7 Tips to ensure health and well-being on harder days
There are times in that all the energy of the organism is needed. They are work commitments, social events, quality time with the family, a trip to enjoy a holiday. You can not even think about putting something aside.
To minimize the risks of lacking health or health on these more intense days, it is possible to give a kick to the body. Simply adopt habits and activities that keep you in the mood and invigorate you continuously from dawn to dusk - including a night's sleep.
Here are seven tips to make sure you take care of everything.
1 . Bet on the ideal nutrients
Food composition can affect brain function by interfering with mood, mood and alertness. Those rich in protein - fish, red meat in general, poultry, eggs, vegetables, cheeses, milk and tofu, for example - increase the production of dopamine and adrenaline and make us more alert and more energetic.
, the eggs are rich in choline, a B complex vitamin directly linked to memory and the ability to concentrate. Another food that is source of choline is the liver. It's worth putting them on the plate in the days of rushing and shaking.
And nothing better than having the mood and good humor to handle a busy schedule, is not it? Folic acid (which can be bought in a cup of cooked spinach or a glass of orange juice per day), selenium (in oil seeds such as nuts and nuts, tuna, sunflower seeds and whole grains ), vitamin B6 (in bananas, potatoes, raisins and whole grains) and magnesium (in whole grains and dried fruits) are foods that have been shown to be beneficial for mood maintenance. Invest in them throughout the day.
2. Capriche at breakfast
The first meal of the day must have at least 25% of the total energy value of a day to guarantee our good mood. Ideally, whole grains, fruits, oilseeds and some protein, such as plain yogurt, white cheese or turkey breast, should be valued at breakfast. Coffee in small quantities (up to a cup of tea) can also improve mood and alertness.
3. Take short intervals between meals
Fractional feeding (five to six meals a day, every three hours) and with the presence of all food groups protects the immune system against flu and other infections, quite the risk of a fall in vigor and productivity because of discouragement, which is a common consequence of these diseases. The three-hour interval also prevents blood glucose from falling - it impairs concentration and physical disposition.
4. Hydrate yourself
Keeping your body properly hydrated is essential to improving both physical and mental well-being. To do so, it is recommended to take two liters of liquid per day. The first option that comes to mind is water, but be aware that other liquids, such as juices and teas, for example, can also make your body well hydrated.
A 10-minute walk is enough to make anyone awake, invigorated, and with more energy for up to two hours. This is because this simple physical exercise provides more oxygen to the brain and muscles, leaving them on for longer. And you can do this activity in simple ways, like opting to walk to the restaurant at lunch time, not by car.
6. Sleep well
Most people feel good after sleeping between 7 and 8 hours, but the ideal amount of sleep is an individual characteristic. What defines whether you have slept enough is the state in which you find yourself the next day. Failure to keep up with sleep is detrimental to performance, memory, mood, and attention. And no one wants this in periods of intense activity!
One strategy to help ensure quality and restful sleep is to keep certain hours to sleep and wake up. The organism is governed by the circadian cycle, which organizes its functions so that they always occur in about 24 hours. It's our biological clock. Respecting sleep and sleep schedules helps regulate our internal schedule and teaches the body to have a frequency.
It is also important to start relaxing one hour before going to bed. This includes reading a book or listening to relaxing music and avoiding watching TV, surfing the internet and playing video games.
7. Access to Medications for Relief of Symptoms
At first symptoms of cold - itchy nose, sore throat, sneezing, runny nose, stuffy nose, dry cough, tiredness and, in some cases, mild fever - or flu - all and a stronger fever - having access to an analgesic and antipyretic can be decisive in keeping the mood of moving forward with the commitments. If the symptoms persist, however, consult your physician so the provider can make an assessment.
Who never lost sleep during the week and ended up making up for the weekend? The increasingly common habit can be called social jet lag by some experts and is generally seen with bad eyes. However, when we talk about type 2 diabetes, using this "sleep bench" strategy can be a great request! And this was scientifically proven in a study by the sleep laboratory at the University of Chicago (United States).
Festivals, gatherings, the family? These and several other events have a common feature: they almost always involve alcohol. But drinking only on these occasions does not cause any health problems, right? Check out the myths and truths about alcohol consumption: Only large amounts of alcohol cause hangover Myth!
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