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11/06/2020

Zdrave navike, koje bi trebalo usvojiti što pre

Author:Snežana Tucović

Navika je oblik ponašanja koji se dešava na podsvesnom nivou, na kom nema razmišljanja, već se naše ponašanje obavlja, bez naše volje, po nužnosti, bez aktivnog učešća svesti. Sve se odvija automatski, kao da smo na autopilotu. Da bi ponašanje prešlo u naviku, neophodno je da se često ponavlja. Mnogo puta! To je najveća i jedina „tajna“ kada je u pitanju formiranje navika. 

Nove navike mogu da nam obogate život, na mnogo načina i da nas učine zdravijim, zadovoljnijim i boljim. 

Šta su to zdrave navike koje zdrave navike usvojiti ?

Za početak, doručak praktikujte pre kafe

Evo šta istraživanja pokazuju, zašto kafa, nikako nije dobra pre jela.

  • Kada je pijemo pre doručka, kafa povećava količinu želudačne kiseline, koja vremenom može izazvati probleme na želudcu, kao što su čir i iritaciju creva. 
  • Kafa povećava osećaj stresa i utiče na hormone. Glavni razlog zbog kojeg kafa povećava osećaj stresa  je disbalans koji kofein pravi među hormonima. Kafa na prazan želudac smanjuje lučenje serotonina, hormona sreće. 

Zato je savet: dan započnete ili voćem, ili laganim doručkom, pre kafe. Ovo su zdrave životne navike koje će pomoći vašem zdravlju !

Istegnite se!

Uverenje da samo gimnastikom, pomažete jutarnje razgibavanje i telo ispunjavate snagom, je pogrešno. Istina je da vežbe istezanja, učvršćuju telo i  ispunjavaju snagom. Istezanje je odličan je način da se telo zategne, smanji stres i tenzije, koje nas pritiskaju razmišljanjem o novom danu. Dovoljno je svega 5 minuta da istegnete vaše telo i osetite veću pokretljivost i poletnost.

Ova navika nek ispuni svako vaše jutro. Zdrave navike, kao što je jutarnje istezanje, mogu vam olakšati fizičku pokretljivost i ulazak u novi dan.     

De

Ne osuđujte sebe, ni druge      

Osnovna greška u međuljudskim odnosima je osuđivanje drugih! Kada osuđujemo tuđe postupke, mi u stvari pokušavamo da preuzmemo kontrolu nad situacijama koje ne mogu biti pod našom kontolom. 

Nekog ko nije ispunio naša očekivanja, ne bi trebalo gledati kao lošeg, već onakvim kakvim jeste. Ljude ne treba posmatrati kao „prave“ ili „pogrešne“, već kao različite!  Često, naša potreba da osuđujemo druge, posledica je nedostatka snage da poradimo na svojim greškama i slabostima. 

Isto važi i za osuđivanje samih sebe. Samoprihvatanje – posmatranje sebe kao osobu, s vrlinama i manama, umesto negovanja kritike o sebi, vodi značajnom menjanju sebe, uvećanju ljubavi za sebe! Zdrave životne navike ne osuđivanja, vode ka dubljoj ljubavi, koju treba  uvek da imamo, za sebe i druge.

Ključ za promene je u nama! Rešenje problema, treba da potražimo u sebi. Fokusirajte se, na menjanje ličnih obrazaca ponašanja i uverenja, umesto na osude sebe i drugih.  

Naspavajte se dobro

Kako usvojiti zdrave navike dobrog spavanja takođe je često pitanje, u današnjem tempu življenja. Većini odraslih osoba potrebno je 7 do 8 sati sna svaku noć. Zašto je to važno?  Kvalitetan noćni san, ima mnoge koristi za nas:

  • Ređe ćemo se razboljevati
  • Poboljšaćemo i psihičke i fizičke sposobnosti i raspoloženje
  • Razmišljaćemo jasnije i bićemo uspešniji na radnom mestu
  • Donosićemo bolje odluke i izbeći povrede, koje se dešavaju neispavanošću.

  Zdrave navike spavanja, odredi će rutine odlaska na spavanje:

  • Odlaskom na počinak, u isto vreme, najkasnije u  23h svako veče
  • Neka vaša spavaća soba bude čistog vazduha (provetrena) zamračena i tiha
  • Izbegavajte jedenje, pričanje, ili gledanje televizije u krevetu
  • Pokušajte da ne razmišljate o stvarima koje vas brinu, kada legnete u krevet

Zdrave navike za zdrav život, sprovodite dobrim spavanjem! 

Devojka ušuškana u krevet

Planirajte i zapisujte svoje planove

Na kraju svakog dana, napravite listu stvari koje sutradan treba da uradite. Planirajte! Završavanje ovih zadataka i precrtavanje sa liste će vas dodatno motivisati i pomoći da budete još produktivniji. Takođe, organizujte svoj kalendar i nekoliko dana ranije zapišite važne sastanke, ili događaje koje ne smete propustiti. Ponekad je teško zapamtiti toliko stvari koje treba uraditi, stoga su spiskovi uvek dobra ideja.

Usvojite novi hobi

Hobi bi trebalo da bude sastavni deo našeg života, jer se uz pomoć njega, sklanjamo od svakodnevnog stresa i rutine kojoj smo izloženi. Uz pomoć hobija možemo da se oraspoložimo, opustimo, i spremimo se za dalje radne zadatke, sa manje stresa i više produktivnosti

Čak i kada radimo posao koji volimo, taj posao je svakako stresan i oduzima nam dosta energije i volje. Hobijem možemo da nadoknadimo ono što nam je posao oduzeo, a to će biti dobro i za nas, i za posao, i za ljude sa kojim radimo. 

Neka vam ljubav, prema onom što volite da radite, otvori put ka vašem hobiju, dal’ to bilo čitanje, slikanje, fotografisanje, izrada nekih predmeta vašom rukom… bilo šta, što vašem srcu prija. 

Prošetajte svaki dan           

Zdrave navike, ne bi bile potpune, bez upražnjavanja šetnje svaki dan. Šetanje je generalno najbolji vid fizičke aktivnosti za telo, jer ima neverovatne zdravstvene prednosti, posebno brza šetnja od 30-45 minuta. Ovo su samo neke prednosti,  zbog kojih, zaista vredi, u navike da uvrstite šetnju svaki dan:

  • Smanjuje rizik od Alchajmera
  • Zateže mišiče tela
  • Poboljšava rad srca i smanjuje krvni pritisak
  • Poboljšava zdravlje debelog creva
  • Podiže raspoloženje
  • Pobeđuje glaukom
  • Efikasno skida višak kilograma

Šetnja, ukoliko je možete priuštiti u prirodi, uvrštena u vaše zdrave navike biće vaš najbolji doktor.

PAr uživa u šetnji prirodom

Navike su neminovnost i ne možemo da ih uništimo, ni sprečimo njihovo nastajanje. Ali, možemo da naučimo da njihovu energiju, svesno usmeravamo na ona ponašanja, koja pomažu našem razvoju i smislenijem životu. Sve ove navike definišu ko smo mi zaista i koja je naša sudbina. I zato – menjajući svoje navike, mi menjamo i naš karakter, a kada menjamo karakter tada smo mi kreatori sopstvene sudbine!

Ne odustajte u dobrim promenama sebe!

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