Prevention of diseases through a healthy lifestyle and a clean environment

Prevention of diseases through a healthy lifestyle and a clean environment: a comprehensive leadership

Chapter 1: The relationship of health and the environment

1. 1 Health determinants:

   • Biological factors: genetic predisposition, age, gender, metabolic processes. Affect susceptibility to certain diseases.
   • Life: nutrition, physical activity, drinking alcohol and tobacco, sleep mode, stress management. Modified factors that have a significant effect on health.
   • Socio-economic conditions: education, income, employment, housing conditions. Determine access to resources and opportunities to maintain health.
   • Environment: quality of air and water, the presence of toxic substances, noise, radiation, climate. They can have a direct and indirect effect on health.
   • Health system: accessibility and quality of medical care, preventive measures. Plays an important role in the early detection and treatment of diseases.

2. 2 Environmental impact on health:

   • Air pollution: solid particles (PM2.5, PM10), ozone, nitrogen dioxide, sulfur dioxide, carbon monoxide. They cause respiratory diseases (asthma, COPD, lung cancer), cardiovascular diseases (heart attack, stroke), neurological disorders.
   • Water pollution: pathogenic microorganisms (bacteria, viruses, parasites), chemicals (heavy metals, pesticides, nitrates). They lead to infectious diseases (cholera, dysentery, hepatitis a), poisoning, cancer.
   • Soil pollution: heavy metals, pesticides, industrial waste. They can enter the body through food, water and skin contact, causing chronic diseases.
   • Noise: transport, industry, construction. Causes sleep disturbances, stress, cardiovascular disease, hearing loss.
   • Radiation: natural (cosmic radiation, radon) and artificial (medical procedures, industrial accidents). Increases the risk of cancer.
   • Climate change: extreme weather phenomena (heat, floods, droughts), the spread of infectious diseases (malaria, Denge fever), air pollution.

3. 3 Concept “Health in every policy”:

   • Integration of health considerations in all sectors of politics (transport, energy, agriculture, education).
   • Intersectoral cooperation for solving health problems associated with the environment.
   • Assessment of impact on health (disabilities) in the development and implementation of politics and projects.
   • Accounting for social and environmental determinants of health.

Chapter 2: Healthy nutrition as the basis of prevention

2. 1 The basic principles of healthy diet:

   • Diversity: the use of a wide range of products from all food groups (vegetables, fruits, grains, proteins, dairy products).
   • Modularity: control of the size of portions and calorie content of food.
   • Balance: providing the body with all the necessary nutrients (proteins, fats, carbohydrates, vitamins, minerals) in the correct proportions.
   • Regularity: eating at the same time every day.
   • Individual approach: taking into account age, gender, level of physical activity, state of health and preferences.

3. 2 Food groups and their role in maintaining health:

   • Vegetables and fruits: sources of vitamins, minerals, fiber and antioxidants. Protect from chronic diseases (cardiovascular diseases, cancer, diabetes). It is recommended to use at least 5 servings per day.
   • Grain products: sources of carbohydrates, fiber, vitamins of group B and minerals. Preference should be given to whole grain products (brown rice, oatmeal, whole grain bread).
   • Protein products: sources of protein, iron, zinc and B vitamins include meat, fish, poultry, eggs, legumes, nuts and seeds. You should choose low -fat varieties of meat and fish.
   • Dairy products: sources of calcium, vitamin D and protein. Preference should be given to low -fat dairy products (milk, yogurt, cheese).
   • Fat: Sources of energy and fat -soluble vitamins. You should choose useful fats (unsaturated fats contained in olive oil, avocados, nuts and fish). Limit the consumption of saturated and trans fats.

4. 3 Products that should be limited or excluded from the diet:

   • Sweet drinks: contain a large amount of sugar and calories, do not contain nutrients. Increase the risk of obesity, type 2 diabetes and caries.
   • Processed products: contain a lot of salt, sugar and fats, few nutrients. Increase the risk of chronic diseases.
   • Fast-food: contains many calories, salt and fats, few nutrients. Increases the risk of obesity, cardiovascular diseases and type 2 diabetes.
   • Transfiders: Contained in Margarine, pastries and fried products. Increase the risk of cardiovascular diseases.
   • Alcohol: moderate use of alcohol can be healthy, but excessive alcohol consumption increases the risk of liver diseases, cardiovascular diseases, cancer and injuries.

5. 4 Meding recommendations for the prevention of specific diseases:

   • Cardiovascular diseases: a decrease in the consumption of saturated and trans fats, salt and cholesterol. Increasing the consumption of vegetables, fruits, whole grain products and fish.
   • Cancer: an increase in the consumption of vegetables and fruits, especially cruciferous vegetables (broccoli, cabbage, cauliflower). Limiting the consumption of red and processed meat.
   • Type 2 diabetes: decrease in sugar consumption and refined carbohydrates. Increase in fiber consumption and whole grain products.
   • Obesity: reducing the calorie content of food and increasing physical activity. Increasing the consumption of vegetables and fruits.
   • Osteoporosis: an increase in the consumption of calcium and vitamin D. The inclusion of dairy products, green leafy vegetables and fish in the diet.

6. 5 The importance of hydration:

   • Water is necessary for many physiological processes, including regulation of body temperature, transportation of nutrients and waste removal.
   • It is recommended to drink at least 8 glasses of water per day.
   • Other beneficial drinks include herbal teas, unsweetened juices and fruit waters.
   • Sweet drinks such as carbonated drinks and fruit juices with added sugar should be avoided.

Chapter 3: Physical activity as a key to health

7. 1 Advantages of regular physical activity:

   • Improving the cardiovascular system: reduction of blood pressure, cholesterol and risk of cardiovascular diseases.
   • Strengthening bones and muscles: prevention of osteoporosis and sarcopenia (muscle mass loss).
   • Weight control: Calorie burning and maintaining a healthy weight.
   • Improving mood and decreasing stress: the production of endorphins that have an analgesic and antidepressant effect.
   • Reduction of risk of chronic diseases: type 2 diabetes, cancer, dementia.
   • Improving sleep: regular physical activity contributes to better sleep.
   • Increase in energy: regular physical activity helps to fight fatigue and increases the level of energy.

8. 2 Recommendations on physical activity for different age groups:

   • Children and adolescents (6-17 years old): at least 60 minutes of moderate or intensive physical activity every day. Turn on aerobic, strengthening muscles and bones of exercise.
   • Adults (18-64 years old): at least 150 minutes of moderate intensity or 75 minutes of intensively intensity of aerobic activity per week. Turn on the strengthening muscles of the exercise twice a week.
   • Elderly people (65 years and older): the same recommendations as for adults, if the state of health allows. Turn on balance exercises to prevent falls.

9. 3 Types of physical activity:

   • Aerobic exercises: walking, running, swimming, cycling, dancing. Improve the cardiovascular system.
   • Exercises to strengthen muscles: weight lifting, exercises with your own weight (push -ups, squats, lunges). Strengthen muscles and bones.
   • Exercises for stretching: yoga, pilates, stretching. Improve flexibility and range of movements.
   • Equilibrium exercises: Tai-chi, yoga, walking on an uneven surface. Prevent falls.

10. 4 How to make physical activity part of everyday life:

    • Start small: 10-15 minutes of physical activity per day.
    • Find what you like: choose the type of physical activity that brings you pleasure.
    • Take physical activity with friends or family: it can make it more interesting and motivating.
    • Use the stairs instead of an elevator: this is a simple way to add physical activity to everyday life.
    • Walk on foot or ride a bicycle to work or school: if possible.
    • Plan physical activity: include it in your daily routine, like any other important task.

11. 5 Precaution measures for physical activity:

    • Consult a doctor: especially if you have any diseases.
    • Start slowly and gradually increase the intensity and duration of training.
    • Warm up before training and make a hitch after training.
    • Drink enough water.
    • Wear comfortable clothes and shoes.
    • Stop training if you feel pain.

Chapter 4: Mental Health and Stress Management

12. 1 The importance of mental health:

    • Mental health affects all aspects of life: physical health, relationships, work, study.
    • Mental disorders can lead to disability and premature death.
    • Mental health is no less important than physical health.

13. 2 Factors affecting mental health:

    • Genetic factors: Heredity can play a role in the development of some mental disorders.
    • Biological factors: an imbalance of chemicals in the brain.
    • Life: nutrition, physical activity, drinking alcohol and tobacco, sleep.
    • Social factors: stress, injuries, poverty, discrimination, social isolation.
    • Environment: air pollution, noise, overpopulation.

14. 3 Stress management strategies:

    • Regular physical activity: the production of endorphins that have an analgesic and antidepressant effect.
    • Healthy nutrition: providing the body with the necessary nutrients.
    • Sufficient sleep: 7-8 hours a day.
    • Relaxation techniques: meditation, yoga, breathing exercises.
    • Social support: communication with friends and family.
    • Time management: Task planning and prioritization.
    • Hobbies and interests: classes that bring pleasure.
    • Application for professional help: psychotherapy, counseling.

15. 4 Maintaining positive mental health:

    • Self -awareness: awareness of their emotions and needs.
    • Self -esteem: accepting yourself as you are.
    • Positive thinking: focusing on positive aspects of life.
    • Gratitude: an expression of gratitude for what you have.
    • Altruism: help others.
    • Establishment of borders: the ability to say no.

16. 5 Prevention of mental disorders:

    • Early detection and treatment: seeking help at the first signs of mental disorders.
    • Stygma decrease: increasing awareness of mental disorders and the fight against prejudices.
    • Support for mental health in schools and at workplaces: programs aimed at improving awareness and reducing stress.
    • Creating a favorable environment: a decrease in air pollution, noise and overpopulation.

Chapter 5: Healthy sleep and its effect on health

17. 1 The importance of a healthy sleep:

    • Sleep is necessary for physical and mental recovery.
    • The lack of sleep can lead to chronic diseases, a decrease in immunity, a deterioration in mood and cognitive functions.
    • Healthy sleep helps to improve memory, concentration and performance.

18. 2 Factors affecting the quality of sleep:

    • Sleep schedule: regular sleep and wakefulness mode.
    • Environment: darkness, silence and comfortable temperature in the bedroom.
    • Life: nutrition, physical activity, drinking alcohol and caffeine.
    • Stress: anxiety and anxiety.
    • Medical states: apnea in a dream, insomnia, restless legs syndrome.

19. 3 Recommendations for improving sleep:

    • Go to bed and wake up at the same time every day: even on the weekend.
    • Create a relaxing ritual before bedtime: reading a book, adopting a warm bath.
    • Avoid drinking alcohol and caffeine before bedtime: they can break the dream.
    • Create a dark, quiet and cool atmosphere in the bedroom: use curtains, bears or sleep mask.
    • Physical activity regularly: but avoid intense training before going to bed.
    • Do not use electronic devices (phones, tablets, computers) before bedtime: blue light emitted by these devices can disturb sleep.
    • If you cannot fall asleep for 20 minutes: get up and take care of something relaxing until you feel drowsiness.

20. 4 Sleep disorders treatment:

    • Cognitive-behavioral therapy (KPT): an effective method of treating insomnia.
    • Drug treatment: sleeping pills can be used in the short term, but they are not a long -term solution.
    • Treatment of the underlying disease: if sleep disturbances are caused by any medical condition.

21. 5 Sleep and immunity:

    • The lack of sleep weakens the immune system: increases the risk of infectious diseases.
    • Healthy sleep strengthens the immune system: helps the body fight infections.
    • During sleep, the body produces cytokines: proteins that help regulate the immune response.

Chapter 6: Refusal of bad habits: smoking and alcohol

22. 1 Harm of smoking:

    • Lung cancer, throat, oral cavity, esophagus, bladder, kidneys, pancreas, stomach, cervix and leukemia.
    • Cardiovascular diseases: heart attack, stroke, atherosclerosis.
    • Chronic obstructive lung disease (COPD): emphysema and chronic bronchitis.
    • Respiratory diseases: pneumonia, bronchitis, asthma.
    • Weakening of the immune system: an increase in the risk of infectious diseases.
    • Premature aging of the skin: wrinkles and loss of elasticity.
    • Problems with fertility: in women and men.
    • Harmful effects on others: passive smoking.

23. 2 Smoking refusal strategies:

    • Determination: make a firm decision to quit smoking.
    • Support: seek help from a doctor, psychologist or support group.
    • Nicotin -replacement therapy (NZT): patching, chewing gum, candies, inhalers and nasal sprays.
    • Medicines: Bupropion and Vareniclin.
    • Avoid triggers: situations that cause a desire to smoke.
    • Find healthy ways to cope with stress: physical activity, meditation, yoga.
    • Reward yourself: for each stage of rejection of smoking.

24. 3 Harm by alcohol abuse:

    • Liver diseases: cirrhosis, hepatitis.
    • Cardiovascular diseases: cardiomyopathy, arrhythmia.
    • Cancer: cancer of the oral cavity, throat, esophagus, liver, mammary gland and colon.
    • Pancreatitis: inflammation of the pancreas.
    • Brain damage: dementia, alcohol encephalopathy.
    • Mental disorders: depression, anxiety, alcohol dependence.
    • Injuries: falls, automobile accidents.
    • Harmful effects on others: violence, neglect of children.

25. 4 Recommendations for moderate alcohol consumption:

    • For men: no more than 2 standard portions of alcohol per day.
    • For women: no more than 1 standard portion of alcohol per day.
    • Standard portion of alcohol: 14 grams of pure alcohol (for example, 350 ml of beer, 150 ml of wine or 45 ml of a strong drink).
    • Avoid drinking alcohol during pregnancy: alcohol can harm the developing fruit.

26. 5 Alcohol dependence treatment:

    • Detoxication: elimination of alcohol from the body under the supervision of a doctor.
    • Rehabilitation: programs aimed at preventing relapse.
    • Psychotherapy: individual or group therapy.
    • Medical equipment: I dysulfiram, naltrexon and akamprosat.
    • Support groups: anonymous alcoholics (AA).

Chapter 7: Pure environment and disease prevention

27. 1 Air quality and health:

    • Air pollution: solid particles (PM2.5, PM10), ozone, nitrogen dioxide, sulfur dioxide, carbon monoxide.
    • Sources of air pollution: transport, industry, energy, agriculture, household heating.
    • Health consequences: respiratory diseases (asthma, COPD, lung cancer), cardiovascular diseases (heart attack, stroke), neurological disorders.
    • Measures to improve air quality: the use of public transport, electric vehicles, renewable energy sources, air filters, restriction of industrial activity, landscaping of cities.

28. 2 Water quality and health:

    • Water pollution: pathogenic microorganisms (bacteria, viruses, parasites), chemicals (heavy metals, pesticides, nitrates).
    • Sources of water pollution: industrial drains, agricultural drains, household drains, septic tank leaks, livestock waste.
    • Health consequences: infectious diseases (cholera, dysentery, hepatitis a), poisoning, cancer.
    • Measures to improve water quality: wastewater treatment, protection of drinking water sources, the use of water filters, restricting the use of pesticides and fertilizers, waste disposal.

29. 3 Soil pollution and health:

    • Soil pollution: heavy metals, pesticides, industrial waste.
    • Sources of soil pollution: industrial enterprises, waste dumps, agricultural fields, gas stations.
    • Health consequences: poisoning, cancer, chronic diseases.
    • Measures to improve soil quality: waste disposal, remedying polluted areas, restriction of the use of pesticides and fertilizers, organic farming.

30. 4 Noise and health:

    • Sources of noise: transport, industry, construction.
    • Health consequences: sleep disturbances, stress, cardiovascular diseases, hearing loss.
    • Measures to reduce noise: noise insulation, restriction of transport at night, the use of quiet equipment, the creation of green areas.

31. 5 Radiation and health:

    • Sources of radiation: natural (cosmic radiation, radon) and artificial (medical procedures, industrial accidents).
    • Health consequences: cancer.
    • Measures to reduce the impact of radiation: Protection from Radon in houses, the use of protective equipment when working with radiation sources, monitoring the safety of nuclear facilities.

32. 6 Household chemicals and health:

    • Household chemicals: detergents, cleaning agents, disinfectants, pesticides.
    • Health consequences: allergic reactions, irritation of the skin and respiratory tract, poisoning, cancer.
    • Precautions: the use of protective gloves and masks, ventilation of premises, the choice of environmentally friendly products, storage of household chemicals in an inaccessible place for children.

33. 7 Waste disposal and health:

    • Incorrect waste disposal: pollution of soil, water and air.
    • Separate waste collection: waste processing and reducing the load on the environment.
    • Composting: processing of organic waste into compost.
    • Re -use: the use of things again instead of throwing them away.

Chapter 8: Preventive examinations and vaccination

34. 1 The importance of preventive examinations:

    • Early detection of diseases: allows you to start treatment at an early stage when it is most effective.
    • Identification of risk factors: helps to take measures to reduce the risk of developing diseases.
    • Prevention of diseases: vaccination, screening for cancer.
    • Individual recommendations: A doctor can give recommendations on a healthy lifestyle based on the individual needs of the patient.

35. 2 Recommendations for preventive examinations for different age groups:

    • Children and adolescents: regular examinations at the pediatrician, vaccination, verification of vision and hearing, examination by the dentist.
    • Adults: regular examinations of the therapist, measurement of blood pressure, cholesterol and blood sugar, cancer screening (breast cancer, cervical cancer, colon cancer, prostate cancer), and examination by the dentist.
    • Elderly people: the same recommendations as for adults, as well as checking vision and hearing, evaluating cognitive functions, flu vaccination and pneumococcal infection.

36. 3 Vaccination:

    • Vaccination: an effective way to prevent infectious diseases.
    • Vaccines: contain weakened or killed microorganisms that stimulate the immune system to the production of antibodies.
    • Recommended vaccination calendar: designed to protect against the most common and dangerous infectious diseases.
    • Vaccination for adults: influenza, pneumococcal infection, tetanus, diphtheria, pertussis, measles, rubella, mumps, chickenpox, encircling lichen, human papilloma virus (HPV).

37. 4 Cancer screening:

    • Screening for cancer: the search for cancer cells at an early stage, when they have not yet caused symptoms.
    • Mammography: screening for breast cancer.
    • Pap test: screening for cervical cancer.
    • Colonoscopy: screening for colon cancer.
    • PS Test: Screening for prostate cancer.

38. 5 Individual consultations:

    • The doctor can give individual recommendations for the prevention of diseases based on risk factors, family history and patient health.
    • These recommendations may include changes in lifestyle, vaccination, screening for cancer and medication.

Chapter 9: Security at the workplace and prevention of occupational diseases

39. 1 Dangers at the workplace:

    • Physical dangers: noise, vibration, radiation, extreme temperatures, slippery surfaces, falling objects.
    • Chemical dangers: toxic substances, solvents, acids, alkalis.
    • Biological dangers: bacteria, viruses, fungi, parasites.
    • Ergonomic dangers: improper posture, repeated movements, weight lifting.
    • Psychosocial dangers: stress, violence, discrimination.

40. 2 Professional diseases:

    • Respiratory diseases: asthma, COPD, silicosis, asbestosis.
    • Skin diseases: dermatitis, eczema.
    • Diseases of the musculoskeletal system: back pain, carpal tunnel syndrome, tendonitis.
    • Cardiovascular diseases: heart attack, stroke.
    • Cancer: lung cancer, skin cancer, bladder cancer.
    • Neurological disorders: peripheral neuropathy, Parkinson’s disease.
    • Mental disorders: depression, anxiety, post -traumatic stress disorder (PTSR).

41. 3 Measures on the prevention of occupational diseases:

    • Risk assessment: identifying dangers at the workplace and assessing the risk of their impact on the health of workers.
    • Dangers control: elimination or minimization of dangers at the workplace.
    • Training and preparation: training of employees to safe work methods and the use of personal protective equipment.
    • Personal protective equipment (PPE): protective glasses, gloves, masks, respirators, headphones.
    • Ergonomics: the creation of jobs that take into account the needs of workers and reduce the risk of developing diseases of the musculoskeletal system.
    • Medical examination: regular medical examinations to identify occupational diseases at an early stage.
    • Psychosocial support: programs aimed at reducing stress and improving the mental health of workers.

42. 4 The role of the employer and the employee in ensuring security at the workplace:

    • Employer: Ensuring a safe and healthy working environment, risk assessment, employee training, provision of PPEs, conducting medical examinations.
    • Worker: compliance with safety rules, use of PPE, a message about dangers, participation in training and training.

Chapter 10: Prevention of infectious diseases

43. 1 Methods for transmitting infectious diseases:

    • Airborne path: coughing, sneezing, conversation.
    • Contact path: direct contact with an infected person or surface.
    • Food path: eating infected food or water.
    • Transmissive path: insect bites or animals.
    • Sexual path: sexual contact.

44. 2 Measures on the prevention of infectious diseases:

    • Vaccination: an effective way to prevent many infectious diseases.
    • Hand hygiene: regular washing hands with soap and water.
    • Respiratory hygiene: covering the mouth and nose with coughing and sneezing.
    • Avoiding contact with sick people: observing the social distance.
    • Safe cooking: proper heat treatment of products.
    • Safe sex: using condoms.
    • The fight against carriers of infections: the destruction of mosquitoes, ticks and other insects.

45. 3 Prevention of individual infectious diseases:

    • Influenza: vaccination, hand hygiene, avoiding contact with sick people.
    • Coronavirus infection (Covid-19): vaccination, wearing masks, observing social distance, hand hygiene.
    • Tuberculosis: BCG vaccination, detection and treatment of patients with tuberculosis.
    • HIV infection: safe sex, HIV testing, prevention after contact.
    • Hepatitis A: vaccination, hand hygiene, safe cooking.
    • Hepatitis B: vaccination, safe sex, use of disposable medical instruments.
    • Hepatitis C: Avoid contact with the blood of infected people, the use of disposable medical instruments.
    • Malaria: mosquito prevention, taking preventive drugs.

46. 4 The role of public healthcare in the prevention of infectious diseases:

    • Epidemiological supervision: collection and analysis of data on the incidence of infectious diseases.
    • Vaccination programs: ensuring the availability of vaccines for the population.
    • Information of the population: increasing awareness of the prevention of infectious diseases.
    • Control over the sanitary condition of the environment: ensuring the safety of water, food and air.
    • Response to outbreaks of infectious diseases: detection, isolation and treatment of patients.

Chapter 11: Prevention of injuries and accidents

47. 1 Causes of injuries and accidents:

    • Restlessness: non -compliance with safety rules.
    • Lack of experience: insufficient preparation for the performance of hazardous tasks.
    • Fatigue: Reducing concentration