4 Apps and 10 Ways to Take Care of Your Health
Which doctors to go to, even if you’re not sick, and how to stay fit, if you can’t start the exercises in the gym.
Many get to the doctor when something really hurts. And if it doesn’t hurt, then it turns out that you can not think about health. However, the more carefully we treat our condition, the lower the likelihood that we may need urgent treatment.
Do not repair what is not broken, — reasonable advice. Still know how not to break, — more useful. Here are some suggestions on how to maintain physical and mental health, as well as improve what you have now...
1. Observe biorhythms
As noted by the British neuroscientist Russell Foster, circadian rhythms (they are also called circadian) are characteristic of almost all living creatures, even unicellular. A «circadian clock» is embedded in the human body, which helps internal processes adapt to the 24-hour cycle.
Therefore, the body and psyche experience stress when they receive conflicting signals. Such as, for example, the bright cold light of a smartphone at night. The situation can be improved if you put the application in night mode or use the blue light blocker. On iOS (since version 9.3) you can enable the Night Shift function, and for Android, the Twilight application is developed.Twilight (Google play)
At the same time, we need light: it is associated with the production of the neurotransmitter serotonin, the lack of which causes fatigue and a depressed state. This is especially noticeable in autumn and winter. If you do not have the opportunity to get too warm countries, as soon as the daylight becomes so short that it ends before it starts, try to make the apartment brighter. for example, «unload» windows, hanging light curtains, add mirrors and hide in the boxes all the excess.
2. Get enough sleep
According to studies, about 70 million people in the world are not sleeping enough. Lack of sleep leads to a decrease in the plasticity of synapses. This means that it becomes harder to think, concentrate and remember new things...
Systematic lack of sleep increases the production of amyloid-beta protein, which leads to the development of Alzheimer's disease. So in the long run, nights spent at a computer or at parties can do a disservice.
In addition, lack of sleep reduces immunity. Try to keep a diary of observations and write down what preceded a cold and malaise. It is likely that you often get sick precisely after a chronic lack of sleep.
3. Do not diet
If you plan to follow a diet to lose weight, we recall that severe restrictions are likely to not bring the desired result. Short-term diets instill an unhealthy approach to food and are fraught not only with the return of kilograms but also with the advent of new — due to disruptions and metabolic disorders.
Switching to proper nutrition will help you lose weight — with carbohydrates for breakfast, balanced lunch and protein dinner. You will notice the first results at about the same time when such a diet becomes a habit.
True, in the city it is much easier to find fast food, and healthy food will cost more than a couple of hamburgers. Therefore, it is best to cook yourself. Buy a convenient lunchbox and take food with you, and go to restaurants only on special occasions. The saved money can be spent on higher-quality unprocessed products.
4. Do not get carried away by superfoods
The usual superfood life cycle — sharply fashioned product that literally helps from everything, — something like that. First, they praise it and advise it not only to eat it but also to use it as masks. Then comes a revelatory publication that says that this product is not only useless but also dangerous.
For example, recently a researcher at Harvard School of Public Health and the University of Freiburg named coconut oil «pure poison» due to saturated fats. Does this mean that it needs to be thrown away urgently? Most probably not. Behind a strong expression is a simple tip not to overdo it.
Yes, conditional goji berries can be bought if you want. But you can not buy it. Alas, those who promise that you will be healed of all diseases by eating «just two spoons per day» any product, they just want to cash in at your expense. But the abuse of something unusual and exotic can cause unpleasant consequences. For example, indigestion or an allergic reaction.
5. Try to meditate.
Even if you always thought that it was not for you. Does meditation confuse the esoteric flora and «spirituality»? In fact, this is just a way to relax, reload the mind and be alone with yourself, even if at this time you are in a crowded place. Although, of course, for the first experiments it is better to create the most relaxing atmosphere.
Modern MRI research confirms that this practice really contributes to the development of attention and the quality of sensory processing. In subjects who regularly practiced meditation, the areas of the cerebral cortex responsible for these skills were thicker. In addition, this way you can significantly reduce stress, which always favorably affects the psyche and the body as a whole.
To motivate yourself and not to give up the practice, use a meditation application, for example, Headspace or Calm.Headspace: Meditation Sleep (App Store)
6. Join the pool
The pool is especially suitable for those who are too lazy to attend regular classes in the gym. If physical education classes at school were torture for you, and now walking on a treadmill and exercises with iron cause only melancholy, swimming would be a great option.
If you do not plan to participate in competitions, it is not necessary to practice sophisticated techniques and pursue records. For a general healing effect, it will be enough just to swim for pleasure. With regular exercises in the pool, the state of the respiratory, cardiovascular, nervous systems improves.
Swimming — it is at the same time one of the most enjoyable and most energy-intensive sports. That is, you will lose more calories in the same amount of time that you would spend in the cardio zone, but without stress on the joints.
7. Observe hygiene
To get rid of potentially harmful bacteria, we wash our hands. And in order to keep the psyche in a more or less adequate state, it is better to filter the information received. Exhausting social contacts, heavy content, corrosive thoughts «unhygienic» from a psychological point of view.
Of course, you may have reasons to keep active irritants. However, some things are subject to us, while others — no. Leave only that disturbing information in the info field, thanks to which you can influence something. For example, photos of animals from the shelter remind you that you can do a good deed in everyday life, but you will not save all the starving children of Africa.
If you know that some kind of movie is nasty, scary and contains triggers, think about whether you need to watch it? Of course, there are fans of horror, but if you are seriously upset or then you can’t «to see» something traumatic, horrors are probably not for you.
According to WHO statistics, the cause of death in three out of five people in the world — noncommunicable diseases. They can be divided into four main groups: cardiovascular disease, cancer, chronic lung disease, and diabetes. Of course, there are situations from which no one is safe. However, it is in our power to do what depends on us. To find out how to reduce the likelihood of these diseases, it makes sense to read recommendations...
The main tips are quite simple and known to everyone: do not smoke, do not get involved in alcohol and sweets, lead a mobile lifestyle. Maybe the disease statistics posted on the organization’s website will help to look at these things as significant for you personally and recognize that there is a direct connection between lifestyle and its ending.
It is not useless for a preventive purpose to go to specialists who are involved in the diagnosis and treatment of the most dangerous non-communicable diseases. However, turning into a hypochondriac should also not be — to get out of the risk group, it will be enough to take a few confident steps towards a healthy lifestyle.
9. Visit your primary care provider regularly.
If medical examinations are expected at work, you have the right to go to all the main specialists at the expense of the employer. Another thing is that such surveys are formal. — both doctors and company employees want to get off quickly. So you need to go to some specialists yourself.
You can discuss general health issues with a general practitioner or general practitioner, and he will coordinate with which of the specialized specialists to speak in case of complaints. Unfortunately, the experience with a doctor in a district clinic may be unsuccessful due to bureaucracy, burnout and high workload of doctors. Try to find a specialist whose care and professionalism are confident.
Another doctor to remember, — dentist. Routine examinations will save a lot of nerves and money. Be sure to see a doctor if the sensitivity of the teeth has increased, bleeding of the gums and tartar have appeared. We also advise all men to visit a urologist at least once a year, and women — gynecologist.
10. Put your house in order
Dust — it is an allergen and breeding ground for tiny ticks that live in mattresses and carpets. Getting rid of it on time, we not only destroy the source of respiratory problems but also increase motor activity due to exercises with a rag and vacuum cleaner.
In addition, there are studies that the disorder significantly affects mood, reduces productivity and even makes you overeat. In the book of Marie Kondo «Magical cleaning», dedicated to optimizing this process, it talks about how we build relationships with objects. This is about the same as with people: relationships can be happy and productive or dull and difficult. Therefore, the author advises mercilessly to part with things that do not bring benefits and positive emotions but simply gather dust.