Bad habits and their effect on health: how to get rid and prevent

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Bad habits and their effect on health: how to get rid and prevent

I. General concept of bad habits

  1. Determination of bad habit: A bad habit is a regularly repeated action that a person performs contrary to understanding his negative consequences for physical, mental or social health. These actions often become automatic and difficult to control, having a destructive effect on human life. They can be caused by various factors, including stress, anxiety, boredom, social pressure or psychological dependence.

  2. The difference between habit and dependence: It is important to distinguish just a habit and addiction. A habit is a behavior that a person can control and stop, although it can be difficult. Dependence, on the other hand, is characterized by an insurmountable attraction to a certain substance or behavior, accompanied by physical and/or psychological symptoms of cancellation while trying to stop using or action. Dependence requires professional help.

  3. Classification of bad habits: Bad habits can be classified according to various criteria:

    • By the type of influence on health:

      • Physical: Smoking, alcohol abuse, drug addiction, overeating, lack of sleep, a sedentary lifestyle.
      • Psychological: Nail biting, pulling hair, grinding teeth, excessive passion for gambling, Internet addiction.
      • Social: Floel up, rudeness, interrupting the interlocutor, the habit of being late.

    • By the degree of danger:

      • Lungs: The habit of crunching with your fingers, click with a handle.
      • Medium: Excessive consumption of coffee, the abuse of sweet, frequent use of gadgets.
      • Heavy: Addiction, alcoholism, gambling, smoking.

    • In the sphere of life:

      • Health related: Nutrition, sleep, physical activity.
      • Related to behavior: Social interaction, work, study.
      • Related to the use of substances: Alcohol, drugs, nicotine.

  4. Factors that contribute to the development of bad habits:

    • Genetic predisposition: Some people are more likely to develop addictions than others.
    • Environment: Family traditions, social environment, advertising and accessibility of harmful substances or activities can contribute to the formation of bad habits.
    • Psychological factors: Stress, anxiety, depression, low self -esteem, lack of problems of solving problems can be triggers for the development of bad habits.
    • Social pressure: The desire to match the group, the fear of being rejected can lead to the adoption of bad habits.
    • Disadvantage of information: Insufficient understanding of the consequences of bad habits.

II. The most common bad habits and their effect on health

  1. Smoking:

    • What is smoking and what substances are contained in tobacco smoke: Smoking is an inhalation of smoke of smoldering tobacco, usually through cigarettes, cigars, tubes or electronic cigarettes. Tobacco smoke contains more than 7000 chemicals, many of which are toxic and carcinogenic. Nicotine is the main component of tobacco that causes dependence. Other harmful substances include resins, carbon monoxide, formaldehyde, benzene, lead and radioactive elements.

    • The effect of smoking on health:

      • Cardiovascular system: Increases blood pressure, increases the risk of atherosclerosis, myocardial infarction, stroke, and peripheral vascular diseases.
      • Respiratory system: It causes chronic bronchitis, pulmonary emphysema, lung cancer, increases the risk of respiratory infections.
      • Digestive system: Increases the risk of developing human esophagus, stomach, pancreas, ulcer of the stomach and duodenum.
      • Reproductive system: Reduces fertility in men and women, increases the risk of erectile dysfunction, premature birth, stillbirth, congenital defects in children.
      • Immune system: Weakens immunity, making the body more susceptible to infections.
      • Other consequences: Premature aging of the skin, visual impairment, teeth loss, unpleasant odor from the mouth, reduction of taste sensations.

    • Passive smoking: Inhalation of tobacco smoke with non -smokers also has a negative effect on health, causing the same diseases as active smoking, but to a lesser extent. Particularly dangerous smoking for children, pregnant women and people with diseases of the respiratory system.

    • Electronic cigarettes: Although electronic cigarettes are often advertised as a safer alternative to ordinary cigarettes, they also contain harmful substances, such as nicotine, formaldehyde and acrolein, and can cause dependence and negatively affect the health of the respiratory system. The long -term consequences of using electronic cigarettes have not yet been sufficiently studied.

  2. Alcohol abuse:

    • What is alcoholism and what factors contribute to its development: Alcoholism is a chronic disease characterized by uncontrolled alcohol use, despite the negative consequences for health, social relations and professional activities. Factors contributing to the development of alcoholism include genetic predisposition, psychological problems (stress, anxiety, depression), social pressure, the availability of alcohol and the lack of support from the family and friends.

    • The effect of alcohol on the body:

      • Central nervous system: It violates coordination of movements, worsens memory and concentration of attention, causes depression, anxiety, psychosis, leads to the development of alcohol encephalopathy.
      • Liver: It causes fatty dystrophy of the liver, alcoholic hepatitis, cirrhosis of the liver, liver cancer.
      • Cardiovascular system: Increases blood pressure, causes arrhythmia, cardiomyopathy.
      • Digestive system: Causes gastritis, pancreatitis, ulcerative disease of the stomach and duodenum, cancer of the esophagus and stomach.
      • Reproductive system: Reduces fertility in men and women, increases the risk of erectile dysfunction, disrupts the menstrual cycle, leads to the development of fetal alcoholic syndrome in children born from mothers who consumed alcohol during pregnancy.
      • Immune system: Weakens immunity, making the body more susceptible to infections.

    • The consequences of alcoholism: Loss of work, family destruction, social isolation, financial problems, increased risk of accidents and injuries, committing crimes, premature death.

    • Beer alcoholism: The use of large quantities of beer can also lead to the development of alcoholism and negative health consequences, including weight gain, hormonal balance and disease of the cardiovascular system.

  3. Addiction:

    • What is drug addiction and what substances cause addiction: Addiction is a chronic disease characterized by an insurmountable attraction to narcotic substances, despite the negative consequences for health, social relations and professional activities. Narcotic substances are substances that affect the central nervous system that cause euphoria, a change in perception, as well as physical and psychological dependence. These include opiates (heroin, morphine), stimulants (cocaine, amphetamines), cannabinoids (marijuana, hash), hallucinogens (LSD, psilocibin) and others.

    • Drug effect on the body:

      • Central nervous system: It violates the brain, causes psychoses, depression, anxiety, cramps, coma.
      • Cardiovascular system: Causes arrhythmia, myocardial infarction, stroke, endocarditis.
      • Respiratory system: Causes pneumonia, tuberculosis, pulmonary edema, and oppression of breathing.
      • Liver and kidneys: Causes hepatitis, cirrhosis of the liver, renal failure.
      • Immune system: Weakens the immunity, increases the risk of HIV infection, hepatitis B and S.

    • The consequences of drug addiction: Loss of work, family destruction, social isolation, financial problems, increased risk of accidents and injuries, committing crimes, overdose, premature death.

    • Modern types of drugs (synthetic drugs, spice): Synthetic drugs, such as spice and salts, often contain unknown and potentially dangerous chemicals that can cause serious side effects, including psychoses, convulsions, organ failure and death.

  4. Overeating:

    • What is overeating and what factors contribute to its development: Overflow is a more food consumption than necessary to satisfy the physiological needs of the body. Factors contributing to the development of overeating include stress, anxiety, depression, emotional problems, boredom, social pressure, the habit of jaming emotions, irregular nutrition, lack of physical activity and a genetic predisposition.

    • The effect of overeating on health:

      • Obesity: Overflow leads to excessive accumulation of fat in the body, which increases the risk of developing many diseases.
      • Cardiovascular system: Increases blood pressure, cholesterol and blood triglycerides, increases the risk of atherosclerosis, myocardial infarction, and stroke.
      • Type 2 diabetes: Overflow leads to insulin resistance and impaired carbohydrate metabolism, which increases the risk of type 2 diabetes.
      • Liver diseases: It causes fatty dystrophy of the liver, non -alcoholic steatogepatitis.
      • Joint diseases: Increases the load on the joints, which leads to the development of osteoarthritis.
      • Oncological diseases: Increases the risk of developing colon, breast, endometrium, kidneys and other organs.
      • Psychological problems: It causes guilt, shame, depression, low self -esteem.

    • Emotional overeating: Eating food in response to emotions, such as stress, anxiety, sadness or boredom.

    • Night overeating: Consumption of a large amount of food in the evening or at night.

  5. Nedosupeans:

    • What is lack of sleep and what factors contribute to its development: Lack of sleep is a chronic lack of sleep. The recommended duration of adult sleep is 7-8 hours a day. Factors contributing to the development of lack of sleep include stress, anxiety, depression, a repression, the abuse, the abuse of caffeine, the use of electronic devices before bedtime, unhealthy sleep habits and medical conditions, such as insomnia and apnea in a dream.

    • Influence of lack of sleep on health:

      • Central nervous system: The memory, concentration of attention, decision -making, mood, increases the risk of accidents.
      • Immune system: Weakens immunity, making the body more susceptible to infections.
      • Endocrine system: It violates the hormonal balance, increases the level of cortisol (stress hormone), reduces the level of growth hormone and testosterone.
      • Metabolism: Slow down metabolism, increases the risk of obesity, type 2 diabetes.
      • Cardiovascular system: Increases blood pressure, increases the risk of developing cardiovascular diseases.

    • The consequences of lack of sleep: Reducing performance, deterioration in the quality of life, increased risk of developing chronic diseases, premature aging.

  6. Sedentary lifestyle:

    • What is a sedentary lifestyle and what factors contribute to its development: A sedentary lifestyle is insufficient physical activity, characterized by a long stay in a sitting or lying position. Factors contributing to the development of a sedentary lifestyle include sedentary work, the use of transport instead of walking or riding a bicycle, a long time to a television or computer, a lack of interest in physical activity and a lack of motivation.

    • The influence of a sedentary lifestyle on health:

      • Cardiovascular system: Increases blood pressure, cholesterol and blood triglycerides, increases the risk of atherosclerosis, myocardial infarction, and stroke.
      • Obesity: Reduces calorie consumption, which leads to excessive accumulation of fat in the body.
      • Type 2 diabetes: Reduces sensitivity to insulin and disrupts carbohydrate metabolism.
      • Diseases of the musculoskeletal system: Weakens muscles and bones, increases the risk of osteoporosis, back pain and joints.
      • Oncological diseases: Increases the risk of developing colon, mammary gland, endometrium.
      • Psychological problems: It causes depression, anxiety, low self -esteem.

    • Recommended physical activity: Adults are recommended to engage in moderate physical activity of at least 150 minutes a week or intensive physical activity of at least 75 minutes a week.

  7. Internet addiction:

    • What is Internet addiction and what factors contribute to its development: Internet addiction is an obsessive desire to constantly be on the Internet, ignoring other aspects of life. Factors contributing to the development of Internet addiction include loneliness, social isolation, depression, anxiety, low self-esteem, lack of interests and hobbies, the availability of the Internet and social networks, as well as anonymity and the possibility of self-expression self-expression.

    • Influence of Internet dependence on health:

      • Psychological problems: It causes depression, anxiety, irritability, social isolation, a decrease in self -esteem, problems with concentration.
      • Physical problems: It causes headaches, back pain and neck, carpal canal syndrome, visual impairment, insomnia, violation of the power regime, and reducing physical activity.
      • Social problems: It destroys relations with family and friends, worsens performance at school or productivity at work, leads to financial problems.

    • Signs of Internet addiction: Excessive pastime on the Internet, obsessive thoughts about the Internet, irritability, if it is impossible to reach the Internet, a lie about the time spent on the Internet, and neglect of other aspects of life for the Internet.

  8. Other bad habits:

    • Nail biting: It can lead to damage to nails, infections, diseases of the teeth and digestive problems.
    • Hair pulling out (trichotyllomania): A mental disorder characterized by an insurmountable attraction to pulling out hair, which can lead to baldness and psychological problems.
    • Growing tooths (Broxsism): It can lead to damage to the teeth, headaches, pain in the jaw and impaired sleep.
    • Square: It can negatively affect social relations, reputation and emotional state.
    • The habit of late: It can lead to stress, problems at work and in relations with other people.
    • Excessive coffee use: It can cause anxiety, insomnia, a rapid heartbeat and digestive problems.
    • Sweet abuse: It can lead to obesity, type 2 diabetes, caries and other health problems.
    • The habit of crunching with your fingers: Usually harmless, but in some cases can lead to joint pain.

III. How to get rid of bad habits

  1. Awareness of the problem and recognition of the need for changes: The first and most important step is to realize that you have a bad habit, and admit that it negatively affects your life. It is necessary to honestly evaluate the consequences of your habit and understand why you want to get rid of it.

  2. Setting goals and planning:

    • Clear and specific goals: Determine clear and specific goals, for example, quit smoking, reduce alcohol use, start playing sports.
    • Realistic goals: Do not set too ambitious goals that will be difficult to achieve. Start small and gradually move to more.
    • Action plan: Develop a detailed plan of action, including specific steps, terms and resources necessary to achieve their goals.

  3. Identification of triggers and the development of strategies for overcoming them:

    • Analysis of situations that cause a bad habit: Determine the situations, emotions, places or people who provoke you to commit a bad habit.
    • Development of alternative strategies: Develop alternative strategies that will help you cope with triggers without using a bad habit. For example, if you smoke, when you are nervous, try to do breathing exercises, meditation or physical activity.
    • Avoiding triggers: If possible, avoid situations and places that provoke you to make a bad habit.

  4. Replacing the bad habit of useful: Find a useful and pleasant activity that can replace a bad habit. It can be sports, hobbies, communication with friends, reading books, watching films or something else that brings you pleasure and helps to relax.

  5. Support from others: Tell us about your decision to give up a bad habit of family, friends and colleagues. Their support and understanding can provide you with great help in difficult times. You can also contact support groups or to a psychologist.

  6. Using auxiliary means:

    • Nicotine replacement therapy (patching, chewing gums, sprays): It can help reduce nicotine dependence in the refusal of smoking.
    • Medicines (for the treatment of alcoholism, drug addiction): There are drugs that can help reduce the craving for alcohol or drugs and alleviate the symptoms of cancellation.
    • Psychotherapy (cognitive-behavioral therapy, motivational interviewing): It can help change the thinking and behavior associated with a bad habit.

  7. A gradual refusal or a sharp refusal: Some people prefer to gradually reduce the amount of substance consumed or the frequency of action, while others prefer to sharply abandon a bad habit. Choose the method that suits you best.

  8. Self -control and motivation: It is important to constantly control yourself and prevent breakdowns. Remember your goal and why you want to get rid of a bad habit. Award yourself for success and do not reproach yourself for failures.

  9. Disruption prevention: Disruptions are a normal part of the process of getting rid of bad habits. Do not despair if you fell off. Analyze the reasons for the breakdown and develop strategies that will help you avoid repeating the situation in the future.

  10. Professional help: If you cannot cope with a bad habit yourself, seek help from a doctor, psychologist or narcologist. They will help you develop an individual treatment plan and provide the necessary support.

IV. Prevention of bad habits

  1. Formation of a healthy lifestyle from childhood:

    • Proper nutrition: Provide the child with a balanced diet, rich in fruits, vegetables, whole grain products and low -fat sources of protein. Limit the consumption of sweet drinks, fast food and processed products.
    • Regular physical activity: ENCOURAGE of a child to play sports or other types of physical activity at least 60 minutes a day.
    • Healthy sleep: Provide the child with a sufficient amount of sleep (9-11 hours for children of primary school age, 8-10 hours for adolescents).
    • Restriction of the time spent in front of the screen: Limit the time spent by the child in front of the TV, computer, smartphone and other electronic devices.
    • Formation of a positive attitude to health: Talk to your child about the importance of a healthy lifestyle and the consequences of bad habits.

  2. Development of skills in overcoming stress and solving problems: Teach the child to cope with stress and solve problems without the use of bad habits. It can be a sports, meditation, communication with friends, creativity or other useful classes.

  3. The formation of critical thinking and the ability to resist the pressure of peers: Teach the child to think critically and not succumb to the pressure of peers, especially in relation to bad habits.

  4. Improving self -esteem and self -confidence: Help your child increase self -esteem and self -confidence. This will help him not to seek comfort in bad habits.

  5. Strengthening family ties and creating a supporting atmosphere in the family: Create an atmosphere of love, trust and support in the family. The child should know that he can turn to you for help and support in any situation.

  6. Information about the dangers of bad habits: Give children and adolescents reliable information about the dangers of bad habits and their consequences for health, social relations and the future.

  7. An example of parents and significant adults: Children learn, observing the behavior of adults. Be an example of a healthy lifestyle for your children.

  8. Active participation in the life of a child: Interested in the life of the child, his friends, hobbies and problems. Be attentive to his needs and provide him with support.

  9. Organization of leisure and provision of alternative opportunities: Invite your child interesting and useful classes that will help him spend time with benefit and not get bored.

  10. Timely appeal for help: If you notice signs of the development of a bad habit in the child, immediately seek help from specialists (psychologist, teacher, doctor).

V. The role of the state and society in the fight against bad habits

  1. Legislative regulation:

    • Restriction of alcohol and tobacco advertising: The ban on advertising of alcohol and tobacco in the media, the Internet and on the street.
    • Improving excise taxes on alcohol and tobacco: An increase in the cost of alcohol and tobacco products to make them less accessible to young people and people with low income.
    • The ban on smoking in public places: The creation of zones free of smoking, in public places, such as restaurants, bars, cafes, shopping centers and public transport.
    • Limiting the sale of alcohol and tobacco minors: Strengthening control over the sale of alcohol and tobacco by minors and the introduction of strict punishments for violation of this rule.
    • The fight against drug addiction: The adoption of laws aimed at combating drugs and assisting drug addicts.

  2. Information and education of the population:

    • Conducting campaigns on the prevention of bad habits: The organization of information campaigns in the media, the Internet and social networks aimed at increasing the knowledge of the population about the dangers of bad habits and the promotion of a healthy lifestyle.
    • The inclusion of topics about the prevention of bad habits in the school curriculum: Teaching children and adolescents at school about the dangers of bad habits and ways to prevent them.
    • Organization of lectures, seminars and trainings on the prevention of bad habits: Conducting events for various groups of the population (parents, teachers, employees of enterprises) devoted to the prevention of bad habits.

  3. Creating conditions for a healthy lifestyle:

    • Development of sports infrastructure: The construction of sports fields, pools, fitness centers and other sports infrastructure facilities.
    • Creating conditions for outdoor activities: Organization of parks, squares, bicycle paths and other places for outdoor activities.
    • Popularization of a healthy diet: Promoting the development of production and the sale of healthy food.
    • Ensuring the availability of medical care: Ensuring the availability of medical care for people suffering from bad habits, including consultations of doctors, psychologists and narcologists.

  4. Support for public organizations:

    • Financial support for organizations engaged in the prevention of bad habits: Providing grants and subsidies to public organizations engaged in the prevention of bad habits and assistance to people suffering from dependencies.
    • Involving public organizations in the implementation of programs for the prevention of bad habits: Attracting public organizations to participate in the development and implementation of programs for the prevention of bad habits.

  5. International cooperation:

    • Exchange of experience with other countries in the field of prevention of bad habits: The study and application of the experience of other countries in the field of prevention of bad habits.
    • Participation in international programs to combat bad habits: Participation in international programs to combat drug addiction, alcoholism and tobacco rate.

VI. Conclusion (do not include in the article)

Harmful habits have a destructive effect on the health, social relations and future of a person. Getting rid of them is a difficult, but quite fulfilling task. The main thing is to realize the problem, set a goal and develop an action plan. Support from others and professional assistance can greatly facilitate this process. The prevention of bad habits, starting from childhood, plays a key role in the formation of a healthy society. The joint efforts of the state, society and each person will help reduce the prevalence of bad habits and improve the quality of life of the population.

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