hour. If you feel hungry, drink water or eat an apple. Breakfast is the main meal that should satisfy you for the whole day, and for dinner you can eat light meals - vegetables, fruits, dietary products.

Go in for sports. If you can't go to the gym and run in the morning, combine sports activities with your regular life. Get off to work early and walk a couple of stops, skip the elevator in favor of stairs and do your exercises.

Spend more time outdoors. Get out into the woods for a weekend with friends, or go there alone. Enjoy the silence and clean forest air.

Try not to be nervous and take all troubles calmly. Stress worsens mood, bad health and damages the nervous system. Don't worry about small things and learn to relax. Do some meditation: look at the sea or listen to soothing music. In a calm state, you will be able to solve complex problems faster.

Get enough sleep not only on weekends, but also on weekdays. Lack of sleep increases nervousness, absent-mindedness and irritability. Sleep at least eight hours a day. Try to go to bed and wake up at the same time every day - even on weekends. Try to make sure that nothing interferes with your rest: choose a comfortable place to sleep, draw the curtains tightly, and use earplugs to get rid of extraneous sounds.

General information

So what constitutes a correct lifestyle? In general terms, this term can be described as a combination of factors that have a beneficial effect on 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 spiritual component. In a word, the correct way of life is present in all possible areas.

How to start changing your diet?

In modern society, it is generally accepted that the basic 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, starchy foods, everything that negatively affects our body in general and the work of the digestive tract in particular. Doing this will help you start leading 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, eating healthy is not a diet. Calorie restriction, as a rule, leads only to a negative result, exhaustion.

About useful and necessary substances

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

Vitamin C. It is necessary for immunity and the body's defense against various viruses. Stimulates the production of collagen, so that the skin remains firm and youthful longer. The vitamin is also found in strawberries.
Potassium. It is a universal useful substance, the presence of which in the body is an excellent prevention of heart disease, high blood pressure. Potassium is also essential for bone and muscle building. It is found in dried apricots, bananas, animal meat and poultry.
Calcium. The basis for the formation of teeth and strong bones. This mineral is found in large quantities in dairy products, as well as in cabbage.
Iron. This component is responsible for supplying cells with vital oxygen. The lack 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. It has a beneficial effect on the nervous system, the condition of muscles and bones. Prevents the development of strokes and other heart diseases.

Among other things, proteins and fatty acids should be present in the diet. The correct lifestyle for women in the position involves the use of folic acid. This valuable substance is necessary for Regular consumption of special vitamins, as well as herbs 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 efficiently. Herbal infusions are also popular in many countries. They are not only an excellent prophylactic, but also a curative remedy. So, you can brew lemongrass, ginseng and other beneficial gifts of nature.

Does not forget to load the body

Correct, implies regular physical activity. Avoiding activity and sports exercises is not worth it, they not only improve your figure, but also contribute to your health. Of course, subject to a certain measure. Moderate regular movement stimulates the lymphatic system, which is responsible for removing 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 a 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 something to your liking

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

About laughter and nervous breakdowns

How to lead a correct lifestyle? The simplest advice is: enjoy life and enjoy it. Try to minimize the negative emotions that are present in our life to one degree or another. Remember: it is not fear and tears that prolong life, but laughter. Even scientists have proved this thesis. So, according to studies, people whose face is often lit up with a smile are less likely to get sick and have more endurance. But stressful situations, on the contrary, increase the production of negative hormones, which weaken our health, making it more susceptible to aggressive attacks by viruses. Regular nervous shocks can lead to excess weight gain, early sclerosis and deterioration of character.

How to get involved and not get lost?

Many people are wondering how to start a healthy lifestyle. Quitting persistent habits can be difficult and sometimes almost impossible. Don't despair. First, make a change plan that you will have to stick to. Visualization makes the process much clearer and clearer. List the following basic postulates:

Diet changes, food intake at short intervals at fixed hours.
Having moderate but regular physical activity.
Rejection of bad habits.
Formation of a new value system.
Search for a useful and interesting hobby.
Rest, especially after a hard day at work.
Chatting 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 disruptions. Planning requires not only useful skills, but also your daily routine. Considering the person, you can create a schedule that will help you achieve your best results in all areas of your life.

We change bad habits for useful ones

A correct lifestyle always implies giving up bad habits and following useful rules. What damages 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 every one of us knows that such vices shorten life expectancy. But sleep can be attributed to useful habits! Sitting 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, in total, you should rest for at least 8 hours. To make it easier for the body to relax and fall asleep, go for an evening walk or ventilate the room for 15-20 minutes.

The need for personal hygiene

Another useful habit to which we teach our kids from an early age is hand washing. These simple security measures will protect you from many viruses. It is best to repeat the hygienic manipulations twice in a row, this will enhance the protective effect. 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 kill bacteria.

When fatigue, apathy, weakness and inability to work productively overcomes, a person begins to think about where all this comes from and why, as before, cannot work in full force and not feel the loss of inner harmony?

Fatigue, frequent illness, bad mood and a tendency to depressive states are often the result of poor lifestyle choices. That's all, you ask?

That's right, we will answer! After all, the main components of human life depend on the way of life: health, mood, performance. If all this is at zero or close to this mark, there can be no question of success. It will not work to become a happy harmonious person, littering your everyday life with something that you can completely refuse.

How to lead a healthy lifestyle in modern reality

What are the benefits of lifestyle? The basis of this principle consists of several key points:

proper nutrition,
physical education of the body,
verified routine of weekdays, weekends,
refusal of harmful addictions.

To all this, it is imperative to add a positive attitude. You can't build a happy life with bad thoughts. And everyone knows: thoughts are material! Therefore, a good mood is a cure for failures, illnesses and other negative achievements.

How to lead a healthy lifestyle for a teenager

You should take a guideline for a healthy lifestyle and a correct way of thinking from a young age! Therefore, let's start talking about how to properly lead a healthy measured lifestyle, affecting the adolescent category of people. During the period of personality formation, the maturation of the body, the easiest way is to establish the right habits. This will be a solid base that will not allow serious deviations from the set benchmarks in the future. After all, as you know, habits established from a young age have an impact on the entire subsequent life.

I lead a healthy lifestyle and eat right!

Here it is - the main motto of a sane young man! Proper nutrition is especially important for a growing body. The balance of vitamins and microelements, the absence of harmful components will help the body to become strong, the body to form beautiful.

What should a teenager give up in the name of maintaining health and proper formation of body systems and preserving a beautiful figure?

Sweet soda. The composition of lemonades does not contain a single useful component, except for water. Sugar, dyes, gas, essences and so on - all of this is harmful to the growing body. And if we are talking about energy drinks, it is worth adding about the danger posed by stimulants - caffeine, taurine, etc.
Artificial commercial juices. Only freshly squeezed juice! And nothing else. Purchased box juices are a surrogate. There are few natural ingredients in them, there are dyes, preservatives, sweeteners.
Fast food. Of course, what could be easier than buying a hamburger, chips, fries for lunch during a break during the school day? All fast food options satisfy your hunger for a long time. But carcinogens, fats and other components that make up fast food are so harmful to human health that eating them is just a crime against your own body!
Sugar and sweets. Sweets, chocolate, cakes, ice cream - are they delicious? Check out the composition of the sweets that are littered with store shelves today! Of the valuable in them, one sugar, which in excess causes colossal harm to the body. The rest of the ingredients, such as palm oil, dyes, thickeners, flavor enhancers, are practically poison for a teenager. And for an adult, a mature person, these products are useless. It is easy to get diabetes, increase hormonal imbalance and get all the "delights" in the form of abundant acne by eating modern "snacks".
Fatty, fried foods. Fried foods with a crispy crust just seem so appetizing and delicious. Eating fried foods is a direct threat to gastrointestinal health. Too much fat in the diet leads to classic weight problems.
Semi-finished products. Products sold in the form of semi-finished products can be compared with fast food in terms of harmfulness. Only this type of food is still, as a rule, saturated with preservatives, which are often represented by substances extremely dangerous for humans.

What is right?

The correct diet is formed taking into account the body's needs for vitamins, minerals, bioactive substances. It is desirable that food is prepared with minimal or no heat treatment, does not include harmful components in the composition, and be grown on the territories of ecologically clean farms or on our own beds. You ask, should a healthy teenage diet consist only of plant foods? Let's answer: it's like one of the options for proper nutrition! Vegetarianism is an excellent choice that fits into building the right line of a healthy lifestyle. But more about this is written in another article.

How to lead a healthy lifestyle

The dynamics and "atmosphere" of modern everyday life sometimes dictate their own rules, and not every person can resist temptations and choose the right path in life. However, think about whether you feel good eating pounds of junk food, not paying attention to gymnastics and clogging your mind with negative information? The answer is obvious! But for some reason, many people prefer to "grab their heads" later and are too lazy to change themselves and their way of life now. And what does this lead to?

You have to lose weight gained in exorbitant volumes. But you could not gain extra pounds at all.
You have to treat serious illnesses or look for ways to compensate for chronic ailments. But it was possible and not to recognize all the sorrows of loss of health.
It is required to look for ways out of their depressive states, to rush in search of means to improve everyday life. But you can live happily, almost without knowing these problems.

The sooner a person takes the path of health and chooses the right guidelines for himself, the easier, more successful and richer his life will be. And there is nothing difficult in following simple principles of a healthy lifestyle. And all the difficulties are invented by people themselves in order to justify their weakness and unwillingness to make efforts to improve the quality of their own life.

How to lead a healthy lifestyle for a woman

A woman is a mother! Nature itself laid in the image of a woman purity, humility, a guideline for maintaining the health of her own, offspring, and family.

In order to remain beautiful and attractive to the opposite sex, as well as to maintain health so that she can give life to her children and be able to raise them, a woman needs to eat right. Also, physical activity should not be neglected. The ideal choice for keeping fit is yoga. Eastern practices help to keep oneself in shape, maintain health and saturate the body with the necessary energy.

By removing fast food, sweets, fats and improperly cooked foods from the diet, a woman also takes care of her own beauty and preserves the health of her body as much as possible.

Healthy food for a healthy lifestyle

Many will ask, what can you eat for the good of your soul and body? There are many healthy foods out there. These are all vegetables, fruits, berries, herbs. If you have not chosen a strict type of vegetarianism, then natural yoghurts and other dairy products made from environmentally friendly raw materials are also beneficial. Cereals play an important role in saturating the body with useful substances: green buckwheat, oats, rice, sprouted wheat and other varieties of cereals - this has always been and will be the basis of a healthy diet.

There is such a tasty and healthy dish -! It fits perfectly into the theme of a healthy diet. The main feature of the smoothie is that this dish is prepared from fresh ingredients. There is a huge list of smoothie recipes. Therefore, it is not difficult to find an option that suits each individual. Moreover, there are several smoothie options to choose from for every day. It's also important to know that smoothies can be sweet, sour, filling, or light. It all depends on the ingredients that have been chosen for the preparation of this wonderful drink. By including this type of food in your daily diet, you can easily build the correct chain of a healthy, measured lifestyle.

Correct daily and weekly routine

A well-balanced and well-formed daily routine is an important component of a healthy and correct lifestyle. Life is healthy and good only if you cultivate self-discipline. You cannot live idly, allow yourself to be "loose", unnecessary, irresponsible. It is also important to differentiate priorities. The weekday schedule should be different from the weekend and holiday schedule. Do not confuse, mix one and the other. If possible, you should allow yourself to rest on weekends and holidays. And in order to be able to give up on Sunday and Saturday, you need to be as responsible as possible in the implementation of important tasks on weekdays. All this will not be difficult if you are full of strength, energy and a positive attitude! And where to get all this? Only by observing the rules of a healthy way of thinking, wholesome nutrition, and the correct daily routine can you reach the heights of self-improvement.

Why do you need the right lifestyle?

When embarking on the path of health and forming the right daily habits, it is important to understand that the global goal is not only the preservation of the health of the physical body. After all, whether we are healthy or sick, our existence in this guise is finite. However, we must not forget that any actions and actions performed by a person in this life bear the burden of responsibility for the subsequent ones, and also affect the family tree. That is, the fate of his relatives for the distant generations to come depends on how a particular person lives his life. You cannot be irresponsible about your way of life also because it depends on who a person will be in subsequent incarnations. Whether he gets to a higher level or "falls" to the lower karmic layers of existence depends on the actions of today's people. And it is important to remember, be aware, take into account, choosing your own path and the direction of your actions.

Yoga is a sure guide!

Wanting to take the path of self-development and healing of spirit and body, it will be correct to choose a guideline. Yoga is one of those areas that will help remove all unnecessary things from life and find answers to all questions related to building a healthy lifestyle. Perhaps there is no more suitable option than. After all, this is gymnastics for the body, and meditative practices for improving the spirit, working with consciousness, expanding abilities, breathing exercises to stabilize the main functions of your own body and get rid of unnecessary flows.

Lead a healthy lifestyle with a worthy guideline - with yoga! The answers to the questions will come by themselves in the course of studying each step of the practice. You can also ask your questions and talk on exciting topics with experienced teachers who have gone through the path of self-improvement and have found useful information on many relevant topics.

Live in harmony with yourself, the surrounding reality, society and be healthy!

What is it for - a healthy lifestyle? Why exhaust yourself with training and limit yourself to your favorite food? Isn't it better to enjoy life and choose what is tasty and pleasant?

However, a healthy lifestyle is the best gift a person can make to himself. The body will respond to a careful attitude with energy, the ability to reach more and more new heights. Its resources are not unlimited, but they can be strengthened and multiplied in the following ways:

proper nutrition;
good habits;
balance of work and rest;
calmness and optimism.

The human body, like any delicate and precise device, needs careful treatment. And he will respond to competent care with uninterrupted work. So what should be the kind of lifestyle that will ensure great well-being and the ability to achieve your goals?

In deciding to start a healthy lifestyle, people often make two mistakes: they get down to business with too low an aspiration ... or with too high an aspiration. Some are going to start on Monday every time and find new reasons to postpone it for the next time. Others get down to business vigorously, radically change their lifestyle ... but after a week they return to chips and lying on the couch.

Why is this happening and what is the right way to enter into a healthy lifestyle?

The body does not always welcome change. It is more convenient for him to live a well-established, proven life, without stress. A change in diet, a sharp change in routine, unusual physical activity - you need to get used to all this.

How to make health care a habit?

Start small. It will be much easier to rebuild if the changes are not radical, but gradual. If it is difficult to give up your favorite, but junk food, do not limit yourself completely, but reduce the usual portions. If you want to start getting up early, set your alarm not three hours earlier than usual, but five minutes. The next day, five more. Within two weeks you will get up an hour earlier - and, moreover, without stress for the body.

It takes 21 days to develop a new habit. Spend three weeks in the specified regime, fix it for one more week, and then it will be easier - the body itself will want to adhere to this new routine.

Support the new habit with something enjoyable. Doing exercises - choose your favorite music for her. Go for a healthy diet - put fruits or aromatic spices in the oatmeal. Get up early - praise yourself: if the morning begins with pleasant words for a small but important achievement, then the day should turn out in the best way.

Reinforce habits: tie them to the daily activities you need to do. And get away from what forces you to bad habits. Turn circumstances so that they work for you, not against you.

Some bad habits are not formed because they are very pleasant, but simply because a person follows the path of less resistance. He smokes not because he likes it, but just for the company, going out with his colleagues to rest. He sits on the Internet not because it is interesting, but to relax after a difficult task. Consider your daily routine and think: at what points can you replace the unhealthy with the healthy?

If you set yourself the goal of walking every day, you can simply forget about it. But if you attach a new habit to an already established schedule, it will be easier. Returning from your lunch break, circle the nearest park. On your way home from work, get off one stop early and walk part of the way. Instead of making drastic changes, make changes that will penetrate your life gently and painlessly.

A healthy lifestyle is not about sprinting, but a marathon. It is designed to last for a very long time. Therefore, it is important to feel comfortable in this lifestyle. Be patient. Important changes are slow, but long-lasting.

Healthy lifestyle tips: eating right

When people talk about maintaining health, they mean mainly proper nutrition. “We are what we eat,” says the ancient truth, and rightly so. Healthy food provides both energy and good mood and good health.

However, one of the main reasons people dislike a healthy lifestyle is that it seems incompatible with good food. Small children make a clear distinction: there is delicious food, and there is healthy. And many grow up without knowing that what is useful can be tasty.

If we talk about healthy eating, it is worth remembering another ancient truth: "Eat breakfast like a king, dine like a prince, dine like a beggar." This does not mean moodiness in the morning and promiscuity before bed, but providing your body with useful fuel at the right times.

Breakfast is the most important meal that will energize you for the whole day. It should be satisfying. Everything eaten during breakfast is processed into usable energy. Therefore, this is the best reason for those with a sweet tooth to please themselves with a piece of chocolate. And for workaholics - how to prepare for the day ahead.

Lunch should also be hearty and complete. And dinner is light, and no later than three hours before bedtime. The digestive system needs rest no less than the rest of the body, and it would be very correct not to burden it with night work.

In addition, during the day, it is advisable to have snacks: fruits, vegetables, nuts, any other healthy food. Thanks to this, you do not have to gorge yourself before bed.

Try to eat at the same time. And, of course, choose foods that will benefit, not harm.

Which ones? What brings health benefits are vegetables and fruits, cereals and whole grain breads, dairy products, protein - eggs, meat, fish. If we talk about the method of preparation, then you should avoid food cooked with a large amount of fat, choosing boiled, baked or steamed.

Everyone knows about the dangers of chips, mayonnaise, lemonade and other overly "chemical" products. Those products that are prepared with a lot of flavor enhancers, colors and similar additives have no place in a healthy diet. If you cannot do without them, learn how to cook homemade counterparts - this way you will know for sure and regulate what exactly goes to your plate.

Also, do not go for fast carbs - this includes rolls, cookies and similar flour products, as well as sweets. They are chosen as a snack because they give you a quick feeling of fullness - but that feeling passes just as quickly. To recharge your batteries for a long time and at the same time provide health, not harm, but benefit, choose slow carbohydrates - cereals, legumes, vegetables and fruits.

And, whatever the food, do not overeat. Get up from the table with a feeling of slight hunger - the brain does not immediately know about sufficient satiety of the stomach, and if it seems that there is already enough food, then in fact it is even too much.

Holidays are often seen as an excuse for a hearty meal, but there are many ways to make your holiday unforgettable without a heavy stomach. Control what you eat, choose what will allow the body to serve longer and better.

Healthy lifestyle and sports

Health is hard to imagine without physical activity. If the body is not in good shape, the person becomes lethargic and irritable. But a little warm-up - and it already becomes easier to work, cope with problems and enjoy life.

How can you help your body stay alert through sports?

It is important to remember that, if done incorrectly, training can be harmful. But their absence is also not an option. Physical inactivity is a dangerous phenomenon: lack of movement leads not only to extra pounds, but also to problems with the cardiovascular system, and with the musculoskeletal system, and with nerves.

morning work-out;
walking for 2 km is about half an hour at a free pace;
replacement of the elevator with steps;
small workouts at home.

Better yet, set aside at least a couple of hours a week for intense workouts. Even if they are short (20-30 minutes), keep it regular. For positive progress, two workouts per week are enough, although when the body gets used to the loads, you yourself will want to increase them.

First, choose something that will be enjoyable to do. Since health should become a way of life, it is also important to make sport a part of it. Therefore, choose what you like and suit your character. Whether you love team sports, or prefer running alone, want to swim or dance, all is fair.

If you work with a coach, choose him wisely. A good trainer, before prescribing a program, will definitely ask if you have any health problems, and if so, he will build a training schedule accordingly. He will show you how to perform the exercise correctly, and will be able to explain which muscle groups work in it and why it is important to perform this way and not otherwise. A good coach will monitor your progress, because they are his success too.

Try not to take long breaks. If for any reason you miss a class, practice at home. After a long absence, the muscles lose their tone, the skills gained are lost, and what was lost has to be restored anew.

Be sure to warm up. This will help prevent injury. Your body will gladly respond to the opportunity to show its strength, but it needs to be prepared - to stretch and warm up the joints.

After a hard workout, give yourself a day or two to recover.

Don't be afraid of soreness. It is the body’s reaction to unusual efforts when lactic acid is produced in the body. When it accumulates in the muscles, it causes dizziness - pain in those parts of the body that are under stress. But it is not dangerous and is usually treated with a gentle warm-up of the "affected" muscles and a warm shower or bath. Do not be afraid of this - with regular training, it quickly stops appearing, and then it is replaced by a feeling of satisfaction for its purposefulness.

Pay attention to stretching - be it a special stretching session or a small set of exercises at the end of your workout. This will strengthen the joints and help prevent problems with them as we age.

How to force yourself to play sports? For many, this is a problem.

If you are one of them, try to go from the other side - not to force. You don't force yourself to do what feels good - listening to music or watching a movie. Start with a small warm-up exercise to a bouncy song in just five to ten minutes. Set yourself up positively: you will not wear yourself out, but simply move for your pleasure. Finish this warm-up with a feeling of cheerfulness - let the body remember how pleasant it was.

Get used to treating sports as invigorating, fun. Gradually, the body itself will begin to ask for an increase in the load.

There are special programs designed for a month of continuous classes. You do a simple exercise, increasing the number of repetitions by 10-20 every day, depending on the program. It all starts with very light loads, but after a month it comes to impressive results. Such programs strengthen both muscles and psychological state, add self-confidence.

Good health and work schedule: how to combine?

Work is as much an integral part of life as health. However, these parts can contradict each other: rush jobs, lack of sleep, snacks on the run ... How to build your lifestyle so that work does not undermine your health?

Those who work at their favorite job have already done their health a great service. Favorite work is a contribution to a strong psyche. Doing what you like and doing well, finding a solution to a difficult issue, seeing the result of your work - all this brings joy and satisfaction, which is only good for your health.

Those who have a job they don't like may feel that it is a drain on energy. In this case, it makes sense to either change the way you work, or find something positive in your work. Focus on the opportunities it gives you. Find the strengths in it that will outweigh the disadvantages.

Develop more in your profession and in related fields. This is important for those who like their job, and even more so for those who seek to change it. Constant development makes the brain work and remain energetic, and in addition, it adds self-confidence.

The work does not have to satisfy in every little detail - someone was lucky with the team, but got boring classes, and someone feels indispensable, but is forced to work in difficult conditions. Do what you can to eliminate deficiencies, but do not focus on them if they are outside your area of responsibility.

But even the most beloved, pleasant and interesting job can undermine your health if you do not follow some simple rules.

Take breaks. Set aside a couple of minutes every hour to walk if you are working in the office, or to sit down if you are working on your feet. In the labor protection instructions, small breaks must be prescribed - otherwise, at some point, productivity begins to fall. If you get carried away and go headlong into a big task - do not grab the next one right after it, let the body recover.

Do not tighten until the last moment. Deadlines encourage and motivate someone, but even in such cases, after the pursuit of elusive deadlines, it is necessary to recover. And if the deadline becomes a way of life, then the person works for wear and tear. So set a reasonable time frame, add ten percent to it for contingencies, and stick with the plan.

Don't take work home. Of course, this may not apply to those who work in the steel mill, but many do not distinguish between home and office. Even if you can't do without it, set aside a workplace and working time for yourself and do not take work outside of them.

Don't work for food. And don't eat while you work. In many places this is not possible simply due to the specifics of the work, but even if it is possible, do not do it. And not only because crumbs are jammed into the keyboard, but also because performing two such different tasks at the same time is unnecessary stress for the body. He cannot concentrate either on work or on the digestive process.

Observe workplace safety regulations. Even if this is just a gymnastics for the eyes of office workers. Work is necessary in order to develop and have resources for the joys of life - do not let it spoil your health.

Healthy lifestyle and relaxation

How do those who care about their health rest? They say that the best rest is a change of activity. And also new impressions. So, here are some options for how you can achieve this.

Choose an active holiday. Someone prefers ski resorts, someone - sailing - in any case, it will bring more health benefits than passive lying on the beach. And if you are too tired at work, choose tours for beginners - they will give you both relaxation and learning new things.

Travel to another country to unusual places. For example, Turkey and Bulgaria are not only the sea, but also mountains, and a different culture, and beautiful cities. Such a vacation will give the effect of "breaking the pattern" - an expanded picture of the world and an unforgettable experience. Travel more, explore the world - it energizes for a long time.

Go hiking. Travel agencies offer routes that do not let you run out of breath, and offer to give the body an intense load. And also - beautiful views, interesting acquaintances, fresh air and a theme for many stories to friends.

Get to know your country better, go to cities where you have never been. Being constantly open to something new is part of your health. Plan a tour of several neighboring cities or spend a few days exploring one place - in any case, you will feel how household chores recede, and you will open yourself from a new side.

Renovate or relocate your home. Maybe not the most tempting option, but the result is worth it. A change of environment refreshes the mind and makes the brain work in a new way.

Take a voucher to the sanatorium. This type of recreation combines pleasant impressions with recovery, and is especially good if you choose places that you have wanted to visit for a long time. Mountains, forest or sea - all this both refreshes the overloaded psyche and fills with health.

Activities and procedures for health benefits

The lifestyle of a healthy person includes not only proper nutrition and exercise, but also a lot of different activities. To maintain and strengthen your health, take time for such procedures.

Massage. It is useful both for those who receive a lot of physical activity and for office workers - it removes muscle clamps, strengthens the back, and helps to avoid many problems with the spine. Many do not even know all the possibilities of massage - it is useful not only for the back, with its help you can eliminate problems with the digestive, cardiovascular or nervous system. And also - just relax and recharge with a good mood.

Bath or sauna. An ancient remedy for health promotion, known to many peoples. There may be individual contraindications, which need to be consulted with your doctor. But the benefits of a steam room are enormous - this way of healing helps to remove toxins, protect yourself from kidney and joint problems, cure respiratory diseases and simply cheer up.

A contrast shower is a lightweight version of the steam room, but it is no less useful. The temperature drop invigorates and refreshes, allows you to forget about colds and bad mood.

Hardening. By increasing the body's resistance to temperature changes, you will make him a huge gift. Start small - air baths, wipes off with a damp towel, gradually reduce the temperature of the shower - and over time you will notice how immunity and endurance have strengthened.

First aid course. The Red Cross organizes these weekend courses - they take very little time, but they provide knowledge that can be invaluable. And even if they never come in handy, it never hurts to have them. In addition, such a course will give an idea of how the body works.

Medical examinations. This, too, should not be forgotten if you want to be confident in your health. Set aside time once a year to make sure that all efforts are beneficial to the body, and health does not require serious intervention.

And besides, remember about such simple daily activities as walking in the fresh air, airing the room - both at home and in the office - and light cleaning. Personal hygiene is also part of a healthy lifestyle and a means of preventing disease.

Bad habits: what has no place in a healthy life

To stay healthy, you need to avoid bad habits. And this includes not only smoking and alcohol abuse - everyone knows about their dangers - but also some habits inherent in those people who care about health. What is harmful to your well-being?

Long and useless surfing the Internet. "Five minutes" stretches over two hours, during which you can do a lot of useful things. This leaves a feeling of dissatisfaction, dissatisfaction with oneself, which, of course, are not at all beneficial to health.

Complaints and discontent. It destroys both your health and those who are forced to listen to the flow of negativity. It makes sense to express dissatisfaction only where it is constructive - if you need to discuss a controversial situation, pay attention to something requiring a solution.

Trying to please everyone. In the long term, infringing on one's own interests for the sake of others is not beneficial.

Attempts to control everything. Take on as much as you can carry without harm to your well-being and mood.

Disorderly. This includes the lack of a regime, and the trash accumulated in the house, and the lack of life goals. When a person knows for sure what his day will be like, where his things lie and what he wants from life, this strengthens health on the physical level - he feels more fit and collected.

Long weekend sleep. The desire to sleep off the whole working week is understandable, but you won't have to do this if you go to bed on time during the week. Holidays, holidays, vacations - all this is conducive to long idleness, which is not beneficial. After it, it is more difficult to return to the working rhythm.

And the flip side of the problem is workaholism. The desire to work without sparing oneself, at night, on weekends, when the body has long been asking for mercy. From time to time, it's important to just go for a walk, watch a movie with family or friends, go to the pool or get a massage.

How to maintain and strengthen psycho-emotional health

Health is not only good physical shape, but also emotional stability and a strong psyche. Unpleasant thoughts and feelings not only spoil your mood and deprive you of vigor, but can also affect your physical health, resulting in psychosomatic problems. How to strengthen and maintain psycho-emotional health?

Deal with emotions. Suppressed discontent does not go away without a trace. Therefore, learn to speak out what worries, to voice your feelings. This will help you not to accumulate negative experiences.

Collect positive experiences. Trips, new acquaintances, meeting old friends, hobbies - all this will help maintain a good mood and provide joyful memories. A positive outlook is one of the main components of health.

Set goals and achieve them. This will give self-confidence, energize and optimize.

Do not allow negative thoughts, learn to see the positive sides and be happy with what you have.

Train your memory, solve brain problems, do crosswords or play mind games. Attend trainings and master classes, gain new knowledge. The brain needs training no less than the body - they help it to maintain efficiency, clarity of thought.

Be open and friendly. Remain tolerant of those who are different from you. Get to know the world in all its diversity.

Keep calm. Develop yourself to be stress-resistant. Some people spend too much energy fighting something that is not critical either to themselves or to anyone else.

And at the same time, for a healthy lifestyle, it is important to have an active life position. We cannot solve some problems, but what we can do is worth doing. Take an interest in what is happening in your city, in your surroundings. Don't be afraid to take on extra tasks at work or in your hobby.

The following logically follows from this point - keep your personal boundaries. Do not take on other people's tasks and do not hesitate to ask for help if you cannot cope.

Health as the key to success in life

Taking care of your health can seem like a very boring set of activities. Especially considering that such a lifestyle cannot last for a couple of weeks - for good health and good health, it must become permanent for many years. Someone may think that the rules and restrictions in their own life limit freedom. But the fact is that in the long run, everything happens the other way around - a healthy body and psyche empower. A healthy person achieves more, and his energy is enough for many things.

Therefore, be friends with your body. Know how to hear his wishes - he will be pleased to be vigorous, eat well and get enough sleep. You will feel how grateful he will be.