You can not just take and start to lead a healthy lifestyle ... Or can it? To improve your well-being, it is not necessary to rush "all the hard" - to go in for sports 7 days a week, completely change the diet, refuse all bad habits at once (although, of course, it should be done gradually!) And other. Start small: just add a couple of rituals to your daily routine, and you will feel better in 3-4 weeks.. We have prepared a list of such useful innovations..

Discard the phone before going to bed It seems everyone read this tip somehow on the smartphone screen, lying in the evening in bed, but did not give it a special meaning. And in vain: this innocent habit impairs the work of the brain and prevents to relax before going to bed. All because of the blue light of the screen that suppresses the production of the sleep hormone - melatonin. You feel the consequences right now: sleep becomes more disturbing, and in the morning the feeling of tiredness does not disappear. After several years, the situation may become more serious: over time, the “sleep-wakeful” cycle desynchronizes with the day-night cycle - this is called a circadian rhythm disorder. In general, it is better not to bring this up.. Try two hours before bedtime or do not turn on the phone at all, or use it as little as possible..

Do exercises for the neck 10 minutes a day Do you go through the coveted 10,000 steps and choose a ladder instead of an elevator, and your back still hurts? Take a closer look at the spine - working at a computer does not spare even the most active.. If you are in the same position for a long time, tension arises in the cervical spine, the blood vessels are compressed. But it is through this section that our brain receives oxygen.. Try to do simple exercises every day for 10 minutes: pull your arm down strongly, and tilt your head in the opposite direction. Then do the same with your other hand, and then gently tilt your head back and forth.

Pay special attention to food. Pay attention to how you eat.. Nutritionists warn: if during a meal we are distracted by reading or a smartphone, the brain does not receive a signal of saturation in time. We continue to eat, not feeling the taste of food, and the feeling of satiety comes late. When next time you sit down at the table, stretch the meal time - feel the taste and consistency of products. So your stomach will actively produce acid, and you will eat enough less food..

Cook correctly. Modern technologies have reached our kitchen.. Today, home appliances if it does not do everything for you, it definitely helps to cope with many tasks more efficiently.. For example, with cooking. Properly selected gadgets retain valuable microelements and vitamins that our body needs every day.. Grilled vegetables can be cooked without a single drop of oil in the Philips HD9241 convection oven thanks to the hot-air frying technology. Your morning smoothie can be even more useful with a blender equipped with vacuum technology, such as the Philips HR3752. When grinding in vacuum, the oxidation of ingredients slows down, and more vitamins remain in the drink..

Develop awareness This advice is not only about physical health - awareness helps to achieve life goals and mental harmony. Our body gives us bright signals about the physical and mental state, and it is necessary to learn how to correctly recognize them and correctly respond to them. Once a day, concentrate on the sensations in the muscles and breathing. Try to stop the flow of thoughts and feel exactly where the total tension accumulated.. Over time, you will learn to understand yourself better, and, as a result, you will be able to remain calm and clear in all stressful situations..

Observe the sleep mode When we sleep, the phases of sleep alternate: slow sleep is needed for physical recovery, and fast sleep is needed for psychological. Somnologists do not recommend “getting enough sleep” for another five minutes if you woke up before the alarm - most likely, a full cycle was completed, and with such an awakening you will feel cheerful throughout the day. To adjust the sleep regime, it is best to go to bed and wake up at the same time. If at first it seems difficult, try using a light alarm - it provides a natural awakening with a unique combination of light and sound.. The most advanced models, such as Wake-up Light, will help not only wake up, but also fall asleep, thanks to the sunset function.

Breathe correctly. Proper breathing not only helps to cope with the experience - it is a real superpower that provides a good metabolism, promotes digestion and improves overall health.. In order to fully saturate all organs with oxygen, you can breathe deeply once a day for a minute and slowly exhale. You can also “breathe the belly” once a day - inflate the belly while inhaling and pull it up to the spine as you exhale.

Do therapeutic baths Wellness baths are not only in the resorts - you can easily make a course of therapeutic baths at home. Hot water with natural supplements relieves headaches, nourishes the skin and promotes weight loss.. Before cooking, determine what effect you want to achieve.. So, for slimming baths are suitable with a decoction of the tatarnika, which makes the skin elastic. Needles, oregano, thyme will give vigor, so it is better to take such a bath in the morning. A hot bath with mint, juniper and melissa will have a soothing effect and will perfectly relax before bedtime..

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