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Ви знаєте, що корисні звички, такі як здорове харчування, мають сенс, але ви коли-небудь задумувалися про те, чому їх дотримуються? Корисні звички мають приносити якусь позитивну зміни в життя того, хто їх практикує. Здоровою звичкою є будь-яка звичка, яка приносить користь вашому фізичному, психічному та емоційному здоров’ю. Ці звички здатні покращити ваше загальне самопочуття.

Здорові звички важко виробляються і часто вимагають зміни вашого мислення. Але якщо ви готові до важкої праці, щоб поліпшити своє здоров’я, результат може бути приголомшливим, незалежно від вашого віку, статі або фізичних здібностей. Ось п’ять переваг здорового способу життя.

Контроль ваги

Правильне харчування і регулярні фізичні навантаження, допоможуть вам уникнути надлишкової ваги і зберегти здорову вагу. За даними багатьох досліджень, фізична активність є важливим компонентом для досягнення цілей з втрати ваги. Навіть, якщо ви не намагаєтеся схуднути, регулярні фізичні вправи можуть покращити стан серцево-судинної системи, підвищити імунітет та ваш рівень енергії.

Плануйте щонайменше 150 хвилин помірної фізичної активності щотижня. Якщо ви не можете присвятити цю кількість часу фізичним навантаженням, шукайте прості способи збільшення активності протягом дня. Наприклад, спробуйте пройтися замість поїздки у транспорті, піднятися по сходах замість ліфта або ходити під час розмови по телефону.

Збалансоване харчування, з дотриманням дієти та контролем спожитий калорій, також може допомогти контролювати вагу. Коли ви починаєте день зі здорового сніданку, ви отримаєте достатньо калорій, щоб не відчувати голод, який міг би спонукати вас до перекусів перед обідом.

Крім того, пропуск сніданку може підвищити рівень цукру в крові. Включайте принаймні п’ять порцій фруктів і овочів у свій раціон на день. Ці продукти, мають малу кількість калорій і містять поживні речовини, які допомагають контролювати вагу. Обмежте споживання солодких напоїв, таких як газировки чи фруктові соки. Обирайте пісне м’ясо індички або курки. Додайте до свого раціону рибу.

Покращення настрою

Окрім користі для вашого тіла, ви також відчуєте покращення вашого емоційного стану. Фізична активність стимулює вироблення ендорфінів. Ендорфіни – це хімічні речовини в мозку, які роблять вас щасливішими і більш розслабленими. Дотримання дієти, здорового харчування, а також заняття спортом позитивно вплинуть на вигляд вашого тіла, що може підвищити вашу впевненість і самооцінку. Короткотерміновий позитивний ефект від занять спортом включає зниження стресу і поліпшення когнітивних функцій.

Іншою здоровою звичкою, яка веде до кращого психічного здоров’я, є соціальні зв’язки. Незалежно від того, чи це волонтерство, відвідини майстер-класу або похід на фільм, соціально активні заходи допомагають поліпшити настрій і розумову роботу. Не ізолюйте себе. Регулярно проводьте час з родиною та друзями, якщо це не виходить робити кожен день. Якщо ви знаходитеся далеко один від одного, використовуйте сучасні технології, щоб залишатися на зв’язку. Зателефонуйте або запустіть відеочат.

Боротьба з хворобами

Здорові звички допомагають запобігти певним проблемам зі здоров’ям, такими як хвороби серця, інсульт і високий кров’яний тиск. Якщо ви піклуєтесь про себе, ви можете зберегти свій холестерин і артеріальний тиск у безпечному діапазоні, це зменшить ризик серцево-судинних захворювань.

Регулярна фізична активність і правильне харчування можуть також запобігти або допомогти вам вирішити широкий спектр проблем зі здоров’ям:

  • Неправильний обмін речовин
  • Діабет
  • Депресія
  • Певні типи раку
  • Артрит

Щороку проходьте медичний огляд. Ваш лікар буде перевіряти вашу вагу, серце і тиск, а також призначати необхідні аналізи. Важливо проконсультуватися з лікарем і послухати будь-які рекомендації щодо поліпшення стану здоров’я.

Підсилення енергії

Ми всі відчували важкість після того, як з’їли занадто багато нездорової їжі. Коли ви дотримуєтесь збалансованого раціону, ваш організм отримує, свого роду, необхідне паливо для підтримки належного рівня енергії. Здоровий раціон має включати:

  • Цільнозернові
  • Пісне м’ясо
  • Нежирні молочні продукти
  • Фрукти
  • Овочі

Регулярні фізичні вправи покращують м’язову силу і підвищують витривалість, даючи вам більше енергії. Фізичні навантаження допомагають доставляти кисень і поживні речовини до тканин і тренують вашу серцево-судинну систему, яка працює більш ефективно, так що у вас з’являється більше енергії для вашої повсякденної діяльності. Крім того, вправи сприяють кращому сну. Вони допомагають вам швидше заснути і глибше спати.

Недостатня тривалість сну може викликати різного роду проблеми. Крім відчуття втоми і млявості, ви також можете почувати себе роздратованим і примхливим, якщо ви не виспаєтесь. Більш того, погана якість сну може стати причиною високого тиску, діабету і серцевих захворювань, що в свою чергу може знизити тривалість життя. Щоб покращити якість сну, дотримуйтеся графіка, де ви прокидаєтеся і лягаєте в один і той же час. Зменшіть споживання кофеїну, обмежте дрімання на протязі дня і створіть зручні умови для сну. Вимкніть світло та телевізор і підтримуйте прохолодну температуру в приміщенні.

Сприяння довголіттю

Коли ви практикуєте здорові звички, ви підвищуєте свої шанси на довголіття. Американська рада з навчань повідомила про восьмирічне дослідження, проведене за участі 13 000 чоловік. Дослідження показало, що ті, хто ходив всього 30 хвилин на день, значно зменшили шанси передчасної смерті, у порівнянні з тими, хто не приділяв час пішим прогулянкам. Можливість продовжити життя, щоб більше часу провести з близькими є вагомим стимулом, для піших прогулянок замість поїздки в авто. Почніть з коротких п’яти хвилинних прогулянок і поступово збільшуйте час до 30 хвилин.

В підсумку

Важко позбутися поганих звичок, але як тільки ви прийняли рішення вести здоровий спосіб життя, ви не пошкодуєте про це. Здорові звички зменшують ризик деяких захворювань, покращують ваш зовнішній вигляд і психічне здоров’я, та ​​дають відчуття наповнення енергії. Не потрібно змінювати своє мислення і поведінку, прочитавши цю статью на ніч, тому будьте терплячими і приймайте виважене рішення, обдумавши все протягом дня.

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