The expert named daily habits to reduce stress in the metropolis.

A big city creates a constant strain on the body due to the dense flow of people and transport, exhaust fumes, noise and stress. Gulnara Orlova, Director of Insurance Products and Customer Experience Development at Rosgosstrakh Life, told Izvestia on November 20 about which daily habits help reduce the impact of the urban environment on health.

According to the expert, maintaining a proper indoor climate is one of the key ways to protect the respiratory tract. Humidity should remain within 40-60%, and regular ventilation reduces the concentration of allergens.

"On smog days, choose routes with trees, avoid long runs near highways. After dusty locations, rinse your nose with an isotonic solution, do not use strong sprays without a doctor's prescription. A medical mask is suitable for a short time during smoke and dust handling. Give up smoking, including electronic cigarettes, and spend more time outdoors and outdoors," Orlova said.

She paid special attention to the fight against noise, which is a serious stress. Quiet sections of routes, short breaks from gadgets, a few minutes of breathing exercises and the use of earplugs in transport help reduce the impact of a loud environment. The expert also noted that before going to bed, it is worth giving up screens for at least an hour in order to improve the quality of rest.

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In addition, nutrition requires adjustments: the best option is to prepare meals in advance, observing the balance of proteins, cereals and vegetables. If you buy lunch, you should focus on the principle of a plate, where half the volume is occupied by vegetables. It is important to have water and a small snack with you to avoid sudden changes in appetite. Vitamins and supplements, as Orlova emphasized, should be taken only after consulting a doctor.

"Using the 4:4:6 breathing pattern will help to avoid stress. According to her rules, you need to inhale for four counts, pause for four, exhale for six, for two or three minutes. While waiting for an elevator or public transport, choose active pauses, for example, one stop on foot or climbing the stairs two or three floors," she explained.

If you experience persistent cough, shortness of breath, headaches, sleep disorders, or tinnitus, you should consult a doctor. The expert noted that universal solutions are rarely effective in a megalopolis, so a personal strategy developed by a specialist is more reliable.

According to her, even small daily steps — silence on the route, thoughtful nutrition, breathing pauses and attention to body signals — allow you to adapt to the rhythm of the metropolis and reduce the psycho-emotional stress.

On October 7, the Business Petersburg portal reported that urban noise has long been an integral part of the lives of most residents of large metropolitan areas. However, the constant hum of cars, construction work, loud music and household appliances can not only irritate, but also have a serious impact on human health. Experts noted that noise protection in residential areas is an important step towards maintaining health and psychological comfort.

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