February 26, 2018 By admin
Four projects to make this year be transformative!
Exercises that make sense
For Pedro Assed, a master in endocrinology from UFRJ (Federal University of Rio de Janeiro), physical exercise is the most transformative measure of health in one’s life.
Completing the 150 minutes of moderate-intensity weekly exercise recommended by the World Health Organization results in an improvement in your body, unlike any other New Year’s resolution. Helps prevent and treat diseases such as stroke, metabolic syndrome, type 2 diabetes, depression and various types of cancer. It improves the quality of sleep and even of the skin.
Instead of bothering to find the great modality of your life, make the change with small daily actions. After all, according to doctors, whatever you do will reach the goal of 150 minutes a week. The important thing is that the activity has a moderate intensity. So take the crazy plans from the scene and separate half an hour from your lunch hour to take a walk, for example. “If you go up four flights of stairs a day, you’ll spend a few calories. At the end of a week, if you shop at the supermarket, and do not order on the internet, you will leave another 350 calories. If you wash the car on your own, it will burn from 300 to 400 calories in an hour. Does it seem little? If we add all these actions, we would reach between 400 and 500 calories a day, “says Eduardo Netto, technical director of the Bodytech network.
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In addition to the calories, make the moves with intent and vigor and count the minutes to close your welfare bill on Sunday. Give priority to physical exercise and include it in your calendar as a work commitment. “It is important to repeat this new behavior: same routine at the same time of day, avoiding constant changes. Once the habit is established, you can relax a bit. But in the first three months is rigid, otherwise increases greatly the risk of abandoning the routine, “explains Eduardo. Tablets and smartphones can become allies in fighting “excuses” to practice physical activities.
Pedro uses and recommends patients the Fitbit North American brand application, which features all the interconnected tools for home-based training, such as access to videotape on the cell phone, scale, handset, and a clock that measures calorie loss during practice. Once the exercise habit is established, try to include, within 150 minutes, two weekly sessions of strength activities (like bodybuilding), since muscle tone is essential for a healthy body.
A behavioral psychologist and coordinator of Unifesp’s Stress Management and Quality of Life Sector, Denise Diniz indicates as a transforming action physical, psychic and social balance with a time management technique.
Organization of thoughts and actions can help you set long-term and short-term goals based on what you want.
The idea is to practice the organization with daily and weekly lists with its obligations, such as work, feeding times, sleep and free time, completing the day with activities that give pleasure – a new physical activity, a meeting with friends and even an interesting course. This balance between duties and pleasures will help you achieve your monthly and annual goals more easily. “When we make lists every day and week, we reach our monthly and annual goals. We should know that sometimes the day will not go away as you want, a period of two, three hours may not work out and you will reset in another day. You will manage this time knowing that there are unforeseen, “explains Denise.
Working meetings can be a great exercise in applying day-to-day time management. Determine a period of time for each agenda that will be discussed, combine a comfortable schedule for all participants – avoid delays! – and at the end, take some time off for coffee with your colleagues and talk about other subjects. “It’s important to recognize that you’ve reached a goal, praise yourself, give yourself a prize every month or every six months,” Denise suggests to follow the plan hard.
If doing this planning alone seems difficult, rest easy and look for a professional. With few sessions and without spending a lot of money, you can better organize your life. “When you or someone at your side realizes that work has taken up 100% of your life for many months and you feel physical symptoms, it’s time to look for a professional to rethink – not stop – your psychic and social physical life. “That’s the tip.
Healthy eating and bowel
If your year-early promise involves a diet, think again. “Give priority to healthy eating, not diet. It’s a big mistake for society to want to start a diet when, in fact, if you simply feed yourself well, your gut would work better, “says doctor and nutrology graduate Theo Webert, who takes care of names like Grazi Massafera and Fernanda Paes Rudder. So the health proposal for this year is to make peace with your gut.
As the Greek philosopher and physician Hippocrates would say, “every disease begins in the gut.” The unregulated gut can report skin diseases, mood disorders, depression, chronic joint pain and even autoimmune diseases, according to Theo. Having increased attention to what you eat can improve your sleep nights and stress tolerance, as well as stimulate the production of serotonin. There is still an imbalance of the intestinal flora called dysbiosis, which causes the immunity to be lowered and whose development is linked to the excessive consumption of sugar and the fat of the industrialized foods.
To do this, restart your eating habits, making an exception – not a restriction – processed, canned and refined carbohydrate foods. The tip to persist in the new menu is to start with fresh fruits and vegetables and a colorful dish: the World Health Organization recommends daily intake of 400 g of both (in total) on five or more days of the week. Also choose items with proteins of vegetable and animal origin, fat from oils and coconut oil, and oilseeds.
“Complementing with a high quality probiotic is absolutely necessary for intestinal health today, especially for people with signs of a bowel with irregularity because, without a viable probiotic solution, it is virtually impossible to repair the intestine,” says the specialist. In addition to probiotics, which promote health and hormonal balance, fibers are the number two measure of the nutrologist’s list because they help “good” bacteria thrive in our gut. But note: you need to drink enough water (do you know the six glasses daily?) So that the fiber does not trap, instead of regularizing the intestine.
Classic vitamin supplementation is infallible and experts point out three supplements that will really make a difference in how your body works: vitamin D, magnesium supplements, and glutamine.
“If I had to give the recipe for a single secret ingredient for use in the prevention of heart disease, the most common cancers, strokes, infectious diseases from influenza to tuberculosis, depression, insomnia, osteoporosis, psoriasis, hypertension and the like, the ingredient would be vitamin D, “says Dr. Theo Webert, about the versatility of the vitamin. Essential to bone health, its deficiency reveals the consequences of modern life, as it is only possible to obtain this active metabolic product of vitamin D during sun exposure.
If you can not find time to take a sunbath for 30 minutes three times a week, try oral supplementation, which can vary from 1,000 to 10,000 units daily, depending on the deficiency of the vitamin in your body. Glutamine is an amino acid that serves as fuel for the cells that line the intestine, being essential for the proper functioning of the organ, and can also be part of the routine, with a dose ranging between 3 and 5 g. According to Theo, the novelty is the supplements based on magnesium. His absence in the body appears in recent research as the cause of insomnia and mood swings.
“Taking vitamins should be the first thing to be done in the day. Activate the alarm clock or write a reminder on your cell phone, tell your friends and close family members who can help track the process, “says Theo, so you do not forget your daily commitment to vitamins.