If we want to stay young, healthy and attractive for as long as possible, then we will have to try a little. Experts recommend whole sets of procedures, which, if you think about it, take more than 24 hours a day. All these gymnastics, self-cooking, beauty treatments, yoga ... Let's face it: who has it all this time? Therefore, the true adherents of a healthy lifestyle highlighted the main thing that you need to do in order to be healthy and happy. And this, it turns out, is not at all difficult.
EVERYDAY
Have breakfast
Breakfast is absolutely necessary regardless of whether you are hungry or not. Women who do not deny themselves a decent breakfast rarely face the problem of obesity, they are more cheerful and less painfully experiencing premenstrual syndrome - this is the result of scientific research. Moreover, breakfast is often your only chance to purchase the required dose of calcium (many women have a shortage of it) with yoghurt, cheese, milk. "Breakfast is your most important meal of the day," said Dr. Marie Savard, an expert on women's health. Hint: what you need to do if you do not have time to have breakfast - store in the refrigerator just a few hard-boiled eggs and eat one on the way to the door when you are going to work in a hurry. Well, if you have time to add an apple or yogurt to your egg, your breakfast is ready.
Do not forget to protect the skin
This needs to be done every day, regardless of weather and season. Ultraviolet rays of the sun attack the hands, face, shoulders, legs, even in winter. Collagen - the substance responsible for the elasticity of the skin - is extremely fragile and disintegrates even under weak sun exposure. What can we say about a hot summer day! Ignoring the protection of your skin, you put yourself at risk of developing melanoma and other skin cancers. Before you leave home, do not forget to apply a protective cream not only on your face, but also on your neck and shoulders.
Cleaning your teeth - twice a day
This is enough to take care of your teeth. And do not forget about dental floss. Many people think that the more they brush their teeth, the better. This is not true. Here the principle of "better is less, but better". After all, with a more frequent brushing of teeth can seriously damage the enamel, and this will inevitably lead to more serious problems. In the afternoon it is better to use special mouthwash rinses - a quick and effective way to remove food particles from the teeth and give freshness to the breath. And do not need to do extra enamel damage.
5 minutes of deep breathing
This is the usual minimum for a person to be healthy. Stress can cause various diseases, from anxiety and depression to hypertension and heart attack. Therefore, you just need to rest. But you need to do it right. You can sit for half an hour in front of the TV and only increase fatigue, and you can relax for 5 minutes - and feel a rush of vigor and strength. This is where the deep breathing method helps. Just sit back, relax and breathe deeply, fill the body with oxygen to the maximum. You will be surprised at how effective this method is.
Take multivitamins with iron
Studies conducted in elderly women have shown that taking multivitamins does not affect heart disease and cancer in this age group. So why do doctors recommend multivitamins so much? For two reasons: the presence of iron and vitamin D. The latter is very often absent in women. Meanwhile, iron protects the heart and reduces the risk of breast cancer. In turn, low iron levels are sometimes associated with profuse menstruation, anemia and the risk of infertility. Iron is the carrier of oxygen in the blood, so if you do not have enough in your body, you become sluggish and sleepy. Your brain and internal organs can not work properly and a serious malfunction may occur. Be sure to take a multivitamin with iron as a form of health insurance to be healthy.
Healthy sleep - 7 to 9 hours
Sleep is the most important moment to ensure your present and future health. Studies have shown that people who sleep little often suffer from disorders of the nervous system, obesity, diabetes and hypertension. Set up your own time and try to sleep for at least 7-9 hours a week. Further the organism will be reconstructed, and you will feel much better. You will be surprised by the changes in your mood and appearance. You will look fresh and young at any age.
EVERY WEEK
Eat fish
Fresh marine fish supplies "healthy" fats and omega-3 acids. These acids can protect the heart from disease. But not only. Including omega-3 acids reduce the risk of developing hypertension and depression, improve memory. Eat not only fish and seafood. Include in the diet of walnuts, linseed oil and sushi (they are particularly useful seaweed).
Straighten physically
Specialists give you complete freedom: it depends on you, how to make yourself sweat. It can be 20 minutes walk, 40 minutes on the treadmill, 35 minutes on foot on the way to work - all this will bear fruit. Many studies show that women need 1 hour of physical activity a day. This does not mean that you per hour bring yourself to the seventh sweat, and then all the rest of the day lie on the couch. The load must be dosed. It is better to study for 10 minutes, but in the morning, in the afternoon and in the evening. Of course, more intensive activities, for example, shaping, twice a week would be the height of perfection, but this already requires separate training, time, money and desire. And the reason for starting such activities should be at least visible. For example, if you have excess weight or an obvious lack of muscle mass. If you feel normal and normal - you do not have to make attempts to refute the proverb "they do not look for good from good". Enough hours per day just to move, do not sit still. The effect will be necessary - you can not doubt.
Have sex
of course, you can do it more often, though every day. But preferably at least once a week. Moreover, sex is desirable sensual, accompanied by orgasm, and not just a banal performance of "conjugal duty". Sex is not only fun, it also has great health benefits. When it comes to orgasm, oxytocin releases are literally injected into the body - mediators of pleasure. They tone up and improve the work of all organs. An additional advantage is that after a good sex you will sleep deeper and better. This is important for health.
EVERY MONTH
Watch your weight
This does not mean that you have to run to the weights every evening and feverishly record the results. And in general, diet and appearance there is absolutely nothing to do with it. Just weight is the main indicator of the overall health of the body. So what you need to do to be healthy? You just need to know your norm, in which you feel good, and try to stick to it. Changes in weight can be affected by anything: lifestyle, taking certain medications, starting diseases. With the right approach and timely action, many problems can be avoided in the future.
Mark on the calendar your menstrual cycle
It's not a secret that, ideally, it should be regular. If this is not the case, this may indicate problems with the cervix, neoplasms or hormonal failure. And this, in turn, can affect fertility. Tip: Install the application on your mobile phone, helping to calculate the date of your ovulation. This is useful not only for those who want (or, conversely, does not want) to become pregnant. This will help you monitor your health, knowing all its features at certain times.
EVERY YEAR
Visit the dentist
Unfortunately, this rule applies only to 30% of women under the age of 35 years. Meanwhile, this is extremely important. After all, the doctor checks not only the teeth, but the entire oral cavity, revealing serious problems at an early stage. Detection of cancer of the mouth, the onset of herpes, damage to the bone tissue - all this can be revealed by the dentist during the examination. Well, and the problems with the teeth, of course, too. Warn is much easier and cheaper than cure. A visit to a doctor at least twice a year can save you from having to be treated.
Go to the dermatologist
Skin cancer, as a rule, is very difficult to identify in the early stages. But it is possible. The main thing is to periodically visit a dermatologist. Especially after a stay in hot countries or even after a simple holiday at sea. Yes, and a general inspection of the skin will be superfluous. Skin is the biggest organ of a person. It primarily reflects the internal problems associated with the lack of certain substances, the wrong course of the processes or the onset of the disease.
Take a gynecological examination
The International Congress of Obstetricians and Gynecologists recommends that every woman be examined by a specialist at least twice a year. Even if she feels well and does not need treatment. It is mandatory to take a cytologic smear from the vagina. Why is this necessary? Together with cells of the vaginal walls, cells of the cervix are captured, then they are examined for any neoplasms, for infection or fungi. During the examination, the entire pelvic region and what is outside it are checked: vulva, cervix, vagina. Gynecological examination can detect various injuries, including the presence of cysts and fibroids. You can also ask your gynecologist to check for chlamydia and gonorrhea. In Russia, such testing is recommended annually for all sexually active women under the age of 35 years.