6 healthy habits that you need to get as soon as possible
Health / / December 19, 2019
1. Time to go to bed
Adult requiredHow Much Sleep Do We Really Need? 8-9 hours of sleep. It is this period of rest helps maintain a high level of efficiency and reduces the risk of dying prematurely due to diseases.
How to develop the habit
Mode of the day - this is not an empty phrase. If you go to bed at about the same time, gradually to the desired hour starts sleepy automatically. Another thing that is easy to miss during a release, if busy with something interesting. Come to the aid of an alarm clock. Of course, to put sound notification need not for an hour X. Adjust it a little in advance, that there is time for evening rituals such as brushing your teeth or reading.
Thus it is better not to watch the news and not flipping a tape of social networks. Smartphone in principle should be postponed, as the blue glow of the screen can disruptBlue light has a dark side hormone melatonin and prevent sleep.
2. Do exercises
a few minutes regularly enough to spend on simple exercises to feel the effect. Charging improves health
Differential effects of acute and regular physical exercise on cognition and affect, Cognitive abilitiesExecutive-related oculomotor control is improved following a 10-min single-bout of aerobic exercise: Evidence from the antisaccade task, Helps keep muscles flexible, strong and healthy.How to develop the habit
On the charging time is not too much time. Therefore, select it and start to deal with. If you are not willing to get up early for the traditional morning exercises, drag it to a comfortable period. Charging is convenient to combine with other things. For example, we decided to watch the series a favorite sitcom or the YouTube video-blogger - spend the time usefully.
Try🧘♀️
- The 10-minute morning exercise, which will replace the coffee
3. longer walk
For a long time considered to be a necessary minimum 10,000 steps. Recent studies this dogma shook. However, one constant remains: to go useful, so you should do it regularly. Walking helps to cope with stressExercise fuels the brain's stress buffers and allergy symptomsThe effect of acute exhaustive and moderate intensity exercises on nasal cytokine secretion and clinical symptoms in allergic rhinitis patients, Improve eyesightAerobic Exercise Protects Retinal Function and Structure from Light-Induced Retinal Degenerationand prolong lifeExercise Boosts Life Expectancy, Study Finds.
How to develop the habit
No need to get up from the sofa abruptly and sent a 20-mile hike. Your task - to move more today than yesterday. Make it simple and difficult at the same time, because there is no magic secret. To walk more, you have to go.
If you get a car to drive 2 kilometers, or traveling by public transport to the next block, plenty of opportunities for walking is hidden here.
4. balanced eating
The body needs proteins, fats, carbohydrates, vitamins and minerals. All this he receives thanks to a balanced varied menu. In other words, if you do day after day, chew boiled chicken breast with cucumber - it's the wrong food. As well as diet, consisting of buns and chocolates.
On your desk should be vegetables, cereals, meat (Or other protein sources if you are a vegetarian). It helps to stay healthy and full of energy.
How to develop the habit
Healthy food is often considered unpalatable, but it is unfair. If you move away from fanaticism and the most cooked breasts, it turns out that you can eat almost anything. Give up is not very useful goodies not necessarily just let them make no more than 20% of your diet.
Against a balanced menu usually works reluctance to spend time on the organization of food and cooking. But if you are serious, then:
- Begin to prepare yourself. This will help to control what and how much you eat.
- Take food with you. If you do not have a healthy snack, it is likely to replace the chocolate, biscuit or something similar. There is nothing criminal, as long as such products are not beginning to displace the rest of the food.
- Plan the menu. To the food was varied, it is necessary to realize that you ate yesterday, and that would be on the table tomorrow.
- Proceed gradually. If you decide at once to reshape your diet, you will be sad, tasteless and offensive. Change your habits gradually. Add a serving of vegetables in every meal. Stop putting sugar in tea. In the long term this is a great contribution to health.
Explore🥗
- Guide to healthy eating for beginners
5. train the brain
To save the youth of the brain need to work load. The process to be effective, you have to or try something new, or to solve the familiar problem in unusual ways. In this case, will form new brain neyroputi.
An important element of brain development - reading. Books make you smarter, not only textbooks. Even reading novels pumpsA novel look at how stories may change the brain the brain at different levels. There is another bonus: it effectively combats stress. Suffice it to 6 minutes per day, to reduceReading 'can help reduce stress' the level of 68%.
Moreover, books help slow down age-related lossReading Improves Memory, Concentration and Stress memory, increase concentration, develops imagination and a positive effect on sleep.
How to develop the habit
Highlight at least 15 minutes a day to study new. Bison words in a foreign language, learn to play a musical instrument, walk on new routes and explore the area, try some craft. Useful for everything that makes you think outside the box.
As for reading, here are two important moments.
- Set aside time when you read a book. Forbid yourself to be distracted by the phone and the Internet.
- Find interesting product for you. Let people continue to brag about in social media, they read books for real intellectuals, or just learning the book - you should not be the case before them. If you want tips to find a kindred spirit with a similar taste. and read heading Layfhakera of books: authors carefully selected the best works in different genres and topics.
6. to control the finances
It would seem, what have your health? Very with it. Financial problems increase the level of stressMoney stress weighs on Americans' health and lead to arguments. All this adversely affects the psychological and physical health.
In addition, due to the lack of savings you can see a doctor later than the situation requires it. For example, six months ago, it was enough to set the seal, and it is necessary to pull out a tooth today.
How to develop the habit
You should start with the recording of all expenses, to understand where the money goes and how much. When the master of this art, begin to draw up the budget for the month and year.
Sounds boring? So it is: to control the finances rather boring, but very useful. If you want geymifitsirovat process, try Challenge by Layfhakera.
You want to become a better version of yourself - join the Big Challenge, perform tasks and receive gifts. Every month we give iPhone XR, and even giving away a trip to Thailand for two.
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see also🧐
- 30 good habits that will train all areas of life
- Why daily habits is more important than setting goals
- Unusual method to start a new habit and not to abandon them