Alcohol and drugs may be a part of life, but frequent use of these pleasures poses serious risks to health and mental clarity. To keep your mind in order and not turn yourself into a zombie with a broken mood, it is better to limit them to once a month, or even less often.
Try to minimize the use of medications and rely on natural sources of nutrients that nature provides us with no significant side effects.
Remember!
After using such substances, recovery may take
several days or even weeks.
The next day, it may seem like the whole world is against you, and negative emotions will flood your mind. But once you start using what nature provides and give natural neurotransmitters a chance to return to normal, you will see that the world is still beautiful. Otherwise, get ready for a quest to find a good mood
A person will never know what he is capable of until he decides to experiment.
We often do not see our full potential until we start trying new approaches and testing them in practice.
It may seem difficult, but once you take a step forward, it becomes clear that everything is much simpler than it seemed
My two grandmothers, although about the same age, are striking examples of how different attitudes to life can affect our health and youth.
One of them was active and energetic all her life. She danced, played sports, swam, and was always eager to try new exciting activities. As a result, despite her age, she looks much younger and feels great.
In contrast, the second grandmother led a predominantly sedentary lifestyle. She spent a lot of time watching TV, often plunging into eternal depression and complaining about life. This attitude affected her health: now she suffers from many diseases and feels much worse.
This difference in approaches to life clearly demonstrates how activity and a positive attitude can not only improve the quality of life, but also preserve youth, while passivity and negativity can significantly worsen well-being
and reduce stress
Keep moving!
Dance, jump, walk, and swim. Make sure to spend time
outdoors, in the forest or park, to saturate your brain with oxygen.
There are many sports, dances, and activities around the world that involve movement. People who are physically active feel young even at 90
Start taking care of your body now.
Inactivity will lead to illness and depression, and at some point you will find yourself consumed by this state, unable to get off the couch
the story of two grandmothers
This "good" stress helps you adapt to the stress by improving your metabolism and increasing your energy levels.
Cortisol helps break down stored glucose, which provides your muscles with the fuel they need, and
helps maintain fluid and electrolyte balance.
As a result, exercise, while causing short-term stress, ultimately strengthens your body, helping it adapt and improve its fitness.
However, it is important to remember that, as with everything, there is a balance. Excessive exercise or insufficient rest
can lead to excessive cortisol levels and negatively impact your health.
Find your optimal exercise routine to maintain your health and fitness in the long run
Start small!
Remember, every step counts, even if it's the size of a tiny piece of cake.
The body is not a robot, it likes to get used to things gradually,
so don't try to become a superhero in one day.
Balance is the key to success.
Small but consistent steps - like putting together a jigsaw puzzle: first one piece, then another. The same goes for habits: start with something small, like doing 5 squats instead of 0. Gradually increase the load, like adding a little salt to a dish - so as not to oversalt, otherwise you risk overdoing it. Listen to your body and take your time. This way you can achieve your goals without stress and overexertion
At least 180 minutes of moderate
intensity (brisk walking)
or 95 minutes of high-intensity
(running) exercise per week.
Your phone has the necessary apps to count
BENEFITS
Improves blood circulation, delivers oxygen and nutrients to the brain, reduces stress and anxiety
At least three times a week, covering all major muscle groups
BENEFITS
Strengthens muscles and bones, improves metabolism and promotes the release of endorphins, which improve mood and desire
BENEFITS
Balance exercises such as boxing or balance board exercises several times a week (skate, bike)
BENEFITS
Improves coordination and reduces the risk of falls, which is especially important for older people
Do yoga or stretching several times a week
BENEFITS
Improves flexibility, reduces muscle tension and promotes relaxation
Include a variety of exercise routines to keep your interest and your body well-rounded
Regularity
Try to engage in physical activity regularly, making it an integral part of your life
Intensity
Gradually increase the intensity and duration of your workouts to avoid injury and overuse
Enjoyable Activities
Choose physical activities that you enjoy, whether it be dancing, swimming, cycling or something else
For example, if you have a sedentary job, get up every hour and do small exercises to get your blood flowing. Dance, move - your brain loves it,
and this will help maintain your emotional state. Include regular breaks in your work: do stretching, light squats or just walk around the office. Such simple actions will help you stay alert and maintain a good mood
