Proper lifestyle for women after 30. ✔ Skin Care

I have long wanted to bring together, the fact that most of all affects the preservation of youth and health for many years. From what I know, on your own experience (not always successful). Specific advice. With detailed explanations to whom it is interesting.

Items are very simple but Critical Important. I especially recommend starting to follow these rules since 30 years. What is critical, allocated greasy red .

1: Abandon alcohol

Abandon alcohol, in general .. (or at least limit the holidays). Among other things, harm, alcohol reduces the ability to suppress estrogen in a man, respectively, its number is growing, and testosterone is reduced. Alcohol also removes zinc from the body, and this is the main building material for the testosterone molecule.

2: do not smoke

Everything is obvious here, in my opinion.

3: Fuck out

To do this, try to go to bed most of the days of the week about 10 pm (in my opinion the most difficult thing to follow it).

Reason: K 2-mind at night - peak generation Melatonin, very important hormone for the restoration of forces, immunity, etc. Melatonin also allows you to maintain a daily appearance. Helps updating cells in a dream, and helps to cope with stress members in premature aging.

By the way, very often, it is a lack of sleep responsible for a sharp drop in immunity. In the summer, on "adrenaline", when everything sails until the morning, and as a result, a lack of melatonin production is underway (it is produced exclusively in complete darkness), because of this, many of the tricks are cling to the end of relaxation, because Expand your immunity.

When there is no other exit, and the dream falls on time after the 2nd night, you can try to take the "melatonin" in the form of a drug of 1-3 grams. He will support immunity and will make it faster to recover per night.

Melatonin can also help instead of sleeping pills, when age-related sleep disorders appear (it becomes enhanced by the elderly: the quality of sleep is worse, it becomes difficult to fall asleep, feel in uniform during the day, do business with the same ease and normal return). Melatonin is one of the safest preparations of this kind. In fact, it is considered a biodowder. To extend the life of more than 3-6 mg of the drug per day not recommended. You can start from 25-30 years old, but courses for 1-3 months and 2 months break. With 40 years, it can be used as substitution therapy, almost constantly (the source on the link above).

With proper dosage, melatonin has an extremely beneficial effect on sleep. This hormone retains the natural structure of sleep on all phases and restores it if it is broken. It accelerates falling asleep, expands the spectrum of cerebral waves when sleep is installed. In phase 2, it slows down the heartbeat and reduces the blood pressure, shortening by a third of the duration of 1 and 2 phases, approaching the rapid falling, characteristic of young people, (on average, 45% faster than the elderly). Finally, melatonin normalizes so required organism Deep sleep and paradoxical sleep.

Melatonin increases the sensitivity of the hypothalamus, which leads to the sheath of metabolism as a characteristic for a younger body. In sufficient quantity, it is produced only up to 20 years, and then the production of this hormone is increasingly decreasing that the body has steadily to aging. By 60, the natural melatonin production drops 2 times compared with the 20s. Because of the light pollution of large cities (artificial lighting), the production of melatonin at the modern citizen is very much inferior to a rural resident.

Also, studies have shown that people who are well poured, testosterone level higher than those who sleep a little. Ideally go to sleep 6-8 hours every night. Bad sleep can reduce testosterone level by 40%.

Also in a dream, the production of hypophysia is the main volume Hormone growthwhich affects the growth of bones, muscles, skin and the regeneration of all organism cells (besides sleeping the growth of growth hormone activate physical exercise). Therefore, it is very important to sleep due time and tight enough. People who are little and poorly sleep, look like 50 years old.

Growth hormone also makes two things that we are so necessary in terms of appearance and health: contributes to the splitting of fat and increases muscular weight . It was the lack of growth hormone - leads to age obesity with the accumulation of fat in the abdomen, loss of muscle mass, slow healing of wounds, a decrease in stress-resistance, sexual entry and potency, to a decrease in performance. Bones become fragile and brittle. Serious violations occur in the cardiovascular system: a huge number of atherosclerotic plaques appear on the walls of the vessels, the risk of developing heart attacks and strokes increases dramatically.

Scientists also established a rust of growth hormone with obesity hormone production - Leptin. It is formed directly in fat cells, that is, the more fat, the greater this hormone in the body. Leptin stimulates appetite and contributes to further increasing fat on the principle of "fat to the fat." Vicious circle. And only our friend growth hormone is able to break it - it has been established that the greater the concentration of growth hormone, the less leptin in it. So, the appetite decreases - another step towards beauty and harmony associated with hormones and sleep.

What happens to hormones when our sleep and wake mode is broken?

For the work of melatonin and hormone growth, it is necessary for a person to be in a state of sleep - it so happened in the process of evolution. But it comes in the dark time of day, the concentration of day hormones decreases in the blood, the level of melatonin increases, it is preparing to enter blood growth hormone. All processes are rebuilt on the restoration of the resources that were spent per day.

But what is? Contrary to the internal rhythms, a person continues active activities. The first "surprise" adrenal glands: "What is, we tuned to sleep, and you again need adrenaline and others like him? Carefully, we need rest! " But nothing can be done, as they say, the owner is Barin. And the adrenal glands make an effort and thrown into the blood to the next portion of daytime hormones.

The epiphysis is "surprised" here - after all, the signals clearly indicate the occurrence of the night! What are the day hormones here? Why, despite the concentration of melatonin in the blood, the dream did not come? Growth hormone also does not find conditions for its good deeds - how can I start recovery processes, if the body is in the flow mode?

As a result, the situation is developing, characteristic of a lack of growth hormone: a fatty tissue is not split, muscular falls into decline. In the blood increases the level of "bad" fats - perpetrators of atherosclerosis.

Types of fatigue are clearly differentiated depending on the shortage of those or other hormones.

Deficit hormones thyroid gland: Fatigue occurs when awakening and during rest, the feeling of fatigue disappears during the morning as a result of activity. People with the deficit of these hormones are dreamed longer, but sleep less;
Deficit androgen (Testosterone in men): A constant feeling of fatigue throughout the day, which is sharply enhanced during exercise;
Deficit hydrocortisone: Strong fatigue in the evening with peaks at the moments of stress during the day;
Deficit hormone growth: Strong fatigue in the evening, as a result of which it is difficult to stay in a state of wakefulness after midnight, it is difficult to recover the next day. Also about growth hormone deficiency says long Son.who does not restore the strength - sleep longer, but less deeply and see less dreams;
Deficit aldosterone: The feeling of fatigue occurs when a person is on his feet;
Deficit vitamin B12, Coenzyme A and Microelements (Iron, Magnesium): also can cause different types fatigue.

4: Sporting

The muscles loaded with regular settlement load, support the whole organism with healthy and young - at any age, restore and increase the mitochondrial mitochondria in the cell, providing all internal energy processes in the body. Proper cardion loads Lightweight and heart. In addition, the protein (and most of all in the muscles) preserves water in the body (in the elderly age very noticeable dehydration - dry wrinkled skin), so pumped muscle reserves, helps to keep water in the body.

Even eight minutes of physical education or sports per day prolong life. In the process of movement relief hormones are released, the production of which is particularly reduced after 30 years. Also, exhausting work in the gym ( basic exercises) promotes developing testosterone in huge quantities.

Separately, it is worth considering the issue of physical activity - as preventing aging.

How do physical exercises have a rejuvenating effect on the body?

The study has shown that even at 65 years old, it is possible to stop and even turn the processes of aging muscle tissue, visiting the gym, at least twice a week. When analyzing the composition of muscle tissue, it was found that the controlling energy supply system of muscle tissue becomes active, like twenty-year-old. In an experiment with 65-year-old people, it was proved that the energy "factories" of the muscle cell - mitochondria, the decline in the activity of which scientists connect with the processes of aging, restored their work at the level, which was observed in 25-30 year old people.

The results surprised scientists, since the decrease in the function of mitochondria is predetermined at the genetic level. No one could assume that the exercises are capable of changing the activity of genes and even reverse the age-related changes. Performing exercise, the energy stations of the cell - mitochondria are activated. In addition, the genes responsible for their work are activated. It leads to this to the fact that even stray old people become one and a half times stronger and younger.

Mitochondria - Energy Stations of Cells. They answer for the synthesis of the main energy carrier in cells - ATP. In addition, Mitochondria is the only organella that has its own genome. In different cells of the body there is a different amount of mitochondria, it all depends on the energy needs of this organ. As the mutation is accumulated in the Mitochondria genome and with a violation of their functions, the processes of aging of the body are most often associated.

Systematic physical exercises restore the functions of energy stations-mitochondria energy stations, it was determined by Canadian scientists from the Institute for Aging Problems of Baku in Ontario. It was a long time known that it was a failed mitochondria that was one of the main reasons for the aging of the body. As soon as the work of mitochondria worsens, muscle mass is lost, muscle activity deteriorates. Conducting new studies, it became possible to compare how active genes in the muscles of young and the elderly people. As assumed earlier, the work of mitochondria in muscle cells of old people before training was low. But the most awesome was the fact that after training, the activity of genes was restored. This study proves that physical exertion is necessary to restore the work of mitochondria, rejuvenate the entire body, improve well-being.

A similar experiment with rats, proved that this effect is not limited to the impact on the muscles and the heart. It applies to liver, kidneys, sex glands, skin, brain and spleen. The aging mitochondria was slowed down through regular exercise. Given that the degeneration of mitochondria and the loss of MTDNA integrity is involved in the development of age degenerative processes, mitochondria is an attractive target for preventing or decelerating the development of age pathologies and possibly even to change the aging speed.

Despite the usefulness of regular training in the hall, it is better to abandon the heavy exhausting, unbearable physical work, yes, yes, yes)))) Instead, it is much more useful to workout in the hall, in compliance with the rules of the load, the right body provisions when working with weights, reasonable alternation Loads and leisure, etc. Non-alone physical labor - faster shears the body ... This does not apply to the work "in pleasure" on the groats, beds, "at home", etc.

5: to visit Russian steam regularly

To regularly visit the steam room - it is especially important to those who are not physically loaded - for training vessels, hearts, etc. The steam room also activates the exchange in-B, well affects the skin, making it more elastic, young, saturated with its moisture, etc. Only water balance must not be forgotten to restore: drink in the bath mineral water, Miscellaneous on natural herbs - teas, not alcohol *.

By the way, the use of alcohol (or excess coffee) in a dangerous combination with a steam or sauna may cause an imbalance of electrolyte metabolism (a sharp drop of potassium and magnesium), which can cause a heart rate violation, up to a heart attack, etc. Therefore, just in case, such "lovers" is better to throw a pair of tablets to such a "rest" "aspark", which serves as a source of potassium (K +) and magnesium (Mg2 +) - as prevention against potassium and magnesium electrolyte loss.

For half an hour spent in a pair or sauna, the body is able to get rid of several liters of sweat, and toxic substances come out.

By the way, the bath helps the prevention of atherosclerosis (the narrowing of the arteries, as a result of which the patency of blood flow on the affected vessels is significantly worse). This disease begins to slowly progress from 30 years. To prevent the development of atherosclerosis, three main rules must be observed:

1) vessels need training (motion, physical education, sports, steam room) ;
2) vessels need bear (reasonable meals, rejection of smoking and alcohol) ;
3) blood vessels clean (bath, steam room) .

6: Walking or jogging on fresh air

It should generally be in the fresh air away from the city center, where the air is poisoned by exhaust gases. Ideal - Hiking, jogging, or some kind of qigong, or horizontal skins round year etc. - in order to saturate the body clean air and oxygen.

Energy in the human body is taken from breathing. In addition, it is necessary to ventilate the body after inhalation of the vapors of all sorts of plastics and dyes (which are very much in modern dwelling), which are very negatively affecting not only health, but also on the production of testosterone male hormone (see item).

Polyethylene, plastic, cleaning and detergents, non-stick coatings facilitate life, but their evaporation and disintegration products are caused by human health. Naturally, on their own body to cope with such a volume of harmful substances is difficult, so it needs to help.

In addition, most of the toxins in the body are stored in adipose tissue and the intercellular space, which is why getting rid of fat, you get rid of toxins. Therefore, motor loads are in the fresh air, at the same time clean your body.

The baths and pairs are very helpful (remove the same rubbish through the sweat). However, only the movement contributes to better blood circulation and, accordingly, the best "feeding" of muscles with oxygen. In addition, the movement improves metabolic processes that contribute to a more rapid conclusion of old deceased cells from the body, preventing the accumulation of so-called fatigue poisons. Thus, getting rid of toxins - you rejuvenate the body.

Old cells block capillaries and make it difficult to enter the living tissues of the necessary nutrients. A year old child, the percentage of such cells is no more than 1%, in ten-year-old children - 7%, in fifty-year-old people - up to 50%. With age, the ability to grow old only increases. Men is a turning point for ages of 48 years, after which they begin to age three times faster. In women, this age is 55 years old. In order to maximize the old age and remain young longer, it is necessary to ensure the constant output of old cells from the body. Help in this can exercise from an hour - every day, and it is best in the fresh air.

7: Avoid breaking too long in the sun

The same applies to an artificial sunbathing in solariums. It is known that a long stay in direct sunny rays, Older skin is much faster. Already not to mention the risk of skin cancer, which increases with each combustion in the sun, which causes redness and sunburn, even the easiest. In the sun categorically impossible to burn! dmitriysh. - she once brought a hard post on this topic.

(To be continued)

A woman begins to think about the age when she is marching 30 years old. Women are not coexistant to make a compliment.

This is a stimulus for them for action to prevent old age. Some begin to buy rejuvenating creams, others communicate only with young people. The third takes radical measures and turn to plastic Surgeons. However, there are women who know how to look young and stay chic. It is enough for them to adjust the image, contacting the hairdresser or stylist.
Give female age hair. With age, they fill up and gray. In this case, good paint will help look younger. It is not recommended to paint the hair into dark colors, because with their help you can add yourself 5. It is advisable to choose bright hair paints. Their shade must paint gray and be deep.

How to care for face after 30 years

After 30 years it is worth using cosmetics moderately. Of course, in 20 years, unusual images in make-up look interesting. But at the age of 30, they look vulgar and add age. Lithuanians decorative cosmetics It is better to use natural shades. To refresh the face, you need to apply a highlight. It is better to abandon black or blue shadows. You don't need to forget about the blundes. The fact is that many have a tight schedule at work, as a result of which it does not manage to sleep well. Therefore, the skin becomes a grayish and a woman looks older. With the help of Rumba, it can be fixed.


The cream will be needed - light, which should be used, and the fat, applied in the evening. It will also be thrilled milk for removing makeup. On cosmetics should not save.
Women at this age is needed charging for the muscles of the face. At this age, the skin is exposed to the forces of earthly attraction. As a result, the chin becomes a flabby, and the eyelids are lowered. Those who regularly take care of the skin of the face, look good and in old age. And the skin, and the body needs regular loads. Before performing charging, remove makeup and apply to the skin vegetable oil and face care cream.


When a woman in 30, she needs to start using sunscreen cosmetic products. That is, it is better to buy cosmetics with STF level more than 20. It is recommended to use sunscreen balm and apply cream on the skin. A smart adult woman should have a neat haircut. It is necessary to visit the salon at least once every few months. If you do not care about the hair, they will give out the age of their owner. Women who are concerned about how to look younger, should choose short haircut. This does not mean that it is necessary to cut a long braid. The necessary effect can be obtained by making a fashionable cheek. It focuses on its attention and thereby makes imperceptible wrinkles, and will also highlight the eyes.
Those who want to look young, you should change your wardrobe. It should not be furious clothes. It is desirable that it be deep colors and is made of high-quality fabrics. Do not buy things for teenagers. A woman who is about 30 should be elegantly dressing. Thus, it will look younger, and people will pay attention to her position in society.


The main secret of youth is not a change of image, but the correct way of life. So, if a woman smokes, walks little, it negatively affects her appearance. Then she will not help the decorations and dresses.
Another way to preserve a good figure is the use of vegetables and fruits. In winter, you can take multivitamin complexes. They will help to fill the stock of the necessary trace elements that help women look younger.
It is worth using products that include folic acid. With its help, the cell is actively regenerated, as a result of which the hair and nails grow faster, and the skin softens. Also, folic acid contain citrus and greens. Those who are over 30 should eliminate the flour and sweet. So you can avoid excess weight and eels.
To sleep at this age is recommended at least 8 hours a day. After all, an adult woman is unlikely to look good after gatherings with friends or discos. You can afford such pleasure once a month, but not very often. Thanks to a healthy sleep, you can charge the energy.
To feel well and look well, psychologists recommend to stop depending on someone else's opinion and not allow others to make decisions for themselves.
Finally, it is necessary to charge with optimism daily. Often people aged often think about the bad. That's just wrong - such thoughts adversely affect the appearance. To feel younger, it is enough to do something pleasant, for example, to see a comedy or listen to your favorite music.
For each woman controls health and care for themselves - daily work. She helps them save beauty.

The production of sex hormones, various chronic diseases appear. The body no longer forgives extremes in the form of overeats or hard diets, as it was in the 20th. This means that the older you become, the bigger care should be taken to yourself and with more attentiveness treat your diet. Let's look at what should be the diet after 30 years.

Incorrect meals, and lead to excess weight, regardless of age. However, with age, women are more susceptible to a set of excess weight due to hormonal changes. Over the years, the reproductive function of women fades that often conjugate with an increase in subcutaneous fat and with a change in its distribution on the body (caloricator). Reducing estrogen synthesis causes the body. Reducing the level of genital hormones leads to a reduction in muscle mass, metabolic processes and bone thinning, which increases the risk of osteoporosis.

Improper nutrition and obesity often cause development sugar diabetes Type II and. The thyroid gland also suffers from hard diets and strong stress. Therefore, with age, it is necessary to change not only the power mode, but also the lifestyle as a whole - to start falling out, learn how to manage your emotional state, get rid of bad habits and include regular exercise in your schedule.

The most important rule after thirty and nutritious. Since excess fat and sugar leads to excess weight and break hormonal functionsIt is necessary that at 80-90% the diet consisted of real food, and not from semi-finished products and ready-to-eat food. , so O. fashion diet You have to forget forever.

Food must meet four requirements:

1. Balance BPU - the optimal balance of BPU for maintaining weight and weight loss will be 30% proteins, 30% fats and 40% carbohydrates. And physical exertion will allow maintaining muscle mass and maintain a high level of metabolism. As they are important for normal production of sex hormones and preventing skin aging. Low-lived diets cause more harm than good. But with regular training and high untreated activity, you will be able to maintain good insulin sensitivity.
2. True food, and not recycled - 80-90% of your diet should consist of protein products (bird, fish, eggs, natural cottage cheese, lean meat), complex carbohydrates (crude cereals, pasta of solid wheat varieties, bran bread). Every day you need to eat and vitamins. Pay more attention to the quality and number of fats. - useful but caloric products. They should be in a diet in limited quantities.
3. Since over the years, various chronic diseases, sweets, fried, too sharp and too fat must be minimized.
4. - With age, its content in the body decreases, which will require compliance with the drinking regime.

Control of the number of eaten can be conducted in. Counting calories and juice is the best prophylaxis of chronic overeating.

Many women closer to 40 years on the recommendation of the gynecologist go to hormono-substitution therapy, which allows them to avoid the negative consequences of the organism's restructuring. Balanced nutrition and control of its calorie allows them to avoid a set of extra kilograms.

Hormonal changes increase the need for nutrients:

• - The lack of estrogen leads to the thinning of the density of the bone mass, and calcium feeds the bone.
• Vitamins - natural antioxidants that slow down the process of aging cells. It is necessary to regularly use the products rich, and the vitamins themselves are cutting with courses, since fat-soluble vitamins accumulate in the body and toxic in large quantities.
• - We are necessary for the health of the heart, maintaining functions reproductive system, normal operation of the nervous system, skin tone.
• - In women of the childbearing age, the need for iron is above - 18 mg per day, as they lose it with blood during the menstrual cycle phase. Besides, in different age Women are subject to anemia, which is also associated with iron deficiency.
• - You can get exclusively from food (fish of fatty varieties,) and additives (). They improve lipid exchange, skin condition and hair, reduce the risk of allergies, help in the prevention of osteoporosis and atherosclerosis.

Before you go to the pharmacy for additives, you need to get the approval of the doctor so as not to harm self-medication. Sometimes the doctor recommends that women replenish the reduction in hormone levels with plant products, which include phytoestrogens and other substance hormones similar to hormones are soybeans, clover, cabbage, and leaves. But here, without consulting the doctor, do not do, because even harmless herbs with non-controlled use are capable and harm health.

Food frequency matters only if you have an indication for this. For example, people with chronic diseases Gastrointestinal tract and diabetes, it is advisable to eat 4-6 times a day in small portions. However, most importantly is the control of calories and food quality.

First you need. The resulting digit is used to calculate the relationship of BZH (30/30/40). Since recommendations on the number of proteins, fats and carbohydrates in the diet are represented in a wide range, it is better to repel from the calorage. In one gram of carbohydrates and proteins of 4 calories, and in one gram of fats - 9 calories.

For example, with caloric content of the diet, 1700 kcal on proteins and fats accounts for 510 kcal, and on carbohydrates - 680.

Now we consider:

• 510/4 \u003d 127 g of protein;
• 510/9 \u003d 56 g of fats;
• 680/4 \u003d 170 g of carbohydrates.

After that, distribute food on the day in such a way that it is convenient to adhere to the power mode. For instance, . It must be small portions with an interval of about 3 hours (Calorizator). Protein food distribute uniformly on the day, and the amount of carbohydrates and fats should be reduced by evening. If in the evenings you train or, then carbohydrates can be transferred from breakfast for dinner.

The power mode must be convenient for you, and the diet is to consist of natural products that benefit the body and like you. From this largely depends on your health, good health, youth and beauty.

30 years is the first age barrier when a revolution should happen in relation to himself. Care after 30 years Allows you to take care of your body without allowing the first aging attacks for beauty and health.

Fitness after 30 years

To speed up energy consumption by the body, compensate for less mobile lifestyle, maintain their mood and body in the tone and body, fitness must certainly enter our life after 30.

Do not get upset that the results are now achieved a little slower than before. Be careful about injuries. Calcium begins to "betray" our bones slightly. Fats are cleared more slowly. Direct efforts to preserve body flexibility, joint mobility and muscle strengthening. Faster we lose muscle mass at the bottom of the body - the main focus on it.

It is necessary to do fitness 3-4 times every week at least 30 minutes a day. Combine aerobic and power load.

Power after 30 years

For 30 years, it is considered the first "flag" warnings about the lower need of the body in energy. The exchange of substances of our body slows down, the lifestyle becomes more static, which means that we no longer need food in the usual volume.

Nutrition experts are recommended for breakfast after 30 years be sure to use those products that will launch the digestive system for active work. Morning products must have a high-volume fiber in order to provide us with a feeling of satiety for a long time and keep clean, health gastrointestinal. For breakfast, vegetables are allowed, grain loaf, which can be supplemented, for example, quail eggs. Fruits should be left on the 2nd breakfast.

Lunch may include boiled, steam vegetables, complex carbohydrates. For salads it is better to use refueling based on low-fat yogurt and greenery, olive oil and lemon juice or a different low-calorie mixture. Simple carbohydrates should not penetrate your diet. Low-calorie dairy products. If the brain demanded refueling with sweets, then you can afford 1 piece of marshmallow.

For dinner good fish with vegetables. In extreme cases, it may be boiled chicken fillet. Vegetables can be raw, pair or stew. No fruit, solid cheese and tea (coffee). Dinner should take place 3-4 hours before sleep.

Not paying attention for 30 years, we risk tying excess weightAnd then we may face obesity.

Lifestyle after 30 years

Incorrect lifestyle begins to be noticeable after 30 years external signs. Do not allow it! Save the active lifestyle as much as possible. But do not forget about enough sleep from 7 to 10 hours and rest. Stresses accumulation must compensate for the techniques of relaxation (yoga, meditation, deep breathing techniques, etc.). More importantly, more frequent staying in the fresh air, protection against ultraviolet rays and eliminating bad habits.

Skin care after 30 years

Skin care after 30 years - This is the first anti-aging care with restoring properties. It is not necessary to scare this, but also you do not need to rush on very strong cosmetics. Hormonal cosmetics must be excluded from the selection. Pay attention to the entire cosmetics there are SPF filters. The composition of skin care products should contain fruit acids, elastin, collagen. Useful various serums for the face. Do not forget to wipe the face with ice cubes (you can on the basis of green tea or chamomile). Special attention is paid to the skin around the eyes, the skin on the neck and the skin in the zone decollet.

Care must be systematic and complex. Cleansing the skin remains still necessary, but the restoration and protective properties of cosmetics are gaining particular importance. Learn Samomassage. In 30 years it is already possible and you need to afford consultations and services of the cosmetologist.

The beauty and youth of the skin will save both rational nutrition, and sufficient drinking clean water, and regular physical exertion.

Right care after 30 years It is much easier than it may seem. Already enough life experience, opportunities and goals to do it responsibly and with pleasure. Beauty to you and health!

Health - first of all.

"It is important to observe healthy image Life, "now you are interpreting about it from all sides. And what is this "healthy lifestyle" for a woman and what should be done to stay healthy and warn ourselves from diseases?

Your attention a small list of simple recommendations, created with the support of the company " Mary Kay."And the Charitable Foundation" Women's Health and Family Planning ". In it you will find 10 simple, but effective recommendations, how to follow your health in order to always stay beautiful both externally and internally, to be confident in your health. After all, for us, women, it is so important.

Physical activity

To maintain physical health? Try to regularly do the exercises for 30-60 minutes every day. E.if you do not have time to go to the hall and do with the coach, then there is an alternative - evening or morning jog. Do not forget that you do not need to do to the detriment of your health if you feel bad or you can not run, for example, long distances, then do not raise the body. Next time you will definitely work out.

Healthy nutrition

Use at least 500 g daily fresh vegetables and fruits, products with solid cereals, legumes, vegetable oils.

Limit use in food products with high sugar and transhirov products, avoid the use of sweet drinks.

The daily dose of salt should not exceed 5 g.

Avoid meat products subjected to technological processing.

The amount of liquid consumed during the day should be at least 1.5-2 liters.

Power control will help control the weight. Excessive overweight not only grieves a woman, but can also negatively affect health. Including it significantly increases the risk of breast cancer.

Less smoke

Often, smoking becomes indispensable not even because of the need for Nicotine, but rather due to the need to comply with this ritual, due to the habit. Replace this habit of more useful, for example, eating fruit or drinking herbal tea to make a short break and relax a bit. Make your home and workplace Free from tobacco smoke, and you will already notice how you will feel better and cheer.

Alcoholic beverages: good and shortcut

Try to limit alcohol consumption. A permissible dose a day - up to 10 g of pure alcohol (a glass of beer or wine is just 8-10 g alcohol). Nevertheless, experts say that the full refusal to drink alcohol can prevent cancer development. Therefore, alcoholic beverages can be replaced with no less tasty and even useful non-alcoholic. Better drink smoothie from seasonal fruits.

Healthy sun

Mama on a note

Bra, my cute bra

It is necessary to find your perfect bra. He should not only emphasize your beauty and sexuality, but also to protect the breast from excessive movements and oscillations, helping to play sports without causing irritations, breathe breasts. There are many opinions that the incorrectly chosen bra can increase the risk of breast diseases.

So that the bra has become beloved, choose it correctly:

Select certified underwear from quality materials. Prefer natural and modern safe materials.

Sticks of bras differ in the form of cups. Always try more about multiple models. This will make it possible to choose the most comfortable model. Take time for thoughtful selection and conversations with the seller-consultant.

Using a bra lift hands - the bodice should not climb up the back. Then lean forward - the chest must completely fill the cups, but do not hang over them.

The bra must easily facilitate chestBut at the same time the straps should not be dug into the shoulders, and the backs should not be on the back. Choose the underwear of its size. For big amount Breasts It is worth choosing a bra with wider straps.

Try to acquire mischief for various purposes - for sports, work, active rest, celebrations, vacation.