I don’t walk much, don’t sleep much, smoke and have a glass of wine on the weekend. What do I do?

Many people say that it is necessary to lead a healthy lifestyle, some are about to start following all the rules, others have already started. But there are also those who have not yet managed to get on the right path. Someone does not allow work, others are simply lazy, but if you can not fully adhere to all the rules, it is worth at least trying to minimize the damage we do to the body.

Sleep deprivation

Anamnesis: sleep problems are very common, if there is an adult who can honestly say that he always gets enough sleep, it is difficult to meet him. Many people have this problem because of their work, in some periods they have to work more than usual and this affects the time that is usually allocated for sleep, because they don’t want to sacrifice something else at all. Another category of people – those who do not get enough sleep on a regular basis, most often this is due to the fact that a person can not properly think through his day. During sleep, the body recovers, so if you did not get a good night’s sleep once, then nothing terrible will happen, but if sleep deprivation becomes a regular problem, then health problems can begin.

The real problem: due to insufficient sleep time, productivity decreases, apathy and lethargy are possible. In more serious cases, immunity begins to decline, eventually regular sleep deprivation can lead to slower metabolism, increased risk of cardiovascular disease and diabetes. Sleep deprivation is also extremely dangerous for motorists, a sleep-deprived driver not only has worse reactions, but also increases the likelihood of falling asleep at the wheel, which can lead to tragic consequences.

Among other things, lack of sleep leads to overeating.

What to do? To avoid all these unpleasant consequences, it is necessary to adhere to at least an approximate sleep schedule. Many people are familiar with the situation when a dozen alarm clocks are set for the morning, for each you need to wake up to turn it off, and then enjoy sleep for another two minutes before the next. And it seems that in these two minutes you can sleep even more than in all the previous hours of sleep. But it’s not true, we convince ourselves that it helps. In fact, no good will come from these two minutes. Much more benefit will be if you immediately set the alarm clock for a later time. You can try daytime sleep, but it is important that such breaks were short (no more than half an hour), it is also important not to fall asleep in the evening, so that again not to disrupt the mode. Trying to make up for lost time on weekdays by sleeping on weekends also disrupts the regime. But at the same time, it is better to sleep at least on the weekend, if otherwise not possible.

Improper nutrition

Anamnesis: another very common problem – during the working day there is not always an opportunity to eat a full snack, as well as eat when you want to. Instead of eating when we feel hungry, people postpone meals until the evening, snack on the go, do not monitor the use of nutrients. This also has a negative impact on health.

What to do? First of all, it is also necessary to develop at least an approximate mode of eating. Then the stomach will produce juice at a certain time, which will speed up the process of digestion. For many people it is absolutely usual situation – to come from work to turn on the TV or open the phone and start to dense dinner, which should compensate for missed at work lunch, and for some people and breakfast. In fact, you should not do so, it also affects the release of gastric juice, and also prevents you from feeling a sense of satiety. Also do not eat on the go, because of this food is not chewed thoroughly enough, which leads to the fact that the nutrients are not sufficiently assimilated and slow digestive processes.
For the stomach is harmful to both overeating and malnutrition, because in both cases there is excess gastric juice, which can lead to ulcers or gastritis.

Sedentary lifestyle

Anamnesis: this problem is also faced by many people, a sedentary lifestyle is considered if a person spends more than two hours a day without physical activity. Physical activity is defined as any body movements produced by skeletal muscles that require energy expenditure. And if these movements are not enough, then the body begins to have spasms, changes in posture, pain in the joints, accompanied by headaches.

What to do? To avoid all these unpleasant consequences, it is necessary at least every two hours to warm up a little, walk, ideally perform a few light exercises. It’s best to do something like a short exercise: stretch your joints, walk up to the wall and align your back to maintain your posture. Doctors say that as a warm-up is very suitable for dancing, but there are suspicions that if you suddenly turn on the music in the middle of the day and arrange yourself an impromptu dance floor in the middle of the office, your colleagues will have certain questions. It is also recommended to go outside periodically, at least for ten minutes. But smokers may not rejoice, their respite is not only not beneficial, but rather the opposite has a detrimental effect on the body.

Smoking

Anamnesis: the fact that smoking is harmful to health, can lead to serious illnesses, and harms others has been said, is said and will be said countless times. There are those who believe that if you smoke light cigarettes, it has less impact on your health, but this is an erroneous opinion, the same can be said about electronic cigarettes (the effect of reducing the craving for smoking is not proven).

What to do? For those who plan to get rid of addiction doctors advise to reduce the number of cigarettes smoked, as well as to use nicotine substitutes. To date, this is considered the most effective method of quitting smoking. And those who do not plan to get rid of the habit should stop convincing themselves that they are reducing their health risks in one way or another.