Do you know that it is primarily you who decides what condition your body will be in in a few years? Learn how to take care of your physical and mental health on a daily basis to protect yourself from numerous health conditions. You can find practical tips below!

Stay healthy with a balanced diet

Diet has a huge impact on the condition of the body. Carefully selected, it improves physical health and takes care of mental behavior in good condition. If not suitable, it can have fatal consequences and contribute to the development of numerous diseases. Make sure you have varied meals that provide you with all the ingredients you need. It’s an easy way to keep yourself healthy and energized on a daily basis. A balanced diet should be rich in proteins, fats, carbohydrates, as well as vitamins and minerals.

• Check the composition of products

When choosing foods, be critical. Always check their composition carefully, following the rule that the shorter it is, the better. Get rid of food that contains preservatives, dyes and flavor enhancers from your fridge. Opt for unprocessed foods that are as close to nature as possible. Choose certified products from organic farming and you can be sure that you are eating healthy and well.

• Count calories

This will help you maintain your body weight at the right level and avoid many health conditions. Adjust your daily calorie intake according to your gender, age, and physical activity. If you play sports, you need more of them. In the case of work that requires long hours in a sitting position, definitely less. Try not to exceed your daily energy needs and not snack. However, be careful not to fall into the trap of losing weight. Starving yourself is just as dangerous as overeating. The key to success is to provide your body with the amount of calories it really needs.

• Eat regularly

Eat often, but in small amounts. Try to prepare 5 small portions a day at fixed times. Keep an interval of 3-4 hours between them and you will quickly notice an improvement in your well-being and overall physical condition. Regularity will make your body get used to your meals and not store fat. Tissue storage is a reaction to prolonged periods without food. This is how your body protects itself from starvation. Therefore, avoid restrictive diets and uncontrolled detoxes. If necessary, consult them with a qualified dietitian who will tell you how to take care of your physical health and lose weight.

• Eat sugars

Don’t give up carbs at the same time. They are essential for the proper functioning of your body. They give it energy and support the functioning of the nervous system. Choose products that contain natural complex sugars. Replace sweeteners with honey, eat nuts and nuts instead of candy bars, and eliminate chips with dried fruit.

• Eat slowly

It’s not just what you eat that’s important, but also how you eat. Digestion starts in your mouth, so always chew your meal thoroughly. Thanks to this, the enzymes present in the saliva will have time to work and facilitate the processes taking place in the stomach. Make time to enjoy your meal and you will avoid indigestion and digestive problems. You will also feel full faster and lose the desire to snack.

• Drink plenty of water

Also, don’t forget to stay hydrated. Adjust your fluid intake to your gender and age, taking into account your weight and physical activity. It is assumed that, on average, an adult woman should drink about 2 liters a day and a man 2.5 liters.

• Avoid stimulants

Alcohol and cigarettes increase the risk of cancer. They raise blood pressure and disrupt heart function. Alcohol puts a significant burden on the liver, and cigarettes promote hypertension, atherosclerosis and can lead to heart attacks. In addition, they reduce the sensation of tastes and cause stomach ulcers.

Do not drink coffee and tea in excess. Both drinks are addictive, and abusing them can have a negative impact on your health. They can cause sleep disturbances, chronic headaches, and even arrhythmias.

Physical activity – how to take care of your health in a simple way

Physical activity is the basis of health. Move as much as you can, in a controlled way. Regular exercise has a positive effect on the whole body:

• – accelerate growth in children,
• – support bone mineralization, making them stronger and less prone to injury
• – make joints and ligaments more flexible, improving their mobility,
• – strengthen muscles.

Well-chosen sets of exercises help to avoid posture defects and correct existing ones. In addition, movement has an excellent effect on the circulatory, respiratory and nervous systems. It naturally strengthens immunity, thus protecting against contracting numerous diseases.

• What sport to play?

Your body doesn’t require you to do strenuous sports. 30 minutes of moderate exercise a day is enough to keep it in good shape. Regularity is important, so choose an activity that you enjoy and will be happy to return to. These can include walking the dog, swimming, or running. Cycling and rollerblading or morning gymnastics at home will work just as well. Do what you like. Thanks to this, you will both provide your body with movement and allow it to relax.

• Avoid stress

Stress has a huge impact on health. Its small dose motivates, but if it is sustained for a long period of time, it has fatal effects on the body. It affects both physical condition and mental strain. It can lead to neurosis, depression and make it difficult to fall asleep. In the long term, it causes stomach ulcers and puts a strain on the cardiovascular system. How to deal with it?

• Relax

Make time to relax every day. That way, you won’t be focusing your thoughts on difficult situations and taking your work home. Take care of your pleasures, remembering that a moment for yourself can radically change your physical and mental condition.

• Relax

Find your own way to relax. Do you like reading books or being in nature? Or maybe relaxation and breathing exercises calm you down? If you can’t calm down on your own, seek the help of specialists who will teach you how to take care of your mental and physical health while fighting stress.

• Get enough sleep

Sleep helps to reduce the effects of stress and regenerate the body. Therefore, take care of its quality and the right quantity. Provide the right conditions by darkening the room and sleeping at fixed times. Thanks to this, you will avoid problems with concentration and take care of your cardiovascular system.

Preventing diseases is much better than curing them. Therefore, remember to eat a balanced diet, be physically active, and get enough rest. Give up stimulants and try to reduce stress, and you will enjoy good health for many years.