Being healthy is actually quite simple. Physical activity, full sleep, proper nutrition and some other items are part of the so-called health formula.
We decided to talk more about the components of this formula.
9 thousand steps
Everyone knows that moderate physical activity is useful. But not everyone is aware of the minimum threshold of such activity, which will allow to maintain health for many years.
Scientists have established that to maintain blood vessels in a tone, a minimum of 9,000 should pass daily, and an average of about 10,000 steps . Especially if you do not move much during the working day. Meet friends in the park after work or walk to the house. The body will thank you for this. But do not forget that this does not cancel the practice in the gym or the usual evening run.
8 hours sleep
At different ages a person needs a different number of hours of sleep to feel cheerful. So, infants should sleep for 14-17 hours a day, and adolescents - for 8-10 hours. Adult people, according to the available recommendations , should sleep7-8 hours.
This will keep you awake during the day and avoid some health problems. So, people who sleep more than 7-8 hours a day, are at greater risk of earning a stroke .
7 glasses of water
Even moderate dehydration can change a person's mood, energy level and ability to think clearly. Therefore it is recommended to drink about 7-8 glasses of water during the day. This indicator may vary depending on what you do. Obviously, during sports I want to drink more, but, for example, in cold weather - less.
Nevertheless, you should not drink through strength. The organism will tell you when it needs water.
6 minutes of meditation
Daily meditation for 10 minutes helps to avoid unnecessary mental "wanderings". This practice is especially effective for people who are prone to disturbing thoughts, which recur from day to day. But beginners can start practicing and with less time. At first, there will be enough and 6 minutes a day. And then start to increase the time.
The daily 25-minute practice of meditation makes it possible to reduce the stress level in 3 days. So if you are gnawed by problems that have no end and end, meditate. Of course, the problems will not be solved by themselves, but you can look at them from a different angle.
5 fruits and vegetables a day
Fruits and vegetables must be included in the diet of a person who wants to stay healthy for many years. On average, we should consume at least 5.2 servings of fruits and vegetables a day to reduce the risk of developing cardiovascular disease, stroke, cancer and premature death.
A new study says that the number of servings can be increased to 8. In this case, the risk of diseases becomes even less.
4 rest breaks
During the working day a person should be interrupted not for one hour rest, but to make several shorter breaks. Ideally, their number should be brought to 4.
In this case, you will move more, which is useful for blood vessels. It is also proved that even after a short break the productivity of a person increases .
3 meals
You can eat 3 times a day. You can supplement the main meals with snacks.Everything depends on your preferences. The weight is reflected only in how many calories during the day you consume . Researchers denied the assertion that frequent meals accelerate metabolism.
Nevertheless, there is a cost every 3-4 hours. This allows the body and brain to provide a constant flow of nutrients so that people do not feel hungry and do not overeat.
2 hours without gadgets before bedtime
Smartphones and tablets should not be used 2 hours before bedtime. This negatively affects its quality and quantity due to the light emitted by electronic devices . Because of it, the amount of melatonin produced before bedtime decreases . Usually it makes it easier to fall asleep. As a result, the physical health of a person suffers, and the level of stress also increases.
It is better to read a paper book before bedtime or, for example, make a plan for tomorrow.
1 training
As we have already said, 10 thousand steps a day do not abolish other physical exercises. Researchers are confident that a daily training session should be given a minimum of half an hour. In this case, you will feel much better. And after a while such exercises will become a useful habit.
Formula of health
As a result, all information can be collected into one simple health formula, which is actually available to virtually everyone.
