20 ways to be healthy

How does lifestyle affect health?

Many health problems require a certain lifestyle. Gastroenterologist patients understand why they can't eat fast food, and people with diseased bronchi are more likely to quit smoking after diagnosis. Unfortunately, many of our habits can exacerbate existing diseases. And if everyone knows about the dangers of fatty foods, alcohol, or tobacco, then lack of sleep, constant stress or a sedentary lifestyle often seem like minor problems.

Unbalanced food affects not only the gastrointestinal tract but also the entire body: a lack of even one of the vitamins can lead to serious illness. The harm of ethyl alcohol and nicotine to the human body has long been proven: they adversely affect the digestive, respiratory, circulatory, and nervous systems. Lack of rest reduces immunity, contributes to the deterioration of memory and absent-mindedness, and exacerbates existing diseases.

On the contrary, people with confirmed diagnoses often need only change their lifestyle, and their diseases will manifest themselves much less. Often, to be healthy, you just need to eat a properly balanced diet, include a little physical activity in the fresh air in your daily routine, consume more fluids, sleep for 7-8 hours and avoid stress.

The right lifestyle: 20 habits and ways to be healthy

healthy eating

1. Drink more water. An adult needs about 8 glasses of fluid per day. This amount includes all drinks and liquid foods (such as soups). But it is better to replace strong tea and coffee with clean water. Try to learn to drink a glass of water immediately after waking up: this allows you to wake up faster yourself and “wake up” the gastrointestinal tract.
2. Don't skip breakfast. A hearty balanced meal in the morning will provide you with energy and strength until lunch. Coffee and cake will not work: the best option would be to combine cottage cheese or eggs, cereal, and fruit.
3. Review your eating habits. Nutritionists advise composing each meal in this way: half the plate is fresh vegetables, a quarter is a side dish (porridge or starchy vegetables), and another quarter is a protein (meat, cottage cheese, eggs, or fish). If possible, it is worth getting rid of sugar and sauces in order to get used to the natural taste of food. Try to give up sweets, fast food, and snacks: at first, it will be difficult, but after a week and a half, cravings for harmful foods will decrease significantly.
4. Eat on time. Try to go at least two hours without food before going to bed. Distribute meals throughout the day so that there is no break for more than 3-4 hours. But at the first feeling of hunger, be sure to snack a little: this will reduce the risk of overeating during a full lunch or dinner.

Sleep and rest

1. Organize your bed. The bed should be comfortable, and the mattress and pillows should be firm enough to support your back while you sleep. Ventilate the bedroom in the evening. If the light and sounds from the street interfere, use a night mask for the eyes and earplugs.
2. Don't skimp on sleep. An adult needs to sleep at least 7-8 hours a day to be healthy. We can work hard for a while and stay awake for 20 hours, but in the end, this will lead to problems and poor health.
3. Change classes. The best rest is a change of activity. If the work is associated with physical labor, then you should not immediately rush to repairs and cleaning upon arrival home. Better take a warm bath, turn on the music, and read a book. And if you have been sitting at the computer for eight hours, then in the evening you should take a break from the screen: go for a walk, do a workout or cook dinner for tomorrow.
4. Avoid stress whenever possible. This is communication with unpleasant people, uncomfortable work, problems in personal life, failures in creativity, or favorite activities. If it is impossible to get rid of sources of stress, it is better to contact a specialist in order to learn how to properly respond to stimuli.

Fitness Support

1. Enter physical activity into your daily routine. Hard training is not necessary at all: to be healthy, it is enough to walk at a brisk pace for half an hour. Gradually, you can begin to abandon the elevators and get off two or three stops earlier. Activity in the morning will invigorate, and a leisurely walk in the evening will improve well-being and sleep.
2. In addition, a little gymnastics can be added to the daily plan. For example, exercises to strengthen the muscles of the back.
3. Maintain your weight within the normal range. If you have a clear lack or excess of mass, try to correct it. Both negatively affect the health of the supporting and cardiovascular systems.

healthy habits

1. Make a daily routine. This will help organize time, work, and leisure. With a clear schedule, you won’t stay up late at night doing things, you won’t miss meals or sports, and you won’t forget about the necessary rest.
2. Do a workout. The more often you get up, the better for your legs, back, and heart. It is best to walk a little and warm up every 20 minutes. But activity even once an hour will save you from fatigue and restore efficiency.
3. Get rid of bad habits. It's hard, and you may have to turn to professionals. But the improvement in well-being and health after giving up alcohol, tobacco, and other harmful substances is worth all the effort.
4. Avoid unnecessary risk and follow safety precautions. Putting on a helmet while riding a bike or buckling up in a car is not difficult, but it will help to avoid serious injury.
5. Follow hygiene. Wash your hands thoroughly before eating, after going to the toilet, or outside. Shower daily and brush your teeth at least twice a day. These simple steps will save you from many infectious diseases.
6. Take your time. There is no point in trying to acquire all these habits at once. It is better to start gradually so that they do not cause tension and become firmly established in your life.

Medicine and body check

1. Get regular medical checkups. So you can notice diseases at a time when they are easiest to cure. It is best to do this at least once a year. If you always do not have enough time to visit several doctors and take tests, go through a complete examination in one visit to the clinic. Comprehensive diagnosis Total Body Scan will take only three hours.
2. Don't ignore the discomfort. If you feel unwell - consult a doctor, do not wait for the moment when it becomes completely bad. A non-specialist is unlikely to be able to determine the cause of the disease, and self-medication can even exacerbate the problem.
3. Follow the doctor's orders. Do not skip medication, or physical therapy, follow the prescribed rules of activity and nutrition. If you doubt the correctness of the prescribed treatment, contact another doctor from the same field.
4. Before a radical change in lifestyle, consult with a specialist. Perhaps you are contraindicated for any kind of sport, or because of an allergy or stomach disease, some “healthy” product is contraindicated. If you are not sure that you know everything about your body, be sure to consult with your doctor.