Autumn vitaminization. 11 life hacks for those who want to feel good
It’s not easy to stay awake in the fall. The menu becomes sharply less vegetables and fruits, and the soul – warmth and joy. The sun also plays hide and seek. How can one not be discouraged? From books on a healthy lifestyle, we chose 11 vitamin tips that will help you become more energetic and healthier in the fall.
Vitamin 1: Eliminate Bowel Irritant Foods
You need to choose food depending on how it affects the cells of the body, and not just for reasons of calorie content. Many people have allergies or intolerances to certain ingredients. Moreover, a person may not even suspect about this! The inflammatory process in the body can be caused by gluten, dairy products, corn, soy. You must eliminate the appropriate foods from your diet for at least six months. Take tests or exclude products and observe changes throughout the month. If you feel a positive change, continue with your diet.
Vitamin 2: Choose Organic Fruits and Vegetables
In order to protect plants from being destroyed by insects, chemical agents are used – pesticides. Since organic fruits and vegetables are grown without them, plants have to work hard to deal with pests on their own, and to do this, they produce antioxidants. As a result, the concentration of antioxidants in organic products is much higher than in those grown using traditional methods. Hence, the consumption of organic fruits and vegetables is of great benefit.
Vitamin 3: liquid for washing fruits and vegetables
Use a special fruit and vegetable washing liquid available at most stores. It helps remove harmful pesticide residues from conventionally grown fruits and vegetables.
Vitamin 4: More raw vegetables and greens
Eat at least one raw vegetable and herb salad every day, either as a main course or as a side dish. (Add more protein and healthy fats to make it a complete meal.)
Vitamin 5: Get Rid of Sugar
With high blood sugar levels, inflammation occurs and the immune system suffers. Each food has a so-called glycemic index, which is determined by how quickly and strongly a given food increases blood sugar levels.
Give up sweets at least in the fall. A source
When you consume foods with a high glycemic index, blood sugar levels rise sharply, which increases the risk of diabetes, hypertension and cardiovascular disease. In addition, it causes feelings of fatigue and depression.
Vitamin 6: Change Your Stressful Environment
The easiest way is to keep a diary. Take a notebook and write down your thoughts and ideas in it. It’s a lot like talking to yourself. But if you choose a quiet, thought-provoking time of day and a secluded place, you can “connect” to your inner self and get answers to some questions. List your biggest stressors. Identify the one that has the greatest impact on your stress system and health. Describe all this in detail – how you feel at the same time, why you are stressed and what exactly upsets you. Map out steps to fix the unhealthy environment.
Vitamin 7: Move More
Physical activity is very important! Perhaps it is even more significant than doing physical activity for an hour. Why? Because after 90 minutes of sitting, the body goes into “sleep mode”. In this state, the calories from the last meal are more likely to be stored as fat around the waist rather than being converted into energy-boosting fuel. Centenarians are forced to engage in a variety of physical activities, such as gardening, cooking, cleaning, walking, or simply getting up off the floor every 10-15 minutes. For this reason, their bodies maintain a high metabolic rate throughout the day, throughout the week.
Vitamin 8: new refrigerator
A new, smaller refrigerator can be a great investment in health promotion. Why new? Yes, because the latest models keep fruits, vegetables and other products fresh longer, effectively eliminate bacteria and gases, preventing food spoilage. Unfortunately, fruits and vegetables begin to gradually lose their nutritional value immediately after harvest.
A new refrigerator will help change your diet. A source
Why smaller? Because the more food is stored in the refrigerator, the more you will eat. Therefore, a small refrigerator can be an incentive to eat less. Plus, a smaller refrigerator will make you leave the house more often – perhaps even daily – for fresh food.
Vitamin 9: good sleep
The secrets to proper sleep are relaxing preparation for sleep and the appropriate setting in the bedroom that makes it a sanctuary for sleep. In the bedrooms of centenarians, you won’t find computers, televisions, or other electronics, including cell phones, which many Americans keep right by their beds. In 2011, the National Sleep Foundation conducted a survey that found that mobile phones caused sleep disturbances. Twenty percent of Generation Y and 18 percent of Generation Z reported having a phone call, text message, or email on their mobile phone several nights a week after going to bed.
Remove all gadgets from the bedroom. A source
A well-designed bedroom is a cool, quiet, dark room. Its owners do not use alarm clocks. They wake up on their own because they sleep enough time.
Vitamin 10: choose the best
If you’re going to spend an hour on computer tasks instead of walking, reading books, or going to the theater with friends, it’s not worth it. If, on the other hand, you are going to sit for an hour at a computer game instead of mindlessly staring at the TV screen, it is better, of course, to engage in mind games. Choose the best from the options, and you will feel how life becomes more interesting.
Vitamin 11: Give Your Body a Rest
Short-term fasting has a positive effect on the body, as it increases the metabolic rate and helps burn fat. And don’t let the word “fasting” scare you – it’s much easier than it sounds. Of all the options available, many are best suited for night. You just need to increase the break between dinner and breakfast to 10-12 hours, during which you can not eat or even snack. According to the rules, at this time you need to sleep, or at least rest. This simple practice has proven effective as a preventative measure for obesity and diabetes, known risk factors for senile dementia.
Cheer books: “Myths about diets”, “Yoga. Breathe, stretch, live “, “Diseases are canceled”, “Immunity”
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