1. Teach yourself how to sleep properly

— Scientists have long been saying that the best, most correct sleep, when melatonin is produced, when the whole body rests and renews itself, and the immune system is strengthened, is sleep from 11 p.m. to 4 a.m. And during the holidays, we should definitely give ourselves a chance to learn how to sleep properly. You will feel more rested if you go to bed on time (that is, before 10:30 p.m.). And the body will wake up on its own.

2. Try not to overuse

“My personal deep conviction is that meeting friends, having fun and being in a good mood have nothing to do with alcohol. Therefore, I do not recommend alcohol not only on holidays, but in general.

Yes, yes, we know, this is a utopia. But it’s still worth trying to reduce the dose. Remember, alcohol disrupts sleep, and our task is to get enough sleep. Well, it is toxic to the body, affecting all systems and organs. And here it’s a matter of how much safety margin the body has. Some people can live up to 90 years of age. And someone gets an oncology diagnosis at 45 (alcohol also causes damage to the cell division mechanism, that is, it can provoke the development of cancer).

3. Don’t think about work

– It is very important to give yourself a rest not only physically, but also mentally and morally. Try to put aside perfectionism and workaholism. If you are used to making schedules, make a plan for the weekend too – variety is important for proper rest. Visit your parents and friends. Do something you haven’t been able to do during the year – draw, read, go to the cinema or theater. If the year was mostly sedentary, then go to the skating rink and rent skis. If 2023 has been tiring, allow yourself to relax and spend the day on the couch watching TV series. Or go for a massage.

But the main thing is don’t set any grandiose goals, don’t try to relax in all ways at once! Spend the holidays in a measured but varied way. So that you remember not fatigue, but vivid emotions and impressions.

4. Regularity and proper nutrition

– This is also an important moment for rest. If you get used to getting up and going to bed at least around the same time (especially in the evening), if breakfast, lunch and dinner are always on schedule (plus or minus), then your body will rest much better than from chaotic changes of sleep and rest. A hearty breakfast that combines protein and carbohydrates is very important; after breakfast, you can take a short walk. Dinner is needed 3-4 hours before bedtime. After this, you can also take a walk for half an hour, breathe in the air, and then your sleep will be stronger.

Activity is very important, but it should be in moderation. If you haven’t skied for a long time, you shouldn’t start with difficult ski slopes. Especially if there are problems in the joints or any pain.

(By the way, there is a study in which scientists have proven that too intense exercise can accelerate the aging of the body. So everything is good in moderation!).

What serious diseases can worsen in winter.

The academician in her Telegram channel also spoke about the most “popular” diseases that can worsen in winter:

1. Cardiovascular

Heart attacks actually occur more often in winter. This is due to vasoconstriction due to cold and increased workload on the heart due to the need to maintain normal body temperature.

To prevent this from happening, you must follow simple but important rules:

* Don’t get too cold. Remember: several thin layers keep you warmer than one thick one. Wear a hat, scarf and gloves. If you suffer from coronary heart disease, wear a mask or wrap a scarf around your nose and mouth to breathe in warmer air.

* Do not drink alcohol to warm up – this increases the load on the cardiovascular system.

* If you experience pain or burning behind the sternum, cold sticky sweat, pallor, fear of death, dizziness and loss of consciousness, you should immediately call an ambulance.

2. Dry skin, exacerbation of dermatitis

Dry, itchy, and cracking skin is a common occurrence in winter. It occurs due to the cold outside and dry air indoors. Install a humidifier or hang a damp cloth in your rooms.

Take warm rather than hot showers, as hot water dries out the skin and makes it itchy. Immediately after the bath, apply cream or lotion to still damp skin. In cold weather, you should give preference to denser and more nourishing skincare products.

3. Bronchial asthma

Cold and dry air can trigger an asthma attack. If possible, you should stay at home, and if you still need to go out, cover your nose and mouth with a scarf and always have an inhaler on hand. It is necessary to regularly ventilate the room and do wet cleaning. Follow measures to prevent ARVI, as they are highly likely to lead to exacerbation of asthma.

In general, dry and cold air is more likely to provoke a cough, which is why humidifying the room is so important.