Useful summer anti-age habits
#1. In the summer, it’s time to start practicing them. Get enough sleep! Short nights are not a reason to reduce your sleep time. Blackout curtains, sleep masks, and earplugs (if necessary) to help you. We go to bed until midnight, ideally until 23.00 hours.
7-8 hours of sleep is the best investment in health and youth.
#2. Reduce the time spent communicating with gadgets. Switch to family, husbands, children, friends, and nature. If gadgets are unavoidable, blue-blocker glasses will help you. They block the blue range of light, which is harmful to melatonin.
#3. Regular physical activity is the most important factor in youth and longevity for 15-20 minutes a day. Anyone. Dancing is also suitable.
#4. Rituals of relaxation and relaxation are eco-friendly. Sauna, massage, tea ceremony, meditation, the sound of the sea, the sounds of nature, reading books.
Do not miss the opportunity to slow down and restore the resource.
#5. More seasonal greens, and leafy vegetables in every meal.
Remember about a sufficient amount of protein in the diet. As a dessert-a summer abundance of berries, 1-2 servings per day.
Summer anti-age products. Anti-aging habits for the summer season.
#1. Eggs: poached or soft-boiled, if you are sure of the origin of the eggs and if there is no intolerance.
#2. Add greens to salads or smoothies.
By-products-especially the liver, the best source of heme iron.
#3. Berries (raspberries, strawberries, strawberries, blueberries, blueberries, currants, gooseberries) – 1 cup a day, a source of antioxidants
#4. Algae – as a source of iodine and fiber.
#5. Green vegetables (zucchini, cucumbers, cabbage) are a source of fiber.
#6. Ginger-lemon water – in the intervals between meals and immediately before meals for normal outflow of bile and acidity, with increased acid with caution (!).
#7. Small sea fish (sardines, herring) – a source of protein and omega 3.
#8. Proper chocolate.
And also – an all-season product-ghee!
#9. Hot drink of summer matcha.
#10. Mineral water.
Life hacks on nutrition if you are stressed. Anti-aging habits for the summer season.
Breakfast is ideally after 40 minutes of waking up, but no later than 10 am.
Avoid fruits and fruit juices for breakfast. If there are attacks of hypoglycemia, then snacking is acceptable for the first time (for example, soaked nuts or hummus), then proceed to a 3-day meal, unless it is contraindicated by a gastroenterologist.
30% of the daily meal should be obtained from fresh vegetables: 50% raw, 50% steamed or wok to the state of aldente. Frozen vegetables are perfect, fill the vegetables with the right fat (olive oil, avocado oil, flaxseed, use coconut or butter when cooking). Sea cabbage, seaweed is also an excellent choice.
20% of animal products.
30% correct fats (listed above + nuts, seeds).
5% – gluten-free cereals (buckwheat, quinoa, millet, oatmeal).
5% – legumes (soak!).
5% — unsweetened fruits, berries.
Limit grapefruits, oranges, bananas, and dried fruits such as figs and raisins – because of the high potassium content, which will change the potassium-sodium ratio — this will worsen the manifestations of adrenal fatigue.
Do not eat simple carbohydrates such as rice, bread, pasta, and pastries – this will provoke sugar spikes and an attack of hypoglycemia. Sugar, honey, maple syrup-absolutely not.
Limit or remove coffee and caffeinated products, and alcohol altogether. They can additionally deplete the adrenal glands
Too fried food contains trans fats and products of excessive glycation – an additional burden for the detoxification resources of the body. In any case, do not skip meals.
If you want to have a snack before going to bed, the best choice is soaked nuts. Combine proteins, fats, and carbohydrates in one meal. Add a mixture of the right oils to your dishes. Eat sour (if there is no hyperacidity). Eat 6-8 servings of vegetables of all colors of the rainbow per day. Eat sprouts and young vegetables according to the season.
I want to emphasize that if you want stress to benefit you, it must end with two key feelings: a sense of physical relaxation and a sense of pleasure.
Therefore, if you cannot approach stress radically, that is, simply exclude its source from your everyday life, and make a list of things or phenomena that these two feelings will provide you with.
For example Massage, especially of the neck-collar zone, spa, aromatherapy, breathing practices, yoga, psychotherapy, meditation, a warm bath, and sleep.