5 simple ways to stay fresh and healthy, without interrupting the working process,

Good health affects not only our mood, but also on our productivity. You need to charge not only the main working tool - the brain, but the body as a whole. For example, a break for 10 minutes and switch to something different every 50 minutes gives us the necessary mental recharge, after which we can start again with new powers to perform complex tasks. Maintained in good working condition the whole body a little bit more complicated and troublesome, and not always there is time. Therefore, we offer you 5 simple ways to help you stay healthy, vigorous and productive, hardly looking up from his work.

Improves the efficiency of water with citric

Dr. Camille Nghiem Phu said that water with lemon will give the necessary impetus to the liver for more efficient processing of the body of waste, help to cope with bloating, gas, constipation, and body aches. Another nice bonus - a high content of vitamin C, which helps fight colds and lemon fragrance that lifts the mood, attention and support helps fight depression. And all you have to do is squeeze into your glass of water a small amount of lemon juice. Halves of lemons on standard glass (180-200 ml) would be sufficient.

Monitor the posture

Long sitting not very comfortable chair affects our body as a whole and, consequently, on our performance. Poor posture can lead to pain in the upper and lower back, neck and shoulders and headaches, the cause of which are terminals of the cervical spine. And even if you have a comfortable chair and proper, it is still a long sitting in one place is bad for your health. What do other than simple charging, in the same 10 minutes of each hour? You can change the chair... fitball. I understand that not everyone has the opportunity to keep in the office fitball, but sitting on this ball strengthens the back muscles and it helps to keep it "in the proper ergonomic position, which will accelerate the delivery of oxygen to the brain brain. " By the way, ensuring fitball Office - a great idea for managers who are concerned about the physical and psychological health of employees.

Choosing the right food with high protein content

Protein helps to maintain a constant blood sugar level and prevents sudden changes in carbohydrate intake. Remember how our mothers advised us to eat a chocolate bar or candy before exams, so to think is better? This trick only works for short periods of time, and after a sharp rise follows a similar sharp drop. So if you want to stay in good mental shape during the working day, and the best coffee donuts replaced by foods with high protein content - raw almonds, fruit, Greek yogurt, vegetables. Also avoid eating refined sugar.

Drink more water

Many people underestimate the importance of water for the human body. Drinking water keeps the muscles and the brain from dehydration. The average daily serving of an adult is about 8 glasses a day. But this is the average number, and it all depends on your body weight and physical activity. For example, if you weigh 77 kg, your number of glasses of water per day increases to 10. And if you're a train, then add about another half a liter during the workout (about 3 cups).

Stretching at your desk

In order to keep the whole body in working order and do not run on doctors with back problems, instead of periodically changing chairs on fitball you can do the exercises for stretching. And this does not necessarily go to the gym. Stretching improves circulation and minimizes tension in the neck, shoulders and back.

Dr. Nghiem Phu recommends 5 simple exercises that you can do in the office.

• Sit up straight, bend your elbows and slide right arm behind your head closer to the left ear. In this case, the head turn to the right and drag your chin to the right shoulder. Hold this position for 30 seconds and repeat on the other side. This exercise muscle stretches the back of the head, which voltage typically leads to migraines.
• In order to stretch the neck and upper back, get both hands behind his head and tilt your head forward. Arms straight, back straight.
• Place your right hand on the left thigh and left hand lift and drag up to the ceiling. Turn to the right to stretch your obliques. It turns out a kind of twist while standing or sitting in a chair. Repeat the same on the other side. This exercise opens the lungs and improves the circulation of oxygen.

To stretch the upper back, stand up, put your hands on the table in front of you, take a few steps back and pull down and forward. During the execution of this exercise back should be straight (no sagging at the waist), and you have to look at the floor.

And, you can call a colleague to become opposite to each other at a short distance, his hands clasped in castle, put them on each other's neck, and at the same time bend. It turns out that you will push each other to the floor, stretching his back. Thus watch, that the angle between the thighs and the body was 90 degrees, was spin line and mate - able to withstand the load;)