Perhaps it is quite difficult to find a person who would not want to be healthy and strong. It's a pity that many people start thinking about how to improve their health after they have spent a lot of energy on its destruction. Alas, in this case, not everyone can win a worthy victory over the mass of acquired diseases.

Portrait of a healthy person

A person with no physical health problems looks younger and more attractive than their ailing peers. He is active and vigorous, easily copes with ordinary loads, and quickly recovers strength. Good relationships with people around you, resistance to stress and the prevalence of good mood speak of mental health. A healthy person is more successful and therefore more content with his life.

Improving health: step by step

How to improve health, become stronger and younger? It is necessary to make adjustments to your lifestyle, which ones - we will now discuss.

Proper nutrition

Proper nutrition plays a very important role in the formation, maintenance and improvement of health. Remember and follow these rules:

1. Eat more often, but in small portions and at approximately the same intervals. So, it is better to eat a little 5-6 times a day than two and a lot.

2. 30-50% of the diet should be fresh vegetables and fruits, every day it is necessary to consume protein, which are rich in meat and fish, fermented milk products are very useful. Choose food rich in vitamins and minerals, natural, “non-chemical”. To maintain immunity, vitamins C and group B and such substances as iron, zinc, magnesium and copper are extremely important. Avoid cigarettes, alcohol, trans fats, high amounts of carbohydrates, sugar and salt. The food should be varied.

3. The best time to eat carbohydrates is in the morning, as you are recharged with energy for the whole day, which is provided by carbohydrates. Protein is useful for lunch - we eat meat, fish, fermented milk, cereals. For dinner, it is better to eat something lighter, since by the evening the body is already preparing for rest and the increased work of the digestive system is useless. Thus, most of the food from the diet for 1 day should be eaten in the morning and afternoon, in the evening - 20-30%.

4. It's no secret that over time, the body accumulates not only useful substances, but also harmful ones that clog it. To stay young and beautiful, you need to get rid of them in time. This will help you food, which helps to cleanse the body and improve the functioning of its internal organs. So, it is useful to eat oatmeal, bran and bioyogurts (cleanse the intestines), drink beet broth (cleanse the liver), eat watermelons, drink plenty of water (cleanse the kidneys). Intermittent fasting helps to cleanse the body, but you must strictly follow the rules of fasting! The use of an enema also helps to cleanse the intestines.

Physical activity

How to improve your health? Physical activity is required. Health is directly related to movement, sitting in one place, you shorten your life, and therefore at least a little physical activity will always be beneficial. Walking, outdoor games, dancing, gym, jogging in the park, and just exercising - choose anything, you don't have to exhaust yourself with training, if you don't want this, it is enough to actively move a few minutes a day, this will already give a good result. The main thing is regularity.

Work and rest mode

Hardworking workaholics will never learn about good health, just like hard-core sloths. Only a healthy combination of work and rest will make you healthy, and this has been proven. In addition, a person is a natural creature, therefore, to live healthy means to live in accordance with natural biorhythms: work in the morning and afternoon, rest in the evening, sleep at night, and as many hours as you need for complete rest. If you feel that you have slept, that you are vigorous and full of energy, this means that you have a good rest. For sleep you may need 5-6 hours, and maybe 10, this question, according to many, is individual.

Mental health

Many people think that paying attention to your mental state is not so important. Bad mood, I don’t like the job, but profitable, the relationship “doesn’t stick” - nonsense, temporary problems! But no! Full health is impossible without mental comfort, and if you constantly have any problems, you get annoyed over trifles, quarrel with loved ones, dissatisfied with yourself, then you will never be healthy in the full sense.

Let's pay attention to our comfortable mental state, it is very important in the question of how to improve health. First of all, a good psychological environment is important. It is formed by a favorite job, interesting study, a strong and loving family, hobbies and entertainment. If study and work do not suit you, you do not need to put up with them because of some advantages, if they cause you great psychological harm. It may seem difficult, but it is necessary to change the place of study, work, or completely change the activity. If there are any problems in the family, then there is no need to sit and cry, you need to think about how you can solve these problems. Perhaps you need to talk to your family, find out the causes of conflicts, if any, and find a joint solution. Also, remember that people, especially those close to you, treat us the way we treat them ourselves. If you come home, silently eat dinner and rush to sit down in front of the TV or computer, not noticing anyone or anything, then do not expect a good environment in the family. Pay attention to your loved ones, show care and warmth towards them, take an interest in their life, then you will always be welcome at home and you will be comfortable in the family.

The reasons for psychological ill health can be boring and monotonous life, the feeling that it passes by itself and that a person does not realize himself in it. If you have such a problem, believe me, you are not the only one who is worried about it. But you can fight this. First you need a sincere and honest analysis of what you don't like in your life, what you would like to change, what you would like to achieve. Take a pen and paper, write down everything that, in your opinion, prevents you from feeling happiness and comfort, as well as how you can get rid of it, possible solutions to problems. Next, indicate what you would like to achieve in your life, what to learn, what to feel, etc., your dreams, desires and aspirations. After that, indicate what is needed to achieve the goals, and what interferes, and in accordance with all this, choose the most optimal ways to achieve real goals, and then proceed to their implementation.

Let's summarize. Good and healthy health is physical and psychological in combination, it is wrong to pay attention to only one of them. For physical comfort, it is necessary to live in accordance with natural rhythms, eat right, give up bad habits, correctly alternate work and rest, get enough sleep, and actively move. For mental health, a person needs a comfortable psychological environment at home and at work (school), the possibility of self-realization and satisfaction of their wishes, achievement of goals. Your health will depend on how you yourself build your life, how much you make it comfortable and fulfilling. Here's how to improve your health. All in your hands!

Since 2002, at the initiative of the World Health Organization (WHO), March 1 is celebrated as World Immunity Day, the purpose of which is to remind about the problems associated with various immune diseases, as well as with the preservation and strengthening of immunity.

Immunity is the body's ability to resist, the immune system neutralizes foreign cells, various infections and viruses, and then destroys them.

Signs of Immunity Failure

Frequent colds, prolonged fever, chronic fatigue syndrome, pain in the joints and muscles, sleep disturbances, frequent headaches, the appearance of skin rashes - all these are manifestations of disorders in the immune system and reasons to start strengthening the body's defenses and consult a doctor ...

The human immunity system depends half on heredity, since it begins to form in the womb, and 50% on the way of life. The three whales that support human immunity are healthy sleep, exercise and balanced nutrition. Usually, a person thinks about the role and possibilities of maintaining immunity only during a severe cold, while it itself is a consequence of immune deficiency.

Therefore, protecting health and strengthening immunity is important for everyone, especially in the off-season on the eve of spring - this is the time when the body especially needs support. It is also important to pay attention to immunity for those who have suffered from acute respiratory infections, acute respiratory viral infections or influenza and who are experiencing great physical exertion.

It is possible to restore and maintain immunity with the help of special immuno-strengthening agents, but there are many additional ways to strengthen the body.

Horseradish, shrimp and bay leaf

It is nutrition that is the key to protection against viruses and diseases and the most important factor contributing to the improvement of the body's defenses. Nutrition should be as rational as possible in quantitative and qualitative terms. Protein of animal and vegetable origin should be present in your menu. Animal proteins are found in meat, fish, eggs and milk, and vegetable proteins are found in peas, beans, buckwheat and oatmeal. Beef liver and seafood - shrimp, mussels, squid have a beneficial effect on the activity of the immune system.

In no case should you take immunostimulants on your own. To be eligible to prescribe these drugs, a doctor must: first make sure that standard therapy has not brought the desired effect; study the patient's immunogram; have a long-term experience in the use of immunostimulants, based, inter alia, on the assessment of the long-term effects of the prescribed medication.

Spices support immunity well - ginger, barberry, cloves, coriander, cinnamon, basil, cardamom, turmeric, bay leaf and - horseradish.

We extract vitamins

To strengthen the immune system, vitamins and minerals are needed. Their deficiency can be replenished with the help of multivitamin complexes, but in general it is better to get vitamins and minerals naturally.

Vitamins A can be obtained from carrots, grapes, herbs - it is found in all red and orange fruits and vegetables. Vitamin C is found in citrus fruits, rose hips, cranberries, lingonberries, cabbage, especially sauerkraut. Vitamin E is found in sunflower, olive or corn oils. There are many B vitamins in legumes, cereals, eggs, any greenery and nuts.

Of the microelements, zinc and selenium have a positive effect on the immune system. Zinc is found in fish, meat, liver, nuts, beans and peas. Selenium should be "extracted" from fish, seafood, and garlic.

Minerals - iron, copper, magnesium and zinc - are found in the liver, kidneys, heart, nuts, legumes, and chocolate.

Dry red

Smoking and alcohol not only undermine, but kill the immune system. But if with tobacco everything is simple and unambiguous - you need to quit smoking and avoid tobacco smoke, then with alcohol - a different situation. Dry red wine is useful for immunity, but the maximum allowable daily dose is 50-100 grams.

Cold training

It is necessary to prepare for any outbreak in advance, strengthening primarily non-specific protection. Everyone knows about such a method as hardening, but most are sure that hardening is accustoming to the cold, for example, walking on the snow in shorts. But in fact, the essence of hardening is in training the mucous membranes to quickly respond to a sharp change in temperature.

The workout can be quite simple - alternately pouring cold and hot water on the forearms - from the hand to the elbow. Cold water temperature - +20 ° C, hot water - +35 ° C - this is the most tolerable difference of 15 ° C.

Pouring should be done daily - for 5-7 minutes a day, in the morning or in the evening. This procedure is especially good for children.

Calm and only calm!

If you often suffer from colds and acute respiratory viral infections, try to strengthen the body with Kalanchoe juice.

Tempering will help to strengthen the body's strength. The easiest way is to take a small foam rubber mat, moisten it with cold infusion of plants that increase immunity, and stand on it barefoot.

Nutritional yeast has a good immunostimulating effect, which is especially recommended for children. They should be taken within a month (at least 50 grams per week), diluting a small part in boiled water without sugar.

Of the plant substances with a pronounced immunostimulating effect, it is worth paying attention to the infusions of Eleutherococcus, ginseng and Chinese magnolia vine.

Simple ways to improve your health

The body is fighting around the clock with ailments that attack us from the outside and from the inside.

Our task is to help him in this.

Diet and lifestyle have a significant impact on the immune system.

How can we help the immune system to function at full strength?

Eat Omega3 Essential Fatty Acids

These good fats, which we all need, are not produced in the human body, so we must get them from food.

Omega-3s are polyunsaturated fatty acids that the body needs to make and repair cell membranes, which can help cells receive optimal nutrition and eliminate harmful waste.

Omega-3 fatty acids play an important role in the immune system by controlling inflammation and helping the body fight infections.

Increase your intake of essential fatty acids by adding foods such as fish oil, flaxseed oil, nuts, seeds, legumes (beans and soybeans), whole grains, fresh wild fatty fish (such as salmon, mackerel, sardines, or herring) to your diet ...

Minimize your exposure to toxins

Chemicals in household products, pesticides and food additives are toxic to our body and deplete our supply of essential minerals.

To minimize exposure, try wearing gloves while cleaning and using a mask to protect yourself from toxic fumes from bleach, stove cleaners, etc.

Make sure that there is no dishwashing liquid on the dishes after rinsing.

Consider buying non-toxic cleaning products (even if they are more expensive).

Try to use soaps, shower gels, shampoos, and creams that are made with natural ingredients.

Probiotics

Probiotics are living bacteria that work for us. Probiotics boost immunity by modulating the immune system.

This helps replenish good bacteria in the body and restore the balance of microflora in the intestines, which could be disturbed as a result of excessive intake of antibiotics, chronic diarrhea or constipation and other factors.

80% of your immune system resides in your gut, which is why gut health is so important to a strong immune system.

Take a probiotic supplement or cook your own pickled vegetables.

Antioxidants

Antioxidants protect the thymus gland (thymus), one of the organs of the immune system.

The thymus is extremely susceptible to free radicals and oxidative damage caused by stress, radiation, infections, and chronic disease. Antioxidants protect the thymus gland from free radicals.

Most important for the protection of the thymus gland are carotenes (carrots, papaya, broccoli), vitamin C (citrus fruits, berries, green vegetables), vitamin E (avocado, prunes, brown rice, wheat germ), zinc (seafood, pumpkin seeds) and selenium ( Brazil nuts, whole grains, fish).

Eat a balanced diet

Nutrient deficiencies are the most common cause of impaired immune function. Lack of at least one of the nutrients can lead to a serious deterioration in immunity.

Eat a varied, nutritious diet that's rich in whole, natural foods - fruits, vegetables, whole grains, legumes, nuts, and seeds.

Cut out trans fats and refined sugars and provide your body with enough, but not excessive amounts of protein.

Manage stress

More than 150 clinical studies have shown conclusively that stress increases levels of the hormone cortisol, which suppresses the immune system.
Your body reacts to the way you think, feel, and act.

For example, if you are constantly under stress or anxiety, your body may signal you through stomach ulcers or high blood pressure.

A bad emotional state can weaken your immune system as your body reacts to emotions.

When you are happy, you are much less likely to get sick.

Indulge in activities that you enjoy and make you forget about worries.

Positive mood, humor, laughter, creativity and some practices (breathing exercises, meditation and yoga) can help you overcome the effects of stress.

Get enough sleep

A good night's sleep is critical to a healthy immune system. During deep sleep, strong substances and growth hormones are produced, which strengthen the immune system and help the body to recover.

Move

Regular moderate exercise will strengthen your immune system, but intense or extreme exercise can suppress it.

Regular physical activity helps to get rid of bacteria and viruses that enter the lungs and cause upper respiratory tract infections more effectively. In addition, movement removes waste from the body by increasing the excretion of urine and sweat.

Moderate exercise temporarily increases the production of macrophages, which are white blood cells that attack bacteria.

And increased blood flow helps macrophages spread faster. As a result, your body receives an early warning system to ward off harmful germs.

In addition, the rise in body temperature from movement helps inhibit bacterial growth, allowing the body to fight infections more effectively. Moderate exercise also reduces the secretion of stress-related hormones.

Go detox

Our organs and tissues must be free of toxins for the immune system to function optimally and receive the nutrients it needs.

Most people understand how important body health is. However, many people overlook the importance of mental health. Good mental health makes life more enjoyable. It also contributes to higher levels of physical health and stamina. To be truly healthy, you need to take care of both physical and mental health.

Steps

How to deal with stress

Get exercise. When you're stressed, your brain releases hormones that tell your body to prepare to respond to threats. Severe stress can jeopardize your mental health and sometimes lead to symptoms of physical illness. Exercise is a good way to deal with stress.

Eat well. The right diet and the right eating habits will also help reduce stress. In particular, try to adhere to the following guidelines:

Get enough sleep. Sleep is the time when your body recovers and processes the stress it has been through during the day. This is the time your brain rests. Sleep also allows the body and tense muscles to relax after a hard day.

Practice mindfulness meditation. Mindfulness meditation is a type of meditation that requires focusing on the present moment. Mindfulness meditation practice focuses on just being and doing nothing else in the moment.

How to improve your self-esteem

1. Doubt your inner criticism. Being happy with yourself is very important for your mental health. Worry and negative thoughts can bother you and keep you from feeling good. Self-doubt can plague you the most. The following exercises can help you calm your inner critic and calm your anxiety:

   • If you find yourself worrying and / or thinking negatively about yourself, ask yourself some questions. For example, “Is this thought good in relation to me?”, “Is this thought true?”, “Would I say this to another person?”. The answers to these questions can often help to reduce the level of self-doubt.
   • Change the negative thought to make it more true or kind. For example, you might catch yourself thinking, "I can never do anything right." Try to make it more truthful: “Sometimes I may do something wrong, but other times I do a very good job. I don’t know how to do everything and this is normal, I am proud of what I can do ”.

2. Focus on your strengths. During difficult times, focus on those qualities that can help you cope with life's challenges.

   Practice self-affirmation. Self-affirmation is an exercise in which you remind yourself of your worth by speaking or writing down what you love about yourself. Regularly recognizing the traits you love about yourself can greatly increase your self-esteem.

How to deal with negative emotions

Take time for yourself. Dealing with strong emotions can be difficult, but they are an integral part of life. The ability to control your emotions and soothe your own pain is an essential part of good mental health. Part of that is making time for yourself and doing things that you enjoy.

• Such an activity will be different for each person. You may already have activities to help you deal with your emotions.
• Good examples are talking with a friend, walking, music, or other soothing activities like taking a bubble bath.

1. Practice self-awareness. Be aware of your own emotional reactions to external events. Take time to reflect on your reactions to difficult situations.

   • Instead of immediately reacting to negative events, try to mentally distance yourself to notice your emotional reaction. Many people find it helpful, for example, to take a few deep breaths or count to ten before reacting.
   • Think about how you are feeling without judgment. This will give you the opportunity to react not in an impulsive way, but in a more deliberate way.
   • Being aware of your emotions is especially helpful in communication and relationships.

2. Keep a diary. A journal can help you organize your thoughts and feelings. It can increase your awareness of your own emotional responses. It is beneficial for both mental and physical health, for example, it boosts the immune system and relieves stress. Here are some helpful diary tips:

   • How do my feelings relate to this event? How are they not related?
   • What do these feelings tell me about me and my needs?
   • Can I objectively assess my emotional response? What assumptions can I make based on my judgments?
   • Try to write in your journal for at least 20 minutes every day.

How to maintain a healthy relationship

1. Recognize the signs of a healthy relationship. Social support is very important during difficult times. Friends, family members, and colleagues can offer social support and help with stressful life events. Social support can also help you feel accepted and safe. Look for these ingredients in your relationship:

   Recognize the signs of unhealthy relationships. Unfortunately, some relationships can be unhealthy or violent. Relationship violence is often the desire to control another person physically or emotionally. Here are some behaviors that may indicate a person is prone to be violent in a relationship:

   • He deliberately tries to embarrass you, to shame
   • He's overly critical
   • He ignores you
   • Often moody and unpredictable
   • Controls where you go and limits your social circle
   • Uses phrases like "If you ... then I ..."
   • Uses money to control you
   • Checks your phone or email without your permission
   • Behaves like owner
   • Shows his temper or excessive jealousy
   • Uses pressure, guilt, or forces you to have sex

2. Assess your relationship. Once you understand what characterizes a healthy or unhealthy relationship, take the time to consider your social circle. Think about which relationships are most beneficial and which are harmful to your psyche.

3. Invest in your healthy relationship. Maintaining positive relationships does not depend only on other people. It also depends on your behavior. Here are some tips on how to maintain a healthy relationship:

   • Remember that each of you is a separate person, and think about what each of you wants from the relationship.
   • Express your needs and be receptive to the needs of others.
   • Accept that you won't find complete happiness in one relationship.
   • Be willing to compromise and learn to negotiate outcomes that are acceptable to both of you.
   • Be empathetic and try to understand the other person's perception and point of view.
   • When serious problems arise, try to communicate them with honesty and empathy.

Hello dear friends, you are on the site. Enjoy reading! Health is the greatest value in life. But today, in connection with the disruption of ties with the outside world and the deterioration of the ecological situation in the world, it is necessary to pay a lot of focused attention to your physical condition.

How to improve your health? There are three components: maintaining a healthy lifestyle, performing specific exercises and procedures

At first, it is necessary to live in accordance with natural daily rhythms. This implies: sleep at night, be active during the day and reduce it in the evening. Many important body processes are subordinated to rhythms.

Secondly, a healthy lifestyle is unthinkable without harmony with nature. Man's best friend is the sun, air and water. Once a week, you need to try to get out into nature. A vacation at the sea, in the forest or in the mountains helps to strengthen the immune system. Go at least to the dacha more often.

Thirdly, positive and positive emotions also mean a lot. You must always tune yourself to a positive perception of everything that happens in life. A good mood improves the physical condition of a person.

Fourth, bad habits - fight! It is they who are often the root cause of many diseases, reduce efficiency and life expectancy. The term "health" is incompatible with them.

Fifth, a healthy diet is also very important. This item includes nutrition with natural products with a balanced fiber content, as well as vitamin and mineral complexes.

At sixth, the problem of how to improve health is relevant, and also includes physical activity with moderate exertion, active rest. Walking will greatly increase your resistance to disease and your health.

Seventh, follow the rules of personal hygiene. It includes certain requirements for skin care, which performs important functions.

And eighth, live happily in a strong, beloved and loving family. Endomorphin (a hormone of happiness) helps to enhance the human immune system.

Special treatments for health promotion include hardening, cleansing the body, visiting a bath, etc.

We hope we have answered in detail the question of how to improve health. Scientific studies show that most people who adhere to the above rules of health promotion have every chance to celebrate their centenary in their sanity and memory.