VSH25 Protocol

Parameters

Include more often in the diet plants with a broad spectrum of action (neuroprotection, reduction of inflammation, stimulation of phagocytosis, increasing the diversity of the microbiome): niimus, grapes, blueberries, spirulina, cashews, coconut, walnuts, pomegranate, acai berries, papaya, citrus fruits, mango, mint, onion, garlic, ginger, vanillin, cinnamon, ginseng, sea ragweed, bacopa (brahmi), pigeon pea, tamarind, red sage, oil palm, plants of the cabbage family including broccoli, leafy, Brussels and white cabbage, among others.
Drink jamu, a drink made from kenkur extract, a variety of ginger

Contraindications

Allergies, food intolerances

Research

Consumption of natural ginger supplements may help reduce inflammation in patients with autoimmune diseases. Source: New research adds evidence to the benefits of ginger supplements for treating autoimmune diseases
Research has identified plants that are highly effective in suppressing neuroinflammation and related pathologies. The list includes citrus fruits, ginger, onions, garlic, cinnamon, etc. Moreover, they have been found to improve memory and cognitive abilities, as well as have antioxidant and general anti-inflammatory activity. Source: Reversing memory/cognitive impairment with medicinal plants targeting inflammation and its crosstalk with other pathologies
The team found that kencur extract, particularly its main active ingredient, ethyl-p-methoxycinnamate (EMC), significantly inhibits the growth of cancer cells. Source: Kaempferia galanga L. extract and its main component, ethyl p-methoxycinnamate, inhibit the proliferation of Ehrlich ascites tumor cells by suppressing TFAM expression
New scientific discoveries are confirming the potential health benefits of various traditional foods such as tea, blueberries, pomegranate, berries, hippophae and many others known by the term “superfoods”. Source: Superfoods: Recent Data on their Role in the Prevention of Diseases

Parameters

Give preference to diets containing unsaturated fats, e.g. the Mediterranean diet
Include in the diet foods rich in healthy unsaturated fats: fish, olive oil, nuts, seeds, avocados, etc.
Limit the consumption of foods containing saturated fats: milk and dairy products (cheese, butter, cream, ice cream), fatty meat (pork) and meat products (lard, bacon, sausages), tropical oils (coconut oil, palm oil, cocoa butter), etc., as well as foods rich in saturated fats.

Contraindications

Allergies, food intolerances

Research

Following a diet high in saturated animal fats negatively affects the composition of the intestinal microbiome and alters specific digestive molecules, which increases the likelihood of developing colorectal cancer. Source: Paired microbiome and metabolome analyses associate bile acid changes with colorectal cancer progression
A diet high in saturated fat negatively affects brain cells, which interferes with the process of creating new memories. Research shows that palmitic acid (the most common saturated fatty acid found in foods such as lard, shortening, meat and dairy products) caused changes in gene expression associated with increased inflammation in both microglia and neurons. Source: Dietary fatty acids differentially impact phagocytosis, inflammatory gene expression, and mitochondrial respiration in microglial and neuronal cell models
Excess saturated fat consumption significantly increases the risk of developing type II diabetes and cardiovascular disease. Source: Bcl10 Links Saturated Fat Overnutrition with Hepatocellular NF-κB Activation and Insulin Resistance

Parameters

Consume no more than 5 grams of salt daily
Salt should be iodised
Eliminate very salty foods such as burgers, pizzas, chips, fries, crackers, crisps and other snacks as well as soy sauce
Remove the salt shaker from the table
You can consume special mixtures based on sodium, potassium, iodine and magnesium salts – so-called salt substitutes, which are an alternative to table salt.

Research

High sodium intake (more than 5 grams of salt per day) and inadequate potassium intake (less than 3.5 grams per day) contribute to high blood pressure and increase the risk of cardiovascular disease and stroke. Source: ВОЗ
Every extra 10 grams of salt increases the risk of cardiovascular disease by 17 per cent. Source: Lower Levels of Sodium Intake and Reduced Cardiovascular Risk
Consuming more than 5 grams of salt per day depresses the body’s immune system, which increases the risk of infections and severe illnesses. Source: A high-salt diet compromises antibacterial neutrophil responses through hormonal perturbation
Elderly study participants who consumed a salt substitute instead of salt showed a reduction in systolic blood pressure of about 5.4 mmHg. Source: Salt Substitution: A Low-Cost Strategy for Blood Pressure Control Among Rural Chinese. A Randomized, Controlled Trial

Parameters

Maintain optimal hydration: drink as much as your body needs
The following rule of thumb can be followed: drink six to eight glasses of fluid throughout the day, including tea and coffee, sugar-free drinks and low-fat milk. However, do not drink if you do not want to: the body itself sends a signal in the form of a feeling of thirst. Fluid requirements also depend on weight, gender, age, temperature, diuretic medication, physical activity, etc.

Research

Both deficiency and excess of water are bad for brain function. Optimal water intake is best. Source: Cognitive performance in relation to hydration status and water intake among older adults, NHANES 2011–2014
Experts from the UK’s National Health Service recommend drinking six to eight glasses of water a day. Source: NHS
People who drink the recommended amounts of water (women: 1.5-2.2 litres, men: 2-3 litres) live longer, age more slowly and are less likely to develop chronic diseases, such as heart and lung disease, compared to those who drink little water. Source: Middle-age high normal serum sodium as a risk factor for accelerated biological aging, chronic diseases, and premature mortality

Parameters

Eat at least five portions of fruit and vegetables every day, where one portion is 80 grams. This includes both fresh fruit and vegetables and dishes made from them: purees, salads, smoothies, etc.

Contraindications

Food allergy

Research

Experts at the UK’s National Health Service recommend eating at least five portions of fruit and vegetables every day. Source: NHS
People who eat no fruit and vegetables at all live three years less and are 53 per cent more at risk of dying prematurely than people who eat lots of fruit and vegetables. Source: Fruit and vegetable consumption and all-cause mortality: a dose-response analysis

Parameters

If possible, replace household chemicals with organic products (baking soda, borax, vinegar, hydrogen peroxide, mustard powder, etc.).
An alternative to personal hygiene products with artificial components can be a trip to the sauna every other day
Avoid contact of chemical agents with the skin, do not breathe the vapors. Work with such substances wearing a mask/respirator, goggles and gloves. Repair/construction work should be carried out in a protective suit.
Ventilate clothes after dry cleaning.
Replace air fresheners in the home with essential oils or wood shavings.

Research

Volatile organic substances emitted by cleaning products, personal care products, clothing care products, etc. pollute the atmosphere and are carcinogens. Source: Volatile chemical products emerging as largest petrochemical source of urban organic emissions

Parameters

Periodically spend time alone with yourself and do it in different ways: e.g. at home, in nature, traveling, etc.
Solitude lasting more than one day should only be practiced as a conscious personal choice. Avoid excessively long periods of solitude that are conditioned by external circumstances and cause a sense of abandonment

Research

There is a complex relationship between time spent alone and mental health. People who spend more time with themselves experience a reduction in everyday stress. A day spent in solitude increases feelings of freedom of choice and the ability to be yourself. But longer periods of solitude lead to negative consequences. However, the negative effects of loneliness are almost negated if such a state is a personal choice of the individual and not the result of external circumstances. Source: Balance between solitude and socializing: everyday solitude time both benefits and harms well-being
The following forms of loneliness have a positive effect on mental well-being: inward-looking loneliness (for self-discovery and inner development) and outward-looking loneliness (characterized by a sense of transcending everyday concerns, feeling a part of something bigger, increasing the sense of closeness with currently absent loved ones and important people). Source: Solitude experiences: varieties, settings, and individual differences
Intermittent solitude as a personal choice is particularly useful for socially active people who are not prone to constant reflection. Source: By myself and liking it? Predictors of distinct types of solitude experiences in daily life
Repeated (recurrent) periods of loneliness that are the result of external circumstances rather than personal choice (i.e., those that cause feelings of abandonment) increase the risk of premature death. Source: Association of cumulative loneliness with all-cause mortality among middle-aged and older adults in the United States, 1996 to 2019

Parameters

You need to be able to manage your working hours and stress levels (flexible schedules, work plans, more flexibility, etc.).
You should take a break from work and take a three-week vacation every year
Vacations should be frequent but short. Optimally, six to seven days every four to five months.
It is best to go out of town or to the sea for this time.

Research

Strenuous work and the stress it causes increases the risk of death by 34% in people over 60. Source: Worked to Death: The Relationships of Job Demands and Job Control with Mortality
Just six days off from work helps reduce stress and activate genes responsible for immune function. Three weeks of vacation each year helps to restore energy and maintain mental and physical health. People who were on vacation less than 21 days a year were 37% more likely to die prematurely, the study found. Source: Meditation and vacation effects have an impact on disease-associated molecular phenotypes

Parameters

Choose workplaces that provide for an employment contract
Choose jobs where everyone has not only responsibilities, but also the right to influence the overall result.
Choose jobs with high pay, career advancement and skill development opportunities
Prefer a job with positive communication within the team and with management
Enlist the support of family and friends during the job search or during periods of job insecurity. If necessary, practice relaxation techniques, maintain self-esteem, and consult a psychologist.
Develop a positive image of the future and yourself as a worthy and confident specialist. Feel confident in this

Research

People who do not have a steady and secure employment contract are at risk of dying earlier than those who have a stable job. They are 20% more likely to die prematurely. Source: Causal effect of shifting from precarious to standard employment on all-cause mortality in Sweden: an emulation of a target trial
Unstable employment in early adulthood increases the risk of mental health problems in the future. Source: Precarious employment in early adulthood and later mental health problems: a register-linked cohort study
A period of unstable employment of more than 12 months has a negative impact on the health of working-age adults. Source: Does persistent precarious employment affect health outcomes among working age adults? A systematic review and meta-analysis

Parameters

If possible, choose a profession that develops cognitive skills in a comprehensive way
Such professions include creative professions (conductor, composer, singer, etc.) and intellectual sports (e.g., chess players).

Research

Among men, conductors (71.1 years), cellists (70 years) and violinists (70 years) live the longest, while rock musicians (45 years) and bards (54 years) live the least. Among women, harpists (80.9 years), harpsichordists (79.9 years) and conductors (79.6 years) live the longest. Women who devoted themselves to rock music (37.7 years), author’s song (49.6 years) and guitar playing (54.4 years) live the least. Women are considerably ahead of men in terms of the relative number of long-livers: 43.75% of harpists, 29.17% of conductors, 19.50% of violinists live to the age of 90 years and more, while none of the sample of female rock musicians and guitarists live to the age of 90. Among men, 7.30% of violinists, 6.62% of conductors, and 6.54% of cellists have crossed the 90-year mark. No male rock musicians lived to see their 90th birthday. Source: Музыка и долголетие
Professional chess players live an average of 7.7 years longer than the rest of us. Source: Longevity of outstanding sporting achievers: Mind versus muscle

Parameters

Engage in mindfulness practice – mindfulness
Do mindfulness in the morning and evening. During meditation, focus on your breathing, sensations in different parts of your body, and visual and auditory stimuli in the environment.
Do the practice of “reviewing the day” before bed to improve memory, relaxation and awareness of emotions. In a state of relaxation, mentally go through all the events of the day, recalling your feelings, but maintaining the position of observer. Then practice developing opposite feelings: instead of anger show love, instead of sadness show joy, or think how next time you can act differently in this situation

Research

Practicing mindfulness helps seniors feel better as they age, adapt to age-related changes, and generate positive emotions. Source: Older and more mindful? Age differences in mindfulness components and well-being
Mindfulness training can lower blood pressure. Source: Mindfulness-Based Blood Pressure Reduction (MB-BP): Stage 1 single-arm clinical trial
Practicing mindfulness changes the structure of the brain, develops mindfulness and helps train different skills. Source: Structural plasticity of the social brain: Differential change after socio-affective and cognitive mental training

Parameters

Before doing even the most ordinary things, you need to set a goal, create internal motivation, focus, and then fully immerse yourself in the activity. You need to be fully engaged in the process (so that you don’t notice the passing of time) and try to surpass previous results. This means entering a state of flow. In flow, even the most boring activities can bring joy and pleasure. Over time, you can increase the complexity of tasks and learn new skills – the joy of successful completion of things will be even greater, the quality of life will increase. Constant self-development will ensure personal growth and allow you to live in harmony with the world

Research

Learning to enter a flow state reduces anxiety, increases productivity, and improves quality of life. Sources: Incorporating flow into practice and performance; Flow and Satisfaction With Life in Elite Musicians and Top Athletes
People who know how to fully immerse themselves in an activity and enter a flow state more often than others report better moods, have higher levels of mindfulness, and achieve better results. Source: The concept of flow
Being able to motivate yourself and be fully engaged in an activity promotes healthy cognitive aging. Source: In The Zone: Flow State and Cognition in Older Adults

Parameters

Meditate daily for 5 minutes, gradually increasing the time to 60 minutes.
Observe breathing throughout the day during breaks and rest (yogic practice of anapanasati).
When meditating, use biofeedback to monitor brain waves and their shift to alpha rhythm, indicating a relaxed, meditative state.
Practice meditations that stimulate both the parasympathetic nervous system (e.g., shamatha) and the sympathetic nervous system (e.g., Tummo).

Contraindications

It is not recommended for mental disorders. It is desirable to master the method under the guidance of an experienced practitioner

Research

Meditative practice reduces stress levels in patients with hematologic diseases. Source: Meditation for adults with haematological malignancies
Using BDS during meditation enhances its effects. Source: Meditation_and_Neurofeedback
Regular practice of yoga and meditation positively changes the structure of the brain. Source: Meditation and yoga practice are associated with smaller right amygdala volume: the Rotterdam study
Meditation slowed the aging of a Tibetan monk’s brain by eight years. Source: BrainAGE and regional volumetric analysis of a Buddhist monk: a longitudinal MRI case study
Techniques aimed at stimulating the sympathetic nervous system, such as Tummo yoga and yidam, allow for even greater mindfulness and concentration than with mindfulness practice. With subsequent meditation (tantric mahamudra), participants were able to achieve a state of the true nature (clarity, emptiness) of mind. Source: Beyond mindfulness: Arousal-driven modulation of attentional control during arousal-based practices

Parameters

Have periodic tests to monitor the health of the gut microbiota (e.g., genetic microbiota testing, stool cultures, etc.).
Restore healthy bacteria in the gut by regularly eating foods high in fiber and pectin (fresh fruits and vegetables, cereals).
Adhere to the Mediterranean diet. Refuse sweet and flour dishes, as well as reduce the consumption of red and processed meats.
Adhere to a moderate level of physical activity during exercise

Research

Alzheimer’s disease can be transmitted to healthy young adults through the gut microbiota. Fecal samples from sick patients have high levels of bacteria that promote inflammation, which is directly linked to cognitive impairment. Source: Microbiota from Alzheimer’s patients induce deficits in cognition and hippocampal neurogenesis
Gut dysbiosis (dysregulation of the microbiota) is associated with the development of a number of neurodegenerative diseases, including Alzheimer’s, Parkinson’s, Huntington’s and motor neuron disease, as well as multiple sclerosis. Positive effects of exercise and diet on gut microbiota and cognitive function have been shown with moderate exercise, ketogenic diet, Mediterranean diet, and omega-3 supplementation. In contrast, opposite effects were observed with strenuous (stressful) exercise, as well as high-fat diets and Western-type diets (includes high amounts of saturated fat and sugar, red and processed meats, refined flour baked goods and fast food). Source: Exercise, diet and stress as modulators of gut microbiota: Implications for neurodegenerative diseases
Poor composition of gut microbiota contribute to depression. Source: Inflammation, Lifestyle Factors, and the Microbiome-Gut-Brain Axis: Relevance to Depression and Antidepressant Action.
Microorganisms living in the gut transform environmental signals, affect host immune, metabolic, and neurological function, and influence disease risk, including age-related diseases. Source: The gut microbiome as a modulator of healthy ageing

Parameters

If there is an increased constant fear for your health, get tested for hypochondria by a psychiatrist and get treatment to protect yourself from illnesses caused by this condition
Learn to listen to your body and trust it (for this purpose, for example, to do meditation, yoga, visit a body-oriented psychotherapist).
Work through your fears and attitudes with the help of cognitive-behavioral therapy
Together with a therapist, make a list of routine health check-ups that should be done at regular intervals (e.g., once a year) to feel confident in your own safety.

Research

Diagnosed hypochondriacs tend to die earlier than those who are not too health-conscious. The most common causes of death are diseases of the circulatory system (heart attack, coronary heart disease, atherosclerosis, etc.) and diseases of the respiratory system. In addition, hypochondriacs have a significantly higher risk of suicide – four times higher. Source: All-Cause and Cause-Specific Mortality Among Individuals With Hypochondriasis
People who are prone to constant worry about their health have an increased risk of disability, get sick more often, and require more medical care. In addition, hypochondria reduces a person’s quality of life. Source: Health anxiety in Australia: prevalence, comorbidity, disability and service use
Cognitive-behavioral therapy can reduce symptoms of hypochondria in a tangible and lasting way. Source: Clinical and cost-effectiveness of cognitive behaviour therapy for health anxiety in medical patients: a multicentre randomised controlled trial

Parameters

Protect your body from injury at any age
Strengthen your muscular frame through exercise
Keep bones and joints strong by providing the body with essential micronutrients: calcium and phosphorus (combined with vitamin D), potassium.
Always warm up well before any physical activity
Follow the safety precautions for the particular activity, workplace or sport.
Choose less injury-prone sports to keep fit
Wear comfortable shoes and clothing without potentially dangerous elements (long dragging scarf, floor-length skirt, etc.).
Organize home and work spaces in terms of safe movement and living (remove wires and other unnecessary things from the floor, cover sharp corners of furniture with soft covers, provide proper lighting, etc.).
If there is a persistent craving or indifference to physical risk, see a psychologist to understand the reasons for the life-threatening behavior and work on it
If injury has occurred, sufficient comprehensive rehabilitation should be provided to minimize the consequences

Research

Cases of concussion at an early age are associated with more rapid cognitive decline in later years. Source: Associations Between Traumatic Brain Injury and Cognitive Decline Among Older Male Veterans
Professional soccer players are almost twice as likely to develop Alzheimer’s and Parkinson’s disease in old age as the rest of the population. The reason for this is due to the injuries and concussions they have suffered. Source: Neurodegenerative Disease Mortality among Former Professional Soccer Players
Sports injuries sustained during childhood have a negative impact on the body’s future growth and development. Source: Long-term health outcomes of youth sports injuries
A sports-related knee injury sustained at a young age lowers physical activity levels 3-12 years later. Source: Does a history of youth sport-related knee injury still impact accelerometer-measured levels of physical activity after 3–12 years?

Parameters

It is necessary not just to reduce the number of cigarettes smoked, but to give up the habit of smoking altogether

Research

A 50-year follow-up of smokers found that constant smoking takes 10 years off men’s lives. Source: Mortality in relation to smoking: 50 years’ observations on male British doctors
Even one cigarette a day increases the risk of developing cardiovascular disease. Men who smoke one cigarette a day are 48% more likely to develop coronary artery disease (which can lead to a heart attack) and a quarter more likely to develop a stroke than those who have never smoked. For women, these figures are higher, with a 57% increased risk of heart attack and a 31% increased risk of stroke. The habit of smoking 20 cigarettes a day leads to an average of seven heart attacks in a group of 100 middle-aged people. Source: Low cigarette consumption and risk of coronary heart disease and stroke: meta-analysis of 141 cohort studies in 55 study reports

Parameters

You should limit yourself to moderate doses of alcohol or stop drinking altogether
A moderate dose is 1-7 servings of alcohol per week, with approximately 10 ml of pure alcohol per serving (that’s 150 ml of wine, for example).

Contraindications

Liver cirrhosis, depression, pancreatitis, gastric and intestinal ulcerative lesions, ischemic heart disease

Research

Alcohol consumption is linked to the development of cardiovascular disease. Source: Conventional and genetic evidence on alcohol and vascular disease aetiology: a prospective study of 500 000 men and women in China
Harmful alcohol use causes 2.5 million deaths each year. Source: ВОЗ

Parameters

Increase the intensity of your activities by one or two minutes each day when doing everyday activities and sports. For example, try jogging during a normal walk, vacuuming or mopping more vigorously during cleaning, and exercising more vigorously during exercise. Do this several times a day

Research

Just three to four episodes of one-minute bursts of vigorous physical activity throughout the day can help reduce the risk of death from a variety of causes, including cancer, by 40%, from cardiovascular disease by 49%. Eleven short bursts of high mobility per day can reduce the likelihood of dying from cardiovascular disease by 65%, from cancer by 49%. Source: Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality
Just two minutes of vigorous exercise a day is enough to increase life expectancy by reducing the risk of death from a variety of causes. Four short approaches to vigorous exercise per day reduces the risk of death by 27%. Ten small vigorous sessions per week are associated with a 16% reduction in the likelihood of developing cardiovascular disease (CVD) and a 17% reduction in cancer. Fifteen minutes of very vigorous exercise accumulated over a week can reduce the risk of death by 18%, and 53 minutes can reduce the risk of death by 36%. Sources: Vigorous physical activity, incident heart disease, and cancer: how little is enough?; Physical activity volume, intensity, and incident cardiovascular disease

Parameters

Practice open water swimming and cold water diving
Visit the pool regularly for swimming lessons. One session should be at least 30-45 minutes. Increase the intensity of movement by about 5-10 minutes
Engage in aqua aerobics, freediving

Contraindications

Heart, kidney and liver failure, infections, intestinal disorders, allergies, epilepsy, abdominal bleeding, brain injury, fever, dementia

Research

Swimming reduces the risk of early death from all causes by 28% and reduces the likelihood of dying from cardiovascular disease and events such as heart attack or stroke by 41%. Source: The health & wellbeing benefits of swimming
In a study of more than 40,000 men aged 20 to 90 who were followed for 32 years, swimmers had a 50% lower risk of death than runners and walkers, according to the results. Source: Swimming and All-Cause Mortality Risk Compared With Running, Walking, and Sedentary Habits in Men
Open water swimming reduces stress and increases levels of “happy hormones”. Czech scientists found that immersion in cold water stimulates the production of dopamine, while American scientists found beta-endorphin and norepinephrine, which are responsible for feeling good, feeling energized and improving mood. Sources: Adapted Cold Shower as a Potential Treatment for Depression, Human Physiological Responses to Immersion Into Water of Different Temperatures

Parameters

Make a list of odors associated with memorable events from childhood and youth. These can be smells of food, perfume, fabrics, nature, etc.
Listen to these scents to revitalize memories

Contraindications

Depression, PTSD

Research

Proust phenomenon is a term that describes the phenomenon of memories being triggered by odors. In clinical cases, specialists give the patient to smell certain odors that awaken certain emotions and evoke different memories. This method allows you to mentally go back in time and recall events in a more vivid and detailed way. This can be an effective training for cognitive disorders, especially in the case of memory impairment in dementia.

Food odors evoke detail-rich memories and vivid emotional experiences, which are typically enjoyed by elderly patients suffering from age-related memory decline. In the study, participants who received odor stimuli were able to recall events of their youth in greater detail and take a mental journey back in time. Source: “It took me back 25 years in one bound”: self-generated flavor-based cues for self-defining memories in later life
Self-defining memories are decisive emotional events that encompass the most important issues in life. Such memories play a key role in developing and maintaining a sense of self (moral and physical), especially in old age. Source: Exploring Self-Defining Memories in Old Age and their Digital Cues
Odors can serve as a powerful cue for memories. In a study, patients with Alzheimer’s disease were able to better recall autobiographical events and emotional experiences through smells and musical stimuli. These cues helped them take a mental journey through time. The conclusions of the study are that olfactory cues may serve as a useful tool to stimulate autobiographical memory, at least in the mild stage of the disease. Source: From Nose to Memory: The Involuntary Nature of Odor-evoked Autobiographical Memories in Alzheimer’s Disease

Parameters

Consultation with the attending physician or appropriate specialist is required before using the therapy
Use sensory deprivation procedures in aqueous saline solution with water temperature close to skin temperature. The specific gravity of water is 1.20-1.42. Water density and salt concentration are maintained at a specific gravity of 1.25-1.26. The duration of one session is up to 60 minutes. The exact parameters and duration of exposure are selected by a specialist

Contraindications

Schizophrenia, obsessive-compulsive, bipolar disorder and other mental illnesses. Epilepsy, stroke, severe brain injury, Parkinson’s disease, Alzheimer’s disease or other forms of dementia. Any skin disease or open wounds that may cause pain from exposure to salt water. Inability to swim or lie comfortably in shallow water

Research

Sensory deprivation sessions reduce anxiety and depression scores. Source: Examining the short-term anxiolytic and antidepressant effect of Floatation-REST
Sensory deprivation sessions help anxiety disorder by reducing symptoms of depression, sleep problems, irritability and fatigue. Source: Promising effects of treatment with flotation-REST (restricted environmental stimulation technique) as an intervention for generalized anxiety disorder (GAD): a randomized controlled pilot trial

Parameters

Before using cold baths, it is necessary to consult your physician
Take a bath with a water temperature of 12 to 15°C, possibly lower, depending on individual pain threshold and personal preference. The duration of immersion for untrained persons is 30 seconds, experienced athletes make three immersions of one minute each. The exact parameters and duration of exposure are selected individually by the specialist
The decrease in water temperature should be gradual
30-60 minutes after the dive it is recommended to warm up with a warm shower or a hot drink.
Exposure should be systematic

Contraindications

Abnormal/altered skin sensation, open wounds/damaged skin, circulatory disorders, peripheral vascular disease, angina pectoris or other severe heart disease, hypersensitivity to cold (Raynaud’s phenomenon, cold urticaria, etc.), colds, infections, respiratory diseases, fever, chlorine allergy, epilepsy, benign and malignant tumors, contraindicated in children, pregnant women and elderly patients

Research

Immersion in cold water improves overall health. Source: Winter swimming improves general well-being
Cold water immersion improves muscle recovery. Source: Influence of postexercise cooling on muscle oxygenation and blood volume changes
Cold is an effective method of activating brown adipose tissue, increasing glucose breakdown, insulin sensitivity and lipid metabolism. Source: Cold and Exercise: Therapeutic Tools to Activate Brown Adipose Tissue and Combat Obesity

Parameters

Consultation with the attending physician or appropriate specialist is required before using the therapy
Use 8 MHz transcranial ultrasound therapy with a penetration depth of 3.5 cm, targeting the frontal part of the head, for 40 minutes
Use 2 MHz transcranial ultrasound therapy targeting the hippocampus or the substantia nigra for one hour
Use transcranial ultrasound therapy targeting the right inferior frontal gyrus for 30 seconds to 2 minutes at 500 kHz

Research

Low-intensity transcranial ultrasound improves subjective mood after 10 and 40 minutes and slightly reduces pain sensation 40 minutes after exposure. Source: Transcranial Ultrasound (TUS) Effects on Mental States: A Pilot Study
Low-intensity transcranial ultrasound improves cognitive performance as well as fine and gross motor performance. Source: Focused Transcranial Ultrasound for Treatment of Neurodegenerative Dementia
Transcranial focused ultrasound can be used for emotion regulation because it improves self-reported mood state. Source: Transcranial Focused Ultrasound to the Right Prefrontal Cortex Improves Mood and Alters Functional Connectivity in Humans

Parameters

Before using light therapy, the consultation of the attending physician is required
Apply white flickering light therapy with different frequencies with the VSH25 bioprogram depending on the purpose:

10 Hz – pain relief

40 Hz – improving cognitive function and neuroplasticity

8-11 Hz – improving neuronal efficiency

4-12 Hz – relaxation

1-8 Hz – sleep improvement

1-4 Hz – anxiety reduction

8-28 Hz – relief of tension, fatigue, mood elevation

Stimulation session lasts up to 40 minutes. It is recommended to undergo a course or a single session depending on the prescription

Contraindications

Epilepsy or visual photosensitivity, heart disease, taking stimulants, tranquilizers, psychotropic drugs, alcohol or drugs

Research

Stimulation with flickering light at 10 Hz reduces pain perception. Source: Alpha‐range visual and auditory stimulation reduces the perception of pain
Audiovisual stimulation with flickering light with frequencies ranging from 1 to 8 Hz reduces the severity of insomnia, improves sleep quality, and increases performance throughout the day. Source: Open-Loop Neurofeedback Audiovisual Stimulation: A Pilot Study of Its Potential for Sleep Induction in Older Adults
Audiovisual stimulation with flickering lights increases delta activity in the brain, which helps reduce insomnia. Source: Open-Loop Audiovisual Stimulation Induces Delta EEG Activity in Older Adults With Osteoarthritis Pain and Insomnia

Parameters

Consultation with the attending physician or an appropriate specialist is required before using the therapy
Use the procedure of microfocused ultrasound for facial skin (energy – 0.4-1.2 J/mm2, frequency – 4-10 MHz and depth of focus – 1.5-4.5 mm). The exact parameters and duration of exposure are selected by a specialist individually
Use radiofrequency treatment for facial skin (frequency – from 1 MHz, energy – from 20 to 200 J), the duration of one treatment – from 10 to 30 minutes, the number of treatments – up to 10, between them it is necessary to take a break, the exact parameters and duration of exposure are selected by a specialist individually.

Contraindications

Pregnancy, skin lesions, scarring, photosensitivity, infections or inflammatory skin diseases

Research

Microfocused ultrasound improves skin elasticity on the face and neck. Source: Retrospective evaluation of micro-focused ultrasound for lifting and tightening the face and neck
Radiofrequency exposure reduces the severity of wrinkles and improves skin elasticity. Source: Fractional radiofrequency in the treatment of skin aging: an evidence-based treatment protocol
Shockwave therapy regenerates tissue in musculoskeletal diseases. Source: Extracorporeal shockwave therapy in musculoskeletal disorders

Parameters

Before using hypoxitherapy it is necessary to consult the attending physician
Breathe with a mixture of reduced oxygen content (11-15% O2) under conditions of normal atmospheric pressure for 2-5 minutes, then breathe atmospheric air for 2-5 minutes (one cycle). The number of cycles in one session may vary depending on medical indications and individual characteristics (from 1-2 to 5-6). The total time of one session does not exceed 35-55 minutes. Duration of hypoxytherapy course – from 1 to 2-3 weeks. The usual rhythm of hypoxitherapy is daily breathing of gas mixtures, but it is possible to conduct sessions every other day. The exact parameters and duration of exposure are selected individually by a specialist

Contraindications

Acute infectious diseases, stage of acute exacerbation of chronic inflammatory processes, diseases accompanied by fever, acute somatic diseases (myocardial infarction, acute cerebral circulation disorder, hypertensive crisis, etc.), chronic diseases (chronic renal failure, etc.); hypertensive disease stage III, angina pectoris and pulmonary diseases; congenital anomalies of the heart and large vessels; individual intolerance to oxygen deficiency.

Research

The Ministry of Health of the Russian Federation recommends normobaric hypoxia to increase the body’s resistance to various pathogenic factors of the external and internal environment, as well as for the treatment of a number of diseases. Source: Министерство здравоохранения Российской Федерации
Hypoxic exposure is effective in treating cardiovascular diseases such as hypertension, coronary heart disease and chronic heart failure. Source: Intermittent hypoxia training as non-pharmacologic therapy for cardiovascular diseases: Practical analysis on methods and equipment
Exposure to hypoxia is effective for improving the general condition and activating the process of rejuvenation of the body of patients in the older age group, as well as for local correction of changes in the skin of the face and neck. Source: Применение интервального гипокси-гипероксического тренинга в эстетической медицине

Parameters

Advance your critical thinking capabilities perpetually: practice the scientific method to evaluate phenomena and events from a critical standpoint, see cause-and-effect relationships, draw conclusions, make assessments, give explanations, provide arguments and counterarguments. All this can be used to discover efficient solutions to problems, including those pertaining to health and longevity, and take advantage of them
How to improve critical thinking skills?

1. Question the information you’ve been presented with, validate it and evaluate it.

2. Analyze sources. If the information comes from, for example, advertising, then understanding that it is a form of marketing and its primary goal is to sell a product will allow one to assess possible bias.

3. Ask questions. For example, how can this problem be solved? Who provides me with this information and why? What points of view exist on this phenomenon? What research can be found on this subject?

4. Be an explorer. Before forming your opinion on a topic, you need to research it: find information on the Internet, magazines, books, etc., compare the information from different sources, find all the information you can and draw your conclusions. On the Internet, look for reliable information only provided, for example, on educational resources and official websites of organizations.

Research

Critical thinking helps decision making in personal and professional areas. Source: Critical Thinking as a Qualified Decision Making Tool
Critical thinking allows you to effectively solve social, scientific and practical problems. In addition, it has a positive effect on academic progress. Source: The role of critical thinking skills and learning styles of university students in their academic performance
Individuals with superior critical thinking skills experienced fewer negative life events than people with lesser skills. For example, they were much less likely to have large amounts of credit card debt. Source: Halpern Critical Thinking Assessment Predicts Real-World Outcomes of Critical Thinking
Learning critical thinking improves tolerance of ambiguity and happiness in students. Source: The Effectiveness of Critical Thinking Training on the Happiness and Tolerance of Ambiguity in Medical Students

Parameters

Do not seek confirmation of your point of view. Go beyond the subjective perception of the world and learn about alternative views and opinions of other people
Strive to listen to others and observe events without evaluating what is said as true or false – take it simply as it is
Take the position of an observer in relation to what is happening, imagining that you are a spectator
Learn to see things from different points of view
Perceive the world as ambiguous and constantly changing
Release the desire to control everything in your own and other people’s lives
Realize that absolute truth does not exist – all thoughts are both true and false at the same time. Don’t go to extremes
Learn to find advantages in the ambiguity and inconstancy of the world and use it for your own purposes

Research

The position of an observer in everyday life reduces the level of social anxiety and stress, helps to regulate thoughts, feelings and behavior in difficult situations. Source: Self-Talk as a Regulatory Mechanism: How You Do It Matters
Seeing things from different points of view stimulates speed of thinking and creativity. Source: The effects of the six thinking hats and speed on creativity in brainstorming

Parameters

To be an optimist, that is, to look at yourself, the world around you, and the events taking place in it from a positive point of view
The essential parts of optimism are a sense of happiness, psychological comfort, good mood, experiencing positive emotions, activity, and self-confidence
Learn to be “flexible” optimistic: get a new attitude to failure, an alternative view of adverse events and a way to understand them, resist depression and maintain morale while remaining within reason
Daily five-minute visualizations (specifically, the representation of the best “version” of yourself), regardless of the mood, change the human perception to a positive one
Correct the mood using cognitive behavioral therapy

Research

A positive lifestyle affects life expectancy even more than conventional prevention activities. Positive people have lived 7.6 years longer than those who negatively perceived reality. Source: Longevity Increased by Positive Self-Perceptions of Aging
Optimistic men live 11% longer and women 15% longer. Source: Optimism is associated with exceptional longevity in 2 epidemiologic cohorts of men and women
Optimists live longer and suffer less pain than pessimists. Source: Optimists vs Pessimists: Survival Rate Among Medical Patients Over a 30-Year Period
Women who had a positive attitude died 36% less often than their colleagues with the most negative attitudes. Optimists were half as likely to have respiratory infections, 39% less likely to have a stroke, 38% less likely to have heart and lung disease, and 16% less likely to have cancer. Source: Optimism and Cause-Specific Mortality: A Prospective Cohort Study
Positive beliefs normalize pressure and protect against repeated strokes. Source: Positive Health Beliefs and Blood Pressure Reduction in the DESERVE Study

Parameters

Optimism, importance, and life satisfaction are associated with a younger perception of oneself. Thus, people who feel full of life and make plans for the future feel younger than their biological years, despite the experiences and obstacles in life
You can “return” to a young state if you consciously immerse yourself in the situation of the past years with the help of memories, visualizations

Contraindications

Depression

Research

Feeling your age affects life expectancy. Source: Feeling How Old I Am: Subjective Age Is Associated With Estimated Brain Age
Feeling 8-13 years older increases the risk of premature death by 18-25%. Source: Subjective Age and Mortality in Three Longitudinal Samples
Younger subjective age is associated with improved cognitive ability. Source: Subjective age and cognitive functioning: a 10-year prospective study

Parameters

Explore the concept of altruism
Regularly (at least three times a week) perform acts of kindness towards people, animals, nature, etc. for free
Try volunteering
Practice Loving-Kindness Meditation
How can you show kindness in simple ways? Here are a few of them: while driving, give way to a car that intends to change lanes; make a sincere compliment to your partner, relative, friend, colleague; forgive the person who offended you and tell him about it; stand by those who are currently experiencing difficulties (if you cannot change the situation for the better, just listening would also help); tip the courier; make a donation to the orphanage/nursing home/hospital, etc.

Research

The University of Georgia (USA) implemented a program aimed at increasing kindness, warmth, emotional and social support for adolescents. The telomeres of adolescents were measured at the beginning of the study and five years after its completion. It turned out that young people who completed the program had substantially the same telomere length, while those who did not participate had diminished telomere length, indicating faster biological aging. Thus, a program that promoted greater feelings of kindness, warmth, and support protected young people’s telomeres from the influence of various factors. Source: Prevention effects ameliorate the prospective association between nonsupportive parenting and diminished telomere length
Performing three gratuitous acts of kindness a week helps to eliminate anxiety and depression, increases life satisfaction. Source: Healing through helping: an experimental investigation of kindness, social activities, and reappraisal as well-being interventions
Volunteering is associated with a reduced risk of dementia, improved well-being and health, and reduced mortality. Source: The benefits associated with volunteering among seniors: a critical review and recommendations for future research
Experienced practitioners who performed Loving-Kindness Meditation for a total of 512 hours have longer telomeres than beginners and people who do practice meditation at all. Source: Loving-Kindness Meditation practice associated with longer telomeres in women
People who were making money donations had lower blood pressure. Source: Is spending money on others good for your heart?
People who donate money to help orphans perceive significantly less physical pain. Source: Altruistic behaviors relieve physical pain
Altruism can make a person happier. People who performed acts of kindness for 10 days had significantly increased level of happiness. Source: Acts of Kindness and Acts of Novelty Affect Life Satisfaction

Parameters

To treat scientific knowledge with respect and interest
Read scientific articles on topics of interest, keep up to date with the latest discoveries
Get into the habit of discussing scientific information with family and friends
To believe in the power of science and the tireless passion of scientists on the path of positive transformation of the world
To have a positive image of the future, in which scientists have solved the problems of humanity and provided everyone with the opportunity to radically prolong life

Research

Faith in science is associated with mental well-being: for example, with an increase in happiness and a
stronger sense of the meaning of life. Source: Spirituality of Science: Implications for Meaning, Well-Being, and Learning
Faith in science helps to cope with stress and existential anxiety. Source: Scientific faith: Belief in science increases in the face of stress and existential anxiety
People who are confident in their beliefs (both those who believe in religion and those who follow science)
have a high level of psychological well-being compared to those who doubt their principles. Source: Mental well-being in the religious and the non-religious: evidence for a curvilinear relationship

Parameters

Limit calorie intake by 25% during short periods of time (≤10 weeks). Include vegetables, fruits, nuts, dairy products, egg whites, soy proteins, lean meats in your diet. Eliminate processed foods rich in refined carbohydrates, free sugars.
The diet is not recommended for children and adolescents and is not desirable for the elderly. A low-calorie diet is not suitable for workers with physically demanding jobs. Medical advice is required
Practice meditation
Practice breathing exercises (diaphragmatic breathing; Anulom Vilom; Ujjayi; Sukha purvaka; Savitri; vase breathing)
Do yoga, practice relaxing asanas
Practice biofeedback training using temperature sensors
Take brief cold baths (water temperature 12-15 °C).For untrained people, the duration should be 30 seconds. The exact parameters and duration of exposure are selected by a specialist on the individual basis. The water temperature should be decreased gradually. 30-60 minutes after the immersion, a warm shower or a hot drink is recommended. The exposure must be systematic. A consultation with the attending physician is required before taking cold baths.

Contraindications

Pregnancy and breastfeeding, diabetes mellitus, metabolic disorders and various chronic diseases, food allergies. Abnormal/altered skin sensation, open wounds/damaged skin, circulatory disorders, peripheral vascular diseases, angina pectoris or other severe heart diseases, cold hypersensitivity (Raynaud’s phenomenon, cold urticaria, etc.), colds, infections, respiratory diseases, fever, allergy to chlorine, epilepsy, benign and malignant tumors. This method is contraindicated for children, pregnant women and elderly patients

Research

Reducing dietary calories by 25% and following this diet for 2 years reduced the weight of the subjects by 9.4 kg and energy consumption during sleep by 10%, which indicates a slowdown in metabolism. Source: Metabolic Slowing and Reduced Oxidative Damage with Sustained Caloric Restriction Support the Rate of Living and Oxidative Damage Theories of Aging
Calorie restriction is recommended by the National Institute on Aging. Source: Calorie Restriction and Fasting Diets: What Do We Know?
Long periods of reduction in dietary calories without malnutrition improve risk factors associated with the pathophysiology of type 2 diabetes, cardiovascular diseases, cancer, and neurological disorders in humans. Source: Calorie restriction for enhanced longevity: The role of novel dietary strategies in the present obesogenic environment
Immersion in cold water improves the overall well-being. Source: Winter swimming improves general well-being
Cold adaptation has a positive effect on cardioprotective mechanisms. Source: Could human cold adaptation decrease the risk of cardiovascular disease?
Cold is an effective method to activate brown adipose tissue, increase glucose breakdown, insulin sensitivity and lipid metabolism. Source: Cold and Exercise: Therapeutic Tools to Activate Brown Adipose Tissue and Combat Obesity
The Ministry of Health of the Russian Federation recommends normobaric hypoxia to increase the body’s resistance to various pathogenic factors of the external and internal environment, as well as to treat a number of diseases. Source: Министерство здравоохранения Российской Федерации
Hypoxic effect is effective in the treatment of cardiovascular diseases such as hypertension, coronary heart disease and chronic heart failure. Source: Intermittent hypoxia training as non-pharmacologic therapy for cardiovascular diseases: Practical analysis on methods and equipment
Hypoxia effectively improves overall health status and activates the rejuvenation process in the body of patients in the older age group, and effectively corrects local changes in the skin of the face and neck. Source: Применение интервального гипокси-гипероксического тренинга в эстетической медицине
Mayo Clinic review on the use of biofeedback. Source: Biofeedback overview

Parameters

Drink coffee up to 2-3 cups a day (with caution 4-5 cups)
Drink cocoa without sugar

Contraindications

Individual intolerance to the substance, anxiety disorders, organic diseases of the cardiovascular system, paroxysmal tachycardia, frequent ventricular extrasystole, arterial hypertension, sleep disorders in the treatment of fatigue and drowsiness

Research

Moderate coffee intake reduces overall mortality and, in particular, mortality from cardiovascular diseases. Source: The Relationship of Coffee Consumption with Mortality
Study of 200,000 participants: one cup of coffee a day reduces the risk of death by 6%, two to three cups-by 8%, four to five cups — by 15%. Coffee consumption was associated with a reduced risk of death from heart disease, stroke, diabetes, neurological diseases, and suicide, but not from cancer. Source: Association of Coffee Consumption With Total and Cause-Specific Mortality in 3 Large Prospective Cohorts
Cocoa consumption reduces the risk of Alzheimer’s disease, improves memory, lowers blood pressure. Source: Enhancing dentate gyrus function with dietary flavanols improves cognition in older adults

Parameters

Eat food containing vitamin B6: grain sprouts, walnuts, hazelnuts, spinach, potatoes, carrots, cauliflower, and white cabbage, tomatoes, strawberries, cherries, oranges, lemons, as well as meat and dairy products, fish, liver, eggs, cereals, and legumes
To maintain the level of vitamin B9 in the body, you need to consume young green peas with leaves, legumes (beans, lentils), coarse bread, yeast, liver, carrots, nuts, bananas, oranges, melons, apricots
To make up for the deficiency of vitamin B12 in the body, it is necessary to include in the diet such products: liver, beef, pork, lamb, eggs, turkey, milk, cheese, beef kidneys, cod, chum, mackerel, shrimp and mussels

Contraindications

Hypersensitivity to dairy products, individual food intolerance, food Allergy

Research

B6 deficiency is associated with hyperhomocysteinemia (homocysteine is one of the biomarkers of aging). Source: Pyridoxal-5′-phosphate Deficiency Is Associated With Hyperhomocysteinemia Regardless of Antioxidant, Thiamine, Riboflavin, Cobalamine, and Folate Status in Critically Ill Patients
Low folate levels in the body are associated with an increased risk of cancer. Source: Folate Status: Effects on Pathways of Colorectal Carcinogenesis
Vitamin B12 deficiency shortens life, leads to cognitive impairment, and can cause permanent brain damage and Alzheimer’s disease. Source: The Effect of Vitamin B12 Deficiency on Older Veterans and Its Relationship to Health

Parameters

nclude fish and seafood in the diet (1.5-2 servings per week), as well as caviar, liver, eggs, mushrooms (for example, shiitake, porcini mushrooms)
Take short sunbaths: stay in the sun for 5-15 minutes two or three times a week during the warm season. It is enough to expose the skin of the hands and face so that vitamin D begins to be synthesized in the body. You should not sunbathe as people with swarthy skin have slower vitamin synthesis — the lighter the skin, the better. Do not use a tanning bed as a substitute for sunbaths, because they use lamps of a different UV spectrum which only give a dark color, but will not replenish the reserves of vitamin D

Contraindications

Individual food intolerance, food allergy, photodermatitis

Research

Vitamin D and omega-3 reduce the risk of death from cancer and heart attack, according to a meta-analysis involving 26,000 people. Source: Vitamin D and Fish Oil Show Promise in Prevention of Cancer Death and Heart Attacks
The world health organization recommends that you stay in the sun for 5-15 minutes in the summer two or three times a week to complete the body’s need for vitamin D. Source: WHO
Vitamin D improves well-being in people with Parkinson’s disease. Source: Relationship between 25‐Hydroxyvitamin D, bone density, and Parkinson’s disease symptoms
Muscle weakness in the elderly can be explained by vitamin D deficiency. Participants with low levels of vitamin D in the body were almost twice as likely to develop muscle weakness and three times as likely to develop disorders of the muscular system, compared to those whose vitamin levels were normal. Source: The Prevalence and Determinants of Vitamin D Status in Community-Dwelling Older Adults: Results from the English Longitudinal Study of Ageing (ELSA)
Omega-3 protects against heart disease without the risk of other diseases development. Source: Omega-3 Continues to Show Protection Against Heart Disease-Related Death, Without Prostate Cancer Risk

Parameters

In combination with an audible audio range, listen to low-intensity ultrasound (22-96 kHz)
Recommendations: to achieve a hypersonic effect, you must listen to a sound containing both audible and inaudible components;
Listen without headphones (the hypersonic effect is achieved only when the sound is delivered to the entire surface of the listener’s body)
Inaudible high-frequency components are found in nature, for example, in the noise of tropical forests, or in the music of gamelan-a traditional Indonesian orchestra
The sound level must not exceed 75 dB

Research

Sounds from tropical rainforests containing inaudible high-frequency components above 22 kHz are a potential therapy for dementia patients. Source: Non-pharmacological therapy for behavior and psychological symptoms of dementia (BPSD) utilizing the hypersonic effect: A pilot study
Gamelan – the Bali, extremely rich in inaudible high-frequency components over 22 kHz, improves markers of neuronal activity. Source: Inaudible high-frequency sounds affect brain activity: hypersonic effect

Parameters

Set a goal of buying your own home
If it is not possible to purchase your own house or apartment, choose premises for rent with an adequate
owner
Try to save money for rent for a month in advance to avoid the stress associated with debt
When choosing a place to buy/rent, pay attention not only to the quality of the premises, but also to the
comfort of the area (infrastructure, availability of necessary services, social climate)

Research

Rental housing associated with frequent late payments and exposure to unfavorable environments can negatively affect the rate of human biological aging, accelerating the process. Compared to owners living in their own homes, renters experience faster cumulative damage to body tissues and cells, regardless of actual age. But fortunately, the effect is reversible – with better housing policies. Source: Are housing circumstances associated with faster epigenetic ageing?
People living in rental housing have higher levels of CRP (CRP, a biomarker of infection, inflammation and tissue damage) than those living in their own homes. That said, given the levels of the biomarker, having a mortgage is better than rented housing, and living in a detached home is healthier than living in an apartment. Source: Housing and health: new evidence using biomarker data
Lack of housing or poor quality housing can have a negative impact on a person’s health and wellbeing. In turn, positive rental experiences, quality housing and social support have a positive impact on tenants’ health. Source: Housing as a social determinant of health and wellbeing: developing an empirically-informed realist theoretical framework

Parameters

Clean your nose regularly (blow your nose)
After returning home from the street or before going to bed, rinse your nose with a special teapot
Use the diaphragm during nasal breathing (abdominal movements are pronounced, and chest
movements are barely noticeable)
Use various techniques to improve the quality of nasal breathing (pranayama, new interpretations of
ancient breathing exercises: Buteyko method, Wim Hof method, etc.)

Research

Nasal breathing develops the sense of smell, as well as the ability to recognize and remember both good and
bad odors in the environment, which has a positive effect on memory in general. Source: Nasal Respiration Entrains Human Limbic Oscillations and Modulates Cognitive Function
Breathing through the nose warms and humidifies the air, which allows it to penetrate deeper into the
respiratory tract. This improves the function of gas exchange in the lungs. Source: Observations on the ability of the nose to warm and humidify inspired air
Nasal breathing increases air flow resistance by about 50%, which stimulates the diaphragm. Source: An assessment of nasal functions in control of breathing
Nasal lavage increases the effectiveness of therapy and prevention of diseases of the upper respiratory tract.
Source: Saline Nasal Irrigation for Upper Respiratory Conditions

Parameters

Go to bed between 22.00 and 23.00 every day
Getting up at the same time, after seven to nine hours of sleep (for adults)
Keep awake and asleep on weekends and during vacations
Avoid excessive activity, bright lighting and heavy noise in the evening hours to help yourself fall
asleep on time

Research

People of the evening chronotype, the so-called “owls”, that is, those who are used to going to bed late and
waking up, have a 19% increased probability of developing type 2 diabetes mellitus. Source: Chronotype, Unhealthy Lifestyle, and Diabetes Risk in Middle-Aged U.S. Women
People who go to bed after midnight every day are 25% more likely to develop heart problems, and those
who go to bed before 22:00 are 24% more likely (compared with those who fall asleep from 22:00 to 23:00). Going to bed between 23:00 and 0:00 is associated with a 12% increased risk of developing cardiovascular diseases. Source: Accelerometer-derived sleep onset timing and cardiovascular disease incidence: a UK Biobank cohort study
People with the evening chronotype (“owls”) are more likely to develop depression, anxiety and poor sleep
quality than those with the morning chronotype (“larks”). In addition, people who go to bed late feel less
social support than others. Source: Mindful larks and lonely owls: The relationship between chronotype, mental health, sleep quality, and social support in young adults

Nature

Take meal breaks

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Contraindications

Research

Eating superfoods

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Reduce intake of saturated fat

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Research

Stick to the Mediterranean diet

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Contraindications

Research

Stick to a low-calorie diet

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Research

Eat moderate amounts of salt

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Drink enough water

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Give up sugary drinks

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Limit consumption of processed foods

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Eat less meat

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Eat more fruit and vegetables

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Contraindications

Research

Contemplate the nature around you

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Hug the trees

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Watching sunsets and sunrises

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Have a dog

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Have a cat

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Walk barefoot

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Oral health care

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Do a skincare

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Contraindications

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Limit the use of household chemicals and personal care products with artificial ingredients

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Don't dye your hair

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Increase the quantity and quality of social connections

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Practice solitude by choice

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