Taking stock and making plans for the year is just as important a part of New Year's preparations as choosing gifts and decorating the tree. If your health is a priority for the next year, you need to decide in advance which habits are best to get rid of and which ones you will need to beat. Here is a list of expert recommendations for those determined to improve their health.
Prebiotic menu
You can improve the condition of the intestinal microflora by replacing a serving of french fries with salad with herbs. Foods with prebiotics contain dietary fiber that stimulates the formation of beneficial intestinal microflora. Nutritionist Kara Landau strongly advises to include salads with dandelion greens, asparagus and raw onions in the diet.
Early supper
Ideally, the break between evening and morning meals should be 12-16 hours. Nutritionists have repeatedly emphasized and continue to emphasize that the earlier the dinner, the better digestion and the more effective the quality of sleep. If you work late or get home from work for a long time, then it is optimal to prepare food in advance in order to quickly warm it up when you return.
Quality sleep
A good 7-8 hour sleep in a cool dark bedroom is a luxury for many today. But doctors continue to insist that it is very important to provide this luxury for yourself (at least 3-4 times a week). And in order to sleep really deep, you need to not drink alcohol at least 3-4 hours before going to bed.
Ear training
We often forget about ear health, and this is somewhat risky. What to do so that after 60 years you do not have to think about buying a hearing aid? Former president of the American Academy of Audiology, Gayo Whitelaw, advises doing a workout once a day - playing a song at a comfortable volume during a conversation so you can both keep the conversation going and watch one of the musical instruments play.
Chew food thoroughly
In one study, it was found that those who chose fruit instead of fruit juice had no problem reducing their daily calorie intake by 20%. As the experts explained, chewing produces leptin, the so-called "satiety hormone," and you fill yourself up faster.
More sunshine
One of the main "hormones of happiness", serotonin, is produced in the body under natural light. Also, the sun's rays trigger the synthesis of vitamin D in the body (a trace element necessary for bones and the immune system). Therefore, even a meager winter sun is very useful, but you must not forget to use sunscreen (even in urban conditions!).
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