B eautyHack tells the stories of healthy lifestyle activists, fitness trainers and celebrities that deserve your attention.

David Kirsch

David Kirsch's client list includes Jennifer Lopez, Kate Upton and Heidi Klum. The stars love him for his rational approach to training. In the concept of "healthy lifestyle", it includes not only regular physical exercisesbut also a way of thinking. David founded the popular Madison Square Club and developed the famous New York diet, the essence of which is outlined in the bestseller The Ultimate New York Diet.

Gwyneth Paltrow

Gwyneth is a vegetarian and healthy lifestyle guru. In 2008, the actress created the Goop.com website. Gwyneth publishes copyright materials with recipes, lifestyle and beauty tips, and her team makes travel guides, articles on parenting, fitness, healthy eating. Among other achievements of the actress - the release of two cookbooks, My Father's Daughter and It's All Good.

Irina Pochitaeva

Irina Pochitaeva - mother of five sons, doctor the highest category, Ph.D. and founder of the diet food delivery company Just For You.

Irina's partners in the Just For You project are restaurateur Arkady Novikov, nutritionist Pierre Dukan, chef William Lamberti and a team of professional nutritionists, doctors and therapists. The company develops menus according to your chosen nutritional program, two of which are suitable for pregnant women. The most popular is the 850 kcal intensive weight loss program.

Anastasia Khozisova

The former model lives in Italy and runs her website www.lifeofthemodel.com. Anastasia graduated from the university healthy eating Institute for Integrative Nutrition and received the Health Coach certification. For example, no one has such a certificate in Russia. And in Italy, only two people have it. On her own resource, Anastasia shares not only healthy recipes, exercises, interesting locations in Milan, but also maintains a "model school" section, where she tells where to start for young girls and what kind of lifestyle to lead. You can always sign up for Anastasia's six-month healthy eating program.

Janette Jenkins

Today Janette has 382 thousand followers on Instagram. Janette was a fitness blogger for The Haffington Post, then became a Nike ambassador and came up with the famous Hollywood Trainer (a mix of dance aerobics and Pilates). She is the personal trainer of Alicia Keys, Pink, Queen Latifa. Subscribe to Janette's page, the girl willingly gives out training tips and holds challenges.

Mandy Ingber

Hollywood yoga instructor and wellness consultant Mandy Ingber coined the term "yoga philosophy", about which she wrote a book of the same name. Yoga Philosophy is a combination of spiritual and physical practices and aerobic exercise. Mandy's regulars are Victoria Beckham, Kim Kardashian, Brooke Shields, Helen Hunt and Jennifer Aniston. The rest can be content with reading the book and watching the video - Mandy has her own channel on youtube.

Talin Gabrielyan

Australian Talin Gabrielyan is a blogger, author of the Hippie Lane app and the book of healthy recipes of the same name. Talin's Instagram page is followed by 466 thousand subscribers. PP - "Bounty" and "Twixes", ice cream made from coconut milk with berries, slices of peanut butter with a triple layer of chocolate - photographs of dishes that the girl prepares - are an aesthetic pleasure in themselves. Talin has completely cut gluten, dairy, refined sugar and soy. Instead, her kitchen has organic cocoa powder, coconut oil, nuts, dates, rice syrup and buckwheat.

If you find yourself in Sydney, stop by the cafe Dose espresso and Ritual Coffee Traders ... Hippie Lane sweets can only be found there.

Ella Woodward

Dasha Gaivoronskaya

Together with her husband and four-year-old son, Dasha lives in Australia, works as a personal fitness trainer, blogs and develops her own 10-week workout plan. The girl willingly tells subscribers (and there are 341 thousand of them) where and how she works and records video instructions. Looking at Dasha, you have no choice but to repeat!

Natasha Corett

Natasha is the author of five cookbooks (including the best-selling Honestly Healthy For Life) and one of the most famous vegetarian chefs. Her fans include Victoria Beckham, Robbie Williams, Lily Allen. And Natasha's recipes on instagram are waiting for 327 thousand users.

Ksenia Avdulova

Ksenia is a healthy lifestyle activist, a fan of acai bоwl, a certified teacher of strala yoga. In her blog, the girl writes about life in New York, publishes healthy recipes and retreat reports. By the way, Ksenia regularly organizes retreats, she has already visited Brazil, Nicaragua and India. Anyone can join the group!

Text: Julia Kozoliy

Although genes play a large role in shaping physique, recent research has shown that we can influence this situation and show their best side. At any time in our lives, adipose tissue cells can increase or decrease, and this depends more on lifestyle (diet and physical activity) than on genes.

Since gene theory no longer has the same weight, what determines how slim our figure will be?

If you had the opportunity to spend a day in the company of a slender person who adheres to a healthy lifestyle, you would certainly notice a few things that distinguish him from most who lead a sedentary lifestyle. Learn how some people manage to maintain a slim figure and good health into old age, and try to adopt these good habits.

1. Get enough sleep and wake up naturally. Most of the people leading healthy image life, wake up without an alarm clock in a great mood, rested and with a good appetite. They have developed a fitness plan and are sticking to it. Such people fall asleep easily, sleep better, in addition, they have less need for sleep, i.e. they only need a few hours to recover sound sleep... It is known that there is a strong link between lack of sleep and being overweight (obese). Sleep restores the body's strength, helps to rebuild and prepare for a new day.

2. Be ready. People leading a healthy lifestyle prepare sports equipment and clothes for the next day even in the evening, and plan their schedule for a whole week in advance, taking into account sports training. By the way, they take training as seriously as they take business meetings or social obligations.

3. Do morning exercises. Exercising in the morning is more effective than exercising in the evening and also fits better with your daily routine. After exercising in the morning, a pleasant feeling of satisfaction and pride appears, which helps to choose healthy food throughout the day, successfully get out of stressful situations and maintain good mood... Exercising in the morning is the best way to start the day, which ultimately influences many decisions we make throughout the day.

4. Plan your diet. Healthy people eat at specific times, plan meals based on exercise, and know exactly what to eat and when. It will take some effort in the beginning to decide on healthy food and snack choices, but don't let your meals go by themselves. If you are so hungry that you head to the buffet or order food from the fast food cafeteria, this is the first sign of impending disaster.

5. Don't get hung up on failure. Healthy people don't let setbacks stop them on the way to their goals - one missed workout doesn't translate into two or three. After a missed workout, they head to the gym and exercise even more intensely. Also, you should not be too upset and stop the diet over one slice of pizza or cake. You need to return to a healthy diet, exercise regularly and get enough sleep, so that from time to time you allow yourself a slight indulgence and skip a workout, while not blaming yourself for all mortal sins.

6. Change your lifestyle and habits. Slender people did not become this way overnight - it took them much longer to do this. They read a lot about fitness and nutrition and don't try to transform overnight, gradually changing habits until they become a natural part of their lives. As the sages said, choose the best, and habit will make it pleasant and natural.

7. Learn to distinguish the psychology of success from the useless and harmful advice "how to lose weight quickly without effort." People who lead a healthy lifestyle are not led by magic means to lose weight and improve their health quickly and effortlessly. They know that longevity, good health and a slim figure are not easy, and it takes a lot of work to enjoy these benefits on a daily basis. Remember, if something is too good to be true, then it is not true.

8. Lose excess weight and keep the achieved. People leading a healthy lifestyle know that diet alone is not enough to lose weight and maintain the achieved weight for a long time. Fitness classes are the key to successful weight loss. With regular exercise, the achieved weight can be maintained for life.

9. Do not neglect positive auto-training. To maintain a good figure, you need to use positive auto-training techniques. You are unlikely to lose weight if you constantly repeat to yourself "I am fat" or "I am lazy." Repeat the phrases "I am strong", "I will succeed", "I care about my figure", etc. often.

10. Set realistic goals for yourself. Healthy lifestyles and weight watchers always strive for realistic goals. Some people want to lose weight to a certain size or parameters. Others use their behavior to support a particular action, such as jogging to fight breast cancer or cycling to fight leukemia. Once you've achieved one goal, set the next one and make a plan for how to achieve it.

If you dream of a slim, healthy, strong and resilient body, choose for yourself at least one of the above habits and do not give up on it. When this habit becomes second nature to you, move on to the next one. Remember - the more healthy habits you have, the easier and richer your life will be, and the more you will be pleased with your reflection in the mirror.

These questions can be answered by epigenetics - a science that studies changes in the activity of genes that do not affect the structure of DNA. We are publishing a review of a book by German neuroscientist Peter Sporck about one of the most promising scientific disciplines.

The emergence of epigenetics.

Peter Spork writes about a relatively young science. The name "Epigenetics" appeared in 1942 when Conrad Waddington, a biologist from England who laid the foundations of systems biology, proposed the term as a cross between "genetics" and Aristotelian "epigenesis" - the doctrine of sequential embryonic development. We know about the classical experiment of Aristotle with breaking chicken eggs - with the help of it, the philosopher was able to establish that first the heart is formed in the embryo, and the emergence of the internal parts precedes the development of the external ones. In the 40s, when scientists still did not understand the physical nature of the genome, Waddington's hypothesis about the epigenetic landscape was revolutionary.

By analogy with the geographical landscape, on which there are rivers flowing from source to mouth, one can imagine the development of an organism as the course of a river - the source in this case will become conception, and the mouth will become maturity. However, do not forget about the relief along which the river channel runs: this metaphor can be used to designate external conditions that affect the development of the body. An avalanche, rockfall, or even an earthquake can direct the flow of a river differently. Adapting to new conditions, the organism undergoes mutations, which forms the basis of variability - the most important part of biological evolution.

In the 60s and 70s, an active study of genes began. Now we all know that many genes possess information about the structure of the cell and how it functions and are active throughout a person's life. However, scientists are faced with the fact that many genes work inconsistently, and the mode of their activation depends on external factors. It is just such mechanisms that epigenetics is engaged in - the science that studies the change in gene activity that does not affect the structure of DNA. Thus, the view that all functions human body due to the sequence of the DNA chain, is refuted by epigenetics. In other words, epigenetics can explain how the environment can influence the turning on and off of our genes. The first Nobel Prize for discoveries in the field of epigenetics was awarded only in 2006 - these were scientists from the United States.

Second code.

Spork compares human genes to computer hardware. It is good to have an expensive graphics card and a powerful processor. But what about software? Is it possible to perform the most elementary action without it - to type text, view an image? Epigenetics are doing just software of our body. In the near future, scientists intend to investigate how, by changing our lifestyle, we can learn to control our genes and prolong life - our own and our descendants.

Genetics and its notorious applied branch, eugenics, assumed that only genetic material affects the developmental state of an organism. Randy Gertle, a biologist at Duke University (Durham, USA), refuted this with the help of an illustrative experiment: he gave genetically identical laboratory mice during pregnancy with different food. Mice born to mothers who ate dietary supplements were healthy and brown, and mice without such food were born yellow and sickly. These changes will further affect the entire subsequent life of animals: poor nutrition turned off some of the genes that determine the color of the coat and resistance to diseases. The genes of the embryos at the time of feeding were already formed and not affected - therefore, something else was exposed. It is precisely these mechanisms of action that epigenetics deals with - "over - genetics", which studies epigenomes located, as it were, above the genome of cells.

The truth is that if only a genome of just four different components, a kind of "Circuit Diagram", were to determine our development, then we would all be about the same. "Even Chimpanzees Would Not Differ Not Much From Us," Shpork writes. It is thanks to the epigenome, the "Second Code," that our body is able to build cells of different types - hair, liver, brain - although they have one and the same genome. The epigenome is thus an indication of how to manipulate the genome. It is he who is responsible for the activation and deactivation of certain genes and programs the rate of cell aging. Obviously, if every cell simultaneously read all of its genes and synthesized all possible proteins, the body would not be able to function. What we were taught in school, that cells inherit only their genome, no longer corresponds to scientific reality. In fact, cells and epigenome inherit.

The impact of epigenetics on gerontology is enormous. Scientists now know that despite the existence of an immutable genome, man's fate is largely in his own hands. "Change the Lifestyle - and you will Begin a Chain of Biochemical Changes That Will Become Imperceptibly but Steadily Helping You and, Possibly, All Your Descendants until the End of Their Life on Earth", - offers spork. And, despite the fact that this statement sounds like what all the world's religions promise, it has a strong biological basis.

After the “Human Genome” project was completed in 2003, scientists faced new challenges. Pharmacists were already hoping for new gene drugs, but it turned out that the failure of the function of a particular gene rarely leads to the development of a disease that can be diagnosed in advance. Everything turned out to be much more complicated than it looked at the beginning. Scientists have learned that the genome is not a stable text. The number of genes can increase, for example, 16 times, and the genes themselves can be modified, split and docked again: such genes are called transposons.

Scientists were betting on a kind of gene totalizator - they had to guess how many genes a person would have at the end of the research. Estimates varied - the number of genes jumped from 27 to 160 thousand. After the end of the sequencing of the human genome in 2003, it turned out that the genetic code of the amoeba is two hundred times longer than the human one - the latter is only about 22 thousand genes. Why is the complexity of organisms not reflected in their DNA or, perhaps, in more complex organisms, the DNA is more compact? But then what to do with yeast, which has DNA two hundred times shorter than human?

Epigenetics answered the question of how a person can have fewer genes than an amoeba or weed: higher organisms are able to synthesize many protein variants from one "Scheme". In other words, the whole point is in gene regulation - it appears only in complex organisms, and the more complex it is, the more varied its life activity is. Thus, despite the small number of genes, a person, thanks to his epigenome, is much more complex than other organisms. The same thesis of epigeneticists also answers another popular question: why do we differ little from chimpanzees, if the coincidence of our genomes is 98.7%? While the differences in genetic material are minimal, the epigenetic differences are enormous.

Another question that could have been asked to evolutionary biologists decades ago is how does a person adapt to the external environment in the long run? Previously, science knew only about two extremes - evolution, which takes thousands of years, and hormonal changes, working ultra-fast. However, an important median mechanism turned out to be between them - epigenetic switches. It is they who form our adaptation to the environment for a period commensurate with the duration of a human life. It is especially important that the changes made by them will have a long-term effect - even if new signals do not enter the cell. This makes it clearer why our mother's nutrition or early childhood experiences can affect the rest of our lives. But one should not think that the epigenome is an absolutely immobile system. A person is able to change the properties of his body, both for the better and for the worse.

"What is a healthy lifestyle?" - our grandmothers would have asked twenty years ago.
Now this concept is gaining more and more popularity.
The basics of a healthy lifestyle (hereinafter HLS) are a minimum of bad habits with a maximum of useful ones that help improve the quality of life of people.
If before the main elements of a stylish young man or girl were active club life, indispensable cigarettes and a glass of alcoholic cocktail, now social networks are full of images of beautiful and fit bodies in training rooms. A photo of a plate with chicken breast and vegetable salad will get much more "likes" than pictures of a frying pan with fried potatoes against the background of a bottle of beer.
Healthy lifestyle comes swiftly and inevitably: shelves with organic products, farm meat and vegetables, gyms are opening.

Reasons for the popularity of healthy lifestyle

A correct lifestyle contributes not only to an overall improvement in the state of the body, but also to the appearance of a person.
What are the criteria for a healthy lifestyle? This is a balanced diet, physical activity, adequate sleep and many other little things that have a positive effect on the condition the human body.
Anyone who follows the basic rules of a healthy lifestyle compares favorably with others: he has a fresh complexion, good posture and a lively look, always full of energy, desire to try something interesting. It is impossible not to notice him against the background of people with gray puffy faces, voluminous stomachs, shortness of breath and stooped backs, who can hardly carry themselves through life from the sofa to work.
One who observes the main components of a healthy lifestyle clearly understands how much effort and time he needs to maintain himself in perfect condition, so he will not waste a second on meaningless or unpleasant actions. This is especially valuable in the age of high technology, when every minute counts.

Components of a healthy lifestyle

Healthy lifestyle is a combination of several basic elements, among which the following stand out:

• proper nutrition;
• physical exercise;
• healthy sleep;
• rational distribution of time;
• refusal of excesses.

All of these components of a healthy lifestyle are fundamental.
It is a mistake to think that in order to change life, it is enough to change one thing. You cannot give up some of your bad habits and be content with it. For drastic changes, drastic measures are always needed.
Each person has a different character, and where one person can give up everything superfluous at once by a willful decision, the other is better off abandoning the idea of \u200b\u200bself-improvement, fearing the burden of future worries.
Therefore, psychologists advise not to rush to apply all the main components of a healthy lifestyle at once, but to do it gradually, so that at first subconsciously accept the foundations of a healthy lifestyle and it is easier to endure changes.

How to start a healthy lifestyle

Healthy lifestyle begins with a person's awareness of the fact that he is living wrong.
And for everyone this happens in different ways: someone notices a too large number on the scales, someone feels dissatisfied, overwhelmed, tired, someone is constantly sick.
Sometimes people think for years that diet or prevention alone is not enough. colds so that their problems can be solved. And it seems to them that they lead the right way of life, since they have abandoned one component of the past: they quit drinking or smoking, started going to the gym. or went on a diet.
However, a healthy lifestyle is not one small concession, but a large set of measures for self-improvement, and although you should start small, you need to strive for more.
Regular exercise and proper food preparation cannot simply be discarded or replaced with less labor-intensive options.

Healthy lifestyle and its components

The main components of a healthy lifestyle are not the only ones, but they are the basis of a new way of existence, which should be perceived not as punishment or torment, but as a kind of peak, the achievement of which is interesting and exciting.
It is not necessary to rest only on the basic elements. There are other factors too Healthy lifestyle, such as, for example, spiritual practices, psychological trainings and communities of fans of the rules of a healthy lifestyle, helping to exchange experiences with other adepts.

Balanced diet

It is the cornerstone that holds the rest of a healthy lifestyle.
Depending on the physical condition of a person, on the principles that he practices, nutrition can be different:
someone prefers vegetarianism, someone is a raw food diet, for someone the paleo diet becomes the solution.
There is no single correct option, just as there is no one correct spiritual practice, because all people are different, and the paths that lead them to a state of inner harmony are different for everyone. One thing is certain: nutrition is always included in the foundations of a healthy lifestyle in the forefront, since the spiritual state directly depends on the bodily state.
The body is actually a "box" for the soul, it is impossible to get to what is inside without changing the container so that you can freely deal with the state of the contents. Nutrition has a huge impact on health, it is not in vain that for many diseases, doctors prescribe certain diets.

Sports lifestyle

Without physical activity, it is also impossible to talk about self-improvement. An unsportsmanlike person is often melancholic, inclined to forgive himself for minor weaknesses. He does not have the habit of loading muscles, overcoming himself, he will easily violate the basic principles of a healthy lifestyle due to a lack of self-discipline.
Sport not only heals, it also contributes to the formation of a beautiful appearance, and the joy of contemplating reflection in the mirror, pride, pleasure that people get, looking at an updated version of themselves, only support their desire to maintain a correct lifestyle.
As the basis of a healthy lifestyle, sport is simply irreplaceable: exercise helps to improve blood circulation, joint function, stimulate the production of certain hormones, improve general state the human body.
Gyms offer a huge selection of different activities for people of all ages and physical abilities, so even old age cannot be a hindrance if you want to start leading a healthy lifestyle.

Rational distribution of time

Some factors of a healthy lifestyle are underestimated, in particular, the ability to allocate time in such a way as to comply with all the principles of a healthy lifestyle.
The peculiarity of cardinal changes is the inextricable link between the amount of effort spent on preparing for them, and the very process of mastering the unusual rules of a healthy lifestyle, which will allow this lifestyle to be called truly healthy.
A healthy lifestyle requires self-denial, a willingness to spend part of the time providing yourself with healthy foods, preparing appropriate meals, and training.
It takes about half an hour to cook semi-finished products. On a trip to the store for the appropriate ingredients, cooking will have to spend more time, and this should be done constantly. After all, what is a healthy lifestyle? This is a steady, constant adherence to certain rules and its chosen components, and the components of a healthy lifestyle cannot be applied partially and irregularly, otherwise they will be random moments against the background of ordinary existence.

Refusal of excesses

IN real life a healthy image has little to do with the concept of a beautiful or thin body. Not everything that leads to weight loss is beneficial, and sometimes, in an attempt to achieve a visual effect, an unprepared person comes to the opposite - diseases, feeling unwell, dissatisfaction with yourself.
Proper nutrition and a sports lifestyle alone will not give the full effect if, at the same time, you continue to indulge in obvious excesses that pathologically affect the general condition of the body, accustom it to general relaxation on the verge of being unnecessary and have a destructive effect on the healthy lifestyle itself and its components ...
Therefore, excess is not only smoking or drinking, but also the habit of breaking correct mode, allow yourself to deviate from some important postulates, and so on.

Acceptable weaknesses

Not every person has a strong character, everyone should do only what he is able to master, gradually moving forward in small steps, one at a time accepting the rules of a healthy lifestyle.
Allowing yourself to deviate from them is sometimes necessary, weaknesses will only help to comply with the principles of a healthy lifestyle if they are:
1. Really rare;
2. Small and well controlled;
3. Will not lead to systematic violations of the basic components of a healthy lifestyle.
To smoke one cigarette once a month, gradually increasing the period between smoking to two, three or more months is a minor weakness, which is permissible at the initial stage for a person who comprehends the very basics of a healthy lifestyle. Smoking a pack of cigarettes every day instead of one and a half, without reducing the dose at the same time, is already an addiction that affects the subconscious: since it is allowed to continue smoking, it means that you can afford to continue eating fast food and skip workouts.

Healthy lifestyle criteria

Willingness should consist of internal messages, because no advice, persuasion and demand will force a person to follow the basic foundations that are necessary to bring his life into a state of at least relatively healthy, if there is no need to change.
But even with such a desire, one should not forget that one should not rush into the maelstrom of self-improvement thoughtlessly.
Healthy lifestyle criteria appeared for a reason, they are justified.
For example, with a number of diseases, one should not violate the prescribed diet, even in order to lead a healthy lifestyle; you should not try to perform complexes of exercises for trained athletes through force, if the physical form leaves much to be desired - instead of benefit, there is a high probability of injury; attempts to achieve an enhanced effect by changing the timing of diets to longer ones will turn healthy food into a dangerous hunger strike, and excessive zeal will turn into harm instead of benefit.

Knowing of limits

You cannot talk about the rules applicable to the transition to a healthy lifestyle without mentioning a very important point.
There are healthy lifestyle factors that significantly affect the result, and one of them is a sense of proportion.
A correct lifestyle is built on limitations, self-discipline, building a system of habits that allow you to maintain a healthy lifestyle and its components in the long term.
A person cannot exist in a regime of severe restrictions, moreover, they are usually developed so that there is no excessive psychological pressure, no chronic fatigue from self-denial.
A sense of proportion is what guides the experts who develop recommendations on nutrition, exercise and other components of a healthy lifestyle. Do not seriously violate deadlines, diet regimes, and so on, as this can become dangerous.

Other factors of a healthy lifestyle

Other points that affect the self-improvement process include:
- psychological readiness for breakdowns;
- the ability to replace prohibited products with others, since it is always more difficult to refuse than to replace with an analogue;
- the ability to consistently implement the plan, and so on.
What is a healthy lifestyle? This is not only a certain group of basic elements based on physiological aspects, but also a huge layer of components that lie in the field of psychology and fine tuning of the subconscious.

Conclusion

A healthy lifestyle and its components are steadily entering our reality: there are debates on the Internet about the best diets and exercise complexes, they talk about many the basics of a healthy lifestyle, more and more organic products are on the shelves in stores.
A modern person simply cannot get out of reality, which teaches what a healthy lifestyle is, because we are all unique, and preserving this uniqueness, keeping it as close to an ideal state as possible is an excellent goal in life.
The rules of a healthy lifestyle are not as complicated as it seems at first glance, and sometimes you just need to start to realize how necessary it was.

We assume that it is unlikely that there will be someone who would not dream of being always beautiful, full of energy and happy. Sometimes many try different types sports, gyms, diets, walks in parks. However, what do we know about a healthy lifestyle? It is rare to find someone who fully observes it. Why is this happening? What prevents people from monitoring their health? What do you have to do to look and feel great? And how to live long and successfully? We will try to answer all these questions below.

What is a healthy lifestyle?

Today, everyone's life is full of events, technology and temptations. In our developed time, people are used to running somewhere and in a hurry, to be in time for the maximum. Work quickly, learn new things, eat fast food, be treated with drugs with an instant effect. There is no extra minute for relaxation and elementary attention to yourself. However, sooner or later health will fail. It never comes on time and always bears bad fruit.

It's easy to avoid this outcome. Just know and follow the rules of a healthy lifestyle. What kind of "beast" is this? A healthy lifestyle is a complex of useful habits that only have a positive effect on human life. With its help, you can improve health, increase longevity and be happy. Healthy lifestyle is especially relevant lately. Technological progress, poor ecology and inactivity have a detrimental effect on people. Various kinds of loads appear, leading to diseases, often chronic. In this regard, healthy lifestyle is extremely important for our society.

What does a healthy lifestyle consist of?

Keeping healthy lifestyle helps everyone to take care of and take care of their body. It contributes to its strengthening, stability and strength. This is true only under one condition. You need to use all its components. There are many classifications of them. We chose a simple and meaningful one. So, a healthy lifestyle consists of:

1. proper nutrition;
2. sports;
3. personal hygiene;
4. different types of hardening;
5. refusal or minimizing bad habits.

Proper nutrition

Eating right, first of all, means eating only healthy foods. They provide the replenishment of the body with various substances that help it grow and function. Proper nutrition should be extremely balanced.

To a person, especially with a problem excess weight, it is worth adhering to several principles of proper nutrition:

1. The food should be varied. This means that the diet must include products of both animal and plant origin;
2. The calorie content of the diet should not exceed the daily rate. Each has its own. Many lifestyle aspects are considered when calculating your calorie intake. For example, the presence physical activity, excess weight, illness, etc.
3. At least 5 meals a day. They include three main snacks and two snacks. You can't go hungry - it's an axiom. To always feel good, learn to eat 5 times a day at the same time;
4. Eat slowly. Thus, you will feel the feeling of fullness in time, do not overeat and enjoy the taste;
5. Chew your food well. This is salvation for the stomach and the whole digestive system... Experts recommend chewing food at least twenty times;
6. Eat liquid. Be sure to consume soups daily. They promote the secretion of gastric juice. In this way, soups simplify the process of digesting other dishes;
7. We eat vegetables and fruits rich in vitamins. This is a great snack option. Fresh vegetables and fruits will not only satisfy hunger, but also replenish the lack of nutrients;
8. Drink, drink and drink again. The norm of water per day is 1.5-2 liters. Tea, coffee and soups don't count. In the morning on an empty stomach a glass of water is drunk. You can add lemon for taste;
9. We use fermented milk products. Low fat is best, but not fat free. They contain healthy protein and promote faster digestion;
10. Don't be lazy, eat only freshly prepared meals. Over time, food loses its beneficial properties.

The rules of healthy eating are quite simple and do not require special skills. Today, a lot of services are available where everyone will find recipes to their liking, will be able to control the calorie content of dishes and the amount of water consumed.

Sports and physical activity

Our body is our main instrument. With its help, we can perform all our functions. Therefore, it is very important that the body is always in order. First of all, you need to use it. Movement is life. It couldn't be better. Let's take a car as an example. If it has been idle for many years, it will rust and become unusable. So is our body. The less we move, the greater the risk of disease. It's good if you have a lot of free time. You can attend group classes, exercise gym or dance. There are a lot of options. But what if you are a busy person and have almost no free time? Morning exercises are ideal for you. Dedicate 10-15 minutes a day to it and your body will always be in top condition.

On the Internet, you can find a huge amount of information about exercises and morning exercises. In addition to the above, running has an excellent effect on the human body. Jogging in the morning or evening will lift your spirits. By choosing scenic spots for running, you can clear your mind of unnecessary thoughts and relax. It doesn't matter what kind of physical activity you choose. It is important that you enjoy them.

Personal hygiene and healthy sleep

Hardening

To minimize the risks of diseases, it is worth hardening. It helps the body fight adverse external factors... There are many known ways to increase resistance and immunity:

1. Taking air baths. This is the most affordable and easy way. Try to often arrange walks in the fresh air, ventilate the premises. Go out of town in the summer. Clean forest air is the most best prevention diseases;
2. Sunbathing. Exposure to the sun is no less effective for humans. However, you should be careful with him and avoid direct rays at noon. Also, burns and thermal shock should not be allowed;
3. Walking barefoot. Our feet have many sensitive points. Their massage leads to the normalization of the work of important organs;
4. Rubdown - soft and gentle way of hardening. It is suitable even for small children. The process involves rubbing the body with a massage glove, washcloth or wet towel;
5. Douche cold water - the most famous way. You can douche in whole or in part. It is important to wipe off with a dry towel after the procedure;
6. Cold and hot shower... The alternation of cold and hot water gives the skin tone, rejuvenates and hardens the body.
7. Winter swimming... This type of hardening requires a responsible and careful attitude. Before starting the procedures, it is worth consulting with your doctor.

Rejection of bad habits

We will not go deep and long talk about the dangers of smoking, alcohol and drugs. This is a well-known fact. We really hope that each of you, our readers, appreciates your health and has long abandoned these destructive habits or is now on the way to it.