How to take care of your health at home?

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27 Sep 2021
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Health is worth taking care of regardless of age, gender and lifestyle. There are rules that everyone should follow. They mainly concern a proper diet and physical activity. Check how to take care of your health without leaving home.

Balanced diet

A proper diet should provide the body with all necessary nutrients, i.e. proteins, carbohydrates, fats, mineral salts and vitamins. In order to eat a healthy diet, the amount of calories consumed should be adjusted according to age, gender and physical activity.

It is very important to eat regular meals. This allows the body to absorb them without converting them into fat tissue. A longer break between meals results in the body storing the last consumed food in the form of fat tissue.

It is also important to avoid processed food and fast food in your diet. You should eat an appropriate amount of vegetables and fruits. It is often the case that we are not able to introduce their optimal amount into the diet. Then it is worth reaching for fruit and vegetable cocktails or organic mousses.

One should also remember about proper hydration of the body. The amount of fluids you should drink every day depends on many factors, but the most often indicated average is about 2 liters.

Physical activity

The state of our health depends to a large extent on whether we are physically active. Systematic exercises have a positive effect on each of the body systems. They strengthen muscles and often correct posture defects.

Movement also has a positive effect on the circulatory and respiratory systems. Blood pressure decreases and heart rate slows down. Lung capacity also improves. Systematic physical exercise also protects the nervous system and improves neuromuscular coordination, as well as strengthening the body’s immunity.

To take care of your health through exercise, you do not need to exercise in a very demanding way. It is also not necessary to leave the house. More and more people, especially in recent months, when we spent most of our time at home, decide to exercise not in a gym, but at home.

How to exercise without leaving home? You can choose exercises using weights, exercise bands or fitness balls. The latter are available at https://athletic24.pl/pol_m_Fitness-i-Silownia_Pilki-fitness-do-cwiczen-161.html. You can also choose to buy a stationary bike, a treadmill or a stepper.

Curb your addictions

Drinking alcohol and smoking cigarettes increases the risk of cardiovascular diseases and cancer. However, a large number of people still reach for these harmful stimulants. When consumed in excessive amounts, alcohol raises blood pressure and impairs heart function, which in turn increases the risk of heart attack. Alcohol also puts a strain on the liver. Cigarettes promote high blood pressure, atherosclerosis, stroke and cancer.

Make sure you get a good night’s sleep

Even a short lack of sleep can affect your health. The greatest impact will be on the nervous and cardiovascular systems. Sleep deprivation can result in impaired concentration and memory, as well as hypertension and heart rhythm disturbances. The optimal amount of sleep is an individual matter, but it is accepted that adults should sleep about 7-8 hours per night.

In order to get a good night’s sleep, you need to make sure that the conditions are right. The room in which you sleep should be dark and quiet. The bedroom should also not be too warm. It is a good idea to go to bed at a regular time and avoid naps during the day. If naps are necessary, they should not last longer than 20 minutes. The last light meal should be eaten about 2-3 hours before bedtime. It is also better to avoid coffee, strong tea and energy drinks.

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