Let's talk health and fitness

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Your swimming pool or gym is no longer in use. You are glad that it is still enough to work hard and it looks like you're neither drinking nor starving. You are simply suffering from spring fatigue and the energy in your body is much more than what you think, you just need to be able to "wake up" it. Here are some tips for you.

Breathe deeply

If you want to feel smoother, breathe more often in the fresh air and do not rub a few minutes a day for breathing exercises.
  • First, breathe deeply and blow your tummy to allow as much air as possible to the lungs
  • Slowly exhale through the nose, including the chest and abdomen. Optimal mode - 4-6 inspirations per minute
  • Exhale as much as possible to include the abdomen. This breathing helps air penetrate into the underlying lung compartments, which makes it easier for oxygen to enter the bloodstream.
When working as a sedentary work, try not to wander. Straighten your back, raise your head, put your feet on the floor. Just sitting right, you can breathe deeply and provide oxygen to the body.
Seduce in the morning. If you feel that your unshaken voice can corrode the housewife, sing in the bathroom, which will help you breathe deeper.
Get up As the body moves actively, the brain and the entire body are supplied with oxygen more quickly. In addition, when driving, the activity of the heart becomes active, the blood vessels are cleared and the mood improves.
Try to breathe in the work as cleanly as possible. Open the squirt, go to the field during breaks. And you should refuse cigarettes because their smoke disrupts lung ventilation, contaminates the airways and narrows the blood vessels.

Eat full-fledged food 

Rationalize, but do not overeat. Persistent amounts of blood in the stomach and intestines accumulate, resulting in sleep apnea.
Avoid Fat Food. Carbohydrates burn quickly and do not accumulate in the body, and fat in the body requires a long digestion, resulting in an excess of their accumulation. Best of all, when about 60% Whole foods consist of carbohydrates.
Eat 4-5 times a day. The excessive intermission between eating causes the body to use liver stores of glucose. Unfortunately, these stocks do not provide energy. 85 percent The daily caloric intake should be received from the breakfast, lunch, and dinner, and the remaining 15%. - from fruits and snacks, eaten during lunch and dinner.
In order to feel the energy flush from the morning, the following breakfasts are recommended:
  • A glass of non-fat milk (supplying the brain with proteins and chemical elements
  • Sandwich with chicken or turkey breast (another portion of protein and carbs required for the body). You can eat a few slices of tomato or sweet pepper (the body will get vitamin C).
  • Orange (vitamin C and B).
  • Fruit yogurt (according to scientists, it gives more energy than sweets)
 It has been shown that even a small deficiency of vitamins B1, B2, B6 and C is about 20%.reduces human endurance.
Provide the body with zinc, magnesium read    
Zinc stimulates insulin production, while insulin regulates energy balance in the body. During the warm season, many zinc escapes with sweating, so some scientists recommend taking 10-15 mg of this trace element per day.
Magnesium helps the body to convert food into energy. Much of magnesium is found in seafood, mushrooms, oatmeal, avocado, spinach.
Copper improves sleep and allows you to have a better rest, and feel more vibrant in the day. Most of the copper is in mushrooms, avocado fruits, bananas and beer (just do not overdo this beverage).
Drink at least 4 glasses of water per day. Water not only provides the body with oxygen but also helps to circulate blood more effectively.
You can also have a cup of coffee. Caffeine in it increases the amount of adrenaline in the blood. But do not forget that adrenaline gives a glimpse only for a short while, and then it gets even more tired. Therefore, it is enough to drink 1 cup of coffee a day, not necessarily in the morning.
If you are taking medicines, carefully read their annotations and pay attention to possible side effects. Maybe drugs increase your fatigue and cause drowsiness?

Sleep slowly

Most people think it's necessary to sleep 8 hours a day. But scientists say that for some people it is quite necessary for 6.5 or even 4 hours. According to them, the main thing is not to sleep long, but to sleep.
There are two main enemies of sleep - noise and snoring.
Do not forget to turn off TVs, fans, and other noisy devices before you go to sleep. If you hear the noise of cars driving on the street, clog your ears.
Do not think that your snoring prevents you from sleeping only by a person lying around. Due to the snoring, the breathing stops and the blood flow to the brain from time to time, and therefore, it wakes up.
Most often snoring is obesity, with alcohol and hypnotics, when sleeping on the back. But there are other reasons for individual snoring.

Do not worry

Sport, but do not overdo it. Excessive physical activity causes muscle pain and fatigue.
Do not waste your eyes. Their overgrowth is manifested by a sore throat and worsening vision. Go to your doctor if he/she recommends you buy glasses or contact lenses. If you have to work with your computer for a long time, sit down so that the monitor is below your eyes, and while doing regular breaks, take a long break - your eyes will rest.
Make sure your desk is well lit, but do not forget that excessive light can also cause fatigue and headache. In the course of the research, it turned out that similar illnesses can also be caused by the slowly pulsating light of daylight lamps (and, on the one hand, and monitor screens). Very often, the eyes of the pulsation do not record, therefore it causes less headache.
The operating temperature of the workroom should be 18-22OC. Only at this temperature is it possible to work efficiently and have a good rest.
If you are very tired of monotonous work, take breaks every 20 minutes. If possible, anticipate specific tasks and tasks, how many jobs you can do each day, to know how many more they are left. Relax and do not be too tense.
By constantly working hard, trying too hard and still worrying that you're doing something wrong, you'll get tired more quickly.

Enjoy

Attempts enhance muscle activity, improve blood circulation, breath and, at the same time, give fidelity. Follow these simple exercises several times a day:
  • Straighten your back with your fingertips behind your back, lift your arms as high as possible. In that position, rest for 30 seconds.
  • Raise your hands over your head, rest your fingers, turn your elbows back, straighten your back, tighten and continue in this position for 30 seconds.
  • When sitting, raise your hands over your head, hold your fingers, lift as much force as you can, and turn the palm of your hand up. Then, slide to the right and rest in that position for 10 seconds, then lean to the left.
Regular exercise is best at between 16 and 19 hours when the body decreases stress hormones and stabilizes heartbeat. And if you want to strengthen the energy of the day, take a vigorous exercise during the lunch break.

Take care of your health 

Thyroid Disorders. This gland is very important. It produces hormones that regulate the body's metabolism. Lacking its function (and thus decreasing the amount of hormone), weakness and lack of energy are manifested, and excessive activation increases sweating, increases heart rate, increases irritability and also affects weakness. If you think you have a thyroid gland, talk to an endocrinologist immediately.
Diabetes Blood must always have a stable sugar content. In diabetes, the body does not absorb glucose due to insulin deficiency. Meanwhile, blood glucose is excreted in the urine. Initially, diabetes can only manifest itself in weakness, dryness of the mouth, and tingling. To prevent diabetes:
  • Take vitamins, especially vitamin E, which stimulates insulin production.
  • Reduce overweight read (ways to decrease weight)
  • Eat as much fruit and vegetables as you can and stop smoking.
  • Move more, For example, aerobic exercises are performed 42 times a week, 5 times a week. reduces the risk of diabetes.

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