Contents
How to build a balance between work, family and personal time? How to learn to plan for the long term and remember to regularly monitor your health? Let’s take a look at proven ways to take care of yourself.
Find a balance
Problem
Modern women are often forced to be torn between family, work and trying to make time for themselves. We are trying to build a successful career, raise happy children, maintain partnerships, take care of our health and not lose ourselves in the flow of everyday life … Sometimes this leads to a feeling of constant hustle and bustle and an endless race against time, which is impossible to win.
Solution
We propose to enter into a rhythm: build a global system of priorities and pursue not the quantity, but the quality of your goals. Take a day and write down an ideal picture of the world for each of the areas of your life. Dream work – what is it? What do you want to achieve in your relationship with your partner? What are the goals for your family?
Then, under each block of goals, write ways to achieve them. Assess how rhythmic the picture of your life path turned out to be? If there is a clear “skew” towards one of the areas, think about how you can fix it. And in no case do not forget about the block of personal goals, aspirations and hobbies!
Nuances
Wanting to put our lives in order, many of us try to realize all our tasks at once in each area … And they fall into the trap of imaginary helplessness – after all, the amount of work seems exorbitant, and the goals are unrealizable.
To prevent this from happening, make the achievement of goals a regular practice, enter them into your daily life. Set yourself no more than 2-3 most important goals for the next six months or a year and concentrate on them. And only after achieving them, proceed to the formation of the next cycle of tasks.
Learn to plan
Problem
We all know how sometimes it can get bogged down in daily routines and endless to-do lists. Even if there is an understanding of long-term goals, a planner on the phone and reminders in the mail for short-term tasks, it is still easy to get lost in the working rhythm and drown in business.
Solution
If there are too many daily tasks and you feel that the daily routine is slipping and failing, try the “square method”. Every morning, write out the tasks for the day in a simple table:
Tasks from the first group must be completed in the first place – while it is better to ensure that there are no more than 1-2 such tasks per day. Tasks from the second group are performed in a working rhythm on the same day or in the next. Tasks from the third group can be delegated to relatives or colleagues, and tasks from the fourth group can be postponed or canceled altogether.
Nuances
Do not forget that regularity is important in many areas. Although playing sports, walking in the air, eating and going to bed and I want to intuitively refer to “non-urgent and unimportant” matters, they should always be included in your schedule. It is a regular, stable, physiological routine that helps our body find strength for all other tasks.
Take care of yourself
Problem
The frantic pace of modern life sometimes does not give people the opportunity to stop and assess the state of their body – at least until it starts to give some serious signals. Meanwhile, regular stress, emotional overload, insufficient level of physical activity, non-compliance with the drinking and eating regimen can also provoke “non-serious” at first glance, problems – in particular, irregular stools or even constipation.1,2.
Unpredictable or rare frequency of going to the toilet, disturbances in the rhythm of the bowels, discomfort during bowel movements can lead to a deterioration in the quality of daily life and cause emotional discomfort. At the same time, in 40% of people, the problem of constipation and irregular stools is recurring or chronic.3.
Solution
First, in no case do not ignore the problem and do not dismiss it. This may well be considered a task from the “important and urgent” series, which may require adjustments to your diet and, possibly, lifestyle.
What should be taken care of first? This:
- Balanced diet– increase in dietary fiber (fiber), reduce animal proteins, avoid excessive consumption of sugar.
- Regular physical activity – long walks, stretching and relaxation exercises, yoga, Pilates.
- Compliance with the drinking regime – drinking enough fluids, reducing the amount of coffee-containing and carbonated drinks.
Nuances
One of the ways to normalize the stool and restore the natural rhythm of the intestines can be taking a laxative – the best choice would be .
has a double action: gently cleanses the intestines and normalizes the balance of its microflora due to the prebiotic effect. Thereby restores proper bowel function and regular stools5.
Important advantages of Duphalac®:
- Provides a comfortable, physiological and natural stool without spasms and sudden urge to go to the toilet;
- Non-addictive and suitable for long-term use, which is important for people with chronic constipation6;
- It has a high safety profile, so it can be taken by children from birth, older people, pregnant and lactating women.
Remember that constant attention to yourself, your goals and the rhythm of your body is the key to an easy and interesting life. It’s easy – it’s when regularly!
The material was developed with the support of Abbott to increase people’s health awareness. The information in this material does not replace the advice of a healthcare professional. Contact your doctor.
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1 Minushkin O.N., “Functional constipation: recommendations for diagnosis and treatment”, Regular issues of “BC” No. 11 dated 30.06.2016/703/707, pp. XNUMX-XNUMX
2 Parfenov A.I., Indeikina L.Kh., Pavlov M.V., “Chronic constipation: emphasis on laxatives that stimulate peristalsis”, Regular issues of “BC” No. 17 of 17.10.2016/1167/1171, pp. XNUMX-XNUMX
3 Parfenov A.I. et al., “Chronic constipation: method. Recommendations”; GBUZ Moscow Clinical Research Center Central Research Institute of Gastroenterology – M .: Prima Print, 2016. – 52 p.: Ill., Table. — ISBN 978-5-9907558-8-8.
4 Clinical recommendations “Constipation” 2021 in the subsection of the official website of the Ministry of Health of Russia “Rubricator of clinical recommendations” under the unique identification number KR274 (https://cr.minzdrav.gov.ru/recomend/274_2)
5 Instructions for medical use of the drug Dufalac®, syrup 667 mg / ml, dated 23.08.2018 and instructions for the medical use of the drug Duphalac®, syrup with plum flavor 667 mg / ml, dated 22.05.2018.
6 Boisson J. Long-term habituation of Duphalac® in patients with chronic constipation. M.S.D. – 1995-24-No. 8: 439-444.