28 ways to improve the state of body and soul for one minute
Everyone knows that exercise, nutrition, stress provides the least healthy lifestyles. But who wants to engage in charge or examine the labels on products when you can hold this time with the children or to finish the draft at work?
Fortunately, to be healthy do not have to spend their time uymu. So try the following tips, especially number 3, which would prevent the development of breast cancer.
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Television programs. Scientists at the University of California found that even the mere expectation, when it will broadcast lively program that reduces the level of depression, anger, fatigue and stress more than 50 per cent.
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Akupuntura. When feeling tired and nervous exhaustion, try akupunturu, rubbing or pressing in temples, on both sides of the bridge or at a point above the upper lip. According to Diane Roberts Stoler, a psychologist, Massachusetts, rub these points normalizes the energy field of your body, reducing the irritation and anxiety.
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Add a few mushrooms in salads, eat omelette or pasta several times a week. Shiyuan Chen, Ph.D., a researcher at the City Cancer Center, Los Angeles, believes that a substance found in shitaki and Portobello (mushroom), and slow elaboration of estrogen, which increases the risk of breast cancer.
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Clean teeth, not vtseplyaytes stranglehold in the toothbrush. Strong pressure on the teeth can damage zubnuyu enamel and gums. Keep your toothbrush large and index fingers and try to «massazhirovat» teeth, rather than «Draian» them.
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Add fresh berries into their normal fruit juice. So you not only add fiber to your diet, but also protect against cancer, according to Amy Lanou, Ph.D., Bree Turner, and MakGrivi, PhD, experts in nutrition.
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Try to eat on the floor apple every day. Paul apple a day helps reduce the risk of heart attack by 40%.
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Before going to bed, do not watch news, but better to listen to relaxing music (the best option - classical music). This will prevent insomnia, to a more healthy sleep and positive mood.
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Clean teeth tooth thread. Jeff Golub-Evans, a dentist, New York, said that both best to get rid of the bacteria adversely breath.
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Regularly screened Papanicolaou (to detect cancer).
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In his diet, add a little carrot. Continuing, hold the carrot in the fridge - an excellent snack, rich in beta carotene, which protects the body from cancer. In addition to carrots and do not forget about other vegetables.
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Remember a few special terms and use them in everyday life. «Obezzhirenny» - means the contents of about 1 g fat, a portion of the product, «malozhirny» - about 3 g fat, «easy» - at least 50%, «bezzhirovoy» - about 28%.
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Do not forget about physical exercises. Already what you think about them, is better than nothing! In Cleveland Clinic researchers conducted a study: simply asked to visualize the movement to strengthen certain muscles. After 12 weeks, the muscles are strengthened by more than 35% (it works because it improves the ability of the brain to send signals to the muscles).
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Charging for ankle «Alphabet». To reduce stress and improve blood circulation after several continuous hours of seating. Roll the first left foot, naming all the letters of the alphabet. Then roll the right.
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Ignore the clock. Put an alarm clock at a time when you want to go to bed, and otvernite hours so that it will not be visible face. According to Lynn Labmerga, author of the book «The internal clock - a pledge of good health», you will have less to look at the clock and take the remaining time for rest.
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Protect yourself from the sun. Add to normal washing powder sunscreen. This tool protects the skin from the damaging effects of sunlight.
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Think about the upcoming fun. Every Monday highlight moment to think about what would happen in the upcoming weekend. According to Bernard Viton, MD, head of the National Center for treatment of phobias, nervous exhaustion and depression, thoughts about the upcoming good weekend or a future meeting with an old friend will stress more bearable.
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Appalled by hand. Highlight minute to make a small charge for hands. This is particularly necessary when repeated and prolonged action (such as printing, embroidery or writing). Appalled by his hands and roll the brushes in different directions. Mark Henry, MD, believes that it has strengthened the hands.
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Zamorozte little fish. Cut 500 grams of fillets of salmon into four pieces, each put in a separate bag and zamorozte. Michael Mogadam, MD, author of the book «A heart attack - will prevent», believes that the use of seafood 4 times a month reduces the likelihood of cardiovascular disease by 50%.
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Talk to strangers. When you’re concerned about or feel the loneliness, Start Talking first. Do not make major philosophical themes. A little trifling help relieve stress.
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Oxygen to the brain. To lie on his back, podtyanut knees to your chest, hands on the sides. Take a deep breath through his nose, so as to maximize nadulsya stomach. Breathe out through the nose, so that the abdomen and chest maximum relax. This increases the tide of oxygen to the brain, which improves clarity of mind.
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Promakivayte a piece pizzas paper towel. This would reduce consumption by 14% fat, saturated fat and cholesterol by 17%.
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Add to your diet of grain. It is a source of fiber, as well as a sense of grains rapidly becoming saturated.
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Walking through the wall. If you feel heaviness in the legs after Labor Day, try this: lie on the floor, perpendicular to the wall. «Go» feet up the wall, gradually Body pridvigayas all against the wall until the entire body, you will not recall the letter «L». Close your eyes and lie in a stationary position for some time. Blood, usually delivered in the legs, will begin to circulate quickly in this area, thereby relieving the sense of fatigue in the legs.
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One minute for charging. Choose an exercise, such as squatting or attacks, and take from 10 to 12 repetitions. The effect of daily (it daily!) Drill is the same as on long-term debilitating physical exertion.
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Close your eyes and remember when you last laughed out loud. For example, Stephen M. Sultanoff, Ph.D., former president of the Association of Therapeutic Humor, said that even vspominanie any funny stories relaxes muscles and reduces stress future.
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Mint. Mint is a great calming effect.
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Use oils. If the premises of the increased dryness (overheated office, aircraft), skin on the face (especially in the nose) may peel off and burn, it is recommended to use sesame oil (you can buy at any food store). It is believed that the oil more efficiently any traditional spray.
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Turn off your mobile phone and answering machines - at least for a few hours. Less talk with employees, friends and others who believe that you have to do something for them precisely at the moment - that you will significantly reduce the level of stress and nervous exhaustion.