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Eat slowly.
As a result, your brain will receive a signal of satiety. In addition, the advantage of slow eating is the ability to think about what you eat and make choices in favor of healthy food.
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Communicate.
It’s not about the number of people you know or how often you meet. It is a close relationship that makes you happy, increases productivity and reduces the likelihood of health problems. Call your friends, have dinner together, join communities or dating clubs.
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Fruit, not juice.
When processed, even real juice loses nutrients, but the “hidden” sugar can get into your diet unnoticed. Fresh fruits are an excellent source of vitamin C, potassium, fiber and folic acid.
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Rest.
Vacations are a great time to spend time with family and friends. This is a time that has a beneficial effect on mental and physical condition. People who rest more are healthier and live longer.
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Limit fats.
This does not mean that fats should be removed from the diet at all. It is necessary to significantly limit the consumption of trans fats (frozen pizza, bakery products), because they cause heart disease and diabetes. But some fats are very useful – nuts, dairy products, eggs, fish, avocados.
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Dealing with stress.
Stress happens to each of us. They cause muscle tension, increased heart rate, which can lead to serious health problems if the stress is chronic. As a result, there are high blood pressure, heart disease, diabetes. Stop, take a deep breath, do something relaxing.
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Limit sugar.
Most of us eat more sugar than we need. Sugar is not only “empty” calories, but also sharp changes in blood glucose levels. They lead to a constant feeling of hunger, fatigue and irritability.
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Be active.
Physical activity significantly improves physical and mental health, as well as increases libido. 30 minutes of cardio several times a week is enough for this. If you find it difficult to train alone, invite friends or like-minded people.
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Move everywhere.
If you work in an office, make it a rule to get up every hour and walk for a few minutes. This will help you burn more calories and improve blood circulation. It can act as a prevention of high blood pressure and diabetes.
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Eat green vegetables.
Lettuce, spinach, dill, arugula, Chinese cabbage – all this should be in your diet in large quantities. They are full of nutrients, fiber and contain almost no calories.
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Dance.
Dancing helps to preserve the mind, because the brain is involved in the development of dance skills. It’s also a lot of fun and always involves communication, which in itself is very cool.
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Allow yourself to sleep.
Lack of sleep can lead to diabetes, heart disease, obesity and depression. If these reasons are not enough for you, think about the risk of car or other accidents. Adults need 7-9 hours of sleep every night.
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See a doctor regularly.
Your doctor may prescribe prophylactic check-ups and, if you are suddenly diagnosed with diabetes or prediabetes, prescribe medications that will prevent the development of severe complications (such as Glucobay or Gliclazide).