The expert gave advice on maintaining a healthy lifestyle.

A healthy lifestyle can prolong a person's life. At the same time, changes should begin with the transition to a balanced diet, Olga Shuppo, founder and scientific director of the Grand Clinic network of immunorehabilitation, adaptive and preventive medicine clinics, told Izvestia on May 4.

"It is necessary to eliminate overeating and irregular meals, reduce the consumption of sugar and refined foods. The optimal choice at any age is a rainbow on the plate and a variety of food ingredients. The more your diet contains a variety of vegetables and cereals, the more diverse the intestinal microbiota will be, which means a stronger immune system. And this is very important, because the intestine is 70% of the health of the human immune system," she said.

According to her, systematic physical activity in the fresh air is another important component of a healthy lifestyle. You need to spend at least one hour a day in motion. It can be hiking, morning exercises, favorite outdoor games or dancing.

"Reasonable physical activity in the fresh air helps to improve the health of the body, normalize the natural processes of detoxification, saturate mitochondria with oxygen, accelerate metabolic processes, improve blood circulation," explained Shuppo.

Don't wake up famously: why excess cortisol prevents you from sleeping and losing weight

Experts have told us which foods help regulate the level of stress hormone in the body.

At the same time, for a full recovery, a person needs to sleep at least seven to eight hours a day. The correct time to sleep is from 23:00 to 03:00. Quality sleep is very important because sleep produces melatonin— a hormone of youth that slows down aging. In this case, the cells will have time to recover, and the body will be less susceptible to microbes during the day, the specialist said.

Trying to avoid stress in your life is also a significant strategy for a healthy lifestyle. It is worth paying attention to your emotions and feelings, practicing meditation, relaxation, finding time for hobbies and relaxation, and arranging a digital detox during the day.

"With constant digital noise, the brain spends all its resources on the thought process in order to effectively navigate the digital space. In such a situation, the body no longer has the resources for physiological regulation, and exhaustion sets in," Shuppo said.

She drew attention to the fact that moving immediately to a healthy lifestyle is not an easy task. Therefore, you need to set yourself one but achievable goal, for example, to include vegetables in your diet or to stop eating fast food.

"Start keeping a diary to mark the achievement of your goals in it, even if they are small at the first stage," the expert advised.

Earlier, on April 11, Artur Bogatyrev, a urologist and andrologist at the SM Clinic Center for Reproductive Health, told Izvestia that even seemingly healthy foods can disrupt kidney function if consumed excessively. He noted that in the presence of renal pathologies, products with a high content of oxalates should be excluded. These include spinach, nuts, French fries, chips, sorrel, beetroot, bran, and chocolate.