Diet for good health: which microelements lift your mood. Buckwheat and oatmeal porridge

Doctors have proven that our mood depends on our diet. If you notice that your mood worsens for no reason in the middle of the day, you may need to change your eating habits. After all, physical and mental well-being are closely related: if the body is normal, then the mood will be at its best.

To provide yourself good mood– it is important to know whether the body receives enough chromium, tryptophan, vitamin B12, selenium, omega-3, lycopene, protein and whether the required amount of endorphins is produced. At the same time, you need to stop consuming too much coffee, and also not overdo it with sweets, fatty foods and starchy foods.

What to eat

1. Chrome

Chrome – essential trace element for the mood. In addition, it promotes weight loss and prevents diabetes and atherosclerosis. Chromium is found in beef, honey, tomatoes, onions, potatoes, carrots, romaine lettuce, bananas, oranges and apples.

People watching their figure should not get carried away with potatoes, bananas and honey. They can only be consumed occasionally. Everything else is permitted. Nutritionists recommend introducing as many apples as possible into your diet. The apple claims to be the most healthy fruit, and the variety of varieties allows you to choose a delicacy to suit your taste.

2. Tryptophan

Tryptophan is an amino acid that releases the “happy hormone” serotonin in the brain. Seafoods, cod, tuna, are rich in tryptophan, chicken breast, turkey, veal and nuts. To ensure that the body can absorb more tryptophan, these products are best consumed with whole grain cereals. Tryptophan absorption depends on complex carbohydrates, located in such cereals.

3. Vitamin B12

B12 is a vitamin that improves mood and has a positive effect on metabolism. B12 is found in foods of animal origin - beef, lamb, veal liver, salmon, shrimp and cod. From plant food the vitamin is found only in seaweed, so nutritionists advise vegetarians to take B12 tablets.

4. Selenium

Selenium improves immunity, protects the body from aging, reduces the risk oncological diseases, supports the heart and thyroid gland, strengthens the nervous system. Selenium is often called a “natural antidepressant”, because with its deficiency a person quickly gets tired, becomes irritable and feels anxious. To relieve this condition, you need to saturate the body with selenium. The substance is found in mushrooms (most of all in champignons, boletus and porcini mushrooms), meat, herbs and garlic. Another source of selenium is cereals. Eat porridge: buckwheat, oatmeal, corn, wheat, rice (the most healthy rice- brown, unpolished). Don't forget about soybeans, peas, beans and beans. Nuts are also rich in selenium - the maximum of the substance is found in brazil nut, cashews, peanuts and pine nuts.

5. Omega-3 fatty acids

Omega-3 Supports cardiovascular system, saves from brittle hair and nails, relieves fatigue and reduces the risk of depression. Thanks to omega-3 fatty acids, the same serotonin is released, which lifts your mood. Such acids are found in red fish, shrimp, greens, nuts, pumpkin and sunflower seeds, as well as soy and linseed oil.

6. Lycopene

Lycopene is an antioxidant that protects a person from depressed mood for a long time. The substance is found in cherry tomatoes and watermelons.

7. Protein

Protein is the main “building material” for humans. Therefore, the body reacts very sharply to a lack of protein - and this affects the mood. Protein is best absorbed from dairy products and eggs. Regular consumption of seafood, poultry, nuts, figs and zucchini will provide the body the right amount squirrel.

8. Endorphin

Endorphin is another “happiness hormone”. It is produced after playing sports, laughing for a long time and listening to your favorite music. The following foods also affect the production of endorphins: milk, paprika, chili pepper, thyme, mustard, cilantro, currants and avocado.

What will you have to give up?

1. Sweet, fatty and starchy foods in large quantities

Have you noticed that when bad mood Do you want something sweet, fatty or floury – all kinds of buns and cookies? This is no coincidence - such products really improve your mood, but only temporarily. After taking them, the hormone dopamine is instantly produced - and the person really feels better. But the problem is that the decline of the hormone is as fast as the rise. After the decline, a person feels even worse than before taking sweet or fatty foods - after all, he has something to compare with, the brain “remembers” how good it was and “demands” to consume these foods again. Moreover, to process excess sugar, the body uses B vitamins and chromium - substances, the lack of which worsens mood.

A person reaches out for a snack again - and this is how addiction arises. First psychological, and then physical. This is especially true for fatty foods. If you overdo it for a while fatty foods– then the biochemistry in the brain is rebuilt, and the body will “ask” for fatty foods again and again. Such dependence does not lead to anything good. The result is obesity and other health problems.

It is important to strictly control the amount of flour, sweets and fat in the diet. At the same time, do not forget about the existence healthy fats. It is not only possible, but also necessary to consume them (in reasonable quantities). Healthy fats found in cheese and any other dairy products, coconut and olive oil, seeds and nuts, olives and eggs, in fish and avocados.

2. Abuse of coffee

Coffee in small quantities benefits the body. But if you drink more than 2 cups of coffee a day, its effect becomes the opposite. A person feels a temporary surge of strength, but when the effect of caffeine wears off, powerlessness and irritability reappear. Caffeine addiction is just around the corner: when the body does not receive the usual dose of caffeine, the hormone serotonin drops, and with it the mood. The person becomes restless, distracted and anxious, and finds it difficult to concentrate on work. Unreasonable aggression is also a result of caffeine addiction. Moreover, with each new mug, the effect of coffee will decrease until the drink completely stops working.

The ideal dose is one cup of coffee per day. Maximum - two. In this case, the drink will only bring benefits, improving mood, digestion and helping to reduce weight.

Watch your diet and great mood you are guaranteed!

The brain and endocrine system are responsible for a person’s mood. It is the endocrine system, whose functions are regulated by the nervous system, that has a direct influence on mood.

For example, neurotransmitters produced by it such as serotonin, norepinephrine and dopamine are responsible for improving emotional well-being. These neurotransmitters are also actively produced when a person falls in love or experiences happiness - they act as a catalyst.

Is it possible to somehow stimulate the production of these neurotransmitters through diet? In other words, will it be possible to improve your mood by including in your diet menu certain products food? According to research, it really is possible.

Scientists have even compiled a list of products that help eliminate depression and increase mental performance and physical activity. We will share this list with you in this article.

Recall that we previously looked at .

Top 12 Antidepressant Products

It’s worth clarifying right away that the functionality of the brain and endocrine system It depends not only on the diet, but also on how a person consumes foods. What is meant? Essentially, you need to eat often, but in small portions.

Chocolate also contains theobormin and flavonoids, which have an antioxidant effect (preventing oxidation nerve cells and their destruction) and also eliminate the feeling of stress.

Dark chocolate is considered more useful and effective for improving mood - it contains higher cocoa powder content and averages from 50 to 75%. In dairy, for comparison, it is about 25 - 40%.

2. Bananas

Bananas contain harman - this component enhances the feeling of euphoria.

Also in this fruit high content of vitamin B 6, which is used by the pituitary gland in the production of hormones.

It is worth noting that B vitamins have a stronger effect on mood in women than in men.

6. Nuts

Walnuts and pistachios are considered the most. They contain omega-3 fatty acid, magnesium, B vitamins, tryptophan and selenium. True, their content is several times lower than in fatty fish.

To improve your mood, it is useful to regularly consume nuts in small quantities (optimally - from 50 grams per day). And the same tryptophan, for example, can accumulate in the body and be used only when necessary. So, including nuts in your diet is one of the most simple options prevention of depression.

7. Cheese

Cheese, and many others lactic acid products With high content lactobacilli, contain tyramine, trictanin and phenylethylamine. Doctors often call them “anti-stress” amino acids., as they improve the absorption of nutritional components by brain cells.

And to receive maximum effect It is recommended to combine cheese with chocolate in the diet - the sensitivity of nerve cells to endorphins increases exponentially, which will help overcome even the most persistent depression.

8. Greens

In almost every greenery contains folate, which acts on the body in a similar way to omega-3 fatty acids.

But folate is only found in plant foods. Its highest content is in dill and parsley. To varying degrees, folates are found in all greens.

9. Coffee

Caffeine, a substance that affects the brain, helps improve mood. acts as a neurostimulant. This effect lasts about 3 – 5 hours.

Caffeine not only increases the sensitivity of nerve cells to the same endorphins, but also accelerates the absorption of carbohydrates - this helps the brain quickly get energy. It is not for nothing that coffee is considered the best and tones the body.

11. Buckwheat and oatmeal porridge

They contain a lot of complex carbohydrates that are not absorbed by the human body immediately, throughout daylight hours, thereby providing the body and brain with energy. Nervous system, according to doctors, uses about 30% of all the energy that the body receives from carbohydrates.

And these cereals also contain a large amount of indigestible fiber - it comprehensively improves functionality digestive system and allows you to get from food large quantity nutrients.

12. Eggs

They contain vitamin A, magnesium, tryptophan and carotenes, which, although indirectly, affect a person’s mood.

It’s just worth clarifying that only fresh eggs “work”, since after heat treatment The lion's share of carotenes and tryptophan break down into derivative elements.

Quail eggs are more beneficial for a person’s mood. Moreover, using them in fresh It is impossible to get salmonellosis - this infection is simply unable to penetrate through the pores of the shell quail egg. But these bacteria easily penetrate through a chicken shell.

What foods should you avoid?

It is worth considering that there are some that can worsen your mood. They just interfere with the production of endorphins, and also take a high proportion of energy for their digestion and subsequent absorption.

Doctors highlight following products, which should be avoided if possible to avoid depression:

Sweet soda. Cola, lemonade and other similar drinks contain large amounts of phenylalanine - the manufacturer even warns against this on the label. And this substance is known to suppress the production of serotonin. Soda will not worsen your mood, but it will interfere with the feeling of euphoria.
Fast food. Theoretically, this includes all foods with high calorie content and high content fat All of them create a huge burden on gastrointestinal tract. Enormous amounts of energy are used to assimilate them. This is why after a heavy snack a person feels tired and finds it difficult to concentrate - this is a lack of energy for the brain.
Margarine. This includes all foods high in trans fats, which simply destroy the structure of serotonin when they enter the blood. Another fun fact– trans fats are not absorbed by the body in any way and come out almost unchanged. But at the same time, they still go through the digestive process, that is, taking away energy.
Flavor enhancers. This may include various kinds chips, salty straws, crackers and other snacks. Flavor enhancers suppress the production of serotonin and also slow down the course of metabolic intercellular processes in the brain. That is, they inhibit the process of division and restoration of nerve cells.
Sweet breakfasts. This is a kind of cereal, muesli and other dishes based on... corn grits and a whole list of sweeteners. They suppress the production of endorphins.

Another nuance that doctors often pay attention to. You should avoid eating a lot of sweets. Sudden jump blood sugar levels are a kind of “stress” for the brain, which at this moment tries to normalize the concentration of carbohydrates by producing insulin.

But after this, the sugar level drops quickly (since desserts contain mainly simple carbohydrates- they are absorbed instantly), reaching a level of 3 mmol/l - this is below nominal, which is also perceived by the body as stress. How to eat sweets correctly? In small portions, no more than 10 - 15 grams. But you can eat often - even 5 times a day.

Now we invite you to watch the video:

Conclusion

In summary, diet directly affects a person’s mood. This is due to the fact that some products affect the performance hormonal system- they are responsible for the production of endorphins (a group of hormones that affect mood and emotional well-being).

But there is food that does the opposite - it worsens your mood, as it suppresses the production of serotonin, and at the same time takes away the lion's share of energy. The presence of the latter in the diet should be limited and preference should be given to a healthy diet, which will provide you with a great mood!

How to use the nutrition system to support immunity and increase energy levels in winter, says the doctor Tibetan medicine Yulia Yusipova.

According to, in winter the amount of mucus in the body increases. This substance, when accumulated, fosters a feeling of laziness and apathy, and also causes ARVI, joint diseases, and accelerates fat deposition. To normalize your emotional and physical state, it is good to maintain (and even slightly increase) physical activity and adhere to a diet suitable for winter. To do this, include in your menu a lot of warm, light dishes with a slightly spicy, bitter or astringent taste and reduce the consumption of sweet, sour and salty foods.

Make the menu based on boiled and baked vegetables. Broccoli, zucchini, mushrooms, zucchini, kohlrabi, Brussels sprouts, asparagus, spinach, carrots, pumpkin, radish, radish, turnip, rutabaga, celery root — the choice is huge. To enhance their warming properties and improve digestion, add onion, garlic or garam masala (“royal mixture”).

But the use white cabbage and it is better to reduce the potatoes. They “cool” the stomach, and therefore are suitable only for people with strong digestion and only in the warm season.

Meat for winter dishes should also have “hot” properties. These are chicken, lamb, game and seafood. It is much better not to eat pork and beef in winter: they cool the body.

All sweets, with the exception of honey, promote mucus production. So it is better to replace cakes and cookies with dried fruits. They are especially useful when soaked or boiled. And here fresh fruits in large quantities, on the contrary, they only increase coldness and imbalance. So eat them little by little, choosing the sweetest fruits, such as blood oranges.

Develop the habit of adding as much as possible to all your dishes: cumin (aka cumin), cardamom, mustard seeds, ginger, cloves, black pepper, saffron, nutmeg, cumin, cinnamon, coriander, asafoetida, dill and garlic. This is especially important for better absorption meat and legumes. By the way, the best time to eat these foods is for lunch: between 12 and 16 hours, when the digestive fire is strongest.

Drink only warm drinks. Even the water should be almost hot. Helps especially well for removing mucus ginger infusion.

It is prepared simply: cut the ginger root into strips, add cardamom and simmer over low heat for 10 minutes. Strain through a strainer, add honey and lemon. If you don’t have much time, grate the ginger and pour boiling water over it. More radical method: Chew a piece of ginger after each meal, washing it down with a small amount of warm water.

It is not always possible to strictly follow this nutritional system. But this is not necessary. Even four days a week is enough to improve our health and well-being in winter.

We all think about our diet sooner or later: problems with weight, skin, and health in general force us to open our refrigerator and skeptically examine its contents. We ask ourselves the questions “what to exclude from the diet?” and “how can I start eating right?”, we are looking for our way to a healthy and beautiful body.

Meanwhile, healthy and proper nutrition is not a strict debilitating diet, not a mockery of the body and not depriving it of its joys, it is just a series of rules, if followed, you can radically change yourself and find new ones. good habits, beautiful figure and significantly prolong life.

Our body is a reflection of what we eat

It's no secret that obesity has become a huge problem. modern people– we move less, consume less a large number of fatty foods, high-calorie sauces, sweets. There are endless temptations everywhere, and manufacturers compete to see who will offer the next super product that no consumer can resist. The result of this race can be observed on the streets of any metropolis - according to statistics, almost every second resident of developed countries has overweight. Obesity, unfortunately, leads to problems not only in aesthetics and self-esteem, but also to serious consequences for the body: the risk of many diseases is directly proportional to the amount excess weight. Diabetes, heart problems, gastrointestinal tract, with reproductive function- this is only a small part possible diseases arising from non-compliance with the diet.

The good news is that last years taking care of the condition of your body has begun to become fashionable: more and more calls to engage in sports are being heard from the state, public organizations, organic and dietary products, the press disseminates advice on how to eat healthy.

The basics of healthy eating, or how to eat healthy

When creating a healthy eating menu, there are several things to keep in mind: general rules: firstly, you need to eat often and in small portions. It’s most convenient to get yourself a small plate that can hold a handful-sized portion. No need to be afraid of hunger! A healthy diet involves 5-6 meals per day. It is also good to accustom yourself to eat at the same time - this will stabilize the functioning of the stomach and will promote weight loss.

Second important rule– remember about calories. There is no need to scrupulously calculate them throughout your life every time you eat; just watch your diet for a week or two, and the habit of automatically “estimating” the calorie content of food will appear by itself. Everyone has their own calorie intake; you can find it out, for example, by using a special calculator that is easy to find on the Internet. For example, a woman is 30 years old, weighs 70 kg with a height of 170 cm and is small physical activity About 2000 kcal are needed per day. To lose weight, you need to consume 80% of calories from the norm, that is, in our example, about 1600 kcal per day. Additionally, there is no point in cutting down your diet - the body will simply slow down its metabolism, and such a diet does more harm than good.

Rule three - we maintain a balance between “income” and “expenses”, that is, the energy that is spent by the body on basic metabolism, work, sports, and calorie intake. Food includes four main components: proteins, fats, carbohydrates and dietary fiber - all of which are necessary for our body. The only question is which of them (fats and carbohydrates are different), in what quantities and proportions to consume. Approximate recommended values are 60 g fat, 75 g protein, 250 g carbohydrates and 30 g fiber. The fourth rule is to drink water. Often we don’t want to eat, our body simply mistakes a lack of fluid for hunger and forces us to eat something that we really don’t need. One and a half or more liters of clean drinking water will help get rid of pseudo-hunger, make the skin more elastic, improve general state body, speed up the metabolic process.

And the fifth rule is to choose products wisely. Read labels, composition and calorie content of products, exclude fast food, mayonnaise sauces, products with chemical additives, preservatives, and dyes from your diet. You must know what you eat, and then the path to beauty and health will become quick and enjoyable.

Healthy food

We will try to answer eternal question“What to eat to lose weight?” The main thing when creating a menu for a healthy diet is maintaining a balance between expenses and consumed products.

So, you definitely need to include in your healthy diet every day:

cereals, in the form of porridges and muesli, rich slow carbohydrates, which will provide our body with energy;
fresh vegetables (cabbage, carrots) provide the body dietary fiber– fiber;
legumes are a rich source vegetable protein, especially necessary for those who rarely or do not eat meat at all;
nuts, especially walnuts and almonds, have a beneficial effect on the entire body and are a source of polyunsaturated fatty acids omega-6 and omega-3, microelements;
dairy products: natural yoghurts(no added sugar), kefir, skim cheese provide calcium and improve the functioning of the gastrointestinal tract;
saltwater fish contains protein and essential omega-3 fatty acids;
fruits and berries are a storehouse of vitamins, heal the skin and protect the body from diseases;
lean meat - chicken breast, rabbit, beef - a source of protein.

Healthy products should not contain preservatives, artificial colors, palm oil. It is better to limit pickles - you can treat yourself to them from time to time, but you should not get carried away.

If you have a problem with excess weight, then you should give up sugar altogether, even if you have a sweet tooth and cannot live without a cup of sweet coffee in the morning - sweeteners will solve this problem. Don't be afraid of them, quality substitutes for natural basis harmless, contain virtually no calories and taste good.

Strictly prohibited!

We've decided on healthy foods, let's look at the list of foods that are incompatible with in a healthy way life and proper nutrition:

Sweet carbonated drinks. They do not quench thirst, irritate the gastric mucosa, and, as a rule, contain a monstrous amount of sugar - about 20 g in each glass, artificial colors and flavors, and preservatives.
Deep fried food. French fries, chips, crackers and anything that is fried in large amounts of oil should be eliminated from the diet. Carcinogens, no useful substances and fat is not what a healthy body needs.
Burgers, hot dogs. All such dishes contain a mixture of white bread, fatty sauces, meat of unknown origin, appetite-stimulating seasonings and large amounts of salt. What do we get as a result? A real calorie “bomb” that instantly turns into folds on the body and does not carry any nutritional value.
Mayonnaise and similar sauces. Firstly, they completely hide the natural taste of food under spices and additives, forcing you to eat more, and secondly, almost all mayonnaise sauces from the store are almost pure fat, generously seasoned with preservatives, flavors, stabilizers and other harmful substances.
Sausages, frankfurters and semi-finished meat products. There is hardly any need for any explanation at this point - just read the product label. And this is only official data! Remember that under the “pork, beef” items in the composition, skin, cartilage, and fat are most often hidden, which you would hardly eat if they were not so skillfully processed and beautifully packaged.
Energetic drinks. Contain loading dose caffeine combined with sugar and increased acidity, plus preservatives, dyes and many other ingredients that should be avoided.
Lunches instant cooking. Noodles, mashed potatoes and similar mixtures, which just need to be poured with boiling water, contain large amounts of carbohydrates, salt, spices, flavor enhancers and other chemical additives instead of nutrients.
Floury and sweet. Yes, yes, our favorite sweets are some of the most dangerous products. The problem is not only the high calorie content: the combination of flour, sweet and fatty foods multiplies the harm several times and instantly affects the figure.
Packaged juices. Vitamins and other beneficial substances almost completely disappear during processing. What benefit can there be from a concentrate diluted with water and flavored with a fair amount of sugar?
Alcohol. Enough has already been said about its harm to the body; we will only note once again that alcohol contains calories, increases appetite, interferes with the absorption of nutrients, and if not observed minimum doses– slowly destroys the body, because ethanol is a cellular poison.

The transition to a balanced healthy diet will not be a burden if you follow simple recommendations.

First of all, don't starve yourself. If you feel discomfort, eat an apple, some nuts, dried fruits or muesli.

Secondly, drink a lot and choose healthy drinks. Chicory is good for weight loss - it suppresses the feeling of hunger due to large quantity fibers in the composition have a beneficial effect on the body. Also useful green tea, especially with ginger.

Diversify your diet! The more different healthy foods you consume, the more your body receives various microelements, vitamins, and amino acids.

If you really want something forbidden, eat it for breakfast. Of course it's better to refuse harmful products at all, but at first it helps to think that sometimes you can still pamper yourself.

The fewer unnatural ingredients in food, the better. Do you want to eat? healthy foods– it is better to choose a piece of meat instead of sausage, fresh vegetables instead of canned ones, muesli instead of buns.

Creating a “Healthy Eating” Menu

How to start eating right? First of all, you need to find out how many calories your body needs. Let's say it's 2000 kcal daily. In order to lose weight, you need to consume 1600 kcal per day, distributing it over 5-6 meals.

So let's make up healthy menu daily meals:

Breakfast. Should be rich in slow carbohydrates and proteins, it can include:

oatmeal, muesli or grain bread;
kefir, unsweetened yogurt or a piece of cheese.

Second meal– light snack between breakfast and lunch:

any fruit weighing approximately 100-200 grams, or some nuts, dried fruits;
100 grams of cottage cheese or unsweetened yogurt.

Dinner should be the largest meal of the day:

100 grams of buckwheat or brown rice, pasta made from durum flour. You can add carrots, onions, peppers to the dish;
boiled chicken breast;
Salad from fresh vegetables, seasoned with yoghurt, a small amount soy sauce or flaxseed, olive oil.

Afternoon snack, between lunch and dinner - one more easy reception food:

A small piece of fruit or a glass of freshly squeezed juice, preferably from vegetables.

Dinner– light and tasty:

100-200 grams of lean beef, rabbit, turkey, chicken, fish or legumes;
Salad made from cabbage, carrots and other fiber-rich vegetables.

And finally, a couple of hours before bed:

A glass of kefir, chicory or drinking unsweetened yogurt.

Throughout the day, you can drink unlimited quantities of water, green tea and chicory drinks with natural extracts of rosehip, ginger or ginseng.

Portion sizes are approximate and will depend on individual parameters - daily norm calories, weight loss rate and others individual factors. In any case, it is better to consult a nutritionist.

What's happened feeling great? This is a state when we feel great in everything: physically and spiritually, we are in harmony with the whole world that surrounds us and we expect only the most pleasant and ideal from life.

How to always feel great?

Absolute love is a great option for this, but to adore everyone around you without different conditions Not every person can do it: it’s one thing to say it, and absolutely another thing to do it. Learning to give only the best impressions to those around you in every situation, and to help everyone who needs it without different expectations, is quite difficult, as it may seem. However, starting to do this is not so difficult: start with a smile - after all, a sincere, warm smile does not cost us any effort, and can bring a lot of joy and happiness to people.

Also, absolute love for others always begins with self-love, and we were never taught this. Therefore, first of all, you should plan your own days so that there is enough time for rest, and not shorten this time unless absolutely necessary, sacrificing your own well-being in the name of dubious values and ideals.

In the morning, when the alarm clock rings, a lot of people get out of bed, and do not always have time to have breakfast when getting ready for work. Stress begins on the way, when a car or bus gets stuck in a traffic jam, and at work it continues: we often arrive there sleep-deprived and irritated. The day is “winding up”, and there is little time even for a real lunch, let alone rest; and in evening time We are in a hurry to get home, where family and everyday responsibilities await us - there is no time left for ourselves.

Relaxation and well-being

But you can spend your vacation not only in your free time from work, but also during work time: most experts are sure that the effectiveness of work can depend on this.

“coffee” and “smoking” breaks can hardly be considered a pleasant rest, especially in the other version: coffee is of little benefit, but smoking is harmful. Instead of spontaneous absences, plan your day in such a way that a couple of times, after a certain period, take 10-minute breaks, not counting lunch. There is no need to strive to return to work after lunch, if there is time left: this is your legitimate rest. It’s better to go outside - regardless of the time of year, and if the weather is unpleasant, you can sit quietly and read something fun and positive. Those who work at a computer need short breaks every 50 minutes. If you don’t have much time, at least go to the toilet, rinse (or spray) your face with cool water, try to perform a couple of simple “warm-up” movements, and ventilate the room a couple of times throughout the day. Employees from work can also do things for each other light massage: Even 1-2 minutes of massage of the arms and shoulders will bring considerable softening to tense muscles.

Not everyone knows that specialized breaks related to the specifics and features of the work are provided labor code RF.

A significant change in activities also helps reduce fatigue, and you need to change one type of activity for another when you are not yet tired.

Most office workers often have a condition called "illusion physical fatigue" Arriving home, do not rush to accept the long-awaited horizontal position; at a minimum, do not stay in it for more than 15 minutes. Relaxing by lying on the couch watching TV will not bring anything good: the nervous system is overloaded even more. In the summer, you can go outside, walk, run, ride a bike, go to the pool; During winter, you can also go for a walk, and visit the steam room or bathhouse at least 2 times a month.

You should take a shower or bath after work not before going to bed, but immediately upon arriving home. The sooner you do this, the better you will relieve fatigue and be able to relax in the remaining time: water washes away not only dirt, but also negative energy.

Do not drink black coffee or tea in the evening, but drink an infusion of herbs - common chamomile or mint, and instead of sitting in front of the TV or computer, read good book– this also helps to calm down and relax.

On weekends, those who have a sedentary job need to walk more, move around, and do any sports. For those who work standing, perform procedures to relax the leg muscles, perform massages and foot baths; Cycling, swimming and race walking perfectly restore blood circulation in the legs.

Plan your weekend in such a way as not to think about work: go to the theater, to a concert, or just to the cinema, go out into nature. Outdoor recreation with barbecue and alcohol, which has become a traditional form of recreation for the “average” residents of Russia, is hardly beneficial for well-being; No one is canceling barbecue, but at the same time you can plan a long walk through the forest, picking mushrooms, berries or medicinal herbs.

But what you don’t need to do on weekends is sit at home, take on part-time jobs or “work from home,” spend the entire day in the kitchen and do global cleaning. Although, if turning a “dirty” apartment into a clean, comfortable home brings you spiritual joy and not physical fatigue, please yourself with this method.

Nutrition for great well-being

There is a lot of talk about nutrition now. Let us briefly recall that in Russian Federation diet is related to climate. During winter there is little sunlight, and the weather is cool and often cloudy; weakness, nervousness, depression and insomnia appear.

To ensure that your body has “everything”, include fresh greens, light-colored vegetables and fruits, and foods with omega-3 in your diet ( sea fish, seafood, nuts, unrefined vegetable oils etc.), eggs, dairy products, cheese, red meat and offal.

Don't skip lunch, and eat porridge with water rather than sandwiches and coffee; have snacks throughout the day - fruits, dried fruits, nuts, natural yogurt.

Reduce salt intake - its accumulation delays the removal of toxins; remove canned food and processed foods; stop mixing incompatible foods; do not eat on the go or at night.

You need to give up strict diets: make one for yourself healthy diet once and for all, and compose various products, with different preferences, as in an Ayurvedic kitchen - moderately sour, salty, sweet, etc.

Drink enough drinking water (up to 1.5 l) both in summer and winter: excellent health can only be achieved with normal water balance in organism.

Good sleep for good health

For healthy sleep, you need to go to bed no later than 23:00, but you shouldn’t sleep during the day, especially with your significant other.

It is better to sleep with your head facing north or east to avoid dissonance with electromagnetic fields land.

The bed must be very flat and quite hard, and the pillow must be small and not soft: the spine will be normal, as well as cerebral circulation, and wrinkles on the face and neck will not appear for a long time. To be perfect, it’s better to remove the pillow completely: not everyone knows how to sleep like that, but you can try, it won’t work out for no reason.

The position during sleep is also important: it is suggested to sleep either on the side or on the back, but there is no need to sleep on the stomach - they suffer and internal organs, and the spine, and the skin.
Temperature environment the temperature in the bedroom should not be higher than 20°C, but in our apartments it is much hotter during winter, and temperature changes are not uncommon. Ventilate the room before going to bed, and try to sleep with the window open, but avoid drafts.

Creator: Gataulina Galina
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