Most of us admit that we are not able to drink 8 glasses of water a day. Yes, it is not easy when it comes to clean water, and you are not used to drinking it more than a couple glasses a day. What is bad?
Dehydration. Did you know that one of the main causes of headache attacks in people is precisely the lack of fluid in the body?
If you periodically have a headache – try replacing the pill with a couple glasses of pure water. It is possible that after this pill you no longer need.
In addition to poor health, dehydration affects our appearance: the skin becomes dry and loses its elasticity, the lips crack, there is a constant dryness in the mouth. Add to this digestive problems and the threat of constipation.
Dehydration affects the performance and overall mood.
How to help yourself? Teach yourself to drink water! Add your favorite berries, lime juice, lemon juice, mint leaves.
Improve the taste of “simple” water, make it more attractive for yourself. Or just pour yourself two liter bottles of water – one you have to drink at home, the other – at work or wherever you go there.
Remember that eating enough water helps curb your appetite and thus allows you to more effectively deal with overeating and overweight.
By the way, the owners of smartphones can download one of the numerous programs on their phones that will not only help to count the water they have drunk, but will strongly remind them that it’s time to sip to a glass.
When we have a headache, first of all, we reach for saving pills. And so every time. But, removing the pain, we do not remove its sources.
Australian allergist and nutritionist Jane Dostin says: “Tell me what you eat, and I will answer why you have a headache!”. She claims that the foods we eat are often to blame for the headache. Read more
If you do not have regular meals, if your body is not accustomed to getting food at more or less definite intervals of time, or if you forget to have breakfast again or again, you can harm your metabolism. Even if you are trying to eat healthy food, such unhealthy habits in the organization of their food lead to a slow metabolism.
If you do not watch your diet, then skips of eating normal foods lead to unhealthy snacks, overeating and weight gain. Plus, there are inevitable problems with digestion, you feel tired and sleepy.
How to help yourself? Do not skip breakfast. Remember that breakfast should consist, if possible, of long carbohydrates, which will help you feel satiated for a long time, and provide you with energy for the first half of the day.
If you can not afford a full meal during working hours – pay attention to what you eat. Prefer fruit, unsweetened dried fruit and nuts, or sandwiches with slices of boiled beef, chicken, or unsalted fish, on a slice of whole grain bread with greens.
How to organize snacks by the rules
Having come to work, we drink coffee with sweets; on the way home we swallow a hot dog or bar; settling in the evening in front of the TV, put a plate of fruit next to … To count how many times a day we have a snack, there are hardly enough fingers on the hand. But is it right and how to make spontaneous “interceptions” useful? Read more
Unbelievable, but true: many modern people, not being vegetarians, eat insufficient protein foods. Daily “shortage” of proteins in the body of an adult can reach up to 50%. How is this possible?
It is easy if we remember that the main snack foods consist mainly of carbohydrates and fats. But it is in the protein contains all the vital amino acids that are necessary for our body to work properly. Without these amino acids, productive work of the brain is impossible.
They are the building blocks for our muscles. And while digesting protein, we spend more energy, and this helps us to keep fit.
A protein-balanced diet also helps control blood sugar levels.
How to help yourself? Pay attention to the ratio of protein and carbohydrate foods in your diet.
Read the labels on the finished products, choose those that are rich in protein. Even different cottage cheese packs or different cans with fish preserved in their own juice may have different protein contents. Teach yourself to eat boiled meat (without fat).
One of the most valuable sources of protein is an ordinary chicken egg. If you are a vegetarian, or simply dislike meat food, you can be helped by buckwheat, quinoa, chia seeds, spirulina, hemp, soy – these foods are rich in vegetable protein.
This problem is faced by those who are too carried away by diets and a healthy lifestyle. So much has been written about the dangers of excessive consumption of carbohydrates, which involuntarily there is a desire to completely remove them from your diet, away from sin.
And therein lies a fatal error. The lack of carbohydrates in food causes us no less, and even more damage than excess.
Headaches, apathy, bad mood (even close to depression), poor performance, indigestion and constipation are not all the consequences of a lack of carbohydrate foods in the diet.
How to help yourself? Let yourself eat carbohydrates. But not in the form of jam, sugar and buns.
In regard to food rich in carbohydrates, you need to be careful in choosing sources. Nutritionists have long paid our attention to the existence of “long” carbohydrates and “simple” or “fast”. Sugar, jam, sweets, instant cereals and so on are “fast” carbohydrates.
It is better to continue to bypass them. Make a choice in favor of the sources of “long” carbohydrates, that is, those that do not lead to sharp jumps in blood sugar, digest for a long time and give maximum benefit to the body. Such sources, for example, include whole grains (in particular, brown rice), legumes, and pasta made from durum wheat.
A good (but not sufficient) source of carbohydrate can be vegetables and fruits.
This is another very common mistake of losing weight and fans of a healthy lifestyle. Fat is associated with many of the fact that it is deposited on the sides and abdomen, and therefore it is trying to completely remove from the diet.
Skim milk, cottage cheese, cheese, meat and other products become the norm on the table. Oil and in general all fatty products have been boycotted … But the rejection of fats should be reasonable and balanced.
The fact is that our body needs fats for normal functioning. Moreover, part of the vital fatty acids contained in dietary fats, our body does not know how to synthesize itself, and therefore should regularly get along with food. If this does not happen – our brain suffers first.
At first, performance decreases, then we begin to notice that we have become less savvy … Without the essential fatty acids, our body begins to age rapidly.
How to help yourself? Sources of saturated and unsaturated fats should be separated, and not cut off all of them in your daily diet. Eating unsaturated fats will not lead you to obesity, especially if you are able to comply with the measure.
Sources of healthy fats are, for example, salmon, nuts, avocados, olives, seeds, vegetable oils (cold pressed!). Moreover, many nutritionists do not advise to completely abandon the sources of saturated fats, such as butter and cheese.
Many French diets include these products in their menu.
Lack of sleep is one of the biggest mistakes that modern adults make. We live in such a flow of information that it is just a pity for us to spend an “extra” hour on sleeping.
Especially when all the most interesting (including on TV) happens exactly late in the evening. However, if you sleep less than 7 hours a day, if you go to bed after midnight, be prepared to deal with stress, depression, insomnia, irritability.
Add to them an unbridled appetite (especially in the evening), obesity and a handful of health problems that accompany all this.
How to help yourself? Try, at least during the holidays, to go to bed no later than 22:30 and get up at 6-7 am. Believe me, your life will not become poorer from the fact that you will not see another showdown in “House-2”, you will not see from whom the nurse of “Sklifosovsky” will get pregnant, or who went to the next tour of the show “Dance!”.
Of course, all this is extremely interesting, and gives so many topics for talking with friends. But there are also other topics. Are all these alien lives invented, all these staged shows worth it for them to arrange for themselves a chronic lack of sleep?
If the problem is not in the “box”, but that you cannot organize your day in such a way as to manage to do everything you need before 22 o’clock, then it’s time to seriously think about time management.
Physical activity, of course, are a blessing. Especially if you want to lose weight and get a beautiful body shape. But some of us are so addicted to the process that they go too far.
Training becomes an end in itself, and each lesson in the gym or cardio-zone is held under the motto “I go on record”. However, such excessive loads are fraught with a number of health problems.
First, you are putting too much stress on your heart. Secondly, your muscles do not have time to recover, they cause microtraumas (what it is fraught with – communicate with the athletes).
And most importantly – your body does not have time to recover from training to training. Bottom line: you feel exhausted, exhausted, you do not want anything and there is no energy for anything.
How to help yourself? Remember for what you came to the gym.
Classes should be beneficial, not harmful. And for these purposes, 30-60 minutes of productive training is enough, which helps to keep fit or even lose weight. Of course, provided that you eat right before and after training.
Strictly speaking, physical exertion is good just for the formation of a figure, and the main weight will go away only on the condition that you count calories.
You do not go outside with your child because “too cold”, “too damp”, “too dirty”, “too hot” … You take a car to get to the nearest supermarket where you only need a bag of milk and a pack oils. You order home delivery.
You use the elevator to go up to the 2nd floor or go down from the 3rd. And you are so busy with work or household chores that you literally do not have a single minute to exercise. Most of us have a lot of excuses for our sedentary lifestyle.
And the result is overeating, overweight, digestive problems, muscular dystrophy, hemorrhoids. Reduced stress resistance and depression are often added to this list.
Inactive people feel less happy.
How to help yourself? Find a way to start moving more.
It is not necessary for this to go to the gym or try to squeeze a huge treadmill into a small apartment. Do you like dancing? Find a dance class near the house – we assure you, now it is no longer a problem even in sleeping areas.
Like to swim – look near the pool or water park. Like riding a bike – allow yourself this pleasure, at least a few times a week.
In addition, there are a number of ways to add movement to your life: walk more, ignore the elevators, buy yourself a compact stepper trainer that you can easily put under the bed after class, and “walk” at home several times a day.
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All of us, at the very least, know a few of the most common and fairly simple “home” exercises that seem obviously useful. But are they really useful?
And is it not worth consulting with a specialist, starting even such an ordinary business as morning gymnastics? Read more
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Not just to live to gray hair, but to maintain working capacity, well-being and a clear mind even in old age – this is the goal that stands today behind the word “longevity.” How to extend the active years of life? Read more
How to reduce calorie intake without diets
Good news for those who are unable to sit on rigid diets and are not able to deny themselves sweet or fat: to lose weight, you do not have to completely give up everything that you love. Restrictions require only the total caloric content of your daily diet.
And this is really done with the help of a few tricky tricks. Read more