Simple exercise
Several times a day, especially before getting out of bed or when starting a walk:
- Inhale through your nose for 3 seconds.
- Hold the air for 1 second.
- Exhale slowly through your mouth for 4 seconds.
Repeat 3 to 5 times.
In a few minutes many patients feel that “the head clears”.
Mistake 3: Staying in the same pose for too long
It’s not just “being sedentary,” it’s getting frozen in one posture:
- Sitting for a long time,
- lying still without moving,
- even standing always on the same leg.
When that happens:
- traffic slows down,
- postural muscles become fatigued,
- the neck and lower back tighten,
- Receptors that warn of pressure changes become clumsy.
This is the typical case of:
“I got up from the couch and for a second everything went away.”
What to do
- Every 30–40 minutes he changes his position, even if it’s just a little.
- If you’re sitting, stand up and move your arms and legs.
- If you’re standing, walk a few steps or put your weight on your other leg.
- Use “triggers”: Every time you finish a chapter, a call, or a message, move.
They are “micro-movements”, but for your circulation and balance they are huge.
Mistake 2: Starting your day with a breakfast full of quick sugars
White bread with jam, sweet cookies, industrial juices, puffed cereals…
They look light, but they cause a blood sugar roller coaster:
- Sudden rise in glucose.
- Strong insulin discharge.
- Rapid sugar drop.
The brain, which is just “waking up,” gets a burst of energy first, and then a crash.
That feels like:
- dizziness between breakfast and mid-morning,
- blurred vision,
- Feeling of an empty or “empty” head.
After the age of 60 the response to glucose is slower and irregular, so these peaks affect even more.
What to do
- Swap out fast sugars for protein + fiber + healthy fat.
- Examples:
- natural yogurt with seeds and whole fruit,
- whole wheat bread with avocado/avocado and egg,
- Cooked oatmeal with nuts.
- Examples:
- If you like something sweet, make it after you have eaten protein and not as the only basis for breakfast.
The goal is to give the brain stable energy, not sugar bursts.
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