5 simple habits that will enhance the quality of life

5 простых привычек, которые повысят качество жизни

If implemented in the usual way of life a few habits, the result of these changes can be stunning. According to scientists, for long-term improvement in health sometimes need very simple steps.

Eating more protein. Scientific studies show that adults under the age of 65 years needs to maintain health is to consume about 0.8 grams of dietary protein per kilogram of body weight. After 65 years we must strive to the level of 1-1. 2 grams of protein per kilogram of body weight. People in this age, experts recommend to add to your meals with whole protein sources. This may mean the inclusion of eggs or oatmeal for breakfasts, and Lunches and dinners – fish, tofu or chicken.

To move more. Scientists advise to try to include in my daily routine as much as possible to go for a walk, to climb stairs, perform available exercises. For example, during telephone conversations it is always better to stand up and walk during commercials on TV – exercise. In short, to use every opportunity to force the muscles to work.

Allocate 30 seconds per day on breathing exercises. There is a very simple breathing exercise to relieve tension from the body: for 30 seconds, take five deep breaths. Breathing, mentally count to five and exhale then again count to five and breathe in. This exercise helps to relax and when regularly performed, improves the body’s response to stress. Stress management can help keep the high functionality of the immune system and the nervous system, digestive system and sleep, stress scientific experts.

Stretch every morning. Even something as simple as a pulled muscle can have a significant impact on overall health, the researchers said. In the morning, before getting out of bed, do a few stretching exercises. For example, lying on your back is helpful, stretching out one leg, pull the other, folded at the knee to your chest and hold in this position for about 30 seconds.

Spending time on the street daily. To protect the brain cells from degradation, they need regular oxygen enrichment – the lack of it contributes to damage of cell membranes and the formation of blood clots. Fresh air full provide brain cells with oxygen and thus protect the brain from damage and premature aging is very simple but at the same time, effective way to protect yourself from stroke.

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