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Countdown: 8 Steps to a Healthy Body

Everyone wants to have a healthy, hardy and strong body, but this cannot be achieved without systematicity. And it is provided by the right habits, many of which we have heard about, but did not know why they are really needed. Here are some simple daily rituals that can completely change how you feel.

8 hours of sleep

According to the American National Sleep Foundation, people aged 18 to 64 need 7-9 hours of sleep. day. With the current pace of life, this amount of sleep seems like an unaffordable luxury. However, if you spend more time sleeping and follow this norm, your effectiveness will increase significantly. It will also make it easier for you to maintain a stable weight, mood swings will disappear, memory, attention and thinking will improve.

Sleeping less and doing more is a fairy tale that can turn into serious health consequences. American doctor and researcher Anthony L. Komarov says that in the course of recent scientific experiments, he found that during sleep, our brain is cleared of waste products. Including he gets rid of proteins involved in the development of Alzheimer's disease. And constant lack of sleep leads to aggravation of atherosclerosis.

Countdown: 8 Steps to a Healthy Body

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7 glasses of water

In addition to drinking various drinks during the day, a person should also drink a certain amount of pure water. 7 cups in equivalent is approximately 1.5 liters. Drinking this amount of fluids every day helps your entire body to function properly.

Water is essential for blood circulation, metabolism, digestion, maintaining youthful skin and removing toxins from the body. This is a basic rule that everyone should follow. Depending on individual characteristics, the number may increase.

Countdown: 8 Steps to a Healthy Body

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6 minutes of meditation

It seems that this time is not enough to comprehend new truths or completely put your thoughts in order. And indeed it is. However, it can help you take a break from routine activities, slow down, feel the moment and reduce anxiety and tension.

It has recently been found that such short meditation can even improve the functioning of the immune system. You can meditate in between work , in the morning or late at night. The main thing is that nothing distracts you at this moment.

Countdown: 8 Steps to a Healthy Body

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5 servings of fruits or vegetables

To eat well, WHO recommends consuming at least 400 grams of fruits and vegetables daily. This is explained by the fact that it reducesThe likelihood of developing many non-communicable diseases. Even with the daily consumption of plant foods, the body receives fiber, vitamins and many useful substances and minerals.

Countdown: 8 Steps to a Healthy Body

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4 thousand steps

It's no secret that a sedentary lifestyle is harmful to health. If we ask ourselves the question of how many steps need to be taken per day, then the Internet will give us the number 10 thousand. It has already become canonical, but in fact has no scientific confirmation, but is only part of the marketing campaign.

В In 1965, a Japanese company sold pedometers, and gave them the name, which in Japanese means 10,000-step meter, explains I-Ming Li, professor of epidemiology at Harvard University. In fact, this indicator varies depending on a person's health and lifestyle. But if you can, don't be lazy and take an extra stop on foot.

A recent study that looked at the effect of walking on life expectancy found that even 4,000 steps a day significantly prolonged longevity.

Countdown: 8 Steps to a Healthy Body

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3 meals

There is a lot of debate about which is better - three meals a day or a fractional meal, which includes 5-6 meals. Mette Flaaten, an integrative medical practitioner, is of the opinion that it is best to eat three meals a day. In her reasoning, she relies on a study on the mechanisms of autophagy by scientist Yoshinori Ohsumi, for which he received the Nobel Prize in 2016.

Autophagy is the process of cell regeneration in the body. It can prevent the development of cancerous tumors, infections. Reduces the risk of developing diabetes by maintaining a healthy metabolism.

Mette Flaaten associates this process with the digestion of food. So, if a person eats three times a day, then the body has time to process food and cleanse itself. And with more frequent meals, according to the doctor, we break the alternation of consumption and breakdown processes, which can be dangerous to health.

Countdown: 8 Steps to a Healthy Body

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2 hours without a phone before bed

In the evening, the body produces melatonin, a hormone that regulates the sleep-wake cycle. The blue light emitted by all gadgets suppresses its production. Added to this are emotional and social factors: you consume certain content online and react to it in one way or another. All this affects the quality of sleep and disrupts it.

If you want to solve your sleep problems, you can start with 30 minutes without gadgets before going to bed and gradually increase this time to two hours.

1 workout per week

At least once a week, you need to do extra physical activity. It would seem that at such a frequency it makes no sense. But there is research that confirms that training once a week is very effective in developing strength.

And if, with more regular exercises, it is recommended to put a load on certain parts of the body on different days, then in this case a complex training that engages all muscle groups.

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