Want to live a long, look young and feel good about yourself? Try it now!

Rhetorical question: if you want to live a long time, look young and feel good about yourself? Then reboot, run: make changes in their lives, and the sooner the better. Especially since entered a new year - an excellent opportunity to update your lifestyle.

This has already happened to you, and not once. There comes January, and you decide what really is in this year, finally, begin to lead a healthy lifestyle, will take up sports, to stop drinking (well, except that a glass on New Year's Eve and day of birth) and lose weight 10 kg ...

But we have enormous strength of will to implement such global plans, and most of us, faced with the resistance of the material - his body, quickly gives up and retreats - the end of January, for example. Like now.

Therefore, we suggest you start with a small and simple changes that anyone to easily be able to make a familiar existence. And these useful things do not require you to extra costs - no power, nor financial, but guarantee you a positive change that you will feel all 12 months of the new year.

1. Sleep - the most important source of energy
We spend about one-third lives in a dream. But two-thirds of us do not always get enough sleep during the night. A lack of sleep affects our mood and ability to concentrate. In addition, it reduces immunity and increases the risk of hypertension, diabetes, heart disease and even cancer. Therefore, concern about the quality of sleep should be a priority, and this follow simple guidelines:

• Make sure that the feet were always warm, soft and comfortable sleeping in socks: cold feet will not let you sleep, in addition, it is a sure way to catch a cold.

• Remove the TV from the bedroom. Of course, before going to bed watching some late night show is nice, but it excites and prevents sleep.

• Sleep in complete darkness. Even a small gap in the curtains or the feeble light of a lamp slows the production of melatonin, a hormone responsible for sleep.

2. More fiber
It is an easy way to lower blood cholesterol, the risk of cardiovascular disease and diabetes, as well as help you keep weight under control. 18 g fat - is to practice daily at least get that simple: replace the "white" pasta, rice, bread, cereals or cereal to pasta from durum wheat flour, whole grains and unpolished grains, add oatmeal, beans and nuts, eat more fruits and vegetables - and you will soon feel the positive changes.

3. A clear view of things
Three servings of fruits and vegetables daily (serving - it is 1 large apple, orange, or 200 grams of vegetables) can help prevent or slow the development of cataracts and reduce the risk of age-macular degeneration (macular degeneration of the retina) about 3 times. Retinal dystrophy - one of the most common causes of deteriorating vision in older people. Add the oily fish, and you reduce the risk of eye disease in 4 times! Studies show that people who eat plenty of oily fish is rich in essential fatty acids Omega-3, the risk of macular degeneration is lower by 39%.

4. Protect your back
In USA, close to 30 years, about 90% of the population has back problems, but it is very serious: if no action is taken, it is likely to develop diseases of the spine, which is almost half the cases result in disability!

Anyone who is forced to stay long in a uniform position, causing static muscle tension (driving, working at a computer, air travel or long bus crossings, etc.) and / or experiencing muscle overload (sports, work on the dacha, lifting weights) sooner or later begin to feel the pain in his back. Pain - a signal the body to pathological changes in the spine.

Some simple exercises for back muscles will help you to strengthen the "muscular corset" that supports the spine. If you do them little and often - 3 times a day and 5 days a week, a month and a half, you will feel the results.

• Stay straight to start appreciate how you hold. Stand in front of a mirror, and closely inspect the shoulders - just whether you keep them. Then stand up sideways. If you have nominated her shoulders forward, head tilted down, imagine that spring is coming down from the ceiling and pulls you up right at the top of the head, so that the neck, shoulders and back, straighten and stretch

Body weight should be distributed equally on both legs, chest and shoulders to deploy, and abdominal muscles slightly bend. But to maintain correct posture - not to stiffen to attention. "

Should stand straight, but so that you can breathe freely, feeling a slight strain in the abdominal muscles and between the shoulder blades.

• Relax your shoulders Many women hump, sitting at a desk, or just thinking. If you notice in a habit, try to get rid of it, relax the shoulders, as soon as you feel that begin to slump.

• Keep your shoulder blades stood try to bring together the blade, while reserving the shoulders. Stay in this position for 10 seconds, then relax. Repeat at least 3-4 times. This strengthens the upper back muscles and gives you no slouch.

• Shake shoulders special exercises for shoulders: lift the shoulders towards the ears, and then lower. Repeat 3-4 times.

5. Use a brush
Not only for cleaning teeth, but for the whole body. Massage the body of the special brush before a shower - it tones the blood vessels and enhancing blood circulation. In addition, this procedure helps to keep skin in good condition and, moreover, strengthens the immune system. Use a natural bristle brush with a long handle, body massage, starting with your feet and moving upward - toward the heart. Avoid sensitive places, veins and areas with broken skin.

6. Silence - it is a gold
Loud music has on your ears have the same effect as the aging of the whole organism - the excessively loud sounds damage the tiny hair-sensitive cells in the ear canal, which convert sound vibrations into nerve impulses. Under the long-term effects of loud sounds occur large fluctuations, which flatten the hair cells, and they gradually die. Strengthen or replace these hair cells can not, and hearing deteriorated forever. So, the louder the sound, the more damage your hearing. Sound power is measured in decibels. Decibel level at a normal tone of conversation is 60. Any sound output above 80 decibels - that's about the noise on a busy city street - is potentially dangerous to your hearing. The first symptoms of trouble - the appearance of noise and ringing in the ears, and often they appear in the amateurs headphones. More than half of people aged over 50 suffer from hearing loss, so let's protect their ears now. Best "poskuchat" in silence, than to lose hearing in the not too distant future.