Do not look now, but your body is conspiring against you.
Every time you are stressed over work issues, skip the necessary exercise or push your vegetables to the edge of the plate, your body will be busy remembering and paying for it. High blood pressure, adult-onset diabetes, cancer, heart disease and many other major diseases are the result of how you have treated yourself in the past rather than genetics, says Pamela M. PK, MD, MPH, assistant clinical professor of medicine at the university. Forty after the author of the Maryland School of Medicine and Fight *** (Viking, 2000).
Ignoring the little things in your lifestyle can have a cumulative effect that is usually not visible until serious damage occurs. “Taking important steps to make your life better doesn’t require a lot of thought and tremendous sacrifice,” Pike said. With the help of some experts, we have discovered seven surprising simple changes that you can make right now, and that you can improve your health as much as you hope. If you are ready to change your life for the better, following these simple tips may be the best approach for you.
1. Get another hour of sleep.
The average woman needs eight and a half to nine hours of sleep, but usually only gets six to seven hours. One to two hours of damage can have far more deadly effects than just loose eyes. "Studies suggest that sleep deprivation affects every aspect of how the body works, from the ability to recognize and logically repair neurons and develop muscle," said Paul T. Snyder, director of the Sleep Disorders Center. . Said Gross. At the Lahi Clinic in Burlington, Mass. Allocating an extra one or two hours of sleep per day can reduce your risk of being affected, but to promote sleep, the goal is:
Get enough sleep every day, even during your off-days. “Sleeping” on the weekend can disrupt your sleep cycle after a week.
Alcohol should be avoided at least two hours before bedtime. Alcohol not only makes you sleepy, but it also prevents REM sleep, which is deep relaxation, allowing you to get less rest from any sleep.
Get some sleep between 1 and 4 o'clock in the afternoon for 15 to 20 minutes. Improves your agility, improves your memory and helps reduce fatigue. If your schedule does not allow for relaxation, remember this inertia for activities with low mental demand.
Watch as you work. Exercising at least 20-30 minutes a day promotes sleep, but avoid working out for at least four to six hours before bedtime. Rejuvenating your body and releasing adrenaline will keep you very alert to come out when you need to.
2. Drink another three glasses of water a day.
Power Eating Author (Human Kinetics, 1998), PhD, RD. “By the time you feel thirsty, the amount of water in your body is almost 2 percent lower,” says Susan Kleiner. "Losing only 1-2 percent of your body weight in fluids can reduce your physical and mental performance by up to 20 percent." This syndrome, known as chronic mild dehydration, adversely affects every function of the body. “All biochemical relationships throughout the body are in water or use water as a conduit,” Kleiner explains. "If you are not well hydrated, everything from joint lubrication, digestion and reproduction to respiration can be compromised."
The minimum amount of water a woman should get is nine glasses (approximately 72 cases). “Yet most women only get five to six glasses,” Kleiner said. This can be corrected by adding 24 extra ounces (three glasses) daily. To make swallowing easier, drink more water:
Switch to larger glass. Lunch times are the main opportunities to get more water; To make them easier to use to get more H2O, reach for a glass that is slightly larger than the glass you normally use.
Add a ns of fruit juice. Mixing very small amounts of orange, lemon or lemon juice (or a hint of vanilla extract) will make it more palatable than drinking plain old water.
Compensate for the presence of caffeine. Not quitting your coffee or diet-cola habit? Drink 8 cups of water with any caffeinated beverage you drink. Excess water not only helps raise your fluid levels, but also protects you from consuming the caffeine you normally would.
3. Eat some extra vegetables.
"Vegetables packed with fiber, vitamins and antioxidant phytochemicals can make a huge difference in reducing the risk of obesity, certain types of cancer, gastrointestinal problems and many other diseases," says Joy Boyer, MS, RD, author of The Complete Idiots Guide to Eating Smart (Alpha Books, 1997). . But most women get only half the amount of vegetables they need to get every day.
If you are like most women, you can only eat things grown in the garden for lunch and dinner. So try to include vegetables in your breakfast. To increase your daily intake by 33 percent, add lettuce and mushrooms to your breakfast omelette, add a slice of tomato to your toast and drink a glass of carrot juice. And increase your daily intake:
Add fresh vegetables each week. Instead of always sticking with the vegetables you like, it’s a good idea to try a new variety (like bok choy, kale, broccoli or butternut squash) every week. “By making fresh vegetables part of your weekly routine, you unknowingly eat more vegetables regularly,” Bauer says.
Choose the brightest one in the bunch. In general, as long as the vegetable is colored, it does not matter what color it is. The richer the color, the more nutrient-rich the vegetable, be it bright yellow, red, orange or green.
4. Include preventive exercise in your regular routine.
Heather Dillinger, national certification expert for the Aerobic and Fitness Association of America, says, "By the time you are 25, a sedentary life works against you. The average woman's metabolism begins slowly in her early 20s and early 30s, producing 1/2 to 1 pound of muscle each year (It burns 35-50 calories per day). Due to the loss. It translates into slow metabolism, which increases the body ***.
It is very important to include regular resistance training in your week to replace these natural changes. To keep those unwanted pounds at bay, add a few extra minutes to your regular cardio routine, which can be a small addition that can extend your life as well. If you find it impossible to exercise more in your life, aim for:
Choose compound exercises instead of solitary movements. “Women dedicate their workouts to exercises that only work one muscle group at a time,” Dillinger said. Using compound movements such as lunges, squats, dumbbell presses and pull-ups that work multiple muscle groups at once can make your gym time more productive and increase your results.
Prioritize exercise. Trying to skip a meeting or event using exercise as an excuse may not seem fair to most people or your conscience. "Make every workout a standing appointment," Dillinger said. No one at work needs to know where you are going or what you are doing. Someone needs to hear that you have a commitment elsewhere.
Crunch in the middle. Finally instead of saving your crunches, set the crunches between each set of your regular weight workout after you have worked your ****, back and legs. Not only will you turn your routine into a circuit that burns more calories, you will also end your ab routine without even realizing that you have started, giving you a few extra minutes for more exercise.
5. Quit a stressful thing every week.
“Incredible stress affects almost every function of the body, leading to insomnia, high blood pressure, constipation, depression and anxiety-induced aches and pains,” says Pamela Pike. If left untreated, the long-term effects of stress can be very serious, contributing to heart disease, ulcers, immune system disorders and high blood pressure.
And the cause of your stress will surprise you. Julie Morgenstern, founder and owner of Task Masters in New York City and author of Time Management from Inside Out (Henry Holt, 2000), "Many women come without knowing what they want to do with their lives." Are targeted. “It helps to identify one or two big picture goals for the six major areas of life (family, work, finance, self, community and intellectual goals).
Once you have well-defined goals, they become excellent filters to bring into your life an attitude that can reduce stress and the amount of cortisol that comes with it. Can be reduced. To make sure you are investing your time wisely, use these guidelines:
Organize your personal life as your office. “Most people waste an average of three hours each day when they don’t plan what to do next,” Morgenstern said. Parts of your home (such as a bill box, letter opener and paying bills with your checkbook or placing a basket for newspapers and magazines next to your favorite reading chair) should be part of your office. The structured sequence (according to your preferences) helps to ensure that your idle time is just as effective.
Give yourself five per hour. Getting enough "me" time is something most people never do. Instead of trying to save time for the end of your busy day, stay away from your work for five minutes every hour. “Walking, reading a personal letter or doing small work that makes you happy, but it does not distract you from your duties and create extra stress, changes the world in your day,” Morgenstern says.
Learn to get rid of anger. Being angry creates competitive situations that make us unnecessarily aggressive even in “rest”. Instead of holding on to negative feelings or seeing yourself as a victim, let go of feelings by restoring feelings, reorganizing or ending relationships if necessary. Be clear about how you behave and teach others how to look after yourself.
6. Lose a few pounds.
Jeff Novick says, "If you are overweight, dropping just 5-10 percent of your total body weight reduces the risk of a variety of weight-induced diseases, including many cardiovascular problems." MS, RD, LD, Florida Director of Nutrition for Spa. Exercising regularly and eating a proper diet that is less than 30 percent of your calories can shave off extra calories from ****. You can make some changes to what you are used to. The goal is to lose the last stubborn pounds:
Eat six to seven small meals instead of three large meals. It may seem like a step backwards from losing weight, but your daily calorie intake can be prevented from spreading between many small meals.
Eat as broken when eating out. Vegetable and other plant-based meals (such as veggie fagitas or main in vegetable) can cost a dollar or less than a meat-based entry. Look for the cheapest items on the menu, and chances are, you will find a meal that is less s *** and more nutritious than the rest of the fee.
Calculate fiber, not calories. "Research has shown that people who eat more fiber lose weight," Novik said. Foods that are naturally high in fiber are lower in calories and give you more satisfaction. Rule of thumb: Shoot for at least 25-35 grams of fiber every day.
Take a low-energy meal before each main meal. A study from Pennsylvania State University found that consuming a low - ***, low-energy meal (fruits, vegetables and other foods high in water and fiber, such as soup) before a main meal reduced overall intake. May be possible. 26 percent of the calories consumed during the entire meal.
7. Get an annual medical exam.
“Many of the health issues that affect women as they age actually appear in their teens and early 20s,” says Pamela Pike. "For nine out of 10 women, their obstetrician / gynecologist will act as their primary care physician. The annual examination will usually focus on the reproductive system." However, a family physician may have the tools to perform laboratory tests, such as cholesterol screening and skin growth tests, which should be monitored regularly.
To get the best out of both worlds, choose a doctor who is an intern or family practitioner to conduct your annual checkup. Both the OB / GYN and the primary care physician can perform all the necessary tests. To get the most out of your checkup:
Share your ****** history with your doctor. If you are not sexually active and monogamous, informing your doctor about your past encounters may indicate what sexually transmitted diseases you have been exposed to and how to test for them.
Get a complete blood count. Most women suffer from high menstrual bleeding and anemia due to eating a low calorie diet that is high in iron. If your total blood count is low, PK recommends asking for a ferritin test, an iron-specific test that can determine if you are at risk.
Request a urine analysis. A ***** test can detect abnormal kidney function. Finding abnormalities such as red blood cells in ***** can detect early kidney disease, but excess sugar can tell if you have pre-diabetes. "With a recent 76 percent increase in adult-onset (type II) diabetes, this simple test can prevent lifelong complications," Pike said.
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