Many people believe that a healthy lifestyle means constant restrictions and discomfort. In fact, there are many ways to be healthy without drastic changes in your life! Even if you follow them only partially, your health and mood will become much better.

How does lifestyle affect your health?

Many health problems require a certain lifestyle. Gastroenterologist patients understand why they can't eat fast food, and people with bronchial problems are more likely to quit smoking after diagnosis. Unfortunately, many of our habits can make existing illnesses worse. And if everyone knows about the dangers of fatty foods, alcohol, or tobacco, then lack of sleep, constant stress, or a sedentary lifestyle often seem like minor problems.

Unbalanced food affects not only the gastrointestinal tract, but also the entire body: a lack of even one of the vitamins can lead to serious diseases. The harm of ethyl alcohol and nicotine to the human body has long been proven: they negatively affect the digestive, respiratory, circulatory and nervous systems. Lack of rest reduces the immune system, contributes to memory loss and distraction, and aggravates existing diseases.

On the contrary, people with confirmed diagnoses often only need to change their lifestyle, and their illnesses will manifest much less. Often, to be healthy, you just need to eat a balanced diet, include a small amount of physical activity in the fresh air, consume more fluids, sleep for 7-8 hours and avoid stress.

Drink more water. An adult needs about 8 glasses of fluids a day. This amount includes all beverages and liquid products (such as soups). But it is better to replace strong tea and coffee with clean water. Try to get used to drinking a glass of water right after you wake up: this allows you to quickly wake up yourself and "wake up" the gastrointestinal tract.

Don't skip breakfast. A rich, balanced meal in the morning will provide you with vigor and strength until lunch. Coffee and cake will not work: the best option is to combine cottage cheese or eggs, porridge and fruit

Review your eating habits. Nutritionists advise you to make up each meal in this way: half a plate — fresh vegetables, a quarter-side dish (porridge or starchy vegetables), and another quarter-protein (meat, cottage cheese, eggs or fish). If possible, you should get rid of sugar and sauces to get used to the natural taste of food. Try to give up sweets, fast food and snacks: at first it will be hard, but after a week and a half, cravings for harmful products will decrease much.

Eat on time. Try to stay at least two hours without eating before going to bed. Distribute meals throughout the day so that there is no break for more than 3-4 hours. But at the first feeling of hunger, be sure to have a little snack: this will reduce the risk of overeating during a full lunch or dinner.

Arrange a sleeping place. The bed should be comfortable, and the mattress and pillows should be hard enough to support your back while you sleep. Ventilate your bedroom in the evening. If the light and sounds from the street interfere, use a night eye mask and earplugs.

Don't save your sleep time. An adult needs at least 7-8 hours of sleep a day to be healthy. We can work hard for some time and stay awake for 20 hours, but in the end this will lead to problems and poor health.

Change your classes. The best rest is a change of activity. If the work is related to physical labor, then you should not immediately rush home for repairs and cleaning. Take a warm bath, turn on the music, and read a book. And if you've been sitting at the computer for eight hours, then in the evening you should take your mind off the screen: go for a walk, do a workout, or prepare lunch for tomorrow.

Avoid stress as much as possible. This is communication with unpleasant people, uncomfortable work, problems in your personal life, failures in creativity or favorite activities. If it is impossible to get rid of sources of stress, it is better to consult a specialist to learn how to respond correctly to stimuli.

Enter physical activity into your daily routine. Heavy training is not necessary at all: to be healthy, it is enough to walk at a brisk pace for half an hour. Gradually, you can start to abandon the elevators and get out two or three stops earlier. Activity in the morning will cheer you up, and a leisurely walk in the evening will improve your health and sleep.