Recovery from coronavirus: where to start and how to support the body

Millions of people decide to start from scratch. Lose weight, take care of your health, learn languages, improve your skills ... The list goes on. Unfortunately, not everyone succeeds in ticking "done" in this list. What to do? International business coach and motivational speaker Sinem Gunel on medium.com shares his secrets of a successful and happy life. And the most important secret: the day is often wasted by those who start it wrong. According to the coach, there are seven-morning habits that set the wrong mood for the rest of the time. And they are easy to replace with similar, but correct ones. So what are the habits that prevent you from entering a work track?

#1 Plan your day

No, the expert does not call to forget about planning - she always draws up a schedule in a special electronic application.

What to change: the plan for today should be ready yesterday evening. Then, when you wake up, you will already be attuned to specific needs. And do not forget something very important when you sleep.

Don't overload your schedule, the coach reminds. Plan no more than 3 to 5 tasks per day. The rest will be thrown up by life. A list of 15 items will bring nothing but a feeling of guilt for not doing.

#2 Complain

It's so hard to go back to working days! So it is tempting to complain to relatives: "Again in this viper!" But the first complaints will pull the next. There is always a reason to groan.

Change: Every morning, find at least three reasons to thank the universe. First, you are awake, which means you are alive. And if you are also healthy - that's the second reason. A loved one is nearby, or soon you will have a cup of aromatic coffee, or the cat this time did not raise you with heart-rending meows at four in the morning - a lot of good if you have the habit of noticing it.

#3 Transfer the alarm at a later time

It seems that in the morning an extra 15 - 20 minutes of sleep will not be superfluous at all. But in fact, 10 minutes of them you will fall asleep again, and the call after plunging into a doze will pull you out of it at the most inopportune moment. As a result, you will get up broken ...

What to change: A normal amount of sleep, physiologists say, is a guarantee of health and vitality. A sleepy person thinks better and makes better decisions. It is believed that an adult needs about 7 to 8 hours of sleep. But there is no strict norm here, everything is individual.

Well, if you cannot control yourself in the morning, set an alarm clock in the opposite corner of the room, advises Blue Gunel. By the way, there are special applications for smartphones that turn off the nasty tinkling only when the owner of the alarm clock reaches, for example, the bathroom and takes a picture of the sink: they say, I got up ...

#4 Get started right away

This is especially true for those who have already set their alarm five times and jumped up at the last moment to join the online conference right in their pajamas. As a result, physiological cycles are disrupted, breakfast is skipped, a lot of flaws at work due to confusion in the head.

What to change: wake up so that you have time to have a leisurely breakfast, do yoga or exercise, throw a few warm phrases with loved ones. A leisurely positive start to the day gives a feeling of strong rear, solid support. And then the daily worries seem quite feasible.

#5 Make too many decisions after waking up

Many people have to solve a lot of small tasks in the morning: choose what to cook for breakfast, what to go to work, what lipstick to wear, what bag to grab ... But the body wakes up gradually, so we hang on to some simple actions, take the wrong one's solutions, but we are missing something altogether.

What to change: we decide everything possible the day before. We layout clothes, accessories suitable for her, think over breakfast. We prepare documents so as not to forget them for an important meeting. Fewer decisions in the morning mean less fuss.

#6 Check social networks at breakfast

It would seem that there is nothing wrong with looking through personal messages or reports of friends from vacation. But he dived there for five minutes and emerged half an hour later with the feeling that his own life is not as beautiful as that of some Instagram diva ... Time is dead, the mood is too.

What to change: Psychologists advise spending a limited time surfing on social networks (an hour and a half) in the middle of the day, before or after lunch. Start your day by checking your email. Leave your time for personal matters.

#7 Load carbohydrates

The breakfast of many is a sandwich or a loaf of tea, cereals in milk. Well, or at best, porridge. Alas, these are all carbohydrates. They are quickly absorbed, causing a sharp jump in blood sugar, and after a very short time, we feel brutal hunger. All thoughts are only about food! What kind of business solutions are there ...

What to change: eat right! According to endocrinologists, a proper breakfast should contain a little bit of everything: carbohydrates (energy for the brain), and fats, and proteins (consumables for muscles). So, for example, scrambled eggs with toast and green salad are more suitable.

ALSO A SCIENCE

Scientists have proved: people are driven from the province to the capital by genes

Economic inequality has been sewn into human DNA.

Clever people prefer to stick together. And it's not about libraries or board game clubs. Scientists have shown that people with a genetic predisposition to a high level of education most often settle nearby.

No, specialists in white coats have not yet found the gene for the "red diploma". But an international group of researchers from England and Holland has proved that people with DNA, which promises them a high level of education, as a rule, move to big cities and other prosperous places.

The idea, it would seem, is banal: an intelligent and capable person achieves success in his small homeland and leaves to conquer the capital. But the trick is that researchers have found a scientific basis for this. The genetic makeup of the newcomer includes, for example, high growth, low body mass index (the ratio of height to weight), aversion to smoking, openness to new experiences.

That is, the difference between a resident of London and, for example, a village in Northern Ireland - it was them that scientists studied - is inherent in their cells. Economic inequality is thus hardwired into our DNA.

ECG. Gives an overall assessment of the condition of the heart. After the cardiogram, the doctor may order additional tests to make an accurate diagnosis.

Ultrasound of the kidneys. Assessment of the structure of the kidneys to detect postcode changes and inflammatory diseases.

Spirograph. A quick and safe test to assess the condition of the lungs by measuring the volume and velocity of exhaled air.

How to strengthen and maintain your immunity

Breathing exercises

It must be done regularly. Exercising takes five to ten minutes and helps oxygenate the blood as well as long recovery. All exercises can be found on the Internet.

Hyperbolic oxygenation

This is supplemental oxygen. Oxygen chambers are included in the temporary recommendations of the Ministry of Health and are widely used in Japan and Korea as a method of recovery from lingering lung diseases. It is worth remembering that only a doctor can prescribe this procedure for you.

Fruits

The most obvious recommendation is a daily dose of 400 g of fruit. The vitamins contained in fruits increase immunity and, in general, have a beneficial effect on mood and body function.

Vitamins

We live in an area of ​​vitamin D deficiency, which negatively affects immunity. Vitamin D deficiency has been found in many coronavirus patients. Vitamin D should be taken within normal limits. The big problem is that we overuse vitamins. Two thousand units a day is enough. Otherwise, hypervitaminosis may occur. You can also take a weekly course on zinc. It also boosts immunity.

Physical exercises

Exercise doesn't have to be a strength. If you don't have the time and desire to go in for sports, you can walk around the house or in the park for 20-30 minutes every day - this is also a great option. You can get off one stop earlier and walk to work, and at lunchtime, choose a cafe a little further than usual. This cardio load has a positive effect on the body, including the cardiovascular system.

Healthy sleep

As you know, good sleep helps the body recover and gain strength. Recall that proper sleep should last 8-10 hours. Not getting enough sleep causes the stress hormone cortisol to rise, which negatively affects immunity.

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