Archivi dei tag: physical activity

Awaken Your Inner Harmony: The Ancient Art of Qi Gong

Qi Gong, an ancient practice rooted in China for over 5,000 years, is more than a physical exercise—it’s a journey into self-awareness and balance. Influenced by the spiritual philosophies of Taoism, Buddhism, and Confucianism, Qi Gong evolved through centuries, adapting elements from martial arts along the way. Today, more than a thousand variations of Qi Gong exist, each shaped by the unique touch of its teachers, yet all founded on a common goal: maintaining balance in body, spirit, and energy for holistic health.

Chinese medicine includes well-being hinges on the free flow of energy, or “Qi,” throughout the body. Qi Gong serves as a vital practice to ensure that this energy remains unobstructed, promoting health and preventing illness. As practitioners engage with Qi Gong, they begin a transformative process of inner exploration—one that uncovers not just physical harmony but emotional and spiritual equilibrium as well.

Discovering Balance in Movement

Practicing Qi Gong is not merely a physical act but a meditative journey. Through its deliberate movements and focused breathing, you learn to detect subtle shifts in your body, both in moments of stability and imbalance. When transitioning from one foot to another, for instance, you become aware of your vulnerability—your own fragility. Conversely, when standing firmly with both feet grounded, you embody strength and resilience. Each motion in Qi Gong is a step toward understanding yourself.

The pursuit of balance does more than just stabilize your body; it lightens your spirit. There is an undeniable sense of freedom that comes from aligning your energy with the world around you. Moreover, this practice extends its benefits to your body’s internal systems. As Qi flows through your meridians—the energy pathways—your circulation, digestion, and respiratory functions improve, deepening the connection between your body and mind.

Body Awareness: A Gateway to Self-Understanding

Qi Gong teaches that the body is the core of our relationship with ourselves, with others, and with our environment. The first step to deepening this connection is through mindful observation. By paying attention to muscle tone, posture, and balance, you tune in to the language of your body. Listening to your body’s cues allows you to respond to your needs, promoting a greater sense of harmony.

At its heart, Qi Gong is a practice of finding balance—not just physically, but energetically and mentally. The more you pay attention to your movements, the more you notice a shift in your thoughts. This growing awareness fosters a sense of inner peace, offering a refreshed perspective on life and the world around you.

The Transformative Power of Qi Gong

Qi Gong is more than a wellness technique; it’s a lifelong practice of self-love and connection to the universe. As you engage with it, you begin to see that by caring for your body, you also nurture your mind and spirit. The search for balance in Qi Gong becomes a metaphor for a balanced life, where you feel connected to yourself and the world in a deeper, more meaningful way.

Have you ever tried Qi Gong, or are you curious to begin this practice? How do you connect with your body and spirit in your daily life?

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4 Tips to Kick Off the Day with Balance and Joy

Any day is perfect to reassess how we approach our lives both personally and professionally. Instead of getting swept up in the noise, why not focus on creating a balanced, fulfilling lifestyle? To help you kick off your day, here are four essential tips that will not only enhance your productivity but also bring more joy and inner peace into your everyday routine.

1. Learn to Say No: Prioritize Yourself
One of the most valuable lessons you can learn is the power of saying no. It’s not just about declining a task; it’s about respecting your values and listening to your needs. When you manage your priorities—both at work and in your personal life—you become more productive and more available to others, and yet, you often find there’s little time left for what truly matters to you.

Start saying no to things that don’t align with your values or overload your schedule. By asserting yourself and guarding your time, you can create space for what genuinely enriches your life.

2. Have More Fun and Move More Often
A healthy lifestyle is more than just eating right—it’s also about staying active and limiting the time spent sitting. But exercise doesn’t have to be a chore! Why not combine the useful with the enjoyable? If you want to move more, consider taking a leisurely walk through a park or joining a dance class with friends.

The key is to find activities that not only keep you active but also make you smile. Fun physical activities nourish both the body and the soul, and they can be the perfect remedy for a sedentary lifestyle.

3. Smile More Often: Cultivate Positivity
Too often, we waste energy on anger, criticism, or stress. But did you know that for every minute spent being angry, it takes an hour to recover your energy? Make a conscious effort to cultivate happiness by shifting your perspective. Instead of focusing on the negative, try to embrace the good that life offers.

Here’s a fun exercise: each day, write down three positive things that happened to you or moments you appreciated. Place those notes in a jar, and whenever you feel down, pick one out and relive those pleasant memories. This simple habit can help you stay grounded in gratitude and foster a positive mindset.

4. Take Advantage of Silence: Disconnect and Recharge
In a world filled with constant noise and distractions, we rarely get the chance to experience silence. Yet silence is essential for our mental clarity and well-being. Try to disconnect from digital devices and enjoy moments of quiet. Whether it’s a peaceful walk in the woods, a short siesta during your workday, or a mindfulness session, these moments of stillness can recharge you more than you realize.

Create your own personal “digital detox” rituals to regularly escape the constant buzz of notifications and information. Silence is not just the absence of noise but it’s also an opportunity to reconnect with yourself.

Remember that it’s up to you to adopt a more balanced and joyful life. By learning to say no, having more fun, smiling more, and embracing silence, you can create a lifestyle that balances productivity with joy. Start small, but be consistent. These four tips can transform not just your day, but your entire life into one filled with happiness, balance, and well-being.

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The Secrets of Longevity: Habits for a Longer, Healthier Life

Living a long, healthy life is a goal many of us aspire to. While genetics play a role, lifestyle choices significantly impact our life expectancy and overall well-being. Experts have identified several habits that can contribute to longevity. Here’s a closer look at these practices and how they can enhance your life.

Spending Time with Loved Ones

Social connections are essential for a long, healthy life. Spending time with family and friends leads to the gradual and prolonged release of oxytocin, a hormone that helps combat stress, chronic diseases, and premature aging. Oxytocin, often referred to as the “bonding hormone,” promotes feelings of trust and reduces anxiety. Strong social ties are linked to lower risks of heart disease, enhanced immune function, and improved mental health. Prioritize quality time with loved ones to nurture these relationships and reap the health benefits.

Adopting a Plant-Based and Balanced Diet

One of the secrets to increasing life expectancy is embracing a vegetarian or plant-based diet. Diets rich in fruits, vegetables, legumes, nuts, and whole grains provide essential nutrients that support overall health. Plant-based diets are associated with lower risks of chronic diseases such as heart disease, diabetes, and certain cancers. They are also rich in antioxidants, which protect cells from damage and reduce inflammation. Incorporating more plant-based meals into your diet can lead to a longer, healthier life.

A balanced diet, rich in fruits, vegetables, and good fatty acids, is fundamental to longevity. Nutrient-dense foods provide vitamins, minerals, and antioxidants that protect against chronic diseases and support overall health. Healthy fats, such as those in avocados, nuts, seeds, and olive oil, promote heart health and reduce inflammation. Eating various colorful fruits and vegetables ensures a wide range of nutrients that support bodily functions and prevent disease.

Exercising Daily

Daily physical activity, even as little as 10 minutes, can significantly increase longevity and improve quality of life. Exercise strengthens the cardiovascular system, enhances muscle and bone health, and boosts mental well-being. A study published in Nature Medicine confirms that engaging in hobbies, passions, or sports leads to happier and healthier lives. Regular exercise releases endorphins, which improve mood and reduce stress. Aim to include a mix of aerobic, strength, and flexibility exercises in your routine for optimal benefits.

Maintaining Regular Sleep Patterns

Going to sleep at regular times is crucial for maintaining good health. Consistent sleep patterns help regulate the body’s internal clock, improve sleep quality, and reduce the risk of sleep disorders. Quality sleep is essential for cognitive function, emotional well-being, and physical health. It supports memory consolidation, immune function, and cellular repair. Strive for 7-9 hours of sleep per night and establish a calming bedtime routine to enhance sleep quality.

Spending Time Outdoors

Spending time outdoors and getting fresh air is vital for brain health and cognitive function. Exposure to natural light helps regulate circadian rhythms and improves mood. Outdoor activities often involve physical exercise, which enhances cardiovascular health and mental well-being. Additionally, being in nature reduces stress, improves concentration, and boosts creativity. Make it a habit to spend time outside daily, whether it’s walking, gardening, or simply enjoying a park.

Embracing a Holistic Lifestyle for Longevity

Adopting these habits can lead to a longer, healthier, and more fulfilling life:

  1. Cultivate Strong Social Connections: Make time for family and friends. Participate in social activities and nurture meaningful relationships.
  2. Adopt a Plant-Based and Balanced Diet: Increase your intake of fruits, vegetables, legumes, nuts, and whole grains. Experiment with plant-based recipes and meals. Focus on nutrient-dense foods rich in vitamins, minerals, and healthy fats. Limit processed foods and sugary snacks.
  3. Exercise Regularly: Aim for at least 10 minutes of physical activity daily. Find activities you enjoy, such as walking, cycling, or yoga.
  4. Maintain Regular Sleep Patterns: Establish a consistent sleep schedule and create a relaxing bedtime routine.
  5. Spend Time Outdoors: Incorporate outdoor activities into your daily routine. Enjoy the benefits of fresh air and natural light.

Integrating these habits into your daily life can enhance your health, well-being, and longevity. Small, consistent changes can lead to significant, lasting improvements, helping you live a vibrant, healthy life well into your later years.

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The Significance of Combatting Stress: Understanding Why and How

In our daily lives, the term “stress” likely finds its way into our vocabulary frequently. It’s a familiar sensation stemming from the multitude of commitments, looming deadlines, and the constant struggle to find time for ourselves.

Stress, in its various forms, manifests as a sense of unease, fatigue, and irritability, rendering us more susceptible to illness and less patient with both others and daily challenges. Yet, stress serves a vital purpose as an adaptive response ingrained within our evolutionary heritage.

Hans Selye, a pioneer in stress theory, viewed stress as the body’s adaptive mechanism to confront perceived threats. This response triggers the release of hormones like cortisol and adrenaline, fortifying muscles and heightening reactivity. Thus, stress, in essence, possesses not only positive attributes but also serves as a necessary survival mechanism for our species.

While our ancestors faced acute physical dangers, modern stressors predominantly stem from psychosocial sources such as work pressures, social dynamics, financial concerns, and overwhelming commitments. Unlike the fleeting threats encountered by primitive humans, contemporary stressors endure, necessitating prolonged recovery periods.

Recognizing the signs indicating that stress may be jeopardizing one’s health is crucial:

  • Sensitivity to stimuli like sound and light
  • Muscular tension and pain
  • Headaches
  • Sleep disturbances
  • Irregular heartbeats
  • High blood pressure
  • Digestive issues
  • Anxiety and depression
  • Irritability
  • Persistent fatigue

When circumstances prevent avoidance of stress, adopting proactive strategies becomes imperative. Engaging in regular physical activity, particularly aerobic exercises like brisk walking, swimming, or cycling, stands out as an effective stress reliever.

Practicing breathing techniques, such as diaphragmatic breathing and slowing the respiratory rate, offers another valuable tool in stress management. Additionally, activities like yoga, tai chi, and meditation, alongside the rising trend of mindfulness, enhance personal awareness and counteract stress.

Moreover, indulging in a soothing massage can elevate oxytocin levels, countering cortisol’s effects. Magnesium, a vital mineral often deficient in modern diets, serves as a potent anti-stress supplement when consumed as part of a balanced diet.

In combating stress, it’s essential to tailor strategies to individual needs and preferences.

What methods do you employ to combat stress in your life? Sharing experiences and insights can contribute to collective well-being and resilience against life’s pressures.

Understanding the Impact of Stress on Sleep Quality

Stress has a profound influence on our ability to sleep soundly. Delving into its effects reveals a complex interplay between mental states and physiological responses that can disrupt the delicate balance of our sleep patterns.

How Stress Disrupts Sleep

Stress creates a turbulent environment within the mind, hindering the tranquility necessary for restorative sleep. Negative thoughts triggered by stressors keep the brain active, impeding its transition into the restful sleep phases. Moreover, cortisol, the stress hormone, acts as a disruptive force, impairing both the onset and quality of sleep cycles. Elevated cortisol levels, indicative of heightened stress, truncate the crucial REM sleep phase—a period vital for memory consolidation and mood regulation.

Recognizing Chronic Stress

The threshold for chronic stress remains elusive, lacking a specific timeframe for its onset. However, chronic stress emerges when the persistent strain begins to erode one’s quality of life. Its insidious nature can induce various sleep disorders, foremost among them being insomnia. Symptoms of chronic stress-induced insomnia include difficulty falling asleep, nocturnal awakenings, unsettling dreams, and a pervasive sense of unrest, often compounding into anxiety and depression. Left unchecked, this cycle perpetuates, amplifying both stress and sleep disturbances.

Addressing Stress-Induced Insomnia: Effective Methods

Breathing Exercises

Employing breathing exercises serves as a potent antidote to stress. The rhythmic inhalations and exhalations offer respite from turbulent thoughts. Moon breathing, a soothing practice done lying down, further calms the mind and body, promoting relaxation conducive to sleep.

Brain Tapping

Drawing from ancient healing traditions, brain tapping harnesses the principles of acupressure to alleviate stress. By gently tapping specific points on the body while affirming positive sleep-related statements, this method harmonizes energy flow, fostering emotional equilibrium and relaxation.

Cognitive Behavioral Therapy (CBT)

CBT serves as a therapeutic ally against stress-induced insomnia, guiding individuals to confront and reshape negative thought patterns. Through targeted interventions and relaxation techniques, CBT cultivates healthy sleep habits and mitigates the impact of stress on sleep quality.

Physical Activity

Regular physical activity emerges as a defender against stress, bolstering resilience and promoting restful sleep. Engaging in moderate exercises like walking or yoga, particularly when timed well before bedtime, channels excess energy and fosters a state of calm conducive to sleep.

Creating a Soothing Environment

Setting the stage for relaxation before sleep can significantly mitigate the effects of stress. Soft music, subdued lighting, and indulgent baths create an ambiance that beckons tranquility, far removed from the clamor of daily stressors.

Exploring Natural Remedies

Aromatherapy and herbal remedies emerge as gentle allies in combating stress-related insomnia. Chamomile, valerian, and linden, renowned for their calming properties, offer solace in teas or supplements. Additionally, homeopathic treatments like Passiflora Incarnata serve to assuage anxiety and promote restorative sleep, offering a holistic approach to managing stress-related sleep disturbances.

In conclusion, the intricate relationship between stress and sleep underscores the importance of proactive interventions in safeguarding our well-being. By embracing relaxation techniques, therapeutic treatments, and natural remedies, we can reclaim the restorative power of sleep.

Do you have your own remedy to get rid of stress and sleep well?

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The Benefits of Morning Exercise: How to Start Your Day Right

Have you ever found yourself pondering the optimal time to exercise, or whether it’s better to eat before or after a workout? Recent studies have shed light on the benefits of engaging in moderate physical activity on an empty stomach.

Picture this: a serene morning, the sun gently rising, and you, embracing the dawn with a revitalizing workout routine. Research suggests that exercising in the morning on an empty stomach can lead to a plethora of health benefits. It primes your body for optimal insulin response, enhances muscle glucose utilization, regulates blood glucose levels, and boosts fat metabolism by up to twofold.

Imagine kickstarting your day with 30 minutes of gentle exercises and endurance training. Not only does this set a positive tone for the day ahead, but it also allows for the detoxification of your intestines during the extended overnight fasting period.

But when should you break your fast? The golden window lies roughly 30 minutes to an hour after your morning workout. A balanced breakfast rich in animal and plant proteins aids in muscle recovery and promotes anabolism. Complex carbohydrates provide the necessary energy to fuel your day. Consider a nutritious breakfast option like low-fat yogurt paired with muesli crafted from nuts and seeds.

Now, let’s talk practicality. Can you envision integrating this regimen into your morning routine? I’ll be honest – my typical morning involves a different sequence: a brief 10-minute meditation, followed by breakfast, a refreshing shower, grooming, dressing up, and then I’m out the door. All in all, it consumes about an hour and 15 minutes of my time. Adding another half-hour for exercise seems daunting.

However, amidst my current working pattern mainly from remote, perhaps now is the opportune moment to explore this morning’s practice. With the flexibility of teleworking, the pressure of rushing to catch public transport to the office fades away. It presents an ideal opportunity to recalibrate my routines and prioritize my well-being.

Let’s seize the chance to embrace healthy habits and redefine our mornings. Who knows? This simple shift in our routines might just set the tone for a more energized, productive, and fulfilling day ahead.

Are you ready to unlock the potential of your mornings?

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Cultivating Wellness: the Synergy Between Good Habits and Your Best Self

In a fulfilling life, an intimate connection exists between good habits, a positive mood, and overall well-being. Here are nine transformative tips that promise to usher tranquility into your life, restore balance, and inch you closer to the personalized concept of happiness that resonates with you.

1. Keep Moving: Embrace the Power of Physical Activity – Embark on a journey towards vitality by incorporating physical activity into your daily routine. Beyond the gym, consider simple changes like taking the stairs, walking to work, or cycling. Your body will be grateful, and the positive footprint you leave on the environment will echo in return.

2. Nourish Your Body: A Mindful Approach to Nutrition – Pay heed to your daily consumption habits. Allocate time for each meal, opt for balanced menus, and add fruits, vegetables, and legumes to your diet. Experiment with new recipes to tantalize your taste buds, steering clear of junk food and fatty meals that hinder metabolism and artery health.

3. Hydrate for Radiant Skin and Vitality – Plentiful water, tea, and juice consumption flush out free radicals, promoting radiant and healthy skin. Embrace hydration as a simple yet powerful tool to invigorate your body.

4. Pursue Passion: Dedicate Time to Enjoyable Activities – Allocate moments in your day for activities that bring joy and relaxation. Whether indulging in manual work, cooking, reading, or learning a musical instrument, these pursuits contribute to your well-being.

5. Digital Detox: Unplug for a Day of Self-Reflection – Challenge yourself to a day free from the shackles of social media and your smartphone. Redirect your focus inward, fostering a deeper connection with yourself. Embrace JOMO (Joy of Missing Out) and shut out digital devices.

6. Embrace Nature: Rejuvenate with Outdoor Activities – Immerse yourself in the soothing embrace of nature through activities like forest walks, picnics, and outdoor escapades. Breathe in the fresh air and reconnect with the world around you.

7. Volunteer: Spread Positivity Through Solidarity – Engage in acts of kindness through volunteering, a pathway often trodden by those seeking tranquility. The positive impact of your deeds will resonate in your life.

8. Radiate Positivity: Adopt an Optimistic Perspective – Approach life with pleasure, optimism, and positive energy. Fend off frustration, recognizing its potential to breed negativity.

9. Cherish Connections: Share Moments with Friends – Nurture your emotional well-being by spending quality time with friends. A simple coffee date or casual conversation can significantly uplift your spirits.

To conclude, the path to a more fulfilling life is paved with intentional choices. Will you adopt one of these habits and embark on a journey towards a healthier, happier you? The power is in your hands!

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Achievable Resolutions for the New Year

As the New Year dawns, resolutions become a familiar topic of conversation. While setting goals is common, the challenge lies in their realization. Often, we find ourselves succumbing to boredom, doubting our abilities, and overwhelmed by competing priorities. The question arises: why bother taking these resolutions seriously? However, the key is not to burden ourselves with unrealistic expectations. Instead, consider setting achievable resolutions that align with your genuine desires.

Here are some practical and realistic resolutions to kickstart your year:

  1. Cultivate Meaningful Connections: Dedicate more time to friends and loved ones, engaging in activities you genuinely enjoy. This is a powerful way to foster connection, even for introverts. Establishing a routine, such as joining a monthly club meeting every first Monday, can make this resolution more manageable.
  2. Express Gratitude Daily: Boost your happiness by expressing gratitude each day. Begin by acknowledging the abundance in your life—your home, your job, and even your gym. Gradually, extend your gratitude to smaller joys, appreciating a blooming flower, the morning sun, or a smiling baby. Over time, you’ll become adept at finding joy in the little things.
  3. Prioritize Sleep and Exercise: Improve your overall well-being by getting adequate sleep and incorporating regular exercise. If you currently sleep less than 7-8 hours per night, start by gradually increasing your sleep time. Add 10 minutes each night for a week, progressively reaching your optimal sleep duration. Additionally, kickstart your post-holiday fitness routine to shed those extra pounds and boost your mood with the release of endorphins—the hormones associated with pain inhibition and euphoria.

I wish you the best of luck on your journey to achieving your realistic resolutions.

May the coming year bring success and fulfillment to your goals!

How to Defeat Fatigue and Boost Immunity

Are you feeling drained and fatigued as autumn rolls in? The combination of reduced daylight, rainy weather, and work-related stress can sap your energy and leave you yearning to stay cocooned under your cozy duvet. But don’t worry! In this blog post, you’ll find effective strategies to help you revitalize your energy levels, conquer fatigue, and bolster your immunity. Let’s explore how sleep, diet, and lifestyle changes can make a significant difference in your well-being during this season.

The Immunity-Sleep Connection

The relationship between sleep and immunity is undeniably vital. Sleep is your immune system’s best ally because during this time your body releases crucial proteins that combat infections, inflammation, and stress. However, inadequate sleep leads to a decreased production of these essential proteins, leaving your immune system vulnerable to illnesses and viruses.

Here are some tips for a good night’s sleep

1. Establish a Sleep Routine – To reap the benefits of restful sleep, establish a consistent bedtime and wake-up time, even on weekends. Resisting the urge to oversleep helps maintain your body’s biological clock, resulting in increased energy levels and improved productivity, especially on dreaded Mondays.

2. Determine Your Ideal Sleep Duration – The ideal amount of sleep varies from person to person. While adults generally need 7-9 hours, teenagers require 8-10 hours, and children thrive on 9-11 hours. Pay attention to how many hours leave you feeling refreshed because this is your optimal sleep duration.

3. Create a Relaxing Evening Routine – Enhance your sleep quality by incorporating these habits into your evening routine:

  • Avoid heavy and hard-to-digest meals before bedtime.
  • Replace caffeine with calming herbal teas like lavender.
  • Refrain from physical activity just before bedtime.
  • Power down electronic devices at least 30 minutes before sleep, opting for a soothing read with soft lighting instead.

4. Optimize Your Sleep Environment – Make these adjustments to create an optimal sleeping environment:

  • Select a pillow that maintains proper neck and head alignment.
  • Choose a medium-firm mattress that supports your lower back.
  • Ensure the mattress base is flat to prevent deformations.
  • Keep the room temperature between 18 and 20°C (64-68°F) for a comfortable night’s sleep.
  • Make the room as dark as possible to tell your body that it’s time to rest.

Recharge Your Energy Levels

Are you struggling to get up each morning, resorting to excessive coffee consumption to combat yawning? These challenges are common in the autumn and winter months when natural light diminishes, affecting both sleep and mood-regulating hormone production.

To maintain high energy levels, consider these lifestyle changes:

1. Prioritize a Balanced Diet – Embrace a healthy, balanced diet rich in whole grains, legumes, nuts, fruits, vegetables, and fish. Limit your consumption of fast sugars found in refined grains, sugary drinks, chocolate, and processed snacks to prevent energy crashes.

2. Practice Physical Activity – Integrate physical activity into your daily routine by aiming for 10,000 steps a day. Simple changes like taking the stairs or going for a walk during your lunch break can significantly boost your energy levels.

To conclude, making these tips part of your daily routine can effectively banish fatigue, revitalize your energy levels, and fortify your immune system. By following them, you’ll be well on your way to a healthier and more energized you.

Are you ready to welcome newfound vitality this autumn? Embrace the season with confidence and vigor!

Small Natural Tricks To Keep You Fit and Healthy

Summer has arrived and we want to look fit and healthy, maybe losing a few kilos. There are many products that you can buy and that will help you lose weight, but there are also simple homemade tricks that you can use.

Citrus fruits are great for fitness and other body functions

Lemons, oranges, grapefruits, contain substances that help control weight because they favor the purification of the kidneys.

For example, bitter orange helps to:

1.      maintain a normal weight;

2.      fight against overweight;

3.      manage weight;

4.       metabolize fats;

5.       promote fat burning.

In addition, bitter orange essential oil promotes normal sleep because it helps you relax you from the tensions accumulated during the day, while grapefruit oil helps to keep the intestines healthy. Lemon on the other hand optimizes fat and cholesterol metabolism, and supports liver health.

Remember that all citrus fruits contribute to the optimal maintenance of the immune system.

There are also other natural products that can help you maintain a healthy weight, such as licorice, sage, anise, ginger, flaxseed. These all can keep your hunger under control.

Obviously, to maintain a healthy weight it  is not enough to eat citrus fruits or other recommended herbs, you have to adopt a healthy lifestyle, which includes not only eating and sleeping well, but also doing physical activity. The diet alone can’t do miracles, while combined with a sport or even a daily walk at a fast pace will allow you to regain shape more quickly.

A small warning. If you are overweight and want to lose weight, consult a doctor or nutritionist. These tips are aimed at people who want to lose a couple of pounds and feel fit for the summer.

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