447. I will take care of my health because I want to live long Intention: do you want to become lethargic by the age of 50? Useless. Redefinition: denying yourself pleasure is okay, but not worth it. Separation: think, plan, is it worth limiting yourself? Pooling: all

47. I will take care of my health because I want to live long. Intention: Do you want to become lethargic by the age of 50? Useless. Redefinition: denying yourself pleasure is okay, but not worth it. Separation: think, plan, is it worth limiting yourself? Pooling: all

Problem #6: You don't know anything about your body funny story. I don’t remember where it came from, but in several films they showed scenes where men lick the ears of women, and they are very turned on by this. Naturally, I do not rule out that there are people who

To maintain a healthy mind, you need to maintain a healthy body. About this article by psychotherapist Olga Podolskaya "". The discovery for me was the idea that love for one's own body is laid along with the experience of accepting oneself in childhood. And often, due to the wrong attitude of parents or for other reasons, this love may not be. And the older the body becomes, the more it ages and wears out, the more difficult it is to accept and love it. For some people, this becomes a real problem because they don't find the inspiration to take care of themselves. And as a result, health is launched. How to break the vicious circle?

Olga's article is good and needs no additions. The only thing I will allow myself is to make a memo out of it, preserving the peculiarities of the author's language.

***
Why take care of the body?
Body - - it is our base, our tuning fork, the only measuring device available to us in direct sensations that allows us to establish contact with reality. And it's bad if it's not in order: in healthy body - healthy spirit.
- purely technical concern: if you do not fill the car with gasoline, it will not go. If you do not lubricate the parts, they will break. A person is millions of times more complicated than a machine, but this does not eliminate simple patterns. You can't love your body - well, don't love it; but you have to respect him if you want to live.

What is body care?
1. Dispensary visits to doctors
2. Healthy eating
3. Enough sleep
4. Rest, relaxation and relaxation
5. Regular physical activity
6. Interaction with nature (sun, air and water)

Why can't you accept and love your body?
If a person did not love himself white in his best years, then at the time of the beginning of problems, black - what kind of love for the body? Where can I get love and acceptance for this - loose, acne, aching ... If I could somehow distract myself from it, forget about it and not remember it, it’s not, it asks for food, then sleep, then I don’t understand what, and not if you do it, it fills you with various sensations, all as one unpleasant, because where does pleasant come from in such and such a life?

What is the way out?
Take care of your body, no matter how you feel about it right now. This will take time, financial investment and your own efforts.

Taking care of the body must be consciously included in the plans
Until the connection with the body is restored, use the standard list of essentials that I gave above, planning your life with these six points in mind - both in the long term and in short periods of the week / day. How better contact with the body - the more you can be guided by feelings and more freely handle this list; but if there is no love for the body yet, the list becomes especially relevant.

How to get information about the body?
When / if the direct connection with the body is interrupted, you will have to deal with the indirect one. Reading relevant literature, learning to pay attention to your body, to relax, to study stresses, to analyze retraumatizations… in general, all this takes time. And need it highlight.
This also includes visits to doctors - the worse the body's own sensitivity, the more important are objective measurements that allow you to catch diseases of the body at the very beginning. This also includes visits to a psychologist - if you can’t agree with your own body at least about a truce, then, I give a tooth, you have problems - and it is likely that they cannot be solved with psychohygienic recommendations, which are the only ones that can be found in the public domain . It is better to find more reliable sources of information.

How to accustom yourself to healthy eating?
A healthy diet is balanced in terms of proteins, fats, carbohydrates, pleasant in taste and reasonable in quantity. If you listen to your body, it's pretty easy to tell when I'm hungry because I'm hungry, and when I'm just feeling good. In the second case pleasant sensations must be delivered to yourself- but of course not with food. In these cases, you can use pleasant aromas, creams, oil massages, bubble baths and other pleasures for the body.

How to learn to fall asleep on time?
Falling asleep is the very moment when attention has already been distracted from everything external, but has not yet come off the internal, has not fallen into a dream. That is, attention at this moment is involuntarily focused on the inner life, the sensations of the body, and this is exactly what a person who does not love his body does not want and is afraid of. Therefore, it often postpones falling asleep until it begins to “fall asleep on the go”; if you have to wake up at the same time on time, it is clear what it threatens: chronic lack of sleep. Unfortunately, from chronic lack of sleep, sensations in the body only worsen, and the mental stress that led to them has less time to process. Those. solving the problem like this only makes the situation worse.
Therefore, it is necessary secure comfortable conditions for sleep: a clean soft bed, the touch of which is pleasant; a clean, ventilated room with barely audible soothing scents - mint, sage, patchouli; attention to your own body before falling asleep- bath with foam, relaxation, thoughtful caressing application of cream. If you make a ritual out of going to bed, the anxiety from meeting your body becomes less, such is the property of rituals. They soothe.

Vacation planning is more important than work planning
Ordinary rest and relaxation is not only a necessary way to replenish resources, but also the very time of communication with the body, from which, later, love may be born. It would be ridiculous to love someone you don't know at all, right? Pay attention to your body at any convenient interval.
So, for example, the importance of the lunch break is often underestimated: the middle of the day is the time when it is vital for the body to get out of the working wheel, relax, be distracted by Tasty food, get some air. It is also vital to relieve the burden of working stress after work. And at the same time, you need to do it in an environmentally friendly way (meditation, a walk or relaxation).
Personally, I have to quite consciously ensure that I rest on time, do something for myself. Moreover, there are moments when I still can’t keep track, and then an interesting thing comes: I have already learned to hear my body, which in such periods begins to signal: “I’ll get sick right now, welcome!”. Empirically, it was found that if this signal is heard in time and all cases are canceled, overlaid with books and tangerines and do not get out of bed all day, the body recovers and still does not get sick.

How to learn to enjoy physical activity?
Physiologically, the human body is designed in such a way that it can enjoy physical activity, but this is not mandatory - just a nice bonus. It is easier for people of athletic build to get this bonus, but it is also given to the rest. To do this, it is necessary to regularly practice this very physical activity, not to quit, which requires not so much an iron will as normal human conditions:

1). Balancing the load with physical training
Give yourself the minimum level of load at first. No self-rape whatsoever! For starters, 15 minutes of brisk walking or free dancing to pleasant music can be enough work.

2). Creativity to the type of practiced load
Find something that will provide you with the maximum ratio of convenience and pleasure. Yoga in the appropriate center, walking on a treadmill while watching movies, dancing to pleasant music, playing outdoor games with a Wii console, using any exercise equipment, etc. You can make a trip to the gym a “going out”, or you can work out at home if the audience is annoying. Just choose the option that is most convenient for you and do at least something regularly. And praise yourself for it.

3). No additional household inconveniences
Need to pick the best comfortable clothes and shoes, try to harmoniously fit classes into the daily routine, and find a place closer or arrange it so that you don’t have to go anywhere at all, regardless of the weather and time of day. Yes, it might cost some money. Well, taking care of yourself requires an investment. Alas.

4). Competent psychological motivation
If while internal motivation of the type "pleasure from the very fact physical activity"was not born, it makes sense to think over the external one: practiced for 30 minutes - reward yourself with something pleasant for what a good fellow you are. In no case should you scold yourself. And do not forget to listen to your feelings - or are you doing it? How does the body react to it?

Sun, air and water are our best friends
It is nature that contains, among other things, a powerful psychological resource, which is especially necessary for us, people from the urban jungle. It is clear that life on the banks of a crystal clear stream in a hut at the edge of a huge forest is much more beneficial for the health of the soul and body than life in any of the urban densely populated areas. But even we, who have chosen a city for ourselves, can use the resources of nature - walks, ski slopes, trees, sun- this is something that is quite often available to us. Again, rest in places where, in addition to all this, there is clean air and water is also not superfluous. Gotta have it plan and implement.

What if you still can't take care of yourself?
If this week again, taking care of your body didn’t make it into the “essentials” for you, I recommend rereading Pushkin’s quatrain about an uncle who “respects himself forced and adjust priorities. If self-care doesn’t fall into the “essentials” for you already long years It's time to realize where exactly you are moving in your life. What exactly are you running away from so desperately that even illness is not too much at a great cost for this run?
If you are quite satisfied with this situation - then ok, everyone has the right to move towards death in any way convenient for him, in the end we will all be there anyway. But if this does not suit you, then it seems that it is time to understand the patterns in setting your life priorities, and it is advisable to do this with a specialist.

It seems that taking care of your body should bring joy, improve psycho-emotional state, but sometimes that's not the case at all. It often happens that hatred for one's body (or other bodies) only intensifies. This article is about how to take care of the main thing - mental health.

Healthy lifestyle is about health and a better life. Why, then, when it comes to practice, do we feel more anxious and stressed instead of cheerful and inspired?

We live in a world based on the idea that you are constantly missing something to perfection and you definitely need to do something about it.

If you look closely, look into the essence top articles on fitness and healthy lifestyle, you can see how they shamelessly manipulate such intimate concepts as our self-esteem, comfort, peace, supplying fresh data on how to change what you don’t like about yourself. The articles write, for example, that it is important to consider everything you eat and do in order to achieve results.

They famously use the terms “ proper nutrition”(as if eating differently is not right), “cheatmeal” (as if, when you ate what you like, it’s “cheating” - deceiving yourself), “breakdown” (as if you are obliged to eat according to strict rules all life). In itself, the use of such words is the division of food and healthy lifestyle activities into “right” and “wrong”. But think about it - this is just cruel and traumatic for psychological health, and causes constant feeling guilt or self-hatred.

suffer in silence

Disorders eating behavior- one of the results of pressure on a person of the world of ideal pictures and numbers. Moreover, people already suffering from psychological deviations, such as depression, OCD and others, under the yoke of their own requirements to be ideal (and even when they fail to achieve ideal figures, despite the efforts made) begin to suffer only even more and are in risk group.

Below are negative scenarios of healthy lifestyle behavior and tips for improving the situation. How not to fall into guilt, hatred, get rid of compulsive overeating and dissatisfaction with your own body.

Scenario #1. Rampant control of calories and nutrient composition

Studies have shown that there is a definite correlation between disordered eating and excessive use of calorie control apps and beneficial nutrients. Sometimes, the more you know, the more you drive yourself into a corner and break down.

Simple carbohydrates, complex carbohydrates, saturated fats, unsaturated fats, and even trans fats, Omega-3, Omega-6, Omega-9 - something to eat, but something not to eat, count how much you eat and drink in grams - A little scientific facts mixed with a bunch of myths, they produce a huge number of requirements that a person unsuccessfully tries to take into account and, in the end, the psyche simply cannot cope. An inevitable breakdown occurs.

By the way, pay attention to the article about - about which we wrote an article - it is for this model of behavior that excessive demands on oneself do a disservice.

Solution : eat more intuitively.

If you don't remember when you just ate an apple without counting calories or sugar, then it might be time to just put aside the habit of keeping a chronology of everything and everything.

Psychological comfort is ultimately more important to your health than "proper" nutrition. Moreover, the requirements for a healthy diet are much simpler: eat varied, include vegetables and fruits in your diet, a sufficient amount of varied protein, and do not forget that carbohydrates are the same as.

Consider not so much grams and calories as your pleasure from food. Eat slowly, mindfully, and enjoy.

Scenario #2. "Burning Calories" Instead of Maintaining a Healthy Lifestyle

It has been repeatedly written that sports and training can significantly reduce the level of stress, depression, fears and other anxieties. However, studies also show that if exercised too much, then training leads to a deterioration in both physical and mental health.

Many people go in for sports to “work off” what they ate the day before. And if you fail to burn the accidentally eaten favorite treat, the level of anxiety increases. It turns out that classes become a “punishment” for “offenses”, and after all, a healthy lifestyle should first of all bring joy, and only in this case is it healthy.

Solution: Exercise to be stronger, move faster, and feel better, not to burn calories

Do it for a long-term result, then it will not be a punishment, but a way of life in order to prolong this very life. In order to have time to see how the grandchildren grow up, to give themselves to interesting work to the fullest, despite fatigue, in order to live better, longer, and not crumble like a rotten stump by the age of forty.

Just find the type of load, the activity that you really like here. Whether it's boxing, table tennis or ballroom dancing.

Scenario #3. Follow all fitness bloggers on social networks

The constant consumption of pictures of the world's best bodies creates unrealistic expectations of oneself. And although we know that most often these photos are the fruit of not only physical labor, but also the right light, pose and work in Photoshop, this does not negate expectations for yourself. This is how dissatisfaction with oneself is laid, which grows like mold, spreading to loved ones and the whole way of life in general.

Solution: Be smart about what information you consume.

When you want to follow someone, ask yourself these simple questions:

1. Is this person able to bring something valuable into my life?
2. Will this subscription make my life happier?
3. What is the message of this person?
4. Does this person develop ideas of health and well-being?
5. Does this person conform to common sense?

If sample perfect body, constantly popping up in your Instagram feed, warms up feelings of self-discontent, anger at yourself, envy in you - admit it to yourself, or better - unsubscribe.

But, of course, there is nothing wrong with watching those who you truly inspiring.

Scenario #4. Use negativity in your address

Every time we slander ourselves, we negatively influence ourselves. Words have power and unfortunately not everyone uses them to inspire themselves, many to crush their enthusiasm.

Constant self-demotivation, teasing and teasing gradually destroys your good attitude towards yourself, even if you do it in a half-joking manner.

Solution: Treat yourself with love.

No self-deprecation! First, learn to track when you demotivate yourself. The next time you think of screwing something in your head, take a moment to think. What exactly do you want to say? And if these words are lexical garbage designed to destroy your aspirations and self-esteem, start by choosing a positive or at least neutral context. This is a game of antonyms. For example, not “here I am a lazy ass - I missed a workout”, but “it’s good that I listened to myself and didn’t force myself - I’d better recover.”

Don't be too quick to beat yourself up. You can always find a positive context. This is important in general for training to track negative self-talk and transform into a positive, neutral, or at least more caring format. Imagine that you are talking to yourself as a child or to your best friend.

Scenario #5. Believing that mental health is secondary to physical health

When we talk about healthy lifestyle, we mean first of all physical health, and the psychological dangles somewhere in the background. But mental health is just as important as physical health. One simply does not exist without the other: psychological health allows you to engage in physical and vice versa, physical exercise(with a certain attitude, which we write about here) - have a positive effect on the psyche.

Solution: Take care of your mental health as much as your physical health

The psyche is the basis of our whole existence. Without proper attention, nothing else matters. Pay attention every day to personal rest, peace, practice mindfulness. (And we also recommend reading about).

If necessary, talk to a specialist, a psychologist. Never be ashamed to ask someone to help make right choice and find balance in life. Sometimes fighting them alone is like fighting a windmill.

When we take care of our mind, we take care of our body at its best. One without the other is simply impossible.

You don't need numbers to love yourself

In conclusion, I would like to say a simple truth: the numbers of circles and the number of kilograms do not describe you. Ignoring your mental state for the sake of torturing the body in the end does not help either physical or mental health. Total self-control and excessive demands on oneself most often bring only deterioration.

Realize where your real difficulties are and carefully restore the balance.

Do you exercise regularly? Many of us really want to put our body and health in order, they plan that from Monday they will definitely start going to the gym or doing exercises. Often, we not only lack motivation, we are afraid for ourselves and do not want to harm our body. Let us become your motivation and tell you how to train with maximum care for your body. And consider that today is the same “Monday” when you need to start!

We share with you 15 tips from the best coaches who train with maximum efficiency, not forgetting to take good care of their body and mind.

Try breathing exercises

“During a set, I work with my breath. I try to practice 4-7-8 breathing [breathe for four seconds, hold for seven, then exhale for eight] a couple of times an hour to reduce stress and regulate parasympathetic nervous system“- Matt Delaney, Innovation Coordinator and Trainer at the Equinox Club in New York.

Be the best version of yourself

“It took me years, but I sincerely view fitness as an opportunity to be the best version of myself, to build myself and let my strengths guide me, looking at weaknesses with a sense of compassion. When I need to rest during a heavy series of exercises, everything is fine. I'm stronger than a year ago, isn't it? It's much better to push yourself to "yes, I can" than to be afraid of failing or feeling like you're not good enough if you don't do what you want to. The game of your mind affects how you feel emotionally and how you work physically, so I always make sure that my inner voice in control, ready to challenge, but also ready to celebrate every moment of the work I've done.” – Emily Walsh, Instructor at SLT Club in Boston.

Warm up, cool down and drink

“I take care of my body by doing a dynamic warm-up before any workout and good stretch after. I also always have water with me to stay hydrated.” – Michelle Lovitt, California coach

Exit instagram at the gym

“The biggest self-care I can do during a workout is to let my mind be 100% in the workout. I should have made it a rule that I don't answer e-mails, I don't check social media And I don't chat during my workout. If I can truly enjoy exercise, my life is fantastic.” - Holly Perkins, Founder of Women`s Strength Nation, an online fitness platform.

Ask yourself why are you doing this

“During training, I always ask myself why I am doing this, what I am achieving and how it makes me feel. I'm not a numbers-driven person, so I track my progress and motivate myself to keep going." - Eli Reimer, lead instructor at the club in Boston.

Tune in to your body

“The best way to take care of yourself while exercising is to be aware of and listen to your body. Don't ignore his signals. I stretch all the muscles I work with during my workout and try to see a massage therapist once a month if possible.” – Scott Weiss, physical therapist and trainer in New York.

Wear your favorite uniform

“I think about what I wear. I know it sounds silly, but when I feel good in clothes and find the right accessories for training, I'll give my best. If I wear something that doesn’t fit me, is too tight or consists of thin fabrics (like yoga clothes), the workout will fail.” – Reimer.

Meditate

“I am very devoted to my meditation, which I do in the morning and in the evening. It literally keeps my head normal. It is very important for me to work on my internal dialogue and remind myself to talk to other people with support and love. I can snap very quickly if I don't keep an eye on it. But when I'm on my way, my mental attitude really helps me live more happy life and achieve more every day. And my body is thriving.” – Perkins

Keep a diary

“Every morning I write in my gratitude journal listing the three things I have been grateful for in the last 24 hours, and I also read the Journey to the Heart book that a friend gave me. It helps my head get in the right mindset before starting a busy day and I start to feel a lot calmer.” – Emily Abbat, Certified Trainer

Take pictures

“Photography is my self-help. I made it my hobby a couple of years ago and it's been a part of my daily routine ever since. It gives me the opportunity to get away from my usual schedule and get a little lost in the world around me. It also helped me move away from technology, because my eyes are always looking for interesting shots and are no longer following the phone.” – Delaney

Get Organized

“I keep my work, home and training area clean and tidy. Having no clutter has been proven to help you achieve more and improve your goals.” – Weiss

Do a self-check on Sunday

“Ask yourself every Sunday, “What will I do to take care of my mind and body this week? Can I add something to my daily routine that will allow me to relax? Can I remove something that no longer suits me? Recovery and rest is the often forgotten third leg of the three-legged chair. When we take care of ourselves internally and note the changes that benefit our health, we leave our workouts and enter into personal and work life, rest and recovery.” – Alicia Agostinelli

eat well

“My self-care outside of training is to eat healthy, organic, and unprocessed foods. It's so important to my energy levels, mental functioning, and clarity during busy weeks of working with yourself and your clients.” – Lovitt

Do something every day that brings you joy

"I rely on many different methods in addition to exercise, so as not to be stressed and take care of yourself. I write in my diary, I look good films I walk and take pictures. Be sure to include everyday life some activity that brings me joy and satisfaction.” – Sarah Coppinger, Cycling Instructor

Get up earlier

“During the week, I set my alarm 45 minutes to an hour before I really need to get up so I can enjoy some quiet time, have a cup of ground coffee, enjoy a healthy breakfast and make entries in your diary. I am a small business owner and my days can be long and chaotic. In the morning I give myself some attention. It allows me to start the day off a little slower.” – Becca Lucas, owner of Barre & Anchor.

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Ekaterina Romanova