Recommendations for forming a healthy lifestyle have been approved in Russia.

      On May 15, 2026, at 14:00, Society In Russia, methodological recommendations dedicated to the formation of a healthy lifestyle have been approved. The document is intended for health and longevity centers operating based on medical organizations, reports RIA Novosti. A significant part of the recommendations concerns nutrition. Specialists advise making breakfast the main meal of the day—it should provide about 30-40% of daily caloric intake. It is preferable to eat in the morning within an hour after waking up, ideally between 7 and 9 o'clock. The intervals between meals during the day should be four to five hours, and it is better to avoid snacks. Dinner is recommended to be planned three hours before sleep. The authors of the document advise reducing or completely excluding from the diet semi-finished products, sausages, ready-made sauces, white bread, added sugar, sweets, pastries, sweet drinks, and packaged juices. Specific advice pertains to hydration. Immediately after waking up, specialists recommend drinking a glass of room temperature water. During the day, it is advisable to take two to three sips of water every hour, and 100-150 milliliters 20-30 minutes before meals. The document emphasizes the importance of daily physical activity. The minimum norm is set at seven thousand steps per day, which corresponds to approximately 30-50 minutes of walking. It is recommended to use the stairs instead of the elevator, and for sedentary work, to stand up and do a small warm-up every hour. For full recovery, the body needs to sleep at least seven to nine hours a day. The bedroom should maintain a temperature of about 18-20 degrees and ensure complete darkness. It is also recommended not to consume caffeine after 14:00 and alcohol three hours before sleep. The document also contains recommendations for reducing stress levels. In the morning, it is suggested to spend 10-15 minutes on meditation or breathing exercises. Other advice includes five-minute breathing practices, a 20-minute evening walk, and keeping a gratitude journal, where several entries are made before sleep. Earlier, the main health risk factors for Nizhny Novgorod residents were named. NIA "Nizhny Novgorod" has channels on Telegram and MAX. Subscribe to stay updated on major events, exclusive materials, and timely information. Copyright © 1999-2025 NIA "Nizhny Novgorod". When reprinting, a hyperlink to NIA "Nizhny Novgorod" is mandatory. This resource may contain materials 18+.