Active living at work possible
There are many ways to be active in business life, and it is enough to be at your desk during working hours. Whether you are at home or at work in the new working order, the guide I have shared will help you.
**Desk work**
We work in front of the computer, long meetings, conference calls, which I know has been constantly in camera lately, time-limited tasks, things that will be finished right now, today will definitely tie you to the chair. We are all familiar with this work pattern.
In the middle of a very busy day, it's important to remind ourselves to get up and move. It's not just about getting up. Sitting too much and repeating it every other day will return you joint pain, fatigue and reluctance to move.
**So what can we do?**
Sitting in a chair too long can be harmful, just as standing for long periods can be harmful in repetitive processes. Standing, like sitting, is not healthy for blood circulation. If your work routine is causing you to repeat prolonged sitting or standing, it's definitely time to move on!
**Your to-do list to activate your work life**
Making phone calls standing up: If you have the chance to make phone calls while standing with your mobile phone, you can take more steps and increase your oxygen intake with fresh air if you have the chance to go out.
Moving where you are: If it is not possible to leave your desk, you can move around your desk with small steps and do easy-to-apply movements such as work yoga on a chair that will reduce your joint load.
Drinking your coffee outside: Maybe a few times a week, instead of drinking your coffee in the office, you can drink your coffee outside and do some of your work here. This will both help you relax spiritually and increase your daily step count.
Dealing more face-to-face: It may not be possible in every working order, especially during the pandemic process, we have been quite far from implementing this step for the last two years. However, if you are physically working in the same workplace, it is possible to verbally transfer simple correspondence to the person concerned by walking. This will both strengthen your social relationship and greatly increase your activity intensity.
**Moon Break**
Your lunch is your time to take a break and recharge. It's time to leave your desk or workstation at lunchtime, it's time to take the break you need.
**Why should you step away from your desk at noon?**
The only long and intensely effective period between the day to discharge: I think most of us feel more in control at the computer. For this reason, it is comfortable to use the rest breaks we will spend there. Looking at the screen for such a long time at the computer can cause eye dryness as well as postural disorders.
It's a good time to socialize: It's a good time to spend time with your teammates and get to know each other, and this closeness will make you perceive the work environment more positively and increase your productivity.
It helps in weight control: Eating while working at a desk can cause you to consume more calories, eating in front of the screen, whether it is a computer, television or smartphone, keeps you away from the feeling of satiety and understanding what you are consuming.
It allows you to move more: Make sure to use this opportunity to increase your daily step count. Or you can practice during your lunch break. You can plan like this: 20 minutes of brisk walking, 20 minutes of low-intensity exercise (like basic yoga or pilates you can do with work clothes), or if you have a registered gym, a quick cardio session can renew all your cells, speed up your blood flow and get you back in the day. It can keep you fit for the rest.
You can do any routine that suits you two or three times a week.
It is possible to stay active in business life, we usually think that we need to take big actions for this, but focusing on accelerating blood flow and increasing joint mobility will help us prevent many health problems before they occur. It always takes small movements and a disciplined routine.
It's time to detoxify, get rid of winter bloats
For many of us, the winter season may be a period when we spend more time in our homes, our relationship with food and drink increases, our movements decrease, naturally we begin to feel the heaviness in our bodies, and we complain about bloating complaints. If you have left the snowy days behind and want to get lighter as you approach spring step by step, get rid of the toxins that accumulate in your body and turn into unnecessary burdens, and improve your holistic health by detoxing, this article can help you. If you think of being hungry, consuming only liquids or doing strenuous exercises when you think of detox, now is the time to change your perspective. There are more than one fun way to get rid of the toxins that have accumulated in your body, to get rid of bloating, to lighten up. Let's talk about spring detox together:
**Increase your daily fluid intake**
Consuming sufficient amount of water is of great importance for the healthy continuation of our vital activities. Dehydration can have negative consequences in many different areas, from headaches to urinary tract problems, from kidney disorders to early signs of aging on the skin. On the other hand, it can cause disruption of the digestive system and therefore the accumulation of toxins in the body. Accumulated toxins also pave the way for many health problems. Drinking enough water every day is essential not only to quench thirst, but to burn fat, ensure proper absorption of nutrients, support the detox process, raise energy levels and strengthen immunity. In addition to water, herbal teas, detox liquids, fruit and vegetable juices, and healthy smoothies are great opportunities to support all these processes and increase fluid intake in a fun way. Green drinks that you can choose as a snack, lemon slices that you can sweeten your water with, herbal teas that serve as a source of healing as well as physical and mental relaxation are among the fun and healthy alternatives to increase your daily fluid consumption.
**Cut down on sugar, stay away from packaged foods**
Processed sugar, besides tiring the metabolism unnecessarily, also creates the basis for many health problems. Refined sugar, which plays an active role in the emergence of various ailments from obesity to heart diseases, from skin problems to fatty liver, also poses an obstacle to the body's ability to purify itself. Sugar, which makes it difficult for the internal organs to work efficiently, causes the body to be unable to detoxify. This means that toxic substances cannot be removed, the body will not be able to clean itself and will have to struggle with different problems.
**Make sure to stay active**
Moving is the most critical action for our holistic health. For the continuation of both mental and physical health, it is imperative that we stay active and try to increase our daily steps. Although doing sports is usually associated with the weight loss process, you can strengthen your metabolism by exercising regularly, regardless of your body weight. Exercising also reduces inflammation, helping your body's systems, including the detoxification system, function properly and protect against disease. On the other hand, exercise is the most important key point to alleviate the weights in your body such as bloating, indigestion and edema. The toxins you expel while sweating during exercise will also help your body breathe and support your detox process. Even a 20-minute walk that you add to your daily routine can provide effective results in a short time.
**Reduce salt consumption**
If you are one of those who add salt before tasting the food, who love the salad with plenty of salt, or who cannot eat vegetables without salt, it may be time to change your perspective. Consuming too much salt not only tires your kidneys and liver, but also prepares the ground for your body to retain excess fluid, especially if you do not drink enough water. Because not drinking enough water and consuming too much salt causes your body to release an antidiuretic hormone that inhibits urination and detoxification. Excessive fluid accumulation can also manifest itself as bloating and puts unnecessary weight on your body. Therefore, the fastest way to relieve your body of this burden is to reduce salt consumption as much as possible. You can try to flavor your meals and salads with different spices instead of salt. Don't forget to increase the amount of water you drink while reducing salt.
Sleep well
Sleep helps all the systems in the body work properly. Adequate and quality sleep is essential to support the body's holistic health, natural detox system and efficient functioning of the metabolism. Sleep, which allows the brain to regulate its functioning and the body to recharge itself, also helps to remove toxins accumulated throughout the day. When you don't get enough sleep, toxins can accumulate and threaten your health, as your body will not have time to do its necessary tasks. Therefore, you should make sure that you have a sleep pattern and get enough sleep.
What should we pay attention to in functional nutrition?
The biological systems we have work with each other in a certain rhythm and cooperation. For example, our brain is in communication with our intestines and our intestines with our skin, and any discomfort that occurs may not only belong to the area where the symptom is seen. Our body has a biological ecosystem and a dynamic communication network. Functional nutrition is a practice that adopts the principles of functional medicine and evaluates the factors in interacting biological systems with their root causes. It approaches with a personalized comprehensive nutritional assessment based on the patient's current health status and with a solution that addresses all systems. This approach is shaped according to the person's lifestyle and needs.
**So how does functional nutrition do this?**
“How can a nutritional approach unravel the root cause of a disease and restructure health?” you might think. The first step is to identify and remove foods that are no longer good for you in your diet, and replace these foods with foods that will activate or support the body's self-healing systems. For example, milk and dairy products that we know are healthy may be a cause of intolerance for you. In summary, your functional nutrition program is prepared in such a way that it can serve your health and absorb all your individual and biological differences.
**Features of the functional nutrition plan**
Every food we eat is a message to our current health and an investment in our future health. Nutrition from nature directly affects our metabolism, inter-system communication and positive/negative gene expression. Our genes are not our destiny. It is up to us to choose which gene to activate and which to leave dormant with the right foods. The most accurate way to determine this is the elimination diet.
**Elimination diet**
The elimination diet is a diet that lasts 4-6 weeks used to help people with food intolerance or sensitivities identify which foods are contributing to their symptoms. An elimination diet can also reduce the level of inflammation in the body by relieving symptoms such as bloating, gas, diarrhea, constipation and nausea.
**Feeding with rainbow colors**
Phytochemicals or phytoesters are chemicals produced by plants. They give plants color, taste and smell. While protecting plants from pesticides and environmental factors, each color has its own benefits. The important thing here is to consume the whole food. Eating a wide variety of seasonal and organic foods and using food as instruments between us and nature is perhaps the best thing we can do for our biological rhythm.
**Including the right fats in every meal**
When it comes to fat, there is a tendency to remove or reduce it completely from the diet. In fact, fat consumption is necessary for our body to function properly. By choosing the right oil, we get enough energy, reduce inflammation, protect heart health, and facilitate the work of fat-soluble vitamins such as vitamins A, D, E and K. Unrefined, cold-pressed olive oil and ghee are our first choices. Olive oil is a powerful antioxidant and is rich in polyphenols. In addition, it is very important to include avocados, olives, oily fish, nuts and oil seeds in the diet in terms of essential oil intake.
**Reducing coffee, sugar and alcohol consumption**
Current research has determined that refined sugar can suppress our immune system for hours after consumption. Limiting starch and sugar regulates blood glucose by preventing the sudden release of insulin and contributes to overall health. Reducing the consumption of sugar, alcohol and caffeine also reduces the risk of chronic diseases such as obesity, Type 2 diabetes, cardiovascular diseases by reducing inflammation in the body.
**Restricting milk and dairy products**
Milk and dairy products, gluten, soy and alcohol can be counted among foods that are difficult to tolerate. Many of us can develop an allergy/intolerance to milk and its products due to the A1 casein and lactose content. Since the milk we consume today contains additives such as antibiotics, growth factors and allergenic protein, milk has become an industrialized food by moving away from its natural structure. It is a priority to remove foods that we are sensitive to or may show from our diet, as they may cause inflammation in the body. Vegetable milks can be preferred instead of milk. You can include more calcium-rich dark leafy greens, sardines, broccoli and almonds in your diet.
Ways to exercise like a pro for more efficient workouts
Sport, which is indispensable for a healthy life, is of great importance for both our mental and physical health. A short, slow-paced walk or intense cardio may be part of your workout routine. However, regular exercise alone is not enough for targeted exercises aimed at achieving efficient results. If you want to get real efficiency from the exercise you do, besides the factors that will increase your performance, you should also pay attention to many different issues in your daily life. Let's examine together the points you need to pay attention to in order to increase the efficiency you get from your exercises, just like a professional.
**Be stable**
Stability is the most important element of getting efficiency from exercises. Many professional athletes say they owe their success to small routines. Being active, constantly moving, including sports in your daily routines not only improves your physical and mental health, but also has a protective effect against possible injuries. Taking a short walk every day, even for at least 15 minutes, helps warm up your body, prepare it for exercises, and increase your efficiency.
**For lots of water**
It is very important to drink enough water for your muscles to function optimally during your workouts. The connective tissue layers that bind and surround your muscles are mostly made up of water. Therefore, your performance can be adversely affected when you are dehydrated. Pay attention to adequate and regular water consumption.
**Don't forget the stretches**
The more prepared your body is for exercise, the more comfortable it will move, the more comfortable you will do the movements; so you get the same amount of efficiency. No matter what sport you are interested in, exercise with a raw body can have very dangerous consequences. This is why stretching movements are critical. Activating the muscles immediately after the muscular system is relaxed and stretched allows you to easily adapt your body to the exercise.
**Don't forget to jump**
Yes, you read it right. Jumping is the most effective way to increase the efficiency of exercises. Jumping, which improves general sports performance and helps prepare your body for every sport from basketball to badminton, from volleyball to boxing, warms your body, increases your strength and allows you to activate all your muscles.
**Prepare your mind**
It is not enough to just prepare your body for efficient exercises; You also need to train your mind. Professional athletes strive to improve their mental abilities, just as they warm up their muscles. These abilities include awareness, attention, and decision-making. You can get the most out of sports when you do your exercises by eliminating distractions, with real determination and dedication.
**Get a fitness buddy or personal coach**
The right and quality equipment are effective tools to increase your efficiency whether you are exercising at home, in the gym or outdoors. The sports shoes you prefer, sports equipment suitable for the type of exercise you will do, sports clothes that will make you feel comfortable and comfortable, a smart watch that will provide appropriate reminders and recommendations and much more can help you increase the effectiveness of your exercises.
**Take care of your sleep**
Sleep gives your body time to heal, recharge, and repair and develop the muscles that work during exercise. When we get enough quality sleep, the body produces growth hormone, and this growth hormone is also crucial for athletic recovery. On the other hand, regular sleep is essential for the successful functioning of both your body and mind. When planning your routines, don't forget to allocate enough time for your sleep.
**Don't forget to have fun**
If you see your exercises as part of a boring routine, no matter how much attention you pay to the above items, you may not be able to get full efficiency. When you manage to have fun and make your exercises enjoyable, you can both feel much better and perform all your exercises like a real professional in a way that will provide the most efficiency.
As a result, exercising like a pro is actually not that difficult. The important thing is to prepare both your body and mind and always continue with determination.
@liveup
