Life and health: the key to longevity and well -being

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Life and health: the key to longevity and well -being

I. Fundamentals of a healthy lifestyle

A. Nutrition – Health foundation

  1. The principles of balanced nutrition:

    • Macronutrients:
      • Squirrels: The importance for the construction and restoration of fabrics, hormonal balance and immunity. Recommended sources: lean meat, fish, eggs, legumes, tofu, nuts and seeds. Optimal consumption: 0.8-1 grams per kilogram of body weight to maintain health, 1.2-1.7 grams for active people and athletes, and 1.5-2 grams for increasing muscle mass.
      • Carbohydrates: The main source of energy. Separation into simple and complex carbohydrates. Complex carbohydrates (whole grain products, vegetables, fruits, legumes) are preferable to simple (white bread, sweets, carbonated drinks) due to the slow release of glucose and high fiber content. Glycemic index (GI) and glycemic load (GN) as tools for monitoring the level of sugar in the blood. Recommended consumption: 45-65% of the total number of calories, mainly from complex carbohydrates.
      • Fat: It is necessary for hormonal balance, the absorption of vitamins and brain health. There are saturated, unsaturated (mono -saturated and polyunsaturated) and trans fats. Saturated fats should be consumed moderately (no more than 10% of the total number of calories), and transfigure is completely avoided. Unsaturated fats (olive oil, avocados, nuts, oily fish) are useful for the health of the heart and blood vessels. Omega-3 and omega-6 fatty acids: their ratio and importance to health. Recommended consumption: 20-35% of the total number of calories.
    • Micronutrients:
      • Vitamins: Organic compounds necessary for various metabolic processes. Classification for water -soluble (vitamins of group B, vitamin C) and fat -soluble (vitamins A, D, E, K). The role of each vitamin and the consequences of deficiency. Examples: vitamin D for bone health and immunity, vitamin C for antioxidant protection and strengthening immunity, vitamin B12 for the nervous system and blood formation.
      • Minerals: Inorganic substances necessary for various functions of the body. Basic minerals: calcium, iron, magnesium, potassium, zinc. The role of each mineral and the consequences of the deficit. Examples: calcium for the health of bones and teeth, iron for the transfer of oxygen, magnesium for muscle function and nervous system.
    • Water: It is necessary to maintain hydration, regulation of body temperature, transported nutrients and remove waste. Recommended consumption: 2-3 liters per day, depending on the level of activity, climate and individual needs. The importance of drinking pure water and avoiding sweet carbonated drinks.
    • Fiber: Interesting carbohydrates that are important for the health of the digestive system, control the level of sugar in the blood and reduce cholesterol levels. Recommended sources: vegetables, fruits, whole grain products, legumes. Recommended consumption: 25-30 grams per day.

  2. Useful products and their properties:

    • Vegetables and fruits: The wealth of vitamins, minerals, antioxidants and fiber. A variety of colors and their importance to health. It is recommended to use at least 5 servings per day. Examples: broccoli (antioxidants, vitamin C), spinach (iron, vitamin K), berries (antioxidants), apples (fiber, vitamin C).
    • Whole grain products: A source of complex carbohydrates, fiber and vitamins of group B. Examples: oatmeal, brown rice, film, whole grain bread.
    • Legumes: Rich in protein, fiber, iron and other nutrients. Examples: lentils, beans, chickpeas.
    • Nuts and seeds: A source of healthy fats, proteins, fiber and vitamins. Examples: almonds, walnuts, chia seeds, flax seeds.
    • Fish: The omega-3 fatty acids necessary for the health of the heart and brain is rich. Examples: salmon, tuna, sardines.
    • Lenten meat and poultry: Source of protein and iron. Choose low -fat pieces and avoid processed meat products.
    • Eggs: Source of protein, vitamins and minerals.

  3. Harmful products and their effect on health:

    • Processed products: They contain a lot of sugar, salt, fats and artificial additives. Examples: fast food, semi-finished products, sweet carbonated drinks, chips, cookies.
    • Sahar: Excessive sugar consumption leads to weight gain, type 2 diabetes, cardiovascular diseases and other health problems.
    • Transjir’s: Increase the level of “bad” cholesterol and reduce the level of “good” cholesterol, increasing the risk of cardiovascular diseases. Contained in fried foods, margarine and some processed products.
    • Salt: Excessive salt intake increases blood pressure and increases the risk of cardiovascular diseases.
    • Alcohol: Moderate alcohol consumption can be associated with some useful effects, but excessive consumption harms the liver, heart and other organs.

  4. Principles of healthy cooking:

    • Steaming, cooking, baking and extinguishing: Frying is preferable, as they retain more nutrients and do not require the addition of a large amount of fat.
    • Using useful oils: Olive oil, avocad oil, coconut oil.
    • Limiting salt and sugar: The use of herbs, spices and lemon juice to give taste to dishes.
    • Avoiding products processing: The use of fresh, whole products.

  5. Individual nutrition needs:

    • Age: The needs for nutrients are changing with age. Children and adolescents need more protein and calcium for growth and development. Older people need more vitamin D and vitamin B12.
    • Floor: Men usually need more calories and protein than women. Women need more iron, especially during menstruation and pregnancy.
    • Level of activity: The higher the level of activity, the more calories and carbohydrates are necessary to maintain energy.
    • Health status: In the presence of chronic diseases (diabetes, cardiovascular diseases, renal failure), special diets must be observed.
    • Genetics: Genetic factors can affect individual nutrient needs.
    • Food allergies and intolerance: Exclusion from the diet of products that cause allergic reactions or intolerance.

B. Physical activity – a source of energy and health

  1. Types of physical activity:

    • Aerobic exercises: Strengthen the cardiovascular system, improve endurance and help burning calories. Examples: walking, running, swimming, cycling, dancing.
    • Power training: Strengthen muscles and bones, improve metabolism and help maintain healthy weight. Examples: weight lifting, exercises with its own weight (push -ups, squats, plank).
    • Flexibility exercises: Improve joint mobility, reduce the risk of injuries and improve posture. Examples: stretching, yoga, pilates.
    • Balance Exercise: Improve coordination and reduce the risk of falls, especially important for the elderly. Examples: stand on one leg, walking along the line.

  2. Physical activity recommendations:

    • The World Health Organization (WHO) recommends:
      • Adults (18-64): At least 150 minutes of moderate intensity of aerobic activity per week or at least 75 minutes of high intensity of aerobic activity per week, or equivalent combination. It is also recommended to perform strength training at least twice a week.
      • Older people (65 years old and older): The same recommendations as for adults, but with an emphasis on balance sheet exercises to prevent falls.
      • Children and adolescents (5-17 years old): At least 60 minutes of moderate or high intensity of physical activity every day, mainly aerobic. It is also recommended to perform strength training at least three times a week.
    • The importance of a gradual increase in the intensity and duration of training.
    • The choice of physical activity, which brings pleasure and corresponds to physical capabilities.
    • Consultation with a doctor before starting a new training program, especially in the presence of chronic diseases.

  3. The benefits of physical activity for health:

    • Strengthening the cardiovascular system: Reduces the risk of cardiovascular diseases, stroke, high blood pressure and high cholesterol.
    • Improving weight control: Promotes the burning of calories and maintaining a healthy weight.
    • Strengthening bones and muscles: Reduces the risk of osteoporosis, sarcopenia and injuries.
    • Improving mood and decreasing stress: It releases endorphins that have an analgesic and antidepressant effect.
    • Improvement: It helps to fall asleep faster and sleep tight.
    • Reduction of risk of developing chronic diseases: Type 2 diabetes, cancer, Alzheimer’s disease.
    • Increase in life expectancy.

  4. Integration of physical activity into everyday life:

    • Using a stairs instead of an elevator.
    • Walking on foot or cycling instead of a car.
    • Regular walks in the fresh air.
    • Active games with children.
    • Work in the garden.
    • Playing sports or dancing in their free time.

  5. Overcoming barriers to physical activity:

    • Lack of time: Planning training and involving them in the daily routine.
    • Lack of motivation: Search for a partner for training or participation in group classes.
    • Financial restrictions: Using free resources, such as walking in the park, exercises with your own weight or online training.
    • Health problems: Consultation with a doctor to develop a safe and effective training program.

C. Healthy sleep – the key to recovery and energy

  1. Sleep phases and their meaning:

    • Slow sleep (non -re): It consists of several stages, from surface sleep to deep sleep. Deep sleep is important for physical recovery, strengthening the immune system and consolidation of memory.
    • Fast sleep (rem): It is characterized by quick eye movements and brain activity, similar to wakefulness. REM-SN is important for training, creative thinking and emotional regulation.

  2. Recommendations for the duration of sleep:

    • Adults: 7-9 hours of sleep per day.
    • Older people: 7-8 hours of sleep per day.
    • Children and adolescents: 9-11 hours of sleep per day.

  3. The consequences of a lack of sleep:

    • Reducing cognitive functions: Deterioration of memory, attention, concentration and decision -making.
    • Mood deterioration: Irritability, anxiety, depression.
    • Reduced immunity: Increased risk of infectious diseases.
    • Weight gain: Violation of hormonal balance, increased appetite and craving for unhealthy foods.
    • Increased risk of chronic diseases: Type 2 diabetes, cardiovascular disease, obesity.
    • Increasing the risk of accidents.

  4. Sleep hygiene – Rules for quality sleep:

    • Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.
    • Comfortable atmosphere: Dark, quiet and cool bedroom.
    • Avoiding caffeine and alcohol before bedtime: Caffeine is a stimulator, alcohol disrupts the structure of sleep.
    • Restriction on the use of electronic devices before bedtime: Blue light of the screens suppresses the production of melatonin, sleep hormone.
    • Relaxing rituals before bedtime: Warm bath, reading book, meditation.
    • Regular physical activity: But to avoid intense training immediately before bedtime.
    • Proper nutrition: Avoid heavy food before bedtime.

  5. Sleep disorders and methods of their treatment:

    • Insomnia: Difficulties with falling asleep, maintaining sleep or early awakening. Treatment: cognitive-behavioral therapy, drug treatment (under the supervision of a doctor).
    • Apna of sleep: Stop breathing during sleep. Treatment: CPAP therapy, surgical treatment.
    • Restless legs syndrome: Unpleasant sensations in the legs, causing a desire to move them. Treatment: drug treatment, change in lifestyle.
    • Narcolence: Excessive drowsiness during the day and sudden attacks of sleep. Treatment: drug treatment.
    • An appeal to a doctor in the presence of sleep disturbances.

D. Stress Management – the key to mental and physical well -being

  1. The nature of stress and its effect on the body:

    • Stress definition: The body’s reaction to any requirements or threats.
    • Types of stress:
      • Acute stress: Short -term stress caused by a specific event.
      • Chronic stress: Long -term stress caused by constant problems or threats.
    • The effect of stress on the body:
      • Physiological changes: Increase in blood pressure, increased heart rate, increase in cortisol levels (stress hormone).
      • Emotional changes: Anxiety, irritability, depression.
      • Behavioral changes: Disorders of sleep, nutrition, reduction of physical activity, alcohol abuse or drugs.
      • Increased risk of developing chronic diseases: Cardiovascular diseases, type 2 diabetes, obesity, autoimmune diseases.

  2. Stress management methods:

    • Relaxation techniques:
      • Deep breath: Slow down breathing and concentration on every breath and exhale.
      • Meditation: Focusing attention on the present moment and liberation from thoughts.
      • Progressive muscle relaxation: Tension and relaxation of various muscle groups.
      • Preview: Representation of pleasant images and scenes.
    • Physical activity: Regular training help reduce cortisol levels and release endorphins.
    • Healthy lifestyle: Proper nutrition, sufficient sleep and rejection of bad habits.
    • Social support: Communication with friends and family, participation in public events.
    • Time management: Planning tasks, establishing priorities and delegation of responsibilities.
    • Positive thinking: Focusing on positive aspects of life and rethinking of negative situations.
    • Hobbies and hobbies: Classes that bring pleasure and help to be distracted from problems.
    • Humor: Laughter helps to reduce stress and improve mood.
    • Professional help: Psychotherapy, consultations with a psychologist or psychiatrist.

  3. Development of stress resistance:

    • Awareness of their stressors: Determining the situations that cause stress and develop strategies to overcome them.
    • Emotion Management: The development of recognition skills and regulation of their emotions.
    • Development of self -confidence: Faith in your strength and the ability to cope with difficulties.
    • Search for meaning in life: The presence of goals and values ​​that give life meaning and direction.
    • Flexibility and adaptability: The ability to adapt to changes and new circumstances.
    • Self -awareness: Understanding their strengths and weaknesses, values ​​and beliefs.

E. Refusal of bad habits – investment in the future health

  1. Smoking:

    • Impact on health: Lung cancer, cardiovascular diseases, chronic obstructive lung disease (COPD), stroke, other types of cancer.
    • Methods of smoking refusal: Nicotin -replacement therapy (plasters, chewing gum, inhalers), drug treatment, psychotherapy, group support.
    • The importance of support from family and friends.
    • Advantages of smoking refusal: Improving health, increasing life expectancy, reducing the risk of developing diseases.

  2. Alcohol abuse:

    • Impact on health: Liver diseases (cirrhosis), cardiovascular diseases, cancer, brain damage, mental disorders, injuries.
    • Signs of alcohol dependence: Loss of control over alcohol consumption, the need for an increase in dose, withdrawal syndrome (breaking).
    • Alcohol treatment methods: Detoxication, rehabilitation, psychotherapy, group support (anonymous alcoholics).
    • The importance of early asking for help.

  3. Drug addiction:

    • Impact on health: Brain damage, cardiovascular diseases, infectious diseases (HIV, hepatitis), mental disorders, overdose, death.
    • Signs of drug addiction: Loss of control over drug use, the need for an increase in dose, withdrawal syndrome (breaking).
    • Methods of treatment of drug addiction: Detoxication, rehabilitation, psychotherapy, group support (anonymous drug addicts).
    • The importance of early seeking help and prolonged treatment.

  4. Other bad habits:

    • Abuse of sweets and processed products: Weight gain, type 2 diabetes, cardiovascular diseases.
    • Sedentary lifestyle: Increasing the risk of obesity, cardiovascular diseases, type 2 diabetes.
    • The habit of gnawing nails, picking the skin: Infections, skin damage.
    • Workaholism: Burnout, stress, sleep disturbance.

  5. Formation of healthy habits:

    • Setting specific goals: Instead of “I want to be healthy” – “I will walk 30 minutes every day.”
    • Small goals into small steps: Start small and gradually increase the load.
    • Creating a supporting environment: Surround themselves with people who support a healthy lifestyle.
    • A reward for achievements: To celebrate your successes and encourage yourself for achieving goals.
    • Remember that disruptions are normal: Do not blame yourself for mistakes and continue to move forward.

II. Disease prevention – investment in long -term health

A. Regular medical examinations and screening

  1. The importance of preventive examinations:

    • Early detection of diseases: Allows you to start treatment at an early stage when it is most effective.
    • Prevention of the development of diseases: Identification of risk factors and taking measures to eliminate them.
    • Assessment of general health: Control over indicators such as blood pressure, cholesterol and blood sugar.
    • Individual recommendations on a healthy lifestyle.

  2. Recommendations on the frequency of medical examinations:

    • Adults: Regular examinations at the therapist, dentist, gynecologist (for women) and urologist (for men).
    • Older people: More frequent examinations and screening for chronic diseases.
    • Children and adolescents: Regular examinations at the pediatrician and dentist.

  3. Screening examinations:

    • Cancer screening:
      • Breast cancer: Mammography (for women over 40), self -examination of the mammary glands.
      • Cervical cancer: Pap test (for women).
      • Tolstoy Cancer: Colonoscopy (for people over 45 years old), analysis of feces for hidden blood.
      • Prostate cancer: Blood test for prostat-specific antigen (PSA) (for men over 50 years old).
      • Lung cancer: Low -dose computed tomography (for smokers with great experience).
    • Screening for cardiovascular diseases:
      • Measurement of blood pressure.
      • Determination of cholesterol level.
      • Electrocardiogram (ECG).
    • Diabetes screening:
      • Blood test for glucose.
      • Glycated hemoglobin (HBA1C).
    • Osteoporosis screening:
      • Densitometry (DEXA) (for women over 65 years old and men over 70).
    • Screening for infectious diseases:
      • HIV.
      • Hepatitis B and C.
      • Syphilis.
    • Vaccination:
      • Flu.
      • Pneumococcal infection.
      • Chair, diphtheria, whooping cough.
      • Chicken pox.
      • Measles, rubella, mumps.
      • Human papilloma virus (HPV) (for adolescents and young adults).

  4. Discussion with an individual plan of screening examinations.

    • Accounting for age, gender, family history and risk factors.
    • Understanding the advantages and risks of each examination.
    • Compliance with the doctor’s recommendations for the frequency of examinations.

B. Proper hygiene and body care

  1. Oral cavity:

    • Teeth brushing twice a day: In the morning and evening, using fluorine -containing toothpaste.
    • Using tooth thread: To remove denture and food residues from interdental spaces.
    • Regular visits to the dentist: At least twice a year for a preventive examination and professional brushing of teeth.
    • Limiting the consumption of sweet drinks and products.
    • The correct technique of brushing teeth: Circular movements and at an angle of 45 degrees to the gum.
    • Replacing the dentition every 3 months.

  2. Skin hygiene:

    • Daily shower or bath: Using soft soap or shower gel.
    • Moisturizing the skin after a shower or bath: Using lotion or body cream.
    • Sun protection: The use of sunscreen with SPF at least 30, wearing a headdress and sunglasses.
    • Regular face cleansing: Removal of makeup and pollution before bedtime.
    • Avoiding excessive stay in the sun and solarium.
    • Appeal to a dermatologist if there are skin problems.

  3. Hand hygiene:

    • Regular hand washing: Especially before eating, after visiting the toilet, after contact with animals and after coughing or sneezing.
    • Using an antiseptic for hand: In situations where there is no way to wash your hands with water and soap.
    • The correct technique of washing hands: At least 20 seconds, thoroughly washing all the surfaces of the hands, including between the fingers and under the nails.

  4. Hair hygiene:

    • Regular hair washing: As necessary, depending on the type of hair and the degree of pollution.
    • Using shampoo and air conditioning suitable for your hair type.
    • Limiting the use of a hairdryer, ironing and other hair styling tools.
    • Hair protection from sun and wind.

  5. Nail care:

    • Regular trimming of nails: Cut the nails straight to prevent nails.
    • Moisturizing the skin around the nails: The use of hand and cuticle creams.
    • Avoiding nail injuries.
    • An appeal to a doctor in the presence of infections or other problems with nails.

C. Security and prevention of injuries

  1. Safety at home:

    • Installing smoke detectors and carbon monoxide detectors.
    • Storage of drugs and household chemicals in an inaccessible place for children.
    • Prevention of falls: Elimination of obstacles to movement, the use of non -slip mats in the bathroom and toilet.
    • Proper use of electrical appliances: Regular verification of electrical wiring and devices for damage.
    • Safe handling of fire: Do not leave lighted candles unattended, store matches and lighters in an inaccessible place for children.

  2. Road safety:

    • Compliance with traffic rules.
    • Using seat belts.
    • Not driving in a state of alcohol or narcotic intoxication.
    • Do not use a mobile phone during driving.
    • Using children’s security seats for children.
    • Pedestrian safety: The transition of the street in the installed places, the use of reflective elements in the dark.
    • Safety of cyclists: Using a helmet and reflective clothing.

  3. Safety at work:

    • Compliance with safety regulations.
    • Using personal protective equipment.
    • Prevention of injuries at the workplace: Maintaining order at the workplace, the correct use of equipment and tools.
    • Message about accidents and dangerous situations.

  4. Vacation security:

    • Safety on the water: Swimming in specially designated places, the use of rescue vests.
    • Safety in the mountains: Preparation for hiking, using appropriate equipment, knowledge of the area.
    • Safety in sports: Using protective equipment, compliance with the rules of the game.
    • Insect bites protection: Using repellents, wearing closed clothing.

  5. First aid:

    • Learning first aid skills: Conductive and pulmonary resuscitation, stopping bleeding, processing wounds, help with burns and fractures.
    • The presence of first aid at home and in the car.

III. Social factors and health

A. Social support and communications

  1. The importance of social relations for health:

    • Improving mental health: Reducing the risk of depression, anxiety and loneliness.
    • Strengthening the immune system: Increasing resistance to infectious diseases.
    • Reducing the risk of cardiovascular diseases: Reducing stress and blood pressure.
    • Increase in life expectancy.
    • Support in difficult situations: Help in overcoming stress, diseases and other life problems.
    • Improving self -esteem and self -confidence.

  2. Types of social ties:

    • Family ties: Relations with parents, children, spouses and other relatives.
    • Friendship: Relations with friends and colleagues.
    • Social ties in the community: Participation in public organizations, clubs and interest groups.
    • Professional relations: Relations with colleagues, clients and partners.

  3. Ways to strengthen social ties:

    • Regular communication with family and friends: Calls, meetings, joint events.
    • Participation in public events: Volunteering, visiting concerts, exhibitions and sports competitions.
    • Introduction to clubs and interest groups: Hobbies, participation in sports teams.
    • Development of professional connections: Visiting conferences, seminars and trainings.
    • Using social networks: Maintaining communication with friends and family, participation in online communities.
    • Help other people: Providing support and assistance to those who need it.
    • Development of communication skills: The ability to listen, express your thoughts and emotions, resolve conflicts.
    • Search for new friends and acquaintances: Visiting new places, acquaintance with new people.

  4. Overcoming loneliness and social isolation:

    • Awareness of the problem and recognition of the need for changes.
    • Active search for social ties: Attending events, acquaintance with new people, volunteering.
    • Professional help: Psychotherapy, consultations with a psychologist or social worker.
    • The development of self -awareness and self -confidence.
    • Hobbies and hobbies: Assistance in establishing contacts with other people sharing the same interests.
    • Using social networks to maintain communication with friends and family.
    • Help other people: Providing support and assistance to those who also suffer from loneliness and social isolation.

B. Education and access to information

  1. Influence of education on health:
    • Improving health awareness: Knowledge of a healthy lifestyle, the prevention of diseases and treatment.
    • Improving decision -making in relation to health: The ability to critically evaluate information and make a conscious choice.
    • Improving income and improving living conditions: Access to

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