5 very simple changes that can significantly improve health

0

If you introduce a few habits in the usual lifestyle, the result of these changes may be pillowed. According to scientists, for long -term health improvement, very simple actions are needed at times.

eat more protein. Scientific studies show that adults under 65 have about 0.8 g of food protein per kilogram of body weight to support health. After 65 years, you need to strive for 1-1.2 grams of protein per kilogram of body weight. People at this age are advised to add whole sources of protein to their meals. It can mean switching eggs or oatmeal in breakfast, and at lunch and dinner – fish, tofu or chicken.

move more. Scientists advise to try to include as much movement in their daily routine – walking for walks, climbing stairs, performing available exercises. For example, when talking on the phone, it is best to always get to your feet and walk, while advertising on TV – to knead. In short, use any opportunity to force your body muscles to work.

Highlight 30 seconds a day for breathing exercises. There is a very simple breathing exercise to relieve body tension: take five deep breaths within 30 seconds. Inhaling, count to five mentally and exhale, then count to five again and take a breath. This exercise helps to relax and with regular performance improves the body's response to stress. Stress control can help maintain the high functionality of the immune system, as well as the nervous system and digestive and sleep system, emphasize scientific specialists.

stretch every morning. In the morning, before getting out of bed, perform a few tensile exercises. For example, lying on your back is useful, pulling one leg, tightening the other, folded in the knee, to the chest and hold in this position for about 30 seconds.