1. Vitamins and proper nutrition
When we are under stress, it is important to eat adequately to replenish the increased consumption of vitamins, minerals and stores of vital nutrients. If you eat well during stressful situations, you will be better at acting and thinking, which will help you solve problems more easily.
To begin with, it is enough to include in your diet the necessary foods enriched with vitamins and trace elements. Their source is seasonal vegetables and fruits. For example, sauerkraut is a storehouse of vitamin C, fiber, and folic acid, which is responsible for strengthening the circulatory system and our favorable emotional background. Daikon is a low-calorie product, 100 grams of Japanese radish contains only 21 kilocalories and provides almost half of the daily needs of the body for vitamin C. Greens – for example, celery and spinach are rich in vitamins A, B, C and D.
Carrots, beets, turnips, radishes, tangerines, persimmons, bananas, dried fruits, nuts – you can endlessly list natural sources of vitamins from which you can cook healthy and tasty dishes. I recommend eating foods rich in tryptophan – these are milk, cheese, cottage cheese, nuts, which are required for the production of serotonin, which reduces fatigue.
Don’t forget about diet. The main commandment of nutritionists is often, but in small portions. Try to have breakfast, lunch and dinner every day. The last meal should be 3-4 hours before bedtime and not very dense. During the day, there should be snacks between main meals, and then you will not want to eat something forbidden, thereby harming yourself. Additionally, a doctor may recommend tableted vitamin and mineral complexes.
2. Choose healthy drinks
For office coffee lovers, all irritability and poor health can be attributed to excessive consumption of their favorite drink. Coffee increases blood pressure, and with it the risk of cardiovascular complications, in addition, it has been proven that in large quantities it can provoke disorders of the central nervous system.
Try not to drink coffee to the detriment of yourself, if you can’t do without it at all. It is advisable to drink the drink in the morning. Coffee consumption per day should not exceed more than 300 mg of caffeine. Keep in mind that the caffeine content of the beans increases during heat treatment, so you should choose a light to medium roast coffee.
But in winter it is better to switch to other drinks – green tea, for example, is very good for strengthening immunity, increasing vitality and energy. Fruit drinks – cranberry and currant – will help resist colds, relieve swelling and inflammation, strengthen blood vessels. They are often prescribed in combination for the treatment of urological and gynecological diseases. Herbal teas are powerful antioxidants and are great for improving digestion. Some herbs have an anti-inflammatory effect, can normalize blood pressure, help with headaches, as well as flatulence and stomach cramps. Mint, chamomile, thyme – it is better to brew these fees based on real herbal pomace and avoid tea bags from the store. In the finished broth, you can add honey, citrus zest, chopped ginger root. Just keep in mind your own tendency to allergic reactions.
3. More movement
Even if regular workouts and running in the morning do not fit into your usual daily routine, always find time for a walk. The hackneyed truth that life is movement does not lose its relevance. Moderate physical activity is useful for people of all ages – this way you can strengthen the heart muscle, the musculoskeletal system, increase cerebral circulation, and after it improve memory and attention, and train the immune system well.
Know that daily sports even for two months can not only improve the overall healthy background, but also provoke a double production of antibodies and increase the body’s resistance to infections.
But you can start small – for example, with morning exercises in the morning, small warm-ups during the working day, if you are constantly at the office and at the computer. Not only the eyes get tired of this, but the entire musculoskeletal system suffers.
4. Don’t be afraid of frost
Be outdoors more often. A quick step with proper breathing will help saturate the cells of the body with oxygen. It is clear that the onset of cold is driving us all into warm apartments. Nevertheless, there should be time for walks in the fresh air. Use every opportunity for physical activity – walk from home to the subway or returning from work.
In the cold, it is better to breathe through your nose, shallowly and slowly – so there is less chance of catching a cold. Cold air will consistently and evenly pass through the respiratory tract and, accordingly, heat up faster.
5. Healthy sleep – long
No need to prove how important it is for a person to sleep. Sleep raises serotonin levels, which helps us think more clearly. We often sacrifice sleep when we have too much to do. But in reality, getting enough sleep will help you get things done, think more clearly, and act more effectively. At the same time, keep in mind that prolonged sleep for more than 9 hours has the opposite effect: it reduces mental abilities and leads to a number of endocrine pathologies. What is the optimal amount of sleep? Seven to eight hours a day. These figures are considered optimal for most adults.
There are many biochemical reactions that take place during sleep. For example, the hormones leptin and ghrelin are affected by sleep duration. Sleep deprivation causes a decrease in leptin levels and an increase in ghrelin, which leads to an increase in appetite. Thus, a small increase in sleep can lead to a decrease in appetite. It has also been proven that people who sleep less than 7-8 hours a day have impaired glucose metabolism in the body, which is a risk of developing diabetes.
Music can stimulate the brain to release hormones that help us relax and feel more at ease. To relieve stress, the human brain is shown melodic themes, it does not respond well to a large number of shocks and excessive repetitions.
7. Bad habits
Quit smoking if possible. Even if you reduce the number of cigarettes, you will take a serious step towards health. Also remember about regular check-ups with your doctor. Be healthy!