5 simple ways to enhance your health

1. Practice self-awareness

Self-awareness - the ability to recognize and understand your own moods, emotions and aspirations. Developing it, you increase the chances of mental and physical well-being.

Deeply understanding their feelings, motivation and behavior, we act more consciously and ultimately make better decisions.

Dr. Nadine Sammy, a teacher of sport and physical culture in the University of Exeter

For example, try to understand his motivation to play sports. When you stick to your training schedule, and when not? Why?

There are many ways to the development of self-awareness: diary, Meditation, the practice of mindfulness and introspection simply after some defined activities or in the evening at the end of the day.

Understand themselves, we can make maximum use of the strengths and begin to work on the weak. And it inspires to become a better version of yourself.

Nadine Sammy

2. Get a dog

Classes at the gym, Pilates or a morning jog - that's what most often comes to mind when you decide to become more physically active.

However, instead of sports training there are many other ways to make regular physical activity a part of their daily lives. For example, it is possible to park away from the entrance to the supermarket, where you come for shopping, or to cease to use the elevator at the office.

But the best thing - to get a dog. If you walk with it for at least 30 minutes twice a day, you can increase your activity to obtain and more emotional satisfaction from communicating with the pet.

You will spend time in the fresh air, exercise, get a loyal companion and also improve the lives of other living beings. All this has a positive effect on physical and mental health.

Figure Thatcher, professor of exercise physiology at the University of Aberystwyth

3. Eat more plant foods of different kinds

It is believed that normally we have to consume five servings of fruits and vegetables a day. It is about 400 grams. But you need to strive not only to the quantity but also to diversity.

Megan Rossi, a researcher at the Department of Nutrition at King's College London claimsThat this week we have to eat 30 different fruits, vegetables and other plant foods. It is responsible for the diversity of its intestinal health.

bacteria bowelOr microbes that are essential for the body's health. Allergies, obesity, inflammatory diseases, Parkinson's disease and even depression are connected with them.

A greater variety of plant foods in the diet can achieve a simple way: a little tricky when shopping.

Rather than just buy a chick, take a mixture of four beans. And instead of one kind of cereal as a mixture of four buy.

Megan Rossi

If the figure is 30 frightens you, put a goal each week to enter into the diet one at a new product.

4. smile more

Every once set out to lose a few kilos after the holidays. Or trying to decide how many times a week will now go to the gym.

But such goals, we often put spontaneously, and because of this they can be difficult to achieve. And failure to do so may even fight off the desire to try everything. Therefore, first try to focus on how to become happier.

There are many specific things that you can start to do to become healthier. But if you're unhappy with your life, you will likely not be able to maintain long any serious or complex changes.

Dr. James Gill, a researcher at the Medical Faculty of the University of Warwick

To become happier, decide on a change that will make you smile more often. At the same time, determine that now makes you unhappy - and get rid of it. And then you're ready to seriously take care of your health.

5. getting enough sleep

Corny, but we really have a good get enough sleep. Usually, a healthy adult needs 7-9 hours for this. And even a little lack of sleep (eg, reduction of its duration up to 5 hours) can affectSleep deprivation: Impact on cognitive performance on a range of cognitive functions, including the ability to make decisions.

Do everything to get a better sleep. For example, do not drink coffee before going to bed and go to bed every day at the same time.

But the main thing - put the electronic device, a smartphone and a laptop, a few hours before bedtime. Or at least use a special filter or glasses that block blue light.