We all try to look better, live longer, and radiate health. But many of us find it difficult to overpower ourselves and radically change our usual way of life. However, there are simple tricks that require a minimum of effort, time, and cost, and which are easy to turn into a habit. Many medical centers like Premier Health Center are committed to providing professional help for individuals to get on track to stay healthy.
All you need is to follow the rOver time, this will make a big difference in your health and well-being, and at the same time, you will not feel as if you made any sacrifices.
1. Take a cold shower
A cool shower has a number of advantages. A cold shower once a day improves blood circulation, speeds up metabolism, tightens pores, boosts immunity and helps recover after intense exercise.
To get used to a cold shower, you can try a contrast shower first, or end with a cold shower for the last few minutes.
2. Try fasting days
Short-term fasting relieves the body of toxins, helps to become fit and even slows down aging.
If the thought of eating nothing during the day is unbearable for you, try the 16: 8 method – a more acceptable approach to fasting. With this approach, you eat as usual until 19 o’clock, and the next meal starts at 11 o’clock the next day. It is allowed to drink (water, tea, coffee).
If you want to get fit, avoid overeating after stopping fasting. Just start eating as usual. At first, there may be a feeling of hunger, but over time you can get used to it.
3. Eat without distractions
While eating, many of us are used to doing something else. We have a bite to browse through social networks, or eat to watch our favorite series. With a conscious diet, we, on the contrary, devote all our attention to eating: we understand when we are hungry and when we ate, we monitor our emotions, and we also smell, taste and texture the food .
The first step to a conscious diet is to remove all that distracts you with food. Turn off the TV, set the phone aside and pay maximum attention to what you eat.
4. Breathe in your stomach
Breathing is what many of us consider a skill that does not need to be learned. However, many of us are accustomed to shallow breathing, breathing enough air to sustain life. At the same time, deeper diaphragmatic breathing for only 5-10 minutes a day can help lower blood pressure, slow down the aging process, improve concentration and quality of sleep.
Lie on your back, close your eyes, think about something good and try to breathe in your stomach. You can put some object – a book or small dumbbells on your stomach to better feel this breath.
5. Brush your teeth with coconut oil
Coconut oil has become very popular due to a number of its beneficial properties. In addition to the excellent moisturizing and softening properties, coconut oil can be used as a toothpaste either in pure form or in a mixture with baking soda.
Coconut oil has antibacterial and whitening properties, and does not contain many chemicals, foaming additives and artificial flavors that are usually found in toothpaste.
6. Eat Dark Chocolate
Studies have shown that a daily intake of 45 grams of dark chocolate is good for the heart, brain, and overall health.
Of course, it is worth recalling that it is worth choosing dark chocolate with a cocoa content of at least 70 percent, since it is cocoa that has useful properties.
7. Change body position
If you sit or sit at a table all day, you may be familiar with a feeling of chronic stiffness or even pain in the lower back, neck, shoulders, and legs. Our body is programmed to move, and therefore begins to give signals with many hours of immobility.
Change your body position every 20 minutes. Stand, stand on one leg, sit on a chair, sit on the floor with your legs crossed and then straightening them, sit on your knees, on your feet, stand and stretch.
If the work does not allow you such a scope, try to fidget as often as possible and leave the rest poses for the house when you are used to sitting in an armchair or on the couch.
8. Look into the distance
When you look at short distances, the ciliary muscles of your eyes contract. In the end, these muscles get tired, causing tension and headache.
When you look into the distance, the ciliary muscles of the eyes relax. Since we evolved as hunters and gatherers, our muscles are most relaxed when we use long-range vision.
Develop a habit every 20 minutes of using a computer, phone, book, TV, etc. take a 20-secular n projectile loader break to look into the distance.
9. Apply the “No Technology” Rule
Most of us suffer to some degree from technological dependence, which contributes to stress, depression, and sleep disturbances.
For a few hours a day, make it a rule to postpone all electronic devices and play the game, read a book, cook something, go out for a cup of coffee, take a walk in the park or talk with loved ones. You will be surprised how relaxed and free you will feel.
10. Drink coffee
Recent research is in favor of coffee, but it is black coffee without sugar, milk and cream. Coffee reduces the risk of cancer, improves concentration and protects against Alzheimer’s disease, but you should limit your coffee intake to 3-5 cups per day.
11. Make a scrub with sea salt
Sea water contains almost the same concentration of minerals and nutrients as water in our body. Sea salt is a natural remedy for protecting and restoring our body and skin.
The difference between sea salt and ordinary salt is in the mineral composition. Sea salt is rich in magnesium, calcium, sodium and potassium, which are important for healthy skin. You may have noticed how your skin changes after a vacation at sea. Periodically make a scrub with sea salt, adding a little oil to it and rubbing it into the skin.
12. Enjoy a moment of awareness
You may have heard about the benefits of meditation more than once, but if you don’t like this practice, or if you don’t do it all the time, just try to devote some time to awareness.
Choose a routine in which your mind begins to wander: brushing your teeth, walking to a halt, washing dishes, drying your hair, or taking a shower.
During these exercises, try to use all your senses, noticing how soap bubbles sparkle on the dishes, or listening to the sound of a hairdryer, feeling your feet touch the floor. If you start thinking about work or your plans, gently return to your daily activities.
13. Learn something new
The connections between nerve cells in our brain can multiply and become stronger with age, but only if you are constantly nourishing them with new information.
Strive to learn something new, such as a new language or programming. You can find many training programs on the Internet right now, so make your brain work.
14. Walk every hour
The human brain cannot continuously concentrate for a long period of time, and our body is not designed to sit all day.
According to the study, the most productive thing is to actively concentrate for 52 minutes, and then completely rest for 17 minutes. Use these 17 minutes to walk.
This not only prevents the harmful effects of prolonged sitting, but also improves blood circulation to the brain, which contributes to creative thinking and problem solving.
15. Take off your heels
Of course, a woman in high heels looks very attractive, and you can not do without them when you wear an evening dress.
But do not wear heels every day, given the harm they do to the legs, knees, and back. Flat shoes have a lot more advantages, and you can go much longer with them.
16. Stop eating before you get enough
Most often, people overeat to discomfort and regret, because the human stomach is able to stretch. However, overeating leads to excess weight and digestive problems.
Want to feel light and energetic after eating? When you start eating, try to evaluate how hungry you are on a scale of 0 (very hungry) to 10 (overeaten), and set aside cutlery when you reach 7. Cover the plate with a napkin, move it back and say to yourself: “I’m full!”.
17. Eat or drink fermented foods
In modern nutrition, there are not enough natural sources of probiotics. Probiotics are living beneficial bacteria that support healthy digestion. Fermented foods include natural yogurt, sauerkraut, soy sauce and other pickled foods.
18. Do a 10-minute intense workout
It used to be that in order to get the result you need to train at least 1 hour. A high-intensity workout lasting 10 minutes, in which your heart rate is in the desired zone, can be as effective as a regular hourly workout.
19. Stretch and Massage for 10 Minutes
If you sit at a computer or driving a car all day, then over time you may experience feelings of tension and pain.
But you can avoid back pain, headaches and constriction by daily self-massage and stretching. You can do self-massage while riding a massage roller, on a gym ball or on tennis balls held together. These simple devices improve blood circulation and smooth out clamps in muscles and connective tissues, reducing pain and improving posture.
20. Drink water with lemon
There is plenty of evidence that daily water intake with half a lemon juice is the best way to wake up. Lemons are rich in vitamins, nutrients and antioxidants that increase energy levels, reduce inflammation, improve the immune system, cleanse the skin and aid digestion.
However, there is one thing: the acid in the lemon can adversely affect tooth enamel. Therefore, it is worth diluting lemon juice with water.