How to change habits and stop living on autopilot

We usually live part of the time on autopilot, distracted, in a state of semi-awareness of what is happening to us and our behaviors. We find excuses for everything!

A healthy habit is an action that repeats over time and positively affects physical and emotional health and well-being.

Eat for anxiety and not for real hunger, incorporate more vegetables, decrease the consumption of foods refined foods, improve the quality of certain foods, move more, stop snacking at all hours, reduce alcohol consumption. These could be some examples of behaviors to modify.

How to effectively form healthy habits?

I bring you at least 3 necessary conditions for your change process:

  • To have the desire and the motivation enough that it allows me to create new routines, improve or replace entrenched habits. It is essential for this to find the for what, a sufficient and important reason for me to want to achieve or change a routine.

Some questions that will help you develop motivation for change: What do I gain from the change I am aiming for? What do I lose? Why do I want to achieve this new habit? Where will I find the necessary motivation to be able to sustain it?

  • Needed knowledgeIn other words, what should I do to achieve the habit I want. It is the information to achieve my goal. For example, in the case of lifestyle, it could be getting professional advice on food composition, what it means to eat healthy, what to buy, how to prepare and combine food
  • The practice. This is one of the keys to incorporating a habit, it is to go from theory to action, it is to start and repeat. In this way we will convert habit into skill.

The desire, the knowledge and the practice are not enough to change. To change you have to have a plan, clear and precise objectives, courage, discipline and determination. Relapses are part of the process of change but if we have determination we will start again, we will try again, we will focus and we will be attentive to let the thoughts that come to our head and appear as obstacles to the achievement of our goals. This will help us not to fall back into entrenched automatic routines.

Being clear about what you want to change can be a very good start, stating on paper a short and achievable list of simple, well-specified goals with implementation dates.

  • ¿Than I want to get specifically?
  • ¿For what?
  • ¿How?
  • In which term am I going to make it?
  • It is reachable? Than obstacles Could arise interfere with compliance? Here it is important to evaluate and verify if the proposed goal is realistic taking into account the resources, capacities and tools that I have.
  • Than reminders Am I going to wear to meet my goals? They can be posters, notes, alarms on the cell phone.

Easy? Not at all. At first I may be more motivated to make changes, and implementing new habits may be uncomfortable or “sacrificing” but it is worth it.

What new habits do you propose to incorporate or modify?

Bachelor of Nutrition, Certified Health Coach, Organizational Wellbeing Specialist

Wellness

Mishustin signed a resolution to increase the size of preferential mortgages :: Society :: RBC

He added that in May, according to the Bank of Russia, the average rate on such loans fell to 7.4% and there is potential for a further reduction.

You can apply for a mortgage at a rate of 6.5% until November 1. The preferential mortgage provided for a minimum contribution of 20%. The difference between preferential and market mortgage rates for banks should be compensated by the state.

In April, Russian President Vladimir Putin ordered the launch of a preferential mortgage program with a rate of 6.5%. In June, Putin decided to extend the preferential mortgage to more expensive housing, earlier the mortgage extended to new housing worth up to 3 million rubles.

By mid-June, banks received 170 thousand applications for preferential mortgages, most of them were approved, said Deputy Prime Minister Marat Khusnullin. Also issued 40 thousand loans worth about 100 billion rubles.

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The head of USC explained the change of position with the words “there is only one president in the country” :: Society :: RBC

Denial of the title of president of the United Shipbuilding Company, Alexei Rakhmanov, explained that “there is only one president in the country” and “we know him very well”

Alexey Rakhmanov

(Photo: Grigory Sysoev / RIA Novosti)

The United Shipbuilding Corporation (USC) has abolished the presidency because there is “only one president” in the country. This was stated by the head of the USC Alexei Rakhmanov, reports RBC.

“For the fifth day already, I’m not the president of USC, but just the general director,” Rakhmanov said. He explained that the relevant changes were approved, made to the charter of the company and entered into force. In the future, they will be followed by other organizational rearrangements.

USC vice president becomes candidate for head of new offshore corporation

Leonid Strugov

“Why we did this, the answer is very simple – the president in the country is one, we all know him very well, and everything else should have its own names,” Rakhmanov explained.

Earlier in Russia, the authorities changed the name of the posts of heads of regions of the country. In September 2010, the parliament of Chechnya – at the suggestion of Ramzan Kadyrov himself – decided to change the name of the post of the head of the region from “president” to “head of the republic”. Kadyrov explained his proposal on renaming the presidents of the republics of Russia that “there should be only one president in a single state”, and the “parade of regional presidents” should be stopped.

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Khusnullin promised to pass the route Europe – Western China for 4 years :: Society :: RBC

Photo: Nikolay Gyngazov / Global Look Press

The construction of the international route Europe – Western China is planned to be completed ahead of schedule by four years, the acceleration of work will not lead to the cost of the project. This is stated in the message of the apparatus of Deputy Prime Minister Marat Khusnullin, received by RBC.

“Recently, we circled the entire route of this road. The greatest difficulties, contrary to expectations, will be associated with the relocation of engineering networks. So far, the project provides for about 870 intersections with network lines, ”said Khusnullin.

Khusnullin announced plans to accelerate the construction of the Moscow-Kazan highway

Marat Khusnullin

Initially, the route from the Russian side was supposed to pass through the territories of the republics of Tatarstan, Bashkiria and the Orenburg region. In July 2016, the government commission changed plans and laid the route through the Samara-Togliatti agglomeration.

In the fall of 2019, the government singled out individual stages of the construction of the Moscow-Nizhny Novgorod-Kazan highway. The final deadline for the entire section of the route was called 2027.

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very cheap and long-known drugs help save the lungs with coronavirus

Cloving hospital on the basis of the Medical Scientific and Educational Center (ISSC) Moscow State University named after M.V.Lomonosov took the first patients on April 21 and completed his work on June 13. It turned out that it was possible to achieve the best treatment results for COVID-19 in Moscow. Over the entire period, 4 patients died, and among severe patients who got mechanical ventilation, the mortality rate was less than 14% (for comparison, the average for the city and the world was up to 70 – 80%). Eighteen doctors out of 220 employees of the hospital were infected with coronavirus, there were no deaths among the medical staff.

What approaches were used at the University Hospital of Moscow State University to achieve such results? We continue the conversation with the head. Department of Therapy, Faculty of Fundamental Medicine, Moscow State University, Head of the Department of Age-Associated Diseases, Medical Scientific and Educational Center, Doctor of Medical Sciences, Cardiologist Yana Orlova.

MEDICINE FOR COUGH FOR 80 RUBLES

– Most of those who are ill or are afraid to get sick are worried about fibrotic changes in their lungs. They say that you have developed special therapy that can reduce the risk of developing fibrosis. Is it possible?!

– Yes, we launched an appropriate clinical study. There are no final results yet, but we have developed clinical practice.

“What did you do to save the lungs?”

– We used a combination of bromhexine and spironolactone (both are long-known very cheap drugs. – Ed.). Bromhexine is an expectorant that has been prescribed to patients with pneumonia and cough for many years. At the same time, experimental data showed that this drug can block a specific enzyme and impede the penetration of coronavirus into cells. True, it was on this effect that we counted to a lesser extent in inpatients, since such an effect is important mainly in the early stages of the disease. But the expectorant effect of bromhexine really helps patients with COVID. I heard that our colleagues in Peter launched a study of bromhexine for prophylactic purposes. We will wait for the results.

Coronavirus infected 18 doctors from 220 employees of the hospital, there were no deaths among the medical staffPhoto: Ivan MAKEEV

FIBROSIS OBSTACLE

– The second drug – spironolactone – is traditionally widely used in cardiology for the treatment of heart failure, severe hypertension. It has a small diuretic, magnesium and potassium-preserving effect, continues Yana. Orlova. – It has several mechanisms through which it can be useful in coronavirus infection.

Firstly, a mechanism that prevents the development of fibrosis in general in the body. There are works that, in particular, show that spironolactone reduces fibrosis in the heart. At the same time, it is known that the tendency to fibrosis is not local, but systemic – where there is more inflammation, there will certainly be fibrosis. And we see, of course, fibrotic changes in the “covide” in our patients. Therefore, we prescribed spironolactone as a drug for the prevention of this process.

Secondly, this drug blocks sex hormone receptors, in particular testosterone. Some published studies suggest that “high-testosterone” men suffer from “covid” more often and develop more severe fibrotic changes. Therefore, blocking these receptors for several weeks during COVID treatment may be useful in reducing the severity of complications. We are not talking about a longer intake, since male patients are unlikely to agree with a decrease in testosterone levels in the long term.

And perhaps the most important point. In almost all of our patients, we observed hypokalemia (a decrease in potassium levels. – Ed.). With coronavirus infection, potassium is intensely excreted from the body, and scientific articles even suggest that hypokalemia serves as the trigger for a cytokine storm. So spironolactone has a real chance to reduce the risk of this dangerous complication. But the main thing, in my opinion, is that lowering the level of potassium in the body is extremely harmful to the heart and triggers life-threatening rhythm disturbances, increasing the risk of sudden death. We, like all others, replenished potassium with droppers, but it was more effective to retain it in the body with the help of spironolactone.


Men certainly get worse than women;  the elderly are heavier than the young;  overweight people are heavier than patients without excess weight Photo: Ivan MAKEEV

Men certainly get worse than women; the elderly are heavier than the young; overweight people are heavier than overweight patientsPhoto: Ivan MAKEEV

WHEN PRESCRIBED PATIENTS

– Yana Arturovna, how many patients did you have on average?

– About 10 – 14 days. But someone and 50 days.

– Have you noticed signs by which it can be assumed that the disease in the person brought is likely to go the hard way?

– Such studies were carried out in the world, our clinical practice confirmed them. Men certainly get worse than women; the elderly are heavier than the young; overweight people are heavier than overweight patients. Men with a classic male type of baldness, a lot of facial hair, we can say brutal men get sick harder.

– Under what conditions did you discharge patients?

– We acted as close as possible to the recommendations Ministry of Health: so that the temperature for three days was not higher than 37.5 degrees; so that C-reactive protein (an indicator of inflammation) is lower than 10 mg / l, and saturation, that is, the level of oxygen in the blood, is higher than 96%.

“HEAD OF EPIDEMIOLOGY DEPARTMENT OF ITSELF WORKED AT SANPROPUSNIK”

– How often do you get sick doctors and nurses?

– In the first month no one got sick at all. We have a very powerful epidemiological service. The head of the sanitary-epidemiological department, a senior researcher, correctly organized the whole process, and for the first two weeks she personally worked in the sanitary inspection room at the exit from the “red zone” and helped doctors and nurses who were exhausted after the shift safely remove protective clothing.

Then both people’s fatigue and viral load accumulated. By the middle of the second month, sick people began to appear. There were no seriously ill patients. We treated part of the staff in our observation, part of it was treated at home. In total, 18 people were infected from the medical staff (less than 10%).

– Doctors take something for prevention? Vitamins C, D, Zinc?

– I saw the recommendations of American nutritionists, they speak out positively about taking zinc, melatonin and vitamin C. There were somewhat conflicting data on vitamin D. But we did not give any such recommendations to our employees. We have all the prevention was associated with minimizing contacts and other measures of epidemiological safety.

Physicians are the heroes of our time.“If you think that you are special and that a pandemic will not affect you, you are deeply mistaken,” listen to what the doctors who are fighting with coronavirus say

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VTsIOM named the results of exit polls on voting under the Constitution :: Politics :: RBC

According to exit polls conducted by the All-Russian Public Opinion Research Center, 76% of the participants in the vote on constitutional amendments said they supported the amendments to the Basic Law. This is stated in the VTsIOM report.

The survey was conducted at 800 sites in 25 regions. In total 163.1 thousand people took part in it. 70.6% of people agreed to answer the question of the interviewers, the rest chose to hide information about their choice.

The Federal Law “On Basic Guarantees of Electoral Rights and the Right to Participate in the Referendum of Citizens of the Russian Federation” prohibits the publication of public opinion polls on election day and five days before it. However, the all-Russian vote on amendments to the Constitution does not fall under its effect. The format of voting is regulated by a separate law.

The material is complemented.

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VTsIOM named the results of exit polls on voting under the Constitution :: Politics :: RBC

According to exit polls conducted by the All-Russian Public Opinion Research Center, 76% of the participants in the vote on constitutional amendments said they supported the amendments to the Basic Law. This is stated in the VTsIOM report.

The survey was conducted at 800 sites in 25 regions. In total 163.1 thousand people took part in it. 70.6% of people agreed to answer the question of the interviewers, the rest chose to hide information about their choice.

The Federal Law “On Basic Guarantees of Electoral Rights and the Right to Participate in the Referendum of Citizens of the Russian Federation” prohibits the publication of public opinion polls on election day and five days before it. However, the all-Russian vote on amendments to the Constitution does not fall under its effect. The format of voting is regulated by a separate law.

The material is complemented.

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salute from the cable-stayed bridge, hovering above the water Assol and space suits

The brightest evening of the country’s graduates ended, which the guys were looking forward to this year. So, as always, the Scarlet Sails Festival 2020 became a beautiful chord of the All-Russian holiday. This year it was both traditional and completely unusual at the same time. We tell you what the Scarlet Sails 2020 surprised.

The main innovation of this year is the change of locationPhoto: Oleg GOLD

Well, firstly, the main innovation is the change of location. For several years in a row, a snow-white brig passes through the water area Not you along the Peter and Paul Fortress, the Hermitage and right under the Palace Bridge. This year, another, no less picturesque place was chosen, with very recognizable sights. Petersburg – stadium “Gazprom-Arena “, Lakhta-center and cable-stayed bridge ZSD.


Access to all locations was closed due to the difficult epidemic situation both in the city and throughout the country. Photo: Artem KILKIN

Access to all locations was closed due to the difficult epidemic situation both in the city and throughout the country.Photo: Artem KILKIN

The second innovation: live Petersburgers and visitors could not see all this beauty. And all because this year there are special requirements: because of the pandemic, access to the park is closed, it was also impossible to see from the water, since part of the Neva and the Gulf of Finland were blocked. GIMS boats and various services went around the water area and made sure that no one violated the ban. Law enforcement officers were also on duty on land: if they met people in a territory where there should not be anyone, they politely asked to leave the place and go home.


Everyone was politely asked to leave the coast Photo: Artyom KILKIN

Everyone was politely asked to leave the coast.Photo: Artem KILKIN

And at home, by the way, everyone would have considered it in the best possible way: there was a live broadcast of a concert and a pyrotechnic show on the Internet and on TV. By the way, on the screen you can see what on the shore would definitely not be accessible to the eye. And all because along the Neva and the Gulf of Finland there were several scenes at once and on each of them there was an action.

The main stage was next to the Gazprom Arena stadium, it was also very unusual – as if soaring in the air, and with it the stars acting on it. Leading the holiday were Ivan Urgant and Daria Александрова.


The hosts of the holiday were Ivan Urgant and Daria Alexandrova Photo: Oleg GOLD

Leading the holiday were Ivan Urgant and Daria AlexandrovaPhoto: Oleg GOLD

Timur Rodriguez, Vera performed their hits Brezhnev, RASA group, Dima Bilan and Surganova. And there were surprises in the form of a show of pirates and drummers, yes, it is worth noting separately what costumes the artists had – just space ones. Be sure to watch Bilan’s performance if you missed. And also a salute, well, the passage itself of a sailboat!


The cable-stayed bridge of the WHSD was both a platform for light and a launch site for fireworks. Photo: Oleg ZOLOTO

The cable-stayed bridge of the WHSD was both a platform for light and a launch site for fireworksPhoto: Oleg GOLD

By the way, the pyrotechnic show lasted almost half an hour, hundreds of volleys were launched into the sky, the first cable-stayed bridge of the WHSD was used. It was both a platform for light, and for launching a salute.


But the highlight, of course, was the passage of a snow-white brig with Scarlet Sails along the Gulf of Finland Photo: Oleg ZOLOTO

But the highlight, of course, was the passage of a snow-white brig with Scarlet Sails along the Gulf of FinlandPhoto: Oleg GOLD

And at the end of the extravaganza, the romantic Assol soared above the water to meet her dream. By the way, this year the holiday was dedicated to the author of the fairy tale about Scarlet Sails Alexander Green – marks 140 years since his birthday.

If you missed the broadcast live, there is an opportunity to watch the best moments of the show.

Graduation Scarlet Sails in St. Petersburg ended with a grandiose salute.Alena CHICHIGINA

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Director Alexei Uchitel – about the new nudity of Christina Asmus: “I was amazed!”

Each has its own isolation. Someone got stuck in Bali, someone climbed away into the wilderness, someone does not leave the city apartment. And here Director Alexey Uchitel (“Walk”, “Land”, “Diary of his wife”) is completing work on a new painting – “47”, dedicated to the journey of Victor’s tomb Tsoi to the northern capital after deadly Accident in 1990.

In a conversation with the writer Alexander Tsypkin, based on the works of which the series is already being shot, the director remembered how he convinced Tsoi to star in his film and why

ABOUT THIS

“When we shot“ Rock ”in 1986, none of that company knew me – neither Grebenshchikov nor Garkusha. Who knows who I am? The KGB or something else. AND [чтобы наладить контакт] I chose the most silent – Tsoi. And he said: “Listen, Victor, let me come with an operator, a camera to your boiler room, and we will sit with you for a shift – and he was on duty for two days – and we’ll shoot. Not a single question, I swear, I will. As it is, it is. Then you come – take a look. If you don’t like it, we’ll disperse. ” And these were the first frames of the stoker, which now often show. I saw a lot of things: different people came and drank, but I honestly restrained myself – I didn’t move anything, I didn’t say “come here”. Perhaps that’s why it turned out to make a film. And then they came to my native Leningrad documentary studio in the director’s room with the whole Kino group – they watched in silence, went out in silence. I think: Christmas trees, sticks, what is there? I say: “Vit, tell me! Did you like it or not? ” And in response there was one word: “Normal.” This word gave me a sharp pass to life. After that, no one asked who I am and what they eat me with. ”

Frame from the movie “Rock”

PRO NEW FILM

“When a terrible accident occurred (Viktor Tsoi crashed on August 15, 1990 after the collision of his Moskvich in the oncoming lane with the Ikarus bus, which was driven by Janis Fibigs, on the highway SlokaTalsi – Aut.) From material that was not included in the Rock, we mounted the picture “The Last Hero”, then I met the driver of Ikarus, who was driving, and spoke with the investigator. Then it settled down with me. When you go and don’t know who Tsoi is … and then life changes abruptly (the driver was found not guilty, but nevertheless became known throughout the USSR – Aut.). The story of our picture “47” begins with an accident, and then begins the journey of the bus with Tsoi’s coffin in Petersburg. A kind of roadflies. The one who is driving does not know who all these people close to Choi are (Ricochet performed by Ilya Del, wife Natalya Reasons performed by Paulina Andreeva etc.), but they don’t know what kind of driver it is.

About 7-8 years ago, Sasha Gonorovsky (“The Land”, “From Five to Seven”) wrote the script, but we did not shoot. I thought that it was irrelevant, but interest in Tsoi is growing more and more every year. This is a mystery that no one will solve. With all due respect and Vysotskyand to Okudzhavaaccording to how often they sing, Choi overtook them. ”

In December, I starred in the full-length film Whaling. This is not horror)))), this is drama. I played the girl from the video chat Uuuf))) But I hasten to upset you, there were no naughty scenes. It’s even straight offensive. But there was my longest double in my career, which lasted 43 minutes. Studio: @ rockfilms.ru Production: Russia, Poland Gen. producer: Aleksey Uchitel Director and screenwriter: Philipp Yuryev Camera-man: Mikhail Khursevich, Yakov Mironchev Which image from the movie do you like more?

ABOUT ASMUS

“At our Rock studio, we also shoot full-length debuts. One of my students Philip Yuriev seven years he wrote the script for the painting “Whalers”, which he then shot in Kamchatka. A stunning story will soon be shown at one of the major festivals, if it takes place. So, according to the plot, whalers are watching a computer showing a undressing girl [из секс-чата]. And this heroine was supposed to play Christina Asmus. She read the script, she liked it, agreed. Then the film “Text” comes out, this whole story takes place (after naked scenes with Ivan Yankovsky the actress’s husband, Harik Kharlamov, was sucked as a cuckold, in the end couple gets divorced and assures that the cinema has nothing to do with it – Auth.). And then an agent calls me and explains that Christina can’t act in our scene. I begged them to come to the studio, Asmus apologized for a long time that it would not work. Hoping for nothing, I turned on her 10 minutes of the film, she looked and said: “That’s it. Let’s. When to shoot? ” I asked again: “Are you not afraid that they will start rinsing again?” “This is my business,” she said firmly and starred wonderfully. I was amazed! ”

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The last US state decided to remove the symbol of the Confederates from the flag :: Society :: RBC

Фото: Jonathan Ernst / Reuters

Mississippi is the last in the United States to abandon the Southern Confederate flag symbol after mass protests across the country over the death of African American George Floyd after being detained by police. It is reported by the BBC.

On June 27, both houses of the state parliament voted to begin the process of changing the flag. In the House of Representatives 84 people voted “for” and 35 people voted “against”, in the Senate – 36 votes “for” and 14 votes “against”. If the bill is adopted, the commission will develop a new flag, which will be voted for in November this year.

“The controversy surrounding the 1894 flag has become as controversial as the flag itself, and it’s time to put an end to it. If they [конгресс штата Миссисипи] they will send me a bill, I will sign it, ”said State Governor Tate Reeves. He added that the authorities are faced with the task of uniting society.

Trump allowed the arrest of all destructive vandals

Donald Trump

The symbol of the Confederation is a blue cross with stars on a red background and is considered by many in the USA as a racist symbol. The flag was used by the slaveholding Confederate states of America, which lost in the civil war of 1861-1865.

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