How to develop a healthy daily routine: a few simple habits. Some habits help to adhere to the daily routine.
In winter, you can feel the acute lack of energy. And this is not always the fault of disease: the cause of ill health may be an unhealthy diet or lack of trace elements in the body. Let’s understand how to develop useful habits that will improve well-being .
Ukraine , Ukraingate , 10 , February , 2022 | Health
Healthy sleep
Here are some simple steps you can take to begin the process of preparation for mediation. You need to understand that changes in the usual routine can be perceived by the body and mind quite sharply, so they should be mild enough not to cause you discomfort. Yes, if you usually get up at 12 o’clock in the afternoon, waking up at 7-8 in the morning every day is unlikely.
However, you can set yourself the task of waking up at 11:30, then at 11:00, etc. Gradual changes will normalize the schedule of recovery within two to three weeks. The same scheme applies to bedtime. You need to understand that the best time to start sleeping – 22: 00-23: 00. If you go to bed later, it does not quite meet the biological clock and the real needs of the body: a break after midnight will not give the body a full rest.
A reasonable amount and timeliness of sleep will give you a lot of energy and strength for work and personal life. Do not forget about comfortable sleeping conditions: yes, complete darkness is desirable (you can even use a sleeping mask), comfortable temperature, sufficient humidity and the absence of irritants that can disturb your peace. It makes sense to stop using gadgets an hour before bedtime and ventilate the room.
Water consumption control
Diet is also important. We often hear advice from nutritionists: “Drink as much water as possible to prevent dehydration.” But is this recommendation always justified? You need to monitor your body to find out the amount of water you need in your climate.
Thus, swollen face in the morning may be an indicator that at night the kidneys can not cope with the processing of fluid in the body (unless the swelling is caused by thyroid disease or protein deficiency). Therefore, if your diet recommends drinking a glass of water at bedtime, you should shift the time of water intake and drink it not just before taking a horizontal position (because the internal organs are designed to digest mainly in a vertical or sitting position), but at least an hour before bedtime .
For the same reason, to reduce the burden on the digestive system is not recommended to eat densely at bedtime. In addition, you can reduce the amount of fluid consumed at night until the face stops swelling in the morning. A good measure to prevent edema will be physical activity – walking and running during the day.
Caring for joints
Taking care of your joints will be a great thing. It is known that 30% of all protein in the body is collagen protein. It is responsible for the condition of the joints and skin, but we get it from food – mostly from gelatin and cartilage. Digestibility of collagen, not subjected to additional processing before use, is low due to the specifics of metabolism.
Synthesized collagen in the form of white powder with flavors or in the form of capsules is much better absorbed. Therefore, it is quite reasonable (especially if you lead an active lifestyle and the load on your joints is high) to add to the daily program of “feeding” the body a little collagen. It is drunk in courses, so you can plan to take it during a particular season: in summer, during peak physical activity, and in winter, during seasonal vitamin deficiency.
Before using the medication, you should consult your doctor.
Control of micronutrient balance
Do not forget to control the amount of vitamins in the body. The analysis for vitamins should be taken at least once a year, so that if the tests reveal a lack of certain substances in the body, to replenish vitamins in a timely manner. It is better to do this in late autumn or early winter, when the body’s reserves of vitamins are depleted. This will avoid dysfunction of the immune system, severe seasonal diseases, deterioration of hair and skin.
To prescribe vitamins, it is enough to pass tests and consult a doctor and nutritionist about the appropriateness of their use in your situation.
In general, the integration into your life of the four rules of habit listed above should make it better without much expense. Gradual normalization of sleep and fluid intake does not require much effort – you will need only one or two days to pass the tests, and 500 g of collagen every six months – not too much for healthy skin and joints.
Source : Ukrgate
