Янаписала эссе на тему "live better and longer". проверить грамматику
we all know that bad habits such as smoking, drinking alcohol and junk food do not lead to anything good. it is because of the careless attitude to our own body and body that we are sick, we look bad, and we age faster. therefore, the sooner you reconsider your attitude to your lifestyle and change it for the better, the more likely it is to live up to 90 years with excellent health.
there are several habits that change your life for the better.
1. walking
you need to walk at least 4 km a day in fresh air at a speed of about 100 steps per minute. take the habit of getting out of the minibus or subway a couple of stops earlier after work and walking that distance to the house. by the way, for the figure and digestion, the benefits are also tangible.
2. charging
doctors recommend doing exercises in the fresh air, but since not everyone has such an opportunity, here's a plan for you. wake up in the morning, open the window wide open (at any temperature) and go to brush your teeth. come, close the windows and study for 15-20 minutes in a room full of fresh air.

3. food schedule
accustom yourself to eat 4-6 times a day, instead of 2-3. this schedule maintains a stable level of glucose in the body and the functioning of the gastrointestinal tract. if you eat rarely, but a lot, it causes a sharp jump in insulin in the blood, and it destroys blood vessels.

diet
eat simple foods: cereals, vegetables, meat. try to avoid store sauces, mixes, cakes, semi-finished products. your diet should consist of 75% plant foods, incl. porridge, and 25% of protein (meat, eggs, dairy products). it is not necessary to pay for some expensive fruits and vegetables; pay attention to ordinary beets and celery. not only are these products very useful, but you can also cook a lot of non-standard and very tasty dishes from them.

peace of mind
the most devastating effect on the body is not even alcohol and cigarettes, but stress. when you are often and very nervous, the work of the brain is depleted and the activity of the autonomic nervous system that regulates the functions of the whole organism is disrupted. if you feel that you can’t cope with stress, make an appointment with a doctor and start taking a sedative. this will help you not to bring yourself to nervous exhaustion and depression.

sleep
this is not even about a full sleep (although this is certainly important), but about the time when you go to bed to sleep. for stable operation of the body, you need to fall asleep no later than 24.00, and preferably earlier. so your body will be able to produce melatonin - a hormone that regulates the functioning of the brain, immune and other systems, works as an antioxidant and slows down the aging process of cells.

do you know what is the most important factor of longevity? happiness and a positive attitude towards life. after all, you can live up to 100 years, complaining about the fate and people around, but such longevity will not be of any use.

it is necessary to try at every moment of your life to act in such a way that at 95, holding your great-grandchildren on your knees, look back and say: “what a wonderful life i have lived! ” we wish you this with all our hearts! ​