Simple health tips.
We recommend:
- Observe the daily routine, alternate periods of mental and physical activity. A well-formed daily routine helps to improve general well-being.
- Observe night sleep. An adult needs, on average, 7-8 hours of sleep to wake up awake. It is recommended to go to bed 2 hours before midnight, in accordance with circadian rhythms.
- Do morning gymnastics for 15 – 20 minutes daily, attend a gym, pool, dance or other active rest at least 3 times a week.
- Visit the fresh air more often, hiking up to 1-1.5 km per day.
- Drink clean water at the rate of 30 ml per kilogram of weight per day.
- Eat at the same time at least 3 times a day (+ 2 light snacks), limit sweets, fatty foods, fried, salty, smoked meats, marinades. Dinner doesn’t have to be tight. The last meal is recommended 2 hours before bedtime.
- Give up bad habits. Drink energy drinks less often.
- Avoid stress and overwork. Try to be optimistic, have pleasant hobbies.
- Know and control your blood pressure indicators (BP not more than 140/85 mm Hg), body weight, waist circumference (women up to 80 cm, men up to 94 cm), body mass index (BMI is normal from 19- to 24.9 kg/m2), cholesterol level (total cholesterol < 5 mmol/L, low and high density lipoprotein cholesterol – LDL 2.6 – 3.2 mmol/L, and HDL > 1.45 mmol/L), blood glucose (3.9 to 5.5 mmol/L).
- If necessary – attend classes of the School of Health in the clinic at the place of attachment.
