Stress epidemic began in the early 20th century, but has long come the 21st century, and suffered from stress does not become smaller. Pressures, including psychological and higher, so the stress mainly affects people of young age. Research carried out by different specialists suggest that in developed countries the main cause of 70% of all disease is chronic stress.

Chronic stress is dangerous because that in itself is not due to any problem, and occurs when a person is not able to cope with them and fixate on them. It would be naive to believe that chronic stress inheritance executives and directors, even ordinary employees, who regularly stay at work, and even take work home, the risk of chronic stress is great because of the inability to switch and plan your day.

What are the symptoms of chronic stress?

The person becomes irritable and nervous, he has a sense of anxiety and fear of doing something wrong, he was constantly running out of time, while labor productivity falls. In the morning so hard for people to wake up, and at night they suffer from insomnia; chronic stress often manifests itself in the autumn, after the holiday, because such people can not quickly enter the mode of operation, and is still hovering in dreams vacation.

How to help yourself?

The first tip for those who recognize themselves in this description - is to learn to relax, then to once and for all to break the vicious circle. It is important to be able to use any free space of time with health benefits. If every 20 minutes to do minor breaks for 2-3 minutes in the gym, the metabolism is activated as a result of burning calories, you will begin to feel a surge of strength and vigor.

Laze is also helpful, but watching a movie on TV is not included in the number of useful idleness. To set yourself on the right way, use your favorite music, scents and candles. A chase away bad thoughts, if they come back again and again, they may well become a reality. Learn to think only good things about all of those around you at home, at work and in public places; over time it will become a habit and the world will become more positive. In the evening, not hurt to remember all the good things that happened during the day.

Foot massage before going to bed can be done independently, just stretching their hands and fist massaging arch. Relatives can also ask for a gentle massage of the back and neck. What is important is not so much the level of professionalism, as a touch of the familiar hand to your skin.

Bath with a decoction of natural herbs, pine extract or a herbal salt for half an hour will lift spirits and soft bathrobe and a little time for yourself can help to return to his family. Your family should understand that this time is needed to complete the transition from working in the home state.

Join the pool or gym, visiting these places even once a week, after a few months you will feel the difference. Take the long-forgotten needles or watercolors, often visit the places that you like. Hour walk for a few days will charge you with vivacity and strength. And if you want to calm the alarm immediately - breathe stomach a couple of minutes, or hold hands under running hot water.

Meditation as a way to relax the body and mind, one of the best means, as 20 minutes of training can replace the 9 hours of sleep. Learn how you can attending special classes, and independently from books or video course. And even if you do not intend to engage in daily meditation, a couple of times a week for 15 minutes will give a powerful energy boost. In this meditation you can do right at lunch time, it is important only to release your mind from unnecessary thoughts, relax and breathe deeply and freely.

Those who are under stress need to change the view of not only life, but also for food. Fatty foods, butter, alcohol is not the best solution; eat more than porridge, bananas, milk products and cereals, salads and refill with oil, then your body will always be full of energy. Drink plenty of liquids - this may be fruit drinks, juices, herbal teas and mineral water, but not soda or instant coffee.

Caffeine is generally better to remove, because it gives only an imaginary feeling of cheerfulness, and too large a dose of coffee can cause fatigue and depression after a short drive.

Stress increases the body's need for vitamins, especially the B vitamins; increasing need for antioxidants and other phytochemicals. It is important that vitamin complexes taken you containing magnesium in the desired amounts - not less than 400 mg. in a daily dose. And for those who refused to coffee, we can recommend vitamin C, which not only tones but also a beneficial effect on blood vessels. First aid to his nervous system can provide, taking Triovite, a drug that can be taken without a doctor's prescription in the mental and physical overload.

Sweet though improves mood, but in large quantities would do more harm than good. Therefore, replace part of cakes on natural sweetness - nuts, dried fruits. Carefully read what is written on the packaging of biscuits, as the sugar is sometimes referred to as sucrose, fructose, honey. And quickly refill energy is possible by means of plant foods, which are high in starch.

Intoxication - that's another reason why fatigue. Toxins are found in water, air, food to bring them out of the body, it is necessary to drink at least 8 glasses of water a day.

But even under these simple rules, fatigue stays with you, you need to consult a doctor - behind the mask of stress may be anemia, autoimmune and immune diseases, or prolonged depression. But the opposite is often the case, when the disease is even sharp and quick passing, can trigger the onset of chronic stress in the body. In this case, it will be enough to eliminate the root cause of that good feeling back again.

Contents:

• Protect your heart
• Warn cancer
• Protect your skin
• Strengthen your mind and spirit
• If you have a concern

Many people believe that aging is inevitable and always stay young is simply impossible. But the science of human aging - gerontology - is constantly evolving, and we learn more that you can do to stay young. Or at least, how to stay young and vital energy for a longer period.

Protect your heart

Heart diseases have become the number one killer worldwide. Nothing is more destructive for the youth than the mistreatment of his own heart. Take control of the state of their cardiovascular system is possible if the power to practice, which is based on products with low saturated fat and sugar, a healthy lifestyle and not smoking. Here's what else you can do to protect your heart:

• Include in your diet eating fish weekly

  Preference should be given to such species as salmon, haddock, mackerel and tuna are rich in omega-3 fats. Studies have shown that fish consumption, two or three times a week can significantly reduce the risk of heart disease. You can take omega-3 fats in the form of nutritional supplements, but this is best done in consultation with your doctor.

• Prefer active recreation

  Studies show that people who give themselves leisure time physical activity (such as cycling or brisk walking), have a lower risk of cardiovascular disease compared to people who spend their free time less active. Two hours per week of active physical activity can reduce the risk of serious heart disease at the sixty-one percent - just imagine, as much! And the price of the effort? Even just fun mobile fun when you're having fun and playing as a child, to help you avoid aging!

• Meet your daily requirement for magnesium

  Again, studies show that people who get an adequate amount of magnesium from food, have a lower risk of cardiovascular disease compared to the rest. Therefore, strive to obtain 400-500 mg of magnesium per day. Here are the best sources of magnesium: spinach, halibut, cashew nuts, oat bran, canned white beans, potatoes baked in their skins, brown rice, whole wheat bread, banana.

Warn cancer

Cancer - the second leading cause of death in the world. Make sure that you do everything possible to protect themselves from this merciless disease: currently provide a balanced and varied diet, exercise regularly, avoid food containing carcinogens, and regularly undergo a medical examination. Start reducing the risk of cancer by following our advice:

• Supplement your diet with vitamin D

  For example, colon cancer specialists often attributed to the lack of "sunshine" vitamin. Vitamin D deficiency may contribute to the development of other types of cancer.

• Try to make half of your diet are vegetables, and it is better to have a bright color

  Not only that, you'll consume fewer calories and, consequently, to control the weight, but also help your body withstand the possible occurrence of cancer cells. The brighter the color of fruits and vegetables, the more they contain antioxidants such as vitamin C and carotenoids. C the one hand, studies have shown that supplements containing antioxidants can prevent cancer, on the other hand, it is definitely determined that the products for human consumption, can be useful in this regard.

  Scientists have not been able to determine exactly what kind of nutrient - or a combination of different nutrients - is responsible for the body's resistance to cancer. But the results of most studies show that there is a link between eating lots of fresh fruits and vegetables and a reduced risk of lung, larynx, esophagus, stomach and colon.

Protect your skin

As the largest organ, the skin protects our body from harmful environmental factors, in particular, from the sun. Sun protection is especially important - ultraviolet rays not only contribute to the rapid aging of the skin, destroying the elastin and thereby contributing to the appearance of wrinkles, but also hurt the chromosomes of the skin cells. This damage can lead to various skin diseases - including cancer of the skin - which can be life-threatening. Take the following steps to keep your skin healthy and to discover new ways to stay young:

• Plan to stay in the open air in such a way that it had in the morning or evening hours

  Avoid sun exposure during the hours of its most active - from eleven to sixteen o'clock in the evening - and stay away from the beaches and sun, so as not to be exposed to radiation harmful ultraviolet rays. Go out, put on the face and exposed skin with protective sunscreen SPF level of 30 or higher.

  Apply the cream should be about thirty minutes before you plan to go out. Then a cream have to be applied to the skin every two hours, and in addition - if you are swimming or sweating heavily. In addition, cover your skin with long sleeves, wear a hat every time you have to be in the sun. Even if the street is quite hot, you will be even more comfortable with long sleeves; most importantly, that the clothes were made of natural and light fabrics.

• From time to time, examine your skin in time to see the first warning signs of cancer

  Look, do not change any color, size, shape and appearance of moles, freckles or other formations on the skin. Painful moles or those that change their shape and size, have to be examined by a doctor.

• Eat foods rich in carotenoids, such as melon, apricots, carrots, pumpkin, spinach and other fruits and vegetables that are dark green, yellow, orange and red hues.

Strengthen your mind and spirit

Chronic stress can rob you and happiness, and health. It weakens the immune system, making you more susceptible to infections, colds, and many diseases. Stress causes the appearance of wrinkles and other visible signs of aging. In addition, stress causes high blood pressure, which can lead to premature aging of the cardiovascular system. To counteract these destructive effects, try to determine what is causing your stress, and then develop measures that will help you cope with these situations. Start with the following steps:

• Leave the office stress of working moments

  Psychologists say that stress from work can greatly harm our relationships with loved ones. Resistance to stress and maintaining good relations in the family will help you to avoid aging and stay healthy for a long time. Before you go home at the end of a hard day, select a few minutes to use some stress reduction techniques such as meditation or deep breathing. Very good help to reduce tension and leisurely nature walks. So if your home near a beautiful park or a river with picturesque banks, leave for a few stops, and walk on foot through the park or along the river.

• Set a meaningful life goals

  You can select multiple targets that will help you to feel their own importance, and develop ways to achieve them. All this will significantly improve your psychological well-being, which in turn can enhance your health.

• Try to dilute their daily chores and care a good portion of humor

  Look interesting funny movie that will stand the free hour or two, at the weekend go to a comedy show, or just hang out with people who appreciate a good laugh and a joke. Scientists say that laughter can not only reduce stress but also can relieve pain, boost the immune system and lower blood pressure. And people perceive gay, ringing of laughing young woman far more than ever preoccupied and frowning matron.

If you have a concern

Any person who wishes for many years to maintain health and youth, need to undergo regular medical examinations. Just do not go to the doctor unprepared. Write to inadvertently forget any symptoms that bother you, even if they seem minor to you. For example, if you have pain at times, keeps track of when this happens and how long it lasts. Tell the doctor about this, and what foods you normally eat and what medicines, herbs, vitamins and supplements you take regularly.

Also provide medical information about your chronic diseases and how they occur. Tell us what kind of work you are performing normally and what you load. Discuss with your doctor how this may affect the appearance of unpleasant symptoms and what you need to do to fix them. But even if you have health all right, do not neglect regular medical examinations.

We have tried as much as possible to tell you more about how to stay young for a long time to enjoy a full life. Follow our tips and you'll always be young!