50 easy steps to health

In order to improve your health and well-being, it is not at all necessary to radically change your life. Lifehacker has collected 50 tips that are not so difficult to use, and the effect will be noticeable. Some of them are obvious, but admit it, how often do you do them? This article is also interesting because it touches upon the health of literally every organ from head to toe!

For brain health

Take a deep breath and count to 10

Anger and anger cause headaches. It is even more dangerous than depression or anxiety. Try to calm your anger so that you don't pay for it with pain.

Diet from the Mediterranean

Studies have shown that people who eat high amounts of mono- and polyunsaturated fats perform better on intelligence tests. Sources of such fats: olive oil, butter, cheese, fish.

Full rest

Lack of sleep negatively affects our ability to concentrate, remember information, and solve mental problems.

Watch less TV

“When you watch TV, it’s like your brain is on the couch. He's not active! says David Niven, Ph. D., author of The 100 Simple Secrets of Healthy People. It is better to read or do crossword puzzles, so you keep your brain in good shape, and this helps to avoid diseases such as Alzheimer's.

Master a musical instrument

Learning to play a musical instrument contributes to the rapid memorization of words. So you can learn a foreign language at the same time!

Add cranberries to your diet

Researchers at the University of Massachusetts believe that regular consumption of cranberries may reduce the risk of paralysis. As a source of antioxidants, cranberry protects blood vessels and helps prevent stroke.

For eye health

Install your computer monitor correctly

It is known to prevent eye strain by keeping the monitor directly in front of you and within arm's reach. The top of the screen should be at eye level. Wipe your monitor regularly to avoid glare. And do not be lazy to adjust the brightness and contrast of the screen as you like.

Eat an omelet

Eggs, as well as brightly colored fruits and green leafy vegetables, are high in lutein and help fight macular degeneration and cataracts. All of these products can be used to make a wide variety of delicious omelets.

For dental health

Don't brush your teeth too hard

Those who brush their teeth too zealously and for a long time can damage the gums and enamel.

Be careful with mouth rinses

Mouthwash freshens breath and prevents tooth decay, but don't get carried away by it, but rather think about why you have bad breath? This is a signal that something is wrong in the body. And instead of rinsing your mouth endlessly, it is worth visiting a doctor.

Drink tea

Tea prevents the spread of bacteria that cause tooth decay. Naturally, we are talking about real tea, you can hardly find all these useful substances in packaged tea.

For neck and shoulder health

Hold your phone in your hands

Do not hold your phone against your ear with your shoulder. This position constrains the muscles in the neck and pinches the vertebrae, causing muscle spasm and pain. Hold the phone in your hand or use the speakerphone.

You can also learn simple neck and shoulder exercises.

For women's health

Sleep in the dark

There was a big study at Harvard University called Nursing Examination. In the course of it, it turned out that the nurses on duty, who dozed in the light, slowed down the production of melatonin, a hormone that suppresses the growth of tumors.

Move

Walking fast for just 1–2 hours a week will reduce your risk of getting breast cancer by 20%. Only 1-2 hours, isn't that much?

Eat fruits and vegetables

Eating lots of vegetables and fruits can help you reduce your risk of ovarian cancer.

For heart

Meditate

Meditation is relaxing, you slow down your breathing and heart rate. Meditation can help lower blood pressure and reduce the risk of blood clots.

Drink pomegranate juice

The juice of this colorful fruit is high in antioxidants and polyphenols, and lowers the risk of developing atherosclerosis, which is one of the main contributors to heart disease.

Appreciate family ties

A warm and nurturing relationship with parents reduces the risk of heart disease.

Eat soy

Add tofu and soybeans to your diet to lower cholesterol.

Get a pet

A pet helps to relieve stress, and during the time you spend with your pet, your blood pressure drops by 15%.

Try not to get sick with flu and pneumonia

Conduct prophylaxis, strengthen immunity, dress warmer, do not visit crowded places during epidemics, do everything to get sick with flu or pneumonia as little as possible. From these diseases, blood vessels are greatly affected and the risk of heart disease increases.

Use the stairs

If you climb and descend the stairs at least a few times a day, you will already seriously support your cardiovascular system, and you will lose a little more weight.

For the lungs

Eat one apple a day

By eating at least 5 apples a week, you significantly improve the function of your lungs. Apples contain the powerful antioxidant quercetin, which protects the lungs from the effects of cigarette smoke and general air pollution.

For the digestive system

Listen to slow music while you eat

If you listen to fast music while eating, then you will swallow food faster, while slow music makes you eat slowly. At this rate, you will thoroughly chew your food and avoid overeating, as you will realize in time that you are already full.

Get enough calcium

Calcium not only strengthens bones, but also contributes to the maintenance of colon health, namely, it helps to prevent cancer. So keep an eye on your calcium and vitamin D balance.

Everything should be in moderation

Excessive alcohol consumption (about 400 ml of hard alcohol every week for 10 years) will seriously undermine the health of your digestive organs. The risk of polyps and colon cancer increases. At the same time, very moderate consumption of quality alcohol can strengthen the digestive system.

Adjust the dose of medicines containing

Excessive addiction to such drugs can cause food allergies and, as a result, digestive problems.

Take vitamin E

High levels of alpha-tocopherol (a configuration of vitamin E) reduce the incidence of gastric and esophageal cancers. However, with a balanced diet, a deficiency of this particular vitamin is rarely observed.

And again about coffee

German researchers have found an antioxidant in coffee that protects against colon cancer. Avoiding caffeine? Decaffeinated coffee also contains these compounds.

For the back

Stretching

Stretching your lower back, shoulders, and chest regularly will help you keep your back straight. You will also avoid back pain and stress on your spine.

Strike a balance

When carrying a heavy bag, change your shoulder or arm. Carrying weights in one hand at all times will cause muscle imbalance over time, which will develop into chronic back and neck problems.

Don't lean on one leg

Pay attention to how you stand. Very often, we shift our weight onto one leg, with our thigh out to the side and leaning slightly towards it. This posture causes lower back pain. Try to distribute your weight to both legs and tighten your abdomen. This will keep your back straight, and soon you will notice that you have become more fit.

For muscles and joints

Add power load

It is strength exercises that help reduce joint pain caused by arthritis, as well as improve joint function. Good muscle mass protects joints from damage.

Diversify your workouts

Repeating the same exercise cycles day in and day out will wear out your muscles and reduce the effect of your workout. Therefore, use different training options.

Learn to keep your balance

Learning to balance on one leg, maintaining balance by tightening the glutes and upper leg, will reduce the risk of falls. Start with 15 seconds, and after a while, try to stand on one leg for a minute. Remember to squeeze your glutes and tighten your stomach.

The benefits of yoga

Doing yoga will not only tighten your body, but it will also ease the joint pain associated with carpal tunnel syndrome and arthritis.

For immunity

Drink kefir

The live biocultures contained in kefir strengthen the immune system and prevent the penetration of infections.

Don't microwave vegetables

Microwaved vegetables lose 97% of their antioxidant properties. Eat vegetables raw or steam them.

Don't overdo it with antibacterial soaps and cleaning products

Frequent use of antibacterial soaps and cleaning products promotes the formation of drug-resistant bacteria. And you kill the beneficial bacteria that are on your body.

Eat garlic

At the first sign of a cold, eat some garlic to help prevent further illness. Garlic contains compounds that have antibiotic, antibacterial, and antiviral properties.

Try tai chi

This is an ancient Chinese gymnastics (exercise combined with meditation) that can boost immunity.

Think positively

Unhappy people are three times more likely to get sick than happy people. So during the period of colds, you should try to look for the pros in every moment.

For skin

Don't throw away the peel

Eating lemon, orange and grapefruit peels reduces the risk of skin cancer by 30%.

Do not overuse the tanning bed

A beautiful tan and a good mood are great, but don't get carried away. In a tanning bed, you get about 15 times more ultraviolet radiation than sunbathing.

For bones

Swing your back

Strong back muscles will protect your spine from damage. If you are at risk of osteoporosis (especially for women), then do not forget to regularly exercise on your back. This will cut your risk of getting sick by about three times.

Our bones need vitamin K

Vitamin K helps maintain bone density. Sources of vitamin K: leafy green vegetables, broccoli, vegetable oils.

Add foods rich in omega-3 acids to your diet

Omega-3 fatty acids help regulate calcium absorption. Eat fish more often, especially salmon. And don't forget to add calcium-rich foods to it.

Try to drink less sugary sodas

Most of them contain phosphates, which help to flush calcium out of the bones.

For legs

Do your pedicure at home

In salons, you can pick up an unpleasant infection if the instruments are not sterilized well enough. So it's better to do your pedicure at home or choose a salon carefully.

Magnetic insoles are a waste of money

Nowadays, magnetic acupuncture insoles are popular. Their price ranges from 130 to 1,000 rubles. However, there is no evidence that they actually give lightness to the legs and help prevent swelling. Better not to waste money on them, but buy more comfortable shoes.

What are you doing from this list?