If you sleep less than 7 hours a day, you should change your habits.

Lack of sleep or its complete absence leads to:

• heart attacks and strokes of the brain and internal organs.
• metabolic disorders and changes in endocrine function.
• impaired production of sex hormones and cells (sometimes infertility)
• weakened immune system
• deterioration of memory and perception
• the occurrence of cancer
• development of diabetes
• obesity

Thus, due to lack of sleep, the risk of premature death increases.

Recommendations:

The best amount of sleep for teenagers and adults is 7-9 hours.

You're doing great! Sleeping from 7 to 9 hours is considered the best time for maintaining your health.

If you sleep more than 9 hours a day, you should change your habits.

Excess sleep (more than 9 hours) leads to diseases such as:

• Diabetes;
• Obesity;
• Headaches, migraines;
• Back pain;
• Depression;
• Heart diseases.

Recommendations:

The best amount of sleep for teenagers and adults is 7-9 hours.

If you go to bed before 23.00, it is great and you take care of your body. Since melatonin is produced in the human body between 23.00 and 3.00 at night, it is important to go to bed before 23.00.

It is necessary to understand that during the time since 23.00 to 3.00 the body actively produces melatonin. A lack of melatonin may lead to such consequences as:

• Premature aging
• weakened immune system
• Loss of appetite
• Weight gain
• Early menopause, hormonal imbalance
• Increased risk of cancer
• Puffiness
• Depression

So the earlier you go to bed, the better you feel.

Recommendations:

It is advisable to fall asleep a little earlier than 23.00, since melatonin is produced in the human body between 23.00 and 3.00 at night.

It is necessary to understand that the production of melatonin in the body stops after 3.00 am. A lack of melatonin may lead to such consequences as:

• Premature aging
• weakened immune system
• Loss of appetite
• Weight gain
• Early menopause, hormonal imbalance
• Increased risk of cancer
• Puffiness
• Depression

Recommendations:

It is advisable to fall asleep a little earlier than 23.00, since melatonin is produced in the human body between 23.00 and 3.00 at night.

Ventilating the room before going to bed is a right decision! Sleeping in a cold room allows the body to produce melatonin better.

Recommendations:

The temperature in the bedroom should be between 65 and 70 °F (17 and 23°C).

Hot, stuff air in the room provokes some types of insomnia. Dry air irritates the mucous membranes of the nasopharynx, and the heat causes chronic fatigue, increased nervousness and irritability.

Recommendations:

The temperature in the bedroom should be between 65 and 70 °F (17 and 23°C).

If you sleep in total darkness, your body actively produces melatonin and it is really good!

Artificial lighting in the room at night and before bedtime significantly reduces a level of melatonin in the body. A lack of melatonin may lead to such consequences as:

• Premature aging
• weakened immune system
• Loss of appetite
• Weight gain
• Early menopause, hormonal imbalance
• Increased risk of cancer
• Puffiness
• Depression

Recommendations:

• Turn off all lighting in your room at night, even small nightlights and lamps.
• Hang heavy non-transparent curtains or close the blinds to prevent street lighting from entering the room.
• Do not use a smartphone before going to bed, and do not use it in the bedroom at all.

Recommendations:

• Turn off all lighting in your room at night, even small nightlights and lamps.
• Hang heavy non-transparent curtains or close the blinds to prevent street lighting from entering the room.
• Do not use a smartphone before going to bed, and do not use it in the bedroom at all.

If you do not eat fast food, it is very good and your body will thank you.

Fast food contains a large amount of cholesterol and carcinogens, which lead to problems such as:

• cardiovascular diseases (strokes and heart attacks)
• oncology,
• type 2 diabetes mellitus,
• skin problems
• depression,
• asthma,
• reproductive dysfunction.

Therefore, the less often you eat fast food, the better for your health.

Recommendations:

Try to completely eliminate fast food from your diet.

Fast food contains a large amount of cholesterol and carcinogens, which lead to problems such as:

• cardiovascular diseases (strokes and heart attacks)
• oncology,
• type 2 diabetes mellitus,
• skin problems
• depression,
• asthma,
• reproductive dysfunction.

Therefore, the less often you eat fast food, the better for your health.

Recommendations:

Try to completely eliminate fast food from your diet.

Scientists have found that a diet with breaks of 7 hours or more leads to problems such as:

• increased level of cholesterol,
• insufficient enzyme production,
• reduced activity of the thyroid gland,
• slow metabolism,
• fat accumulation,
• cellulite,
• apathy, drowsiness,
• nutrient absorption defects,
• overeating and obesity.

Recommendations:

• The best option is to eat 2-3 times a day
• It is also necessary to remember that the breakfast is the most important mealtime, thus, you should not skip it.

Eating up to 2-3 times a day while maintaining adequate portions leads to such positive consequences as:

• Normalized intestinal microflora,
• improved circadian rhythms,
• stop of inflammatory processes in the body.

So keep this habit to stay healthy.

Recommendations:

It is also necessary to remember that the breakfast is the most important mealtime, thus, you should not skip it.

Fractional nutrition can be prescribed for medical reasons, for athletes and for diabetics.

However, too frequent food consumption interrupts to your biological clock and forces the gastrointestinal tract to work continuously, which in some cases contributes to weight gain.

Recommendations:

• The best option is to eat 2-3 times a day
• It is also necessary to remember that the breakfast is the most important mealtime, thus, you should not skip it.

Constant overeating leads to such negative consequences as:

• Digestive system disorders (heartburn, constipation)
• nutrient absorption defects;
• obesity,
• gallstone disease,
• gout,
• diabetes
• cardiovascular diseases (atherosclerosis)
• weakened immune system
• pimples and ulcers on the skin;
• drowsiness, laziness, apathy;
• metabolic disorders,
• cellulite.

Thus, life expectancy is reduced by 8-10 years.

Recommendations:

Portions of food in grams should not exceed 350 g at one time. Also, some scientists believe that the ideal size of a portion is equal to the size of your fist.

Too small portions cause problems such as:

• low mood;
• metabolic disorders;
• reduced stamina
• kwashiorkor (dystrophy due to insufficient protein consumption)
• violation of bone formation (in children)
• liver and pancreas disorders.

Recommendations:

Portions of food in grams should not exceed 350 g at one time. Also, some scientists believe that the ideal size of a portion is equal to the size of your fist.

Portions of food in grams should not exceed 350 g at one time. Also, some scientists believe that the ideal size of a portion is equal to the size of your fist, so keep up your habit.

Calculating calories, you can eat too little, and it may lead to problems such as:

• low mood;
• metabolic disorders;
• reduced stamina;
• kwashiorkor (dystrophy due to insufficient protein consumption)
• violation of bone formation (in children)
• liver and pancreas disorders.

Recommendations:

Portions of food in grams should not exceed 350 g at one time. Also, some scientists believe that the ideal size of a portion is equal to the size of your fist.

Too small portions cause problems such as:

• low mood;
• metabolic disorders;
• reduced stamina
• kwashiorkor (dystrophy due to insufficient protein consumption)
• violation of bone formation (in children)
• liver and pancreas disorders.

At the same time, overeating leads to such negative consequences as:

• Digestive system disorders (heartburn, constipation)
• nutrient absorption defects;
• obesity,
• gallstone disease,
• gout,
• diabetes
• cardiovascular diseases (atherosclerosis)
• weakened immune system
• pimples and ulcers on the skin;
• drowsiness, laziness, apathy;
• metabolic disorders,
• cellulite.

Thus, life expectancy is reduced by 8-10 years.

Recommendations:

Portions of food in grams should not exceed 350 g at one time. Also, some scientists believe that the ideal size of a portion is equal to the size of your fist.

Fresh vegetables and fruits contain water, fiber, and a whole range of vitamins that a person needs to maintain health. The lack of these substances in the body causes some problems such as:

• Dehydration,
• skin rashes,
• Digestive system disorders, constipation,
• weakened immune system, exacerbation of chronic diseases,
• cancer,
• depression,
• loss of skin elasticity,
• brittle nails, hair, bones and teeth,
• constant fatigue,
• Leg cramps,
• increased blood pressure, strokes.

Recommendations:

• Try to make half of your plate vegetables and fruits and consume at least 500 g of various fruits or vegetables per day.
• It is better to eat vegetables and fruits fresh. You can also boil, steam, bake, stew them, but avoid frying.
• Fruits should be eaten only in the morning, and vegetables can be eaten for lunch and dinner.

Fresh vegetables and fruits contain water, fiber, and a whole range of vitamins that a person needs to maintain health. The lack of these substances in the body causes some problems such as:

• Dehydration,
• skin rashes,
• Digestive system disorders, constipation,
• weakened immune system, exacerbation of chronic diseases,
• cancer,
• depression,
• loss of skin elasticity,
• brittle nails, hair, bones and teeth,
• constant fatigue,
• Leg cramps,
• increased blood pressure, strokes.

Therefore, the more vegetables and fruits you eat, the healthier you are.

Recommendations:

• Try to make half of your plate vegetables and fruits and consume at least 500 g of various fruits or vegetables per day.
• It is better to eat vegetables and fruits fresh. You can also boil, steam, bake, stew them, but avoid frying.
• Fruits should be eaten only in the morning, and vegetables can be eaten for lunch and dinner.

Fruits and vegetables are the best sources of vitamins, minerals, fiber and water. Daily consumption of these products has a positive effect on your health.

Recommendations:

• Try to make half of your plate vegetables and fruits and consume at least 500 g of various fruits or vegetables per day.
• It is better to eat vegetables and fruits fresh. You can also boil, steam, bake, stew them, but avoid frying.
• Fruits should be eaten only in the morning, and vegetables can be eaten for lunch and dinner.

Eating fried and fatty food is very harmful to your health, so continue refraining from it.

Recommendations:

However, it is necessary to eat foods rich in healthy polyunsaturated fats. These foods are fish, unrefined vegetable oils, avocados, and nuts. They normalize the level of cholesterol in blood, improve immunity, improve brain function, strengthen heart and blood vessels and stimulate the work of the lungs. 

Fried and fatty foods contain trans fats and carcinogens that pose a serious threat to the body and cause serious problems such as:

• Oncology
• nausea and heartburn,
• exacerbation of chronic diseases,
• obesity
• hypertension,
• cholecystitis,
• heart attack and stroke,
• liver diseases.

Therefore, the less fried and fatty food you consume, the better it is for your body.

Recommendations:

Avoid fried foods and foods that contain carcinogens and trans fats. These products are mayonnaise, semi-finished products, sausages, cakes, milk chocolate, fast food, crackers, chips.

However, it is necessary to eat foods rich in healthy polyunsaturated fats. These foods are fish, unrefined vegetable oils, avocados, and nuts. They normalize the level of cholesterol in blood, improve immunity, improve brain function, strengthen heart and blood vessels and stimulate the work of the lungs.

Fried and fatty foods contain trans fats and carcinogens that pose a serious threat to the body and cause serious problems such as:

• Oncology
• nausea and heartburn,
• exacerbation of chronic diseases,
• obesity
• hypertension,
• cholecystitis,
• heart attack and stroke,
• liver diseases.

Recommendations:

Avoid fried foods and foods that contain carcinogens and trans fats. These products are mayonnaise, semi-finished products, sausages, cakes, milk chocolate, fast food, crackers, chips.

However, it is necessary to eat foods rich in healthy polyunsaturated fats. These foods are fish, unrefined vegetable oils, avocados, and nuts. They normalize the level of cholesterol in blood, improve immunity, improve brain function, strengthen heart and blood vessels and stimulate the work of the lungs.

If you eat less than 3 hours before bedtime or right before bedtime, you may face the following problems:

• overweight,
• nausea, constipation, indigestion,
• absence of proper body recovery,
• aging of the body,
• interrupted body's 'biological clock'
• metabolic disorders

Recommendations:

The last meal should be eaten 3-4 hours before bedtime.

It's really good for your health. The last meal should be eaten 3-4 hours before bedtime.

Do not try to lose weight by refusing to eat after 6 pm. You will experience a feeling of hunger all evening, and the body will begin to accumulate fat.

Recommendations:

The last meal should be eaten 3-4 hours before bedtime.