1. Play sports and walk away from the main highways. Feel free to wear gauze bandages if smog or smoke hangs up.
2. Increase your intake of clean water. Minimum 1 liter per day at normal temperature conditions. Someone may need more, determine the volume yourself. A simple test: if you feel thirsty after lunch, then you are not drinking water. Then drink 30-1 glasses 2 minutes before meals. After – it is undesirable, but if you really want to, stand the same half hour. Many people drink large quantities of tea, coffee, milk, fermented milk products, but these liquids often lead to a violation of the regulation of water-salt balance.
3. Avoid foods that contain hazardous food additives. First of all, these are sausages, semi-finished products, smoked meats, soda, curds, ketchups, sauces. They contain an excess of dyes, thickeners, leavening agents, preservatives, and flavor enhancers. Consider: the body can react with lightning speed to some foreign substances. For example, tartrazine, a yellow dye, causes bronchospasm. But don’t panic! Among the additives there are natural ones, for example, pectin or curcumin – they are harmless.
4. Eat cereals, vegetables and fruits daily. The best way to start your day is oatmeal mixed with oat bran, which is high in soluble fiber, while the peel of vegetables and fruits is rich in insoluble fiber. What is its use? Insoluble fiber stimulates intestinal activity and promotes cleansing, while soluble fiber is responsible for the normalization of microflora. No wonder the British say: “An apple a day – and you don’t need a doctor.” In general, the rougher the food, the healthier it is. Of course, if you do not have problems with the gastrointestinal tract. If there is, bake apples and pears, there will be less vitamins, but the fiber will not disappear anywhere. And it is advisable to serve porridge to the table without sugar, salt and with a minimum amount of butter.
5. Drink natural juices 2-3 glasses a day. But buy them in glass containers. It is in it that there are no preservatives, since in canneries, sterilization is achieved using high temperatures. The most useful juices with pulp: apple, pear, peach, carrot, pumpkin, apricot.
6. Maintain your immune system. The body’s resistance will be increased by natural antioxidants. They are found in many products, and not the most expensive ones. For example, carrots contain beta-carotene. Moreover, it is better absorbed from boiled carrots. Red bell pepper is a storehouse of ascorbic acid. Green peas contain a large amount of trace elements. Onions and garlic are natural sources of phytoncides. Vinaigrette with onions or garlic is an excellent salad for autumn-winter, when immunity decreases. Tomato paste contains a huge amount of the fat-soluble antioxidant lycopene, so it’s best to add it to a fry with butter. Don’t forget the citrus fruits!
7. At least once a week, spend fasting days or starve (Before making a decision, be sure to consult with your doctor). A fasting day can be based on a mono-diet – cereals, vegetables, fruits or even potatoes, but without sour cream, fat, oil. It is advisable not to use salt and drink the required amount of water on a fasting day. What is the use of such unloading? The kidneys, the liver, which we freed from their usual load, more actively on this day secrete what interferes with the proper functioning of the body and harms it.