Health

The modern approach to nutrition is not about restrictions, but about establishing sustainable habits. Diets work in the short term, but they cause stress, breakdowns, and a slowed metabolism. Healthy eating is a lifestyle based on respect for the body and science.

Principle #1: Eat a variety of foods. The wider the range of foods, the more vitamins, minerals, and phytonutrients you get. Aim for 30+ different plant foods per week: vegetables, fruits, nuts, grains, legumes, and seeds.

Principle #2: Focus on whole foods. The less processed, the better. Choose brown rice over white, whole grain bread over pastry, and fresh fruit over juice.

Principle #3: Don’t be afraid of fat. Healthy fats (avocado, olive oil, nuts, fish) are essential for hormonal balance, the absorption of vitamins A, D, E, and K, and brain health. Avoid trans fats (fast food, margarines).

Principle #4: Drink water, don’t count calories. Often, hunger is thirst. Start your day with a glass of water, sip between meals. Avoid sweetened drinks—even “healthy” smoothies with added sugar.

Principle #5: Eat mindfully. Chew slowly, avoid distracting yourself with screens. This helps the brain register satiety after 20 minutes and prevents overeating.

Pages: 1 2

In 2025, the average person spends 7–9 hours a day in front of screens. This not only damages vision and posture, but also disrupts sleep, increases anxiety, and weakens the immune system. A digital detox isn’t a fad, but a necessary measure to restore balance.

The blue light from screens suppresses the production of melatonin, the sleep hormone. Even 30 minutes of social media before bed can delay sleep by an hour. The solution is a “digital sunset”: no screens for an hour before bed. Instead, read a book, talk, or take a warm shower.

Constant notifications activate the sympathetic nervous system, putting the body in “fight or flight” mode. This causes chronic stress, which, in turn, weakens the immune system and contributes to weight gain. Turn off all non-essential notifications – only calls and text messages.

Introduce a “no phone at the table” rule. Meals are a time for mindfulness. When you eat while staring at a screen, your brain doesn’t register satiety, and you eat 20-30% more. You also lose the joy of eating.

Pages: 1 2

Many people believe that exercise after 40 is just about walking and stretching. But in fact, strength training is the key to longevity, maintaining muscle mass, and maintaining metabolism. After age 30, a person loses up to 3-5% of their muscle mass every 10 years—a process that accelerates without weight training.

Strength training stimulates testosterone and growth hormone production, even in women, improves bone density (preventing osteoporosis), and reduces the risk of type 2 diabetes. The WHO recommends at least two strength training sessions per week for all adults.

You can start with bodyweight exercises: squats, wall push-ups, planks, lunges. After 2-3 weeks, add dumbbells (1-3 kg) or resistance bands. The key is proper technique, not weight. It’s better to do 8 perfect reps than 15 with errors.

Pay special attention to your lower back and knees. Before your workout, be sure to warm up for 5-7 minutes: pelvic rotations, leg swings, and shoulder circles. Afterward, stretch to maintain flexibility and avoid pain.

In your diet, emphasize protein: 1.2-1.6 g per kg of body weight. This can be found in cottage cheese, eggs, fish, or legumes. Protein is essential for muscle recovery. Also, don’t forget creatine, a safe and effective supplement that improves strength and endurance.

Pages: 1 2

How to start your day so you feel energized until evening? The answer isn’t coffee, but a well-designed morning routine. The first 60 minutes after waking up set the tone for the entire day, influencing your hormones, mood, and productivity.

The first rule is to avoid grabbing your phone immediately after waking up. Blue light and information overload increase cortisol levels and cause anxiety. Instead, stretch in bed, take three deep breaths, and let your body wake up naturally.

Drink a glass of warm water with lemon. This gently activates digestion, replenishes fluids lost overnight, and stimulates bile production. After 15–20 minutes, you can have breakfast—but don’t skip it, even if you don’t feel like it.

Breakfast should contain protein, fiber, and healthy fats. For example: an omelet with spinach, avocado, and whole-grain toast. This combination will ensure stable blood sugar levels and prevent the “lunch crisis.”

Add 10-15 minutes of light physical activity: stretching, yoga, or a brisk walk. This improves circulation, oxygenates the brain, and triggers the production of endorphins—the “happiness hormones.”

Pages: 1 2

In an age where stress, digital overload, and irregular sleep have become the norm, maintaining your immune system is not a luxury but a necessity. However, many still believe in “magic pills” instead of relying on scientifically proven methods. In fact, boosting your immune system isn’t achieved through supplements, but through lifestyle.

First and foremost, sleep is the foundation of immune defense. During deep sleep, the body produces cytokines – proteins that regulate inflammation and fight infections. Research shows that with regular sleep deprivation (less than 6 hours a night), the risk of catching a cold increases fourfold. The optimal duration is 7–9 hours.

Nutrition plays an equally important role. The immune system requires vitamins A, C, D, zinc, selenium, and omega-3 fatty acids. The best source isn’t capsules, but a varied diet: fatty fish, nuts, citrus fruits, spinach, sweet potatoes, garlic, and yogurt with live cultures. Maintaining healthy gut flora is especially important, as 70% of immune cells are located there.

Moderate physical activity (150 minutes per week) stimulates blood flow and lymphocyte circulation. However, excessive exercise (such as running marathons without training) can actually weaken the immune system. The best choices are walking, swimming, yoga, or strength training 2-3 times per week.

Stress is a hidden enemy of the immune system. Chronic cortisol release suppresses antibody production. Stress management techniques such as meditation, breathing exercises, and walks in nature are not just “relaxation” but a real way to strengthen the body’s defenses.

Pages: 1 2