1. take into account throughout the day

Stress and anxiety are very common, and Dr. Armand sees it all the time. Constantly worrying about what happened or what could happen simply is not useful, and all those stress hormones really get their heart, brain and sleep.

Mindfulness and meditation They are game changers to facilitate stress, sleep better and improve the approach. It is about anchoring at the present time. You can do this simply appreciating trees and birds on a walk in a green space or using applications such as Calm or Headspace. This simple change can calm your nerves, sharpen your concentration and increase your mood. When apply to eating, even helps weight loss because speed decreases and savor your food.

An excellent way to connect your body and mind is through meditation, such as Box breathing. This rhythmic pattern helps regulate your nervous system, soothing anxietylowering its heart rate and giving its approach a great elevator. It works equally for adults as for younger people.

2. Make sleep a priority

We all know that horrible feeling after a bad night: you are fog, grumpy and slow. Over time, that gives your health. On the other hand, sleeping enough is a superpower: it is compatible with its immune system, it helps it Handle your weightand increases his memory, judgment and general welfare. I could even help you live longer.

CDC suggest that most adults need at least seven hours per nightBut quality is really key: you want a refreshing and uninterrupted break, not just launch and turn hours. Interestingly, the dream too much (as more than more than nine hours) has also been linked to greater risks for early deaths, so it is about finding that ideal point.

Their sleep needs and natural vigil/sleep cycles change over time, but good sleep hygiene helps. Try to exercise regularly, adhere to constant bed schedules and times of awakening, and cut the caffeine in the afternoon/night, along with large meals and alcohol before bedtime. And definitely turn off the screens at least 30 minutes before you want to fall asleep. If you constantly have trouble sleeping, talk to your doctor; It could be a treatable condition like sleep apnea.

There is so much solid proof that eating full food vegetables, fruits and legumes (such as lentils and beans) and keeping processed foods to the minimum admits a long and vibrant life.

Dr. Armand points out that when food is processed, its nutritional value decreases, often because manufacturers add things such as excess salt, sugar, artificial sweeteners and other chemicals that could make us yearn more. Stay with the foods that look as close as possible to how they came from the earth.

4. Move more and sit down less

Life is busy, we are often looking for the “efficient” way to do things, but Dr. Armand suggests exchange that thought by: “What keeps me mobile, flexible and working well?” Making a 30 -minute training is excellent, but in reality it gets even more health benefits by finding ways to stay active throughout the day.

Instead of always thinking about efficiency, try to find pleasant or creative ways to move your body! For example, change a zoom meeting to walk and talk. If you are socializing, maybe I drink coffee and then walk through a walk instead of sitting for a long meal. And if you face mobility challenges due to age or injuries, seek Adaptive sports or other opportunities that adapt to their needs: movement is for everyone.

5. Protect the daily toxins

It is difficult to avoid things such as air pollution, microplastics and PFA (those “chemicals forever”) in modern life. Breathing in small particles of pollution or ingesting microplastic and harmful chemicals affects your health in serious ways.

Dr. Armand explains that small polluting particles, such as the smoke of forest fires, can travel deeply in the lungs and even escape their bloodstream, affecting the organs throughout their body and increasing the risk of heart attacks, strokes and lung problems. Even gas stoves create nitrogen dioxide and release fine particles that irritate the lungs and have been related to a higher risk of child asthma.

Here are some simple steps to reduce harmful exposure at home:

• Use a water filter to reduce your PFA intake, microplastics and other pollutants.

• Change the plastics of the kitchen for glass containers (such as mason jars), stainless steel water bottles and no lead tableware.

• Always ventilated gas stoves When cooking: open a window helps, but changing appliances or appliances is even better.