Ideas to diversify life without money. How to diversify the sex life of men and women

Vitamin PP - nicotinic acid, vitamin B3, nicotinamide, niacin has a number of medicinal and beneficial properties, even official medicine equated him to medicines. Nicotinic acid is the most common form of vitamin PP, and, along with nicotinamide, it is the most active forms. Although nicotinic acid was obtained in the 19th century, it was discovered that its composition is completely identical to vitamin PP only in 1937. We will tell you more about this vitamin in this article “Vitamin PP: biological role.”

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Biological role vitamin PP.

Not a single redox process is possible without vitamin PP. In addition, vitamin PP has a beneficial effect on fat metabolism, promotes normal tissue growth, reduces the level of “bad” and unnecessary cholesterol in the blood, and takes part in the conversion of fats and sugar into energy. A sufficient amount of vitamin PP in the human body protects it from hypertension, diabetes, thrombosis, and cardiovascular diseases. Vitamin PP also contributes to the normal functioning of the nervous system. If you additionally take vitamin PP, you can prevent or alleviate migraines. In addition, a sufficient amount of vitamin PP has a beneficial effect on health. digestive tract and stomach: promotes the formation of gastric juice, fights existing and developing inflammation, stimulates the pancreas and liver, and accelerates the movement of food in the intestines.

Among other things, vitamin PP is necessary for the formation of red blood cells and the synthesis of hemoglobin. This vitamin takes part in the formation of hormonal levels; this is one of the main differences between this vitamin and others. Vitamin PP plays a role in the formation of progesterone, estrogen, insulin, testosterone, thyroxine, cortisone - hormones necessary for the functioning of many systems and organs.

Vitamin PP, nicotinic acid, niacin, vitamin B3 - these can be said to be the names of one substance. It is often called nicotinic acid or niacin, and nicotinamide is a derivative of nicotinic acid. As doctors have recognized, niacin is the most effective medicine in regulating blood cholesterol.

Niacin produces energy and also helps maintain normal heart function and circulation. Niacin also takes part in metabolism, including amino acids.

There are cases where, thanks to niacin, people who had a heart attack remained alive. Niacin can neutralize a heart attack and prolong the patient's life, even if he has stopped taking the vitamin. This vitamin also reduces triglyceride levels, which usually increase in type 2 diabetes and hypertension.

Nicotinamide can prevent the development of diabetes, and this is due to the fact that it protects the pancreas, which produces insulin, from damage.

Doctors have long realized that in type 1 diabetes, nicotinamide reduces the need for insulin injections. And as a preventive agent, nicotinamide reduces the development of the disease by more than 50%.

For joint disease - osteoarthritis, caused by: overweight, heredity, tissue deficiency nutrients, age (all reserves in the body are depleted), nicotinamide significantly reduces painful sensations, thereby increasing joint mobility.

Nicotinamide, like niacin, calms emotional and neuropsychic disorders, relieves depression, anxiety states, inhibits the development of schizophrenia, helps improve concentration.

Daily requirement body in vitamin.

For an adult, the daily requirement is 20 mg of vitamin PP. For a six-month-old child, 6 mg per day is enough, but with age the daily dose should increase, and when the child reaches adolescence, the daily norm should be 21 mg. Moreover, girls require less vitamin PP than boys.

For nervous or physical activity, the daily norm increases to 25 mg. Daily norm vitamin PP should be increased to 25 mg or more during pregnancy and lactation.

What foods contain vitamin PP?

First of all, this vitamin is found in foods of plant origin: carrots, broccoli, potatoes, legumes, yeast and peanuts. In addition, vitamin PP is found in dates, tomatoes, corn flour, cereal products and wheat sprouts.

Vitamin PP is also found in products of animal origin: pork, beef liver, fish. Also in the following products: eggs, milk, cheese, kidneys, white chicken meat.

A number of herbs also contain vitamin PP, these are: sage, sorrel, alfalfa, burdock root, rose hips, chickweed, chamomile, nettle. Also red clover, catnip, fennel seed, peppermint, fenugreek, horsetail, hops, cayenne pepper. And also oats, dandelion, eyebright, mullein, raspberry leaves, parsley, ginseng.

If the essential amino acid tryptophan is present in the body, this will contribute to the formation of nicotinic acid. This acid will be enough if the diet includes sufficient quantity animal proteins.

All of the listed products have different values, since they contain vitamin PP in different shapes. For example, in corn and grains the vitamin is contained in such a form that it is practically not absorbed by the body. And in legumes, on the contrary, in an easily digestible form.

Lack of vitamin PP.

A deficiency of this vitamin will lead to decreased appetite, nausea, heartburn, dizziness, sore gums, esophagus and mouth, bad breath, diarrhea, and digestive problems. Deficiency will also adversely affect the nervous system: muscle weakness, fatigue, insomnia. Irritability, apathy, headaches, depression, dementia, delirium, loss of orientation, hallucinations.

A lack of vitamin PP will affect the skin as follows: dryness, pallor, formation of cracks and corroding ulcers, peeling and redness of the skin, dermatitis.

In addition, a deficiency can cause tachycardia, weakened immunity, pain in the limbs, and a decrease in blood sugar levels.

During the preparation of vitamin PP, a maximum of 20% is lost, the remaining percentage enters the body with food. But how it is absorbed depends on what foods you choose, especially which protein products you choose.

Vitamin PP: contraindications for use.

Contraindications: exacerbation of certain gastrointestinal diseases: gastric ulcer, severe liver damage, duodenal ulcer. At complex form atherosclerosis and hypertension, excess uric acid, gout, vitamin PP is contraindicated.

Vitamin B3/PP, which due to large quantity forms are called niacin, nicotinamide is used in the medical and cosmetology industries. The beneficial properties of the vitamin are so unique that it is equated to a medicine. The international name of the substance is nicotinic acid (in Latin “Acidum nicotinicum”).

History of the discovery of niacin. Humanity needed to survive in the face of the development of new diseases. Vitamin formula discovered in the nineteenth century to combat serious illness pellagra. This terrible disease developed in people due to an insufficient standard of living, accompanied by hallucinations, depression, nausea, vomiting and diarrhea. Soon, pellagra was discovered in people who abused alcohol. Literal translation vitamins of group B3/PP – preventing pellagra.

Why does the body need niacin? Main function vitamin PP – participation in the course of redox processes. Thanks to the effect of the substance, the growth of body tissues is normalized, the metabolism of fat cells is improved, the amount of fat is reduced, sugar and fats are processed into positive energy.

Why is niacin prescribed? Vitamin PP protects the body from complex diseases: platelets, diabetes, hypertension, etc. Nicotinic acid is used to treat disorders of the functionality of the nervous system and to combat migraines.

With a sufficient amount of vitamin PP in the human body gastrointestinal tract works without failures and pathological deviations. When inflammation occurs, the body fights the process, digests incoming food more easily, and produces better gastric juice. B3/PP has a positive effect on the functioning of the pancreas and liver. Leading place The vitamin plays a role in the synthesis of hemoglobin, the production of red blood cells, and the balance of hormones. There is no better substance for regulating blood cholesterol levels.

Vitamin PP helps the body produce the required amount of energy, increases blood sugar during a catastrophic drop in its level, which helps fight diabetes and hypertension. The substance is prescribed to increase metabolism and reduce the amount of triglycerides. In addition, niacin affects protective properties pancreas, so problems with insulin do not threaten everyone who uses nicotinic acid.

You should take vitamin PP if you have problems with nervous system, in cases of loss of concentration, manifestations of depression. Thanks to the preventive use of the drug, it is possible to avoid the development of schizophrenia and other mental disorders.

Signs of excess and deficiency of niacin in the body

To maintain normal levels of vitamin B3, it is recommended for an adult to consume 20 mg of the substance per day. For children, the norm is set at 6 mg, depending on age. Doctors say that, unlike girls, boys adolescence need increased amounts of nicotinic acid.

Women during pregnancy and lactation, performing athletes, consume vitamin PP in the amount of 25 mg per day.

Depending on nutrition, consumption food additives, both deficiency and overdose of the substance occur in the body. The reaction to the drug vaguely resembles an allergy, so the benefits and harms of “nicotine” are regularly discussed on forums and chats.

Symptoms of excess vitamin B3/PP:

• disorders of the digestive tract;
• lack of appetite;
• nausea;
• weakness;
• diarrhea;
• muscle pain;
• sleep disorders;
• hallucinations.

A lack of vitamin B3/PP in the body is manifested by a deterioration in the body’s condition:

• skin problems (redness, rashes, peeling, dermatitis, etc.);
• tachycardia;
• low blood sugar levels;
• painful sensations in the upper and lower extremities;
• weakness.

To replenish your supply of nicotinic acid, add foods with a high content of the substance to your usual diet. Despite culinary processing (frying, drying, canning), 90% of the vitamin remains intact. More information about the product group with increased level We’ll talk about niacin a little lower.

An overdose of vitamin PP does not pose a danger to human health. Testing has shown that negative symptoms in the form of dizziness, redness of the skin in the scalp, numbness appear only after taking the vitamin on an empty stomach.

For medicinal purposes, nicotinic acid is administered intravenously, in which case blood pressure sharply decreases. You should not be afraid of this symptom, because after some time the processes normalize, side effects will disappear.

You should not use nicotinic acid on your own, since it is a drug whose prescription is controlled by a specialized physician.

At long-term use The following symptoms are possible:

• loss of appetite;
• constant headache;
• change in urine color;
• the skin becomes yellowish;
• liver dystrophy develops.

To avoid such negative consequences You should use the drug responsibly. Doctors recommend taking methionine and lipotropic drugs in parallel with nicotinamide. Increased quantity methionine is found in the following foods:

• cottage cheese;
• meat;
• fish;
• eggs;

Nicotinic acid is a harmless vitamin, but not everyone can take it. Contraindications for taking vitamin PP are clearly stated in the instructions for use: liver disease, stomach ulcers and duodenum, gout, chronic forms of hypertension and atherosclerosis.

This is not all that vitamin B3 is useful for.

Most people don't even know what foods contain niacin. Advantage in the amount of vitamin PP in products of animal origin:

• lean pork;
• liver;
• chicken breast;
• low-fat fish;
• kidneys;
• chicken eggs;
• dairy products.

The vitamin can be obtained from plant foods:

• tomatoes;
• potato;
• carrot;
• peanut;
• yeast, etc.

Rich in vitamin PP medicinal plants, most of all:

• alfalfa;
• sage;
• sorrel;
• rose hip;
• burdock root;
• eyebright;
• dandelion, etc.

Niacin is present in all food groups, but its level of absorption varies. What's the difference? Vitamins from legumes are easily absorbed by the body, but vitamins from grains are difficult to absorb. The synthesis of nicotinic acid occurs exclusively in the presence of the amino acid tryptophan, which is replenished in the body when consuming proteins of animal origin.

Research has proven that quantification Vitamin PP in food products is determined by chemical, spectrophotometric and microbiological methods.

Nicotinic acid in medicines

The properties of vitamin B3 have led to its popularity in the pharmaceutical industry. The release form of nicotinic acid has three variations:

1. Ampoules. The solution is being developed for administering the drug intramuscularly. Injections are prescribed for patients with gastrointestinal diseases. The advantage of this form is the immediate supply of the substance through the bloodstream into the cells where biochemical reactions occur.
2. Capsules. Prescribed for hypovitaminosis, since it is not always possible to replenish required stock vitamin with food. The medicine corrects this deficiency a week after starting treatment.
3. Pills. They have the same purpose as the capsule; they are prescribed to eliminate niacin deficiency.

Storing vitamin PP: the sealed preparation is stored in a dry place where it is not exposed to sun rays. The shelf life of ampoules is four years, and tablets are three years. Before using the substance, check the date of its manufacture and the integrity of the packaging. The authenticity of the drug is confirmed by multi-stage laboratory tests.

Due to the features chemical structure niacin ( chemical formula C6H5NO2) is actively used in traditional medicine. Vitamin PP penetrates deeply into the cells of the body, so the range of applications of the vitamin is extremely wide.

Indications for the use of nicotinic acid:

• in case of violations of gastrointestinal tract renewal;
• with a hernia of the spine;
• in cases of brain dysfunction (memory impairment, inattention, absent-mindedness);
• in a depressed state;
• with sore throat;
• with acquired type diabetes mellitus;
• with alopecia;
• for osteoarthritis;
• for cardiovascular diseases;
• during menstruation;
• with multiple sclerosis;
• with vitamin deficiency (lack of vitamin B3/PP leads to decreased immunity);
• with osteochondrosis, in particular with cervical osteochondrosis;
• with pellagra. This disease occurs due to a deficiency of vitamin PP in the human body due to poor nutrition. Pellagra occurs in people suffering from alcoholism, chronic diseases Gastrointestinal tract, but it often occurs in pregnant women;
• in case of functional impairment thin sections intestines;
• with pathological abnormalities in the functioning of the liver, gallbladder, thyroid gland;
• with gastritis;
• with dysbacteriosis;
• with anorexia;
• for hereditary pathologies;
• for hypertension;
• for malignant tumors;
• during pregnancy and lactation;
• for headaches.

Nicotinic acid will not unnecessary for people for those who drink alcohol, oral contraceptives, and for smokers it is absolutely irreplaceable. For children, vitamin B3/PP is prescribed exclusively by a pediatrician if there is an urgent need.

Niacin helps fight secondary symptoms of diseases. The drug is used for numbness in the fingers. To do this you need to contact intramuscular injections, they will also save you from chondrosis with sharing with vitamin B and proserine.

For prevention, vitamin PP should be taken in tablets; in the treatment of diseases it is better to use liquid form drug. The treatment regimen and dosage of the drug are prescribed after clinical trials and patient history.

Vitamin b3/PP is regularly used in cosmetology. With the help of drugs you can improve your health, improve your facial skin and hair condition. We suggest considering the popular uses of niacin.

For face

Nicotinic acid is the main element in the nutritional and regenerative process of cells. In addition to its beneficial effect on the functionality of organs, niacin becomes a reliable assistant in the fight for the beauty and health of the skin, which is why it is often used for rejuvenation.

If there is insufficient amount of the substance in the body, the first signs appear on the skin: red spots, itching, decreased elasticity. If you notice such problems, eat as many products containing nicotinic acid as possible and apply the vitamin externally. At integrated approach There will be no trace of acne left.

Rated global companies use 4% nicotinic acid in facial skin care cosmetics. The vitamin is freely available in every pharmacy, so you can add it to your favorite creams yourself.

The effect of nicotinic acid on facial skin beauty:

• dilates blood vessels;
• improves blood circulation;
• removes excess fluid from tissues;
• has an anti-inflammatory effect;
• retains moisture necessary for tissues;
• promotes regeneration;
• cleanses the skin and improves its color.

In clinical settings, scientists have discovered another useful property - nicotinic acid minimizes the formation of skin cancer.

Skin cancer is less common in people who take advantage of the benefits of niacin. Reviews on how to use vitamin B3 to improve the condition of your face can be read on women's forums.

Face mask recipe

An ampoule of nicotinic acid is added to the usual lotion and cream (1 ampoule per 50 g of facial product). The vitamin product is applied as a standard cream and, if necessary, washed off with warm water. It is advisable to mix the drug in a separate small container, since long-term use of the vitamin leads to an overdose.

For hair growth

Nicotinic acid is considered a reliable remedy for accelerating hair growth. We warn you that even minimal contact of the substance with the skin provokes an allergic reaction. Allergies in the form of redness and slight clouding will disappear within 20 minutes, leaving no traces of themselves. Use the drug on your own with caution.

Sometimes people are skeptical about the properties of nicotinic acid because of the repulsive name. The substance is not associated with smokers, forget about prejudice. Nicotine and nicotinic acid are not the same thing.

Niacin, due to its availability, has become widespread for home use. Women prepare healing masks, shampoos and scrubs based on it. A couple of drops of nicotinic acid are added to your favorite shampoo and your hair is nourished with vitamins during each wash.

The drug affects the scalp as it strengthens blood vessels. Nicotinamide hits the scalp and instantly penetrates inner layer epidermis. With improved blood flow, vitamin PP reaches the bulb of each hair. Changes in hair condition can be observed after just five procedures. Folk remedies, despite the effect, at first they dry out the hair or enrich it with an unpleasant odor. When a person’s hair falls out, they are ready to endure all the consequences; with nicotine, they don’t have to worry about such negative accompanying factors.

Vitamin PP is involved in oxidative processes body, so hair has a complex effect. Hair follicles are nourished with vitamins and saturated with oxygen. The main advantage of hair care with nicotinic acid is considered to be hydration along the length. Dandruff disappears under the influence of a nourishing vitamin.

If you are wary of supplements not provided by the manufacturer, take niacin tablets. Thus, you influence hair growth and strengthen the condition of the body.

Nicotinic acid is considered a popular drug for hair loss and baldness. Rapid hair loss is the main signal of problems in the body, so first of all, get examined by a doctor, and under no circumstances start treatment without a prescription.

To stop hair loss, nicotinic acid is rubbed into the scalp onto dry hair. Additional ingredients that the vitamin formula is combined with can improve the effect of the drug:

• decoction of medicinal herbs;
• propolis tincture;
• ginger;
• vitamin E.

Compatibility of drugs helps achieve quick results for short term. The course of treatment lasts for one month, only after consultation with a trichologist. The composition of the product for one rubbing uses only one ampoule of nicotinic acid. The vitamin is applied from the side of the temporal region, using massage movements towards the crown. Before the procedure, draw the liquid into a syringe or pipette, this makes it more convenient to apply the vitamin in even portions to the scalp.

Acid in ampoules must be used immediately after opening, otherwise, when exposed to air, it loses beneficial properties and becomes unsuitable for further use.

Carefully monitor the body’s reaction to vitamin PP in its pure form; if after the procedure the skin turns red or itches, drink an anti-allergenic drug and then dilute the acid with purified water.

Recipes for hair masks based on nicotinic acid (analogues of expensive cosmetic products):

Egg mask.

To make it you will need:

• 1 ampoule of niacin;
• 1 capsule of vitamin E;
• linseed oil – 40 g;
• Eleutherococcus tincture – 20 g.

Directions for use: mix the ingredients and apply to washed, dried hair. After an hour, rinse off the mask and wash your hair under running water.

Nicotinic acid displaces vitamin C from the body, so you should additionally take ascorbic acid in the form of pharmacological vitamins. How much vitamin complex to take depends on the condition of the body and obvious symptoms.

Niacin is an excellent remedy against cellulite. There is a lot of information on the Internet about how to take the vitamin. To some extent, the recommendations have a basis for existence, since the substance improves blood circulation. Due to contraindications in the instructions for vitamin B3, it is better to avoid using it unnecessarily. Other methods will help you get rid of cellulite at home: cupping massage, body wraps, contrast showers.

Carefully monitor the dosage of vitamin PP to avoid overdose. Before drinking nicotinic acid, consult your doctor and carefully read the instructions for use, pay attention to contraindications.

In gynecology, nicotinic acid is used to eliminate premenstrual syndrome, to combat spasms and severe hemorrhages. Vitamin B3/PP has a positive effect on the body, but it is still unclear whether women can take nicotinic acid during pregnancy.

The instructions for use of the drug clearly state that the vitamin is not consumed during pregnancy and lactation. Pregnancy does not always go smoothly, so you cannot do without additional niacin intake.

Nicotinic acid is prescribed to pregnant women and nursing mothers in the following cases: multiple pregnancy;

• pathological processes in the liver provoked by pregnancy;
• maternal dependence on nicotine and certain medications;
• abnormal functioning of the placenta.

Taking vitamin PP on your own during pregnancy without a doctor’s prescription is strictly prohibited. An overdose can adversely affect the development of the fetus. At breastfeeding You can take the vitamin only if it is not contraindicated for infants.

With controlled consumption of nicotinic acid, the expectant mother reduces spasms and improves blood circulation. At oxygen starvation Fetal niacin improves the metabolic process and eliminates fetoplacental insufficiency. In severe cases, vitamin PP for pregnant women will help maintain pregnancy and give birth to a healthy baby. Antihypoxant in small doses will ensure that the fetus receives the required amount of oxygen.

During pregnancy, nicotinic acid is prescribed to thin the blood to prevent blood clots. IN in this case vitamin B3 acts as a prevention of premature birth and possible complications.

Nicotinic acid deficiency in the body of the expectant mother is manifested not only by hair loss and dry skin, but also negatively affects the psycho-emotional state of the woman. Scientific data on the change in mood of pregnant women from a cheerful laugher to a depressed maiden confirmed that a lack of vitamin PP is to blame.

Niacin in professional sports

In small doses, nicotinic acid acts as a supporting additive, and in excessive quantities it has a serious pharmacological effect. Why do athletes need nicotine? Intravenously administered 10 mg of niacin doubles the amount of growth hormone in the blood. Growth hormone provokes muscle growth and activates fat burning processes. In bodybuilding, professional athletes increase the dose of vitamin PP to 250 mg. The final dosage depends on the height, weight and age of the athlete. The table with numbers is freely available.

Among professional athletes developed unspoken rules on how to take vitamin B3/PP:

• before intense cardio or strength training;
• before intense fat burning training.

In other cases, there is no point in taking nicotinic acid. During the drying period, niacin is simply irreplaceable, but do not overdo it. How to use niacin in sports should be discussed with your doctor and coach. Allergic reactions from overdose lead to undesirable consequences before the day of the performance. For athletes, not only the regime is important, proper nutrition, training, but also a properly selected vitamin complex.

Nicotinic acid is an affordable remedy that will help prevent the development of serious diseases. Positive Feedback confirm positive influence vitamin on the condition of the skin, hair and the body as a whole.

After all, there comes a time in everyone's life when everything seems monotonous and boring. The way of life has become familiar and the same, and every day is more and more similar to the previous one. Therefore, the question arises, how to diversify your life? How to add new colors to it? Will you get rid of the feeling of sameness? In fact, it’s quite easy to make your life more diverse.

Reasons for monotony in life

First reason boring life is idleness, since people simply have nothing to do, which is why they begin to suffer from the monotony of life.

Second the reason is least favorite activity. In general, everything is pretty clear here. In cases where people do something they don’t like, they lose interest in life. And when this happens, life loses its bright colors and diversity.

Third the reason is the principle of living according to a programmed system. Every day a person performs the same actions. Wakes up at the same time, visits the same places, eats the same food and communicates with the same people.

Fourth the reason is the lack of goals. When there is no definite goal in life, a person simply has nothing to occupy himself with and nothing to strive for. He begins to think about non-existent problems, which makes life even more disgusting. Therefore, if a person needs to make changes in his life, he must make this one of his goals.

How to make your life diverse?

It is necessary to get out of the dullness of life gradually and measuredly. First of all, a person needs to do something new that has not been done before. This advice From the outside it looks quite simple, although in reality it is quite difficult to find a new business. Many people are hampered in this matter by the fear of uncertainty. She scares all people. But, despite this, you need to overcome yourself and start looking for an activity that will primarily appeal to you. Next, you need to engage in self-development and self-improvement.

Perhaps start learning foreign languages, do handicrafts, drawing, dancing or cooking, in general, everything that you will like and succeed in. Make new acquaintances and just get new ones positive emotions. In addition, you should radically change your habits. This is necessary in order to break the chain of identical daily actions that are performed every day according to a well-established scenario. You need to start visiting completely new establishments, choose coffee instead of tea, brush your teeth with your left hand rather than your right, in general, do everything that can diversify your actions. Next, you should definitely take into account rest. Being busy all the time is not the best way diversity of life. It is necessary to plan weekends, because rest is also subject to planning.

In general, there are quite a lot of ways that can diversify life; all you need is to learn to plan. All ways to change your life depend on realizing new things and doing new things, and if you want, you can achieve significant results.

But there is a solution, and it lies practically on the surface, all you need is false beliefs that have been formed over the years, begin to act and not be afraid to move forward.

A small list of ways to diversify your life and make it much better and more interesting.

Self-development.

Start working on yourself and develop. To do this, you can read numerous books and information on the Internet, attend various trainings on personal growth and implement good habits. Self-development is very exciting and useful activity, especially if you find like-minded people and do it together, as a team, sharing experience.

Hobby.

Do you have a favorite thing that you are willing to do for hours on end without noticing how quickly time passes? Judging by the fact that you asked yourself the question of how to diversify your life, you don’t have the business that lights you up and brings you true pleasure and inspires you or are you just burned out on it.

If so, think about what you would like to do. For example, embroidery, knitting, wood carving, drawing, music, etc., there are a great many options. Think about what you really have a passion for and start doing it. It may happen that what you love will become not only a hobby for you, but will also begin to bring in good profits and in the future will become your business. It happens quite often that what you love becomes your life’s work, for which people quit their main job and take risks, better side.

Sport.

Start exercising seriously, go to the gym several times a week and don’t skip training. This will not only help you diversify your life, but also put your body in order, improve your well-being and improve your health. This in turn will give you new strength to achieve your goals, motivation and charge.

Science.

Start studying foreign language, psychology or science that interests you. Gain new knowledge, become an expert in this field, perhaps this will greatly help you in the future.

Charity projects.

If you have a lot of free time and the desire to do good deeds, find out about charity projects in your city or volunteer movements. Help people and homeless animals, it will make you much cleaner and kinder, and your life more rich and filled with special meaning.

Rest.

Nowadays there are many leisure options, especially when it comes to active recreation. But modern youth is beginning to forget about this, as there is various entertainment on the Internet. Learn to relax actively, invite your friends for a walk in the forest, along the embankment, offer rollerblading, biking, skiing, go bowling, or throw an interesting and fun themed party.

These are just a few examples of how to add variety to your life, but you can sit down and come up with many more. your day, make lists for the week, month, year, systematize your life and add bright and positive emotions to it.

Hello, dear readers!

Any person has periods when he is completely fed up with routine and everyday problems, and boring immutability and dull life become unbearably familiar.

Probably each of us asked the questions:

How to diversify your life and make it more interesting? ABOUTWhere does boredom and despondency come from? Why do routine and everyday life triumph?

Naturally, there are many reasons. Here, for example:

• the existing way of life, habits and stereotypes of behavior and thinking.

I think this is the most important reason boredom and monotony. A way of life, formed by many everyday habits, is a reinforced concrete thing. He may be disgusting to the point of nausea, but it is very difficult to change him.

• very busy.

The constant flow of things turns our life into a continuous and unchanging sequence of events, which causes boredom and puts sadness on our faces.

• a lot of small, often imposed from outside, uninteresting things.

There are so many of them, and they are so disgusting that they turn life into boring and gray everyday life. (You can read about other reasons why it is so difficult to change your life in and).

And here's the question:

How to diversify your life and make it interesting?

In this article I want to tell you about a technique I call “Start Small.” It can help you overcome sadness and boredom.

In general, there are a lot of similar techniques. But most of them suffer from one serious drawback.

Therefore, first, let's find out about it.

So, for example, if you now enter a query in Yandex about “ how to diversify your life”, then there will be a list of tips, techniques and recommendations a kilometer long.

This is what they advise: “engage in self-development”, “start communicating more with others”, “change your job”, “take up a hobby”, “drop everything and go on vacation”, “give up old habits”, “discover new sides life”, “go in for sports”, “take care of yourself”, etc.

The advice itself is very good. But, I’ll say it again, all this advice has one big drawback.

Namely: they require too large and large-scale changes in your already established life and also take you out of your usual comfort zone.

They have an extremely intense impact on life. And although they add variety to it, for many it is too painful and uncomfortable.

I am sure that for many this is simply impossible due to current life circumstances - these are too large-scale changes.

But the problem is that life does not begin with some large-scale things and processes, for example, with work or communication, sports or hobbies. Life begins with little things.

These little things, when concentrated, form life events, which in turn are intertwined into periods of life, and from them our entire existence is formed; it is the little things that create the sketch of our life.

Accordingly, if you want to change it, then start with minor details, with little things.

This is the essence of the “Start Small” technique.

The technique is simple but very effective. She has only 5 principles:

1. Don’t start big changes, start with small life details, first diversify your life in small things and only then take on global things.

2. Do not radically change the established way of life and old habits, just introduce new, seemingly insignificant details into it.

3. Plan changes and implement them regularly, for at least a month.

4. Change gradually, don't rush.

5. Observe yourself, try to find even the smallest insignificant changes in yourself, in your environment and in your life.

How to use the equipment?

Start by saying that every evening, while planning for tomorrow, you will give an answer to next question: “What can I do tomorrow that may seem small and insignificant to make my life at least a little more interesting and varied?”

I repeat, do not start with something global and large-scale.

So on the first day of testing this technique on myself, I wrote down 7 answers to this question. Here is the list:

1. 1.Brushing teeth with your left hand
2. Morning jog along a new route (+ collecting new impressions).
3. Walking around the area where I used to live.
4. Get to work along a new route, collecting new impressions.
5. Start using a black gel pen (which I never did).
6. Return from work along the old route, trying to notice things along the way that I had not noticed before.
7. Go to bed half an hour earlier, reading a book before bed that I haven’t been able to pick up for a long time.

This list will make many people smile skeptically. But don't rush to conclusions. Yes, these are little things, but it’s these little things that change begins.

And here the 5th principle plays a key role - observation principle. When you create your list and begin to implement it, then note everything new: what you see, hear, feel, what thoughts come to you, what emotions you experience, what is happening around you.

This is the essence of technology.

It’s as if you are experiencing your life from the very beginning, looking at it from a slightly different perspective. As an artist, you begin to paint your life, gradually painting detail by detail, recreating the diversity of your life, but at the same time being content with just small strokes.

By watching the little things you planned come into your life, you create a new, more interesting picture her perceptions.

By the way, your list doesn't have to include anything new. It may generally consist of old little things. You will just try to look at them in a new way, find something special in them.

The list of little things planned for implementation in the evening can be updated every day. But you may not need this.

Believe me, I didn’t change my first list for almost three months, because every time I discovered something interesting for myself in every little thing. The main thing is to set this goal, to look for new manifestations of life’s little things.

By the way, very good addition This technique can be supplemented by the method of keeping a diary, which I talked about in the article: “”.

If you write down the results of your observations in a diary and collect new impressions in it, then your dull life will leave you very quickly, and you will discover many fresh impressions in yourself and in your life, without making large-scale life changes.

In addition to the diary, a good addition to the “Start with small things” technique is the self-knowledge technique, which I wrote about in the article “”.

So let's summarize what has been said.

Don't focus on large-scale changes, start changing your life with little things. Make a list of small changes and start incorporating them into your life. Observe the changes, collect new, albeit insignificant manifestations of life, your thoughts, feelings, emotions and impressions in your diary. In 2-3 weeks, to summarize, you will see how your life will change and become more diverse.

See you in the next publication.

I hope this article was interesting and useful for you. If so, share it on social networks, publish your comments, develop discussions and debates. I'll be glad to participate!

© Denis Kryukov

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Discussion: 17 comments

Every day is unique, each of us has both good and bad experiences. depressive state. Travel - I'm all for it. They distract, charge, give meaning, new impressions, when everything is boring - it’s better to go on excursions and any places that interest you.

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1. Every person is unique. But as for me, I haven’t been depressed for a long time. I was in a state of stupor, but at that moment I was really thrown off track, but I quickly got back on my feet

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The current way of life can be changed with a good extreme trip! Although I agree, it won’t last long!

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1. You may never return from extreme...

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