"To cheer up in the morning and calm down before going to bed helps me with a set of exercises with a funny name" Kalmyk Yoga ", - says psychologist Maria Conte. "However, these exercises have nothing to do with the usual yoga. Kalmyk yoga is called hypoxic training, which combines squats and respiratory arrest. "
The main principle of this exercise is increased blood supply to the brain, which decreases with age. Exercise is incredibly simple - hold your breath and start crouching, leaning forward. Squatting, make sure that the pelvis is as far back as possible, and that your knees do not go beyond the line of your toes. Squat until the breath is over. Then straighten up, catch your breath and repeat the exercise five more times. After such training on usual inhalation, you will get much more oxygen than before. Daily performance of Kalmyk yoga before meals will strengthen the cardiovascular system, as well as leg muscles and the press. Plus, blood sugar is normalized, and lymph begins to move more actively along the body, which triggers the detoxification process.
"Even my elderly parents are doing these exercises," says Maria Conte. "But it is very important to consider that training is not suitable for those who have problems with blood vessels, pressure and heart."2. Green diet
Fruits and green vegetables are rich in alkali, which creates an unfavorable environment for the development of bacteria and cancer cells in the body. "Try green smoothies from spinach, lime, parsley, cucumber, avocado, apples and sprouts of wheat germ," recommends Maria Conte. - Add a tablespoon of chia seeds to the smoothies - they are rich in omega-3, 6, and 9. Drink before breakfast. "
Do not forget about spirulina - this seaweed-emerald color bacterium is incredibly rich in protein - in dry algae it is contained in a concentration of about 60%. Also superfood contains gamma-linolenic acid, which regulates the sense of satiety and helps the brain work. Well, the basic composition of spirulina: potassium, calcium, copper, chromium, selenium, zinc and iodine. Bioadditive with powder from spirulina normalizes digestion, strengthens immunity and supports metabolism, helping to get rid of excess weight.read also Ten reasons to sleep 3. Healthy sleep
One of the most frequent complaints of a modern inhabitant of a megalopolis is insomnia: we can not fall asleep, because the brain as if refuses to "remain silent." We lie for hours in the dark, making a list of cases for tomorrow or thinking about solving an important problem. "In this situation, awareness will help," says Maria Conte. - Lie on your back, close your eyes and breathe slowly. And then imagine that all your parts of the body are in turn filled with oxygen. Move from the bottom up: first let "breathe" the feet, then the shins, then make a leisurely "inhale-exhale" through the thighs. And so to the very top. This exercise relaxes, in a few minutes you fall asleep. "
If you find it difficult to fall asleep, try the Ayurvedic recipe for "golden milk". 40 minutes before sleep, take a glass of warm milk (with lactose intolerance choose almond milk), add a spoonful of curcuma, honey and a little almond oil. Stir and drink in small sips. This spicy drink relieves stress and lulls.Read also Meditation reduces stress and teaches compassion
Many studies confirm that meditation develops the ability to concentrate and reduces stress levels.In many traditional (including religious) representations, this practice also teaches us compassion and compassion.How to wake up with pleasure? 7 useful tricks
For many of us, the day starts with the ringing of the alarm clock. And we meet him if not with disgust, then certainly without pleasure. This situation can be changed, says psychologist Marina Baskakova.Text: Anna Muradova