Rule 1: Pay more attention to nutrition!
Everything is very simple. Eat fruits, vegetables and whole grains. Choose lean meats and low-fat dairy products.
Limit or exclude the full consumption of fat, salt and sugar. When choosing food nutritionists recommend following the rules:
- Choose more intense colors of fruits or vegetables. The brighter, the better. Intensively colored vegetables, such as tomatoes, spinach, pumpkin - are the most useful. Of fruits, for example, you can mention blueberries, cherries, pomegranates, apricots. You can buy them dried or frozen, if not the season for fresh ones.
- As for meat food - the healthiest foods are rich in omega-3 fats. This is any fish, lean meat. Very useful game - meat of wild animals. But it is difficult to get it and it is of questionable quality. Always choose lean meat without fat.
- As for proteins - they can be both vegetable and animal. Legumes are a good choice. The necessary amount of fats can provide you with nuts, seeds and olive oil.
Rule 2: Maintain good oral hygiene!
Brush your teeth twice a day using a paste containing fluoride. Be sure to brush your teeth under running water every day. Regularly check the teeth at the dentist. The dentists themselves say that only brushes with paste are not enough. They recommend using a dental floss for further cleaning of the interdental space. The point is that in order to remove mechanically the plaque in those areas that can not be achieved by a toothbrush, a dental floss is needed. When the thread begins to become entangled or torn - this means that a solid coating (tartar) has formed between the teeth, and this is the time to visit the dentist.
Our teeth are a measure of overall health. Therefore, it is necessary to periodically check with a dentist for a purely therapeutic purpose. But there is also feedback. General health directly depends on the condition of our teeth. On this depends the quality of our life, our mood and even our social status. Caring for teeth is our contribution to a healthy lifestyle.
Rule 3: Look after the skin!
Daily, wash the skin of the body (not just the face) with a mild cleaning agent. Apply sunscreen all year round. Use preparations containing retinol (vitamin A) if necessary. Experts say that if you only have time for one of these things, then you should choose a sunscreen. Its application is a real success of longevity. Because the sun - a powerful source of stress for the skin, leading to premature aging. If you have time, try a local application of retinol. This will reduce acne, prevent the appearance of fine lines, wrinkles and age spots.
Means for skin care is important to select correctly. Nowadays this is not a problem. There are whole series of products for a certain age and type of skin. You just need to know what type you have, and choose makeup according to this. Means "for all types" can be used as aids, in addition to the basic ones. They are, as a rule, less annoying and suitable even for children.
Rule 4: Monitor mental health and mind!
Keep your mind in good shape. It's not just words - it's a pledge of longevity and active life. Spend time reading or learning new. Try to control stress. Maintain good relations with family members, friends and people you communicate with. The mind is like the muscles of the body: if you do not train it, it becomes atrophied and lost. Exercises for the development of mental abilities are necessary. Mental exercises can include daily reading, learning a new language, creative hobbies such as painting or playing a musical instrument. An important component of good mental health is the use of methods that help control stress. These can be methods of meditation or breathing. Use these methods to relax after a hard day's work or just relax. This will help you to maintain longevity, and also help in overcoming traumas and experiencing difficult moments.
Rule 5: Do the exercises!
Try to do any kind of physical activity. Do not less than 30 minutes every day. It can be anything from walking with a dog to exercising in the gym. Sleep 7 to 9 hours. Drink plenty of water. An adult should drink at least 2 liters of fluid per day. And, it is water, not coffee, sweet drinks or juices.
Most people say that they do not have time for exercise. Experts recommend that you review your plans and implement the physical activity that you like. You do not need to prepare ambitious programs that you will never be able to fulfill. Start small. A simple climb up the stairs on foot instead of the elevator will be your first step to a healthy lifestyle, success, longevity.