Be healthy. 10 simple habits for energy and strength

Make friends with the needle applicator

After waking up, before you even get out of bed, lie on the needle applicator for 7-10 minutes. This morning ritual promotes blood flow and gives a boost of energy for the whole day.

If you increase the time to 15 minutes, it causes the opposite effect: relaxation. So feel free to use this life hack at the end of the day to sleep sweetly.

Applicator Kuznetsov, Lyapko, Tibetan rug - these are all excellent tools for stress management.

By applying this practice disciplined and regularly, we completely tone the entire body and increase the threshold of stress resistance.

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Immunostimulants

The action of immunostimulants is aimed at improving the body's resistance to pathogenic factors, in other words, they are substances that increase the effectiveness of the immune system. Main effects of immunostimulants:

• comprehensive strengthening of the immune system;
• elimination of immunosuppression;
• restoration of vital energy.

Immunostimulants help restore immunity suppressed as a result of physical and emotional stress, poor environment, lack of sleep and irregular nutrition. An example of such a supplement is lemongrass extract, which combines the functions of an adaptogen and an immunostimulant. It has anti-inflammatory, antioxidant and restorative effects.

Immuno complex offers a combined approach to the problem of poor immunity. This performance enhancer includes eight synergistic extracts that stimulate the immune system, stabilize the functions of the central nervous system and gastrointestinal tract, increase resistance to stress and improve sleep quality.

Take care of your lymphatic system

Lying in bed on a needle mat, you can then do two simple exercises for the lymphatic system.

The first one is called "Cockroach". Lying on your back, raise your arms and legs and shake until your body vibrates slightly. Do it for 2-3 minutes a day. In addition to the lymphatic drainage effect, it will relieve you of hated swelling.

The second exercise is to massage the right and left upper chest with your finger bones. Move in a circular motion towards your armpits. There is a drainage of lymphatic fluid.

Clean and healthy lymph has a positive effect on women's health and improves immunity. Thanks to this simple habit, you will reduce the risk of catching another virus. And you minimize the likelihood of a number of different diseases.

Neutralize harmful oral flora

In the morning, rinse your mouth with a teaspoon of coconut oil for 3-4 minutes. If it gives you discomfort, you can replace it with olive or flaxseed. Let me note right away: do not spit the oil into the toilet or sink after rinsing; it is better to do this in a bag and throw it in the trash.

After this, gargle with a solution of chamomile or a solution of ½ tablespoon of soda and ⅓ salt for disinfectant and preventive purposes.

Thanks to this procedure, you will improve the functioning of the nasopharynx and also remove the bacterial flora that attracts viruses and infections.

Do exercises

This can be any practice that gives you pleasant sensations in your body: yoga, stretching, jogging, breathing exercises.

To feel a surge of strength and prepare your body for a new day, it is not at all necessary to load yourself with hour-long strength training. All it takes is 15 minutes in the morning.

Such light exercise releases endorphins and prepares the body for work. You have a desire to create and reach new heights.

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Take a contrast shower

If you have not practiced a contrast shower before, then start with your feet. First, turn on the hot water for 10-15 seconds, then cold. Ideally, over time, you need to increase the duration to 1 minute. The number of such approaches varies depending on your preferences. Be sure to finish the procedure with cold water.

After this, rub your body with a towel until you feel a burning sensation. At the end you will have a feeling of lightness and joy of life.

A contrast shower increases the level of stress resistance, adapts the nervous system and makes us energetic.

How to stay on your toes under any circumstances

How to maintain a resource state is a question that is relevant not only during a crisis. At a webinar at the Institute of Additional Vocational Education for Social Workers, Russian tone management practitioner, business coach, managing partner of the training center Pavel Nikolaev told how to renew and maintain your optimal energy level.

Assessing your energy level

Of course, the feeling of fatigue cannot be confused with anything. But what does it say? About the fact that we just need to rest, or about the fact that the body is already on the verge of exhaustion and is crying out for help? Understanding this is not as easy as it seems. And without an objective assessment of the condition, it is impossible to build an effective recovery strategy. Therefore, before you brush off your fatigue and say something like “It’s nonsense! It was just a hard day,” conduct an audit of your own strength. You may find that it's not that you've had a rough day, but that your battery needs recharging.

Here's what you need to pay attention to:

• Sleep problems. If you find it difficult to fall asleep or wake up long before your alarm clock and then nod off all day, it means your body does not have the strength to regulate the rhythms of sleep and wakefulness.
• Negative emotional state. We all get angry and frustrated from time to time. We are talking about a chronically bad mood, when everything irritates or causes a feeling of powerlessness.
• Procrastination. If you just can’t bring yourself to take on some important task, it’s not laziness, but a lack of energy.
• Refusal of usual physical activity. Let's say you always ran in the morning, but one day for some reason you didn't feel like doing it. And the next day you also found an excuse not to go for a run. If this continues, it means that your charge indicator is approaching a critical point.
• Pulse. In the morning, before you even get out of bed, measure your pulse. If you find that even now, at rest, the frequency of strokes is higher than normal, it means that the body is overloaded.

Unfortunately, we rarely listen to the body's signals until the situation gets out of control. Chronic fatigue syndrome and severe depression are the consequences that can result from neglecting your energy health. How not to let the situation get worse? The most accessible way is scaling. Every day, rate your condition on a 10-point scale, where 10 is maximum energy, 1 is no strength at all. This simple practice helps you to be conscious of your body, develops attentiveness and allows you to recharge your “batteries” in time.

In addition, there are special mobile applications that determine our current state by heart rate. The program records heartbeats within a minute, analyzes them and then assesses the state of the body according to various parameters, including energy and stress levels. Many specialists who use such programs in their practice confirm that the calculations obtained are truly reliable, so in addition to scaling, it is quite possible to use a mobile application.

We are looking for energy sources

There are four types of energy sources: physical, emotional, essential and intellectual.

Physical sources are anything that helps us keep fit. First of all, this is physical activity. Be sure to organize your life in such a way that you take at least 10 thousand steps a day. This is the minimum movement that your body needs.

Watch your diet. You should have at least four meals a day, with the morning portion being 2 times larger than the evening portion. The food should be delicious. This is important because it is not only satiety that gives us energy, but also the pleasure of eating.

Watch your drinking regime. Each person has his own, depending on physical activity and the characteristics of the body. Maintain your personal water balance, do not neglect this factor. Remember: lack of water makes you feel tired.

Get enough sleep. The norm of sleep, like water, is different for everyone. How to understand yours? Allow yourself to wake up without an alarm clock for two weeks on vacation. Add up all the hours of sleep over these two weeks, divide by 14 days. The resulting figure will be your norm. All that remains is to ensure that this norm is observed.

Emotional sources affect our energy faster than any other. But we don’t always have objective reasons for joy. What to do? Create positive emotions yourself! It's not difficult at all. For example, you can use the Little Raccoon principle: “Share your smile, and it will come back to you more than once.” Emotions are contagious, and if you smile at a person in a store, they will most likely smile back at you, and the emotion you gave will come back to you.

Don't forget to give thanks. Resentment, complaints, dissatisfaction are extremely costly for the body, gratitude, on the contrary, fills us with strength.

Refer to pleasant memories. Think about some good event in your life. Where and when did this happen? Who was with you? What was the weather like? How did you feel? Remember everything in detail, and you will at least partially regain the bright emotions of that moment.

Essential sources are our identity, our meanings and values. How do you answer the question “who am I”? How clearly do you articulate your identity? For example, a person who confidently defines himself as a “recruitment specialist” is in a more resourceful state than someone who says vaguely “I am recruiting personnel.” Identity can be very different - professional, national, family, etc. The more clearly you understand yourself from different sides, the more reliable this source of energy is.

Another important essential source is meaning. Psychiatrist Viktor Frankl wrote that even in the most unbearable conditions a person has a chance to survive if he sees the meaning in it. The body can adapt to a lot if we understand why we need it.

Values ​​can be both a source of energy and vice versa. It all depends on how much we follow them. For example, you think that friends should be helped. But then a friend turns to you with a request, and you refuse him. There may be more than valid reasons for this refusal, but you are acting contrary to your beliefs and values. It torments and takes away energy.

Intellectual sources are what keep our brain in good shape. By being creative, learning something new, doing intellectual exercises, we draw energy from intellectual sources. Now, even in self-isolation, we have many opportunities to develop intellectually, and, therefore, keep ourselves in good shape.

Developing healthy habits

If the resources are close to zero, then your energy sources are not balanced. Something needs to change! Analyze your life, determine where exactly the gap has formed, and make a plan for change.

Rules for drawing up a plan:

• Start small. Unfortunately, we all gravitate towards scale: if we run, then a marathon, if we help, then everyone. As a result, a huge number of plans are disrupted, we blame ourselves and lose even more energy. Therefore, set yourself small, feasible tasks.
• State them clearly. “Do gymnastics more often,” “Eat less in the evenings” are not suitable. Determine specifically how much time a day you intend to devote to physical exercise, and how you are going to limit yourself in the evening meal.
• Don't use the particle "not". All formulations should sound positive and not threaten the body with deprivation of something familiar. Otherwise, the brain will begin to resist. If you decide to give up coffee, don't set a "no coffee" goal. Formulate differently, for example, “drink tea instead of coffee.”

Changing your life is not easy. Experts say that it takes from 40 days to three months to form a new habit. But the good news is that this process is divided into specific stages, so you can follow the dynamics and be inspired by the intermediate results.

The stages of developing a new habit look like this:

• awareness;
• I think in a new way, do in the old way;
• I think in a new way, I do in a new way;
• new habit.

So first, just realize that something is missing to balance the energy in your life, and think about it. Well, the first stage has already been overcome.

Watch the webinar recording here.

Even more online classes from the Institute of Further Professional Education for Social Workers online.ya-doma.ru

Aggregator of good deeds “I’m at home” - ya-doma.ru Call center for coronavirus infection: 8 (495) 870-45-09 Consultation with a psychologist in online chat and Skype - msph.ru Emergency psychological help - 051 (with city), 8 (495) 051 (from mobile) Contact phone number of the Moscow Employment Center Additional information on obtaining certificates: 8 (495) 679-79-69

Press service of the Department of Labor and Social Protection of the Population of Moscow

Prepare a balanced breakfast

There is a proverb: “Eat breakfast yourself, share lunch with a friend, and give dinner to your enemy.” A proper breakfast is the basis of our health and well-being throughout the day.

Your plate in the morning should contain 40% protein, 30% fat, 20% vegetable carbohydrates and 10% in the form of grains.

Before breakfast, take the oil you prefer on an empty stomach. For example, pumpkin, caraway, flax, hemp. If you are not used to eating it in its pure form, you can season your morning salad with it.

After breakfast, drink 50 ml of freshly squeezed vegetable juice or smoothie to detox your liver.

A balanced breakfast gives us all the necessary set of vitamins, fats and microelements for an active day.

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What is life energy

Vital energy is physical and psychological strength, as well as the desire and readiness to live. Life energy combines a person’s desires and capabilities, aspirations, plans, dreams. If a person understands why he lives, where he is going and what he wants from life, and also does not go against himself, then he has enough energy to implement his plans and charge those around him with his optimism.

Important! Life energy is directly related to human activity. The more energy, the more active a person is. But at the same time, the higher a person’s confidence that he is the master of his life, the more actively he manages it, the greater the supply of internal energy.

Put your devices away before going to bed

Avoid using electronic devices for at least an hour before bed. If you need to do something urgently for work, wear special computer glasses.

Blue light from devices disrupts circadian rhythms and blocks melatonin production.

Also, for healthy sleep, ventilate the room, isolate light sources and do not eat a few hours before going to bed.

Quality sleep helps fight stress, improves a person's cognitive abilities and restores the psyche.

Who is recommended for wumbling?

It is recommended for all women, regardless of age, to maintain vaginal muscles in proper tone, but wumbling will be especially beneficial for those who have the following problems:

• wide vagina syndrome (after childbirth or due to age-related muscle weakening);
• signs of vulvovaginal atrophy (burning and dryness in the vagina);
• uterine prolapse (in consultation with the doctor);
• frequent urge to urinate;
• decreased urinary control or urinary incontinence;
• menstrual irregularities (irregularity, pain);
• weakening of sexual desire and brightness of orgasmic sensations during sexual intercourse.

About contraindications

Wumbuilding exercises are contraindicated in the following conditions:

• any gynecological neoplasms;
• diseases of the genitourinary system in the acute phase;
• postoperative and postpartum period;
• pregnancy;
• some vascular pathologies.

Considering that certain diseases, especially cancer, can be asymptomatic for a long time, a preliminary examination by a gynecologist before starting wumbling is mandatory.