Ecology and lifestyle: how to protect your health

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Ecology and lifestyle: how to protect your health

Section 1: The air we breathe: the urban and home environment

  1. Air pollution in cities: the main sources and risks for health.
    • Description of the main sources of air pollution in cities: transport (exhaust gases of cars and trucks, public transport), industry (emissions of industrial enterprises, CHPs), domestic heating (coal and firewood), construction (dust and emissions of construction equipment).
    • A detailed consideration of the main pollutants: solid particles (PM2.5 and PM10), sulfur dioxide (SO2), nitrogen oxides, ozone (O3), carbon monoxide (CO), volatile organic compounds (VOCS).
    • Explanation of the influence of each pollutant on human health:
      • PM2.5 and PM10: penetration into the lungs and circulatory system, inflammation, cardiovascular diseases, respiratory diseases (asthma, bronchitis), lung cancer, premature death.
      • SO2: FRIENTION INFORMATION, Coughing, shortness of breath, exacerbation of asthma.
      • NOX: irritation of the respiratory tract, reducing immunity, increasing susceptibility to respiratory infections.
      • O3: irritation of the respiratory tract, cough, chest pain, lung function.
      • CO: suffocation, headache, dizziness, loss of consciousness, death (with high concentrations).
      • Vocs: irritation of the mucous membranes, headache, nausea, fatigue, damage to the liver and kidneys, cancer (with prolonged exposure).
    • Analysis of population groups most vulnerable to air pollution: children, elderly people, people with chronic respiratory and cardiovascular diseases.
    • Statistical data on the incidence and mortality related to air pollution in various cities of Russia and the world.
  2. Air pollution in the room: an invisible threat.
    • The main sources of air pollution in the room: building materials (formaldehyde, asbestos), furniture (VOCS), household chemicals (cleaners, air fresheners), heating devices (carbon monoxide), smoking, pets (allergens), mold, dust.
    • A detailed description of the impact of each source on human health:
      • Formaldehyde: irritation of the mucous membranes, allergies, asthma, cancer.
      • Asbest: lung cancer, mesothelioma.
      • VOCS: headache, nausea, fatigue, irritation of the mucous membranes, damage to the liver and kidneys, cancer.
      • Burnt gas: suffocation, headache, dizziness, loss of consciousness, death.
      • Allergens (dust, animal hair, plant pollen): allergic reactions, asthma.
      • Mold: allergic reactions, respiratory diseases, headache, fatigue.
      • Dust: allergic reactions, irritation of the respiratory tract.
    • The importance of ventilation and ventilation of the premises: how to ventilate correctly, the use of ventilation systems with air filtration.
    • The choice of environmentally friendly building and finishing materials, furniture and household chemicals. Marking “Eco”, “BIO” and other certificates.
    • Using air purifiers with HEPA filters and coal filters: effectiveness, selection criteria.
    • Regular cleaning of the premises: wet cleaning, dust removal, ventilation of carpets and upholstered furniture.
    • Monitoring the humidity in the room: the use of humidifiers and air drainers to prevent mold formation.
    • Limiting smoking in the room.
    • Installation of carbon monoxide sensors.
  3. Plants in the house: natural air filters.
    • A list of indoor plants that effectively purify the air of harmful substances: chlorophytum, samsvieria, spathiphyllum, dracaena, ficus Benjamin, aloe vera, chrysanthemum.
    • Explanation of the mechanism of air purification by plants: absorption of harmful substances through the leaves and roots, neutralization in the tissues of the plant, oxygen release.
    • Recommendations for placing plants in the house to achieve the maximum effect: the number of plants per square meter, optimal places for accommodation (bedroom, living room, kitchen).
    • Plant care: watering, lighting, top dressing.

Section 2: Water that we drink: quality and safety

  1. Water quality from the crane: analysis of problems and risks.
    • Description of the main sources of drinking water pollution: industrial emissions, agricultural drains, household waste, obsolete water supply systems.
    • The listing of the main pollutants contained in tap water: chlorine, chlorological compounds, heavy metals (lead, cadmium, mercury), nitrates, pesticides, bacteria, viruses.
    • Analysis of the influence of each pollutant on human health:
      • Chlorine: irritation of the mucous membranes, the formation of chlorological compounds (carcinogens).
      • Chloro -Russian compounds: Cancer.
      • Heavy metals: damage to the nervous system, kidneys, liver, cancer.
      • Nitrates: metghemogmognemia (especially dangerous for babies), cancer.
      • Pesticides: damage to the nervous system, endocrine system, cancer.
      • Bacteria and viruses: infectious diseases (dysentery, hepatitis a, rotavirus infection).
    • Assessment of the quality of water water in various regions of Russia: data from Rospotrebnadzor, the results of independent studies.
    • Legal aspects: standards for the quality of drinking water (SanPiN), the responsibility of water utilities for providing the population with high -quality drinking water.
  2. Methods of water purification at home: choosing the optimal solution.
    • Boiling: efficiency, disadvantages (does not remove chlorine, heavy metals, pesticides).
    • Landing: efficiency (partially removes chlorine), disadvantages (does not remove other pollutants).
    • Puff filters: efficiency (remove chlorine, heavy metals partially), disadvantages (low filtration rate, the need for regular replacement of cartridges).
    • Flot filters installed for washing: efficiency (higher than that of filters-buckets), disadvantages (require professional installation).
    • Reverse osmosis: efficiency (very high, removes most pollutants), disadvantages (high cost, removes useful minerals, requires connection to sewage).
    • The choice of the optimal filter depending on the quality of tap water and individual needs.
    • The importance of regular replacement of cartridges in filters.
  3. Boldwood: advantages and disadvantages.
    • Types of bottled water: artesian, mineral, spring, purified.
    • Advantages: convenience, quality guarantee (subject to the choice of a reliable manufacturer), a variety of tastes and compositions.
    • Disadvantages: high cost, risk of acquisition of fake products, pollution by plastic environment.
    • The choice of bottled water: pay attention to the manufacturer, composition, shelf life, storage conditions.
    • Alternatives of bottled water: the use of reusable bottles and home filters.
  4. Correct drinking mode: how much and when to drink.
    • Determination of the individual need for water: factors that affect the need (age, weight, physical activity, climate).
    • Recommendations on the optimal drinking mode: drink in small sips during the day, drink water before, during and after physical exertion, drink water with a feeling of thirst.
    • Advantages of eating pure water: improving metabolism, maintaining the normal operation of organs and systems, increasing energy, improving the condition of the skin.
    • The effect of consumption of carbonated drinks, juices and other sweet drinks for health: high sugar content, risk of obesity, diabetes, caries.

Section 3: Nutrition and Health: What do we eat

  1. The effect of food quality on human health.
    • The main problems of modern agriculture and the food industry: the use of pesticides, herbicides, antibiotics, growth hormones, artificial additives (dyes, flavorings, preservatives).
    • The influence of these substances on human health: allergies, asthma, hormonal disorders, cancer, reduction of immunity.
    • GMO: risks and advantages. Discussion of scientific research on the influence of GMOs on human health.
  2. Organic products: healthy choice?
    • Definition of organic agriculture: principles, standards, certification.
    • Advantages of organic products: lack of pesticides, herbicides, antibiotics, growth hormones, artificial additives.
    • Disadvantages of organic products: higher cost, limited assortment.
    • How to distinguish organic products from ordinary: the availability of certificates, marking, appearance.
  3. Compilation of a healthy diet: balance and diversity.
    • The basic principles of healthy diet: balance of proteins, fats, carbohydrates, vitamins, minerals, fiber.
    • Recommendations for the consumption of various groups of products: vegetables and fruits (at least 5 servings per day), whole grain products, legumes, nuts, fish, poultry, low -fat meat, dairy products.
    • Consumption restriction: sugar, salt, saturated and trans fats, processed products.
    • The importance of seasonal nutrition: the use of local seasonal vegetables and fruits.
  4. Food additives: benefits or harm?
    • Classification of food additives: dyes, preservatives, flavors, emulsifiers, stabilizers, thickeners, acidity regulators.
    • Evaluation of food supplements: standards, permissible daily doses (ADI).
    • Food supplements that should be avoided: artificial dyes (tartrazin, nizorubin), preservatives (benzoates, sulfites), taste amplifiers (sodium glutamate), artificial sweeteners (aspartam, sugar).
    • How to read food labels: pay attention to the composition and the presence of food additives.
  5. Preparation: preservation of beneficial properties.
    • Methods of cooking: cooking, extinguishing, baking, steaming, frying.
    • The most useful methods of cooking: steamed cooking, baking, stewing.
    • The effect of high temperature on nutrients: destruction of vitamins, the formation of harmful substances.
    • The use of proper cooking dishes: avoid aluminum and Teflon dishes with a damaged coating.
    • Storage of products: compliance with storage rules to prevent damage and reproduction of bacteria.

Section 4: Physical activity and health: Movement is life

  1. The negative impact of a sedentary lifestyle on health.
    • Description of the consequences of prolonged sitting: circulatory impairment, muscle weakening, back pain and neck, an increase in the risk of obesity, diabetes, cardiovascular diseases, and cancer.
    • The influence of sedentary work on mental health: stress, anxiety, depression.
    • Statistics on the prevalence of a sedentary lifestyle in Russia and the world.
  2. Advantages of regular physical activity.
    • The benefits for the cardiovascular system: strengthening the heart muscle, reducing blood pressure, improving blood circulation, reducing cholesterol.
    • The benefits for the musculoskeletal system: strengthening bones and joints, improving flexibility, reducing the risk of development of osteoporosis and arthritis.
    • The benefits for metabolism: weight control, reduction in the risk of diabetes, improvement of digestion.
    • The benefits for mental health: reducing stress, improving mood, increasing self -esteem, improving sleep.
  3. Recommendations on physical activity: how much and how to deal.
    • Recommendations of the World Health Organization (WHO): at least 150 minutes of moderate or 75 minutes of intensive physical activity per week.
    • Types of physical activity: aerobic exercises (walking, running, swimming, cycling), strength training, flexibility exercises (yoga, stretching).
    • How to start engaged in physical activity: a gradual increase in the load, the choice of classes that bring pleasure, consulting a doctor.
    • Integration of physical activity into everyday life: walking on foot, climbing the stairs, work in the garden.
  4. Ergonomics of the workplace: health care at work.
    • Correct organization of the workplace: adjustable height of the table and chair, support for the back, the correct position of the monitor, keyboard and mouse.
    • Recommendations for maintaining proper posture during operation.
    • The need for regular breakup breaks and stretching.
    • Exercises for the prevention of back pain, neck and wrists.
  5. Active vacation in nature: Combining the pleasant with useful.
    • Types of outdoor activities: hiking, hiking in the mountains, cycling, swimming, fishing, hunting.
    • The benefits of outdoor activities: improving physical and mental health, reducing stress, strengthening immunity.
    • Safety rules during outdoor outdoor activities.

Section 5: Mental health and lifestyle: Harmony with oneself and the world

  1. The effect of stress on human health.
    • Description of physiological and psychological reactions to stress.
    • The negative consequences of chronic stress: cardiovascular diseases, weakening of immunity, digestive impairment, headaches, insomnia, anxiety, depression.
    • The main sources of stress in the modern world: work, finance, relations, social networks, information overload.
  2. Stress management methods: effective techniques.
    • Meditation and awareness: meditation techniques, advantages of regular practice.
    • Respiratory exercises: deep breathing techniques, influence on the nervous system.
    • Relaxation: progressive muscle relaxation, auto -training.
    • Physical activity: impact on stress and mood.
    • Creativity: drawing, music, dancing, letter.
    • Communication with loved ones: social support, the opportunity to speak out.
    • Hobbies: Classes that bring pleasure and distract from problems.
    • Time planning: organization of tasks, priorities, delegation.
    • Refusal of perfectionism: acceptance of their mistakes and imperfections.
    • Application for help to a specialist: psychologist, psychotherapist.
  3. Sleep and health: the importance of a good rest.
    • The effect of lack of sleep on health: a decrease in concentration of attention, memory deterioration, a decrease in immunity, an increase in the risk of obesity, diabetes, cardiovascular diseases, and depression.
    • Recommendations for improving the quality of sleep: compliance with the regime of the day, creating comfortable conditions for sleep (darkness, silence, coolness), refusal to use electronic devices before bedtime, rejection of caffeine and alcohol before bedtime, physical activity during the day, relaxing rituals before bedtime (warm bath, reading of the book).
    • Duration of sleep: individual needs, recommendations for different age groups.
  4. Social ties and health: support and communication.
    • The influence of social relations on health: improving mental and physical health, reducing stress, increasing life expectancy.
    • The importance of maintaining relationships with family, friends and colleagues.
    • Participation in public events and volunteer activities.
    • Avoiding social isolation and loneliness.
  5. Restriction of the use of electronic devices: Digital detoxification.
    • The influence of excessive use of electronic devices on health: sleep disturbance, visual impairment, neck and back pain, anxiety, depression, dependence.
    • Recommendations for limiting the use of electronic devices: setting time limits, using blue light filters, spending time in nature, communication with close people.

Section 6: Ecology at home: Creating a healthy habitat

  1. Ecologically clean building and finishing materials.
    • The choice of materials that do not contain harmful substances: natural wood, clay, limestone, cork, bamboo, natural paints and varnishes.
    • Advantages of using environmentally friendly materials: reducing the risk of allergies, respiratory diseases, cancer.
    • Marking “Eco”, “BIO” and other certificates.
  2. Energy saving in the house: saving resources and environmental protection.
    • Using energy -saving lights: LED lamps (LED).
    • House insulation: reduction of heat loss, saving on heating.
    • Installation of water meters and electricity: control of resource consumption, cost reduction.
    • Using solar panels: renewable energy source, reducing dependence on centralized energy supply.
    • Turning off electrical appliances from the network: Reducing energy consumption in standby mode.
  3. The use of environmentally friendly cleaners.
    • Alternatives of traditional household chemicals: vinegar, soda, lemon juice, mustard powder, laundry soap.
    • Advantages of using environmentally friendly cleaning agents: lack of harmful substances, health safety, and reducing environmental pollution.
    • Preparation of cleaning products at home.
  4. Separate garbage collection: saving resources and environmental protection.
    • The importance of separate garbage collection: reducing the load on the landfills, waste processing, and resources preservation.
    • Organization of separate collection of garbage in the house: dividing waste into paper, plastic, glass, metal, organic waste.
    • Dispassive waste disposal: batteries, batteries, mercury -containing lamps.
  5. Garden and garden: growing environmentally friendly products.
    • Advantages of growing own vegetables and fruits: quality control, lack of pesticides and herbicides, fresh and delicious products.
    • Organic agriculture: principles, methods.
    • Composting: processing of organic waste into fertilizer.
    • The choice of plant varieties resistant to diseases and pests.
    • Using natural plant protection products.

Section 7: Environmental transport: a decrease in negative environmental impact

  1. The influence of transport on air pollution and climate.
    • Description of the main sources of air pollution associated with transport: exhaust gases of cars, emissions of aircraft, trains and ships.
    • The contribution of transport to greenhouse gas emissions: impact on climate change.
    • The consequences of air pollution and climate change for human health.
  2. Alternative modes of transport: healthy and environmentally friendly choice.
    • Bicycle: advantages, safety, selection of a bicycle.
    • Walking: advantages, organization of hiking.
    • Public transport: advantages, disadvantages.
    • Electric cars: advantages, disadvantages, infrastructure development.
    • Hybrid cars: advantages, disadvantages.
  3. Economical driving: reducing fuel consumption and emissions.
    • Smooth driving: avoid sharp accelerations and braking.
    • Maintaining optimal tire pressure.
    • Regular maintenance of the car.
    • Avoiding transportation of excess cargo.
    • Using cruise control on the highway.
  4. Joint trips: reducing the number of cars on the road.
    • Karpuling: Organization of joint trips with colleagues, friends or neighbors.
    • Advantages of carpucling: saving money, reducing traffic jams, reducing emissions.
  5. Car choice: Environmental criteria.
    • Accounting for fuel consumption and emissions when buying a car.
    • The choice of a car with a smaller engine volume.
    • Preference to electric cars or hybrid cars.

Section 8: Environmental Consumption: Conscious approach to purchases

  1. The influence of the consumer lifestyle on the environment.
    • Description of the consequences of excessive consumption: depletion of natural resources, environmental pollution, a huge amount of waste.
    • The importance of conscious consumption: to buy only what is really necessary to avoid impulsive purchases.
  2. Principles of conscious consumption: reduction, re -use, processing.
    • Reducing consumption: buy less, abandon unnecessary things, repair broken things instead of buying new ones.
    • Re -use: give things a second life, use reusable containers and bags, take things to charitable organizations.
    • Processing: separate waste and hand them over for processing.
  3. Choice of goods: Environmental criteria.
    • Purchase of goods from processed materials.
    • The choice of goods with minimal packaging or without packaging.
    • Purchase of local products.
    • Buying goods with a long service life.
    • The choice of goods with environmental marking.
  4. Clothing and shoes: ecological wardrobe.
    • The choice of clothing from natural fabrics: cotton, linen, wool.
    • Purchase of local clothes.
    • Buying clothes in second-hand and commission stores.
    • Processing of old clothes.
  5. Environmental tourism: traveling with care of nature.
    • The choice of environmentally friendly hotels and tour operators.
    • Compliance with the rules of conduct in nature.
    • Respect for local culture and traditions.
    • Support for local communities.

Section 9: Environmental Protection: Our contribution to the future of the planet

  1. Global environmental problems: challenges facing humanity.
    • Climate change: causes, consequences, solutions.
    • Air pollution: sources, influence on human health, reduction measures.
    • Water pollution: sources, influence on human health and ecosystems, purification measures.
    • Depletion of natural resources: causes, consequences, conservation measures.
    • Loss of biodiversity: causes, consequences, protection measures.
    • Plastic pollution: sources, environmental impact and human health, reduction measures.
  2. The role of each person in solving environmental problems.
    • Information: study of environmental problems, dissemination of information.
    • Conscious consumption: reduction of consumption, the choice of environmentally friendly goods.
    • Energy saving: saving electricity, water and heat.
    • Environmental transport: the use of a bicycle, public transport, electric vehicles.
    • Separate garbage collection: sorting waste and delivery of them for processing.
    • Participation in environmental actions and events.
    • Support for environmental organizations.
    • Education of environmental culture in children and youth.
  3. Environmental legislation: rights and obligations.
    • Basic laws and regulations in the field of environmental protection.
    • The rights of citizens to a favorable environment.
    • The obligations of citizens to comply with environmental legislation.
    • Responsibility for violation of environmental legislation.
  4. Environmental organizations: environmental protection.
    • Russian and international environmental organizations: goals, areas of activity, achievements.
    • Participation in the activities of environmental organizations: volunteering, donations, information distribution.
  5. The future of the planet is in our hands: an optimistic look.
    • The development of environmentally friendly technologies: renewable energy sources, electric cars, waste processing.
    • Change in consumer behavior: transition to conscious consumption, waste reduction.
    • Strengthening environmental legislation: tightening requirements for enterprises, increasing liability for violation of environmental legislation.
    • Development of environmental education: improving the environmental literacy of the population.
    • International cooperation: joint efforts to solve global environmental problems.

Section 10: specific examples and practical advice

  1. Creating an ecological house: step -by -step instruction.
    • The choice of environmentally friendly building and finishing materials.
    • Installation of energy -saving equipment.
    • Organization of separate garbage collection.
    • The use of environmentally friendly cleaners.
    • Breeding indoor plants that purify the air.
  2. Transition to healthy diet: practical recommendations.
    • Compilation of a balanced diet.
    • The choice of organic products.
    • Limiting the consumption of harmful products.
    • Preparation of food in useful ways.
    • Water quality control.
  3. Inclusion of physical activity in everyday life: tips and exercises.
    • Walking on foot instead of traveling by transport.
    • Rise the stairs instead of using an elevator.
    • Regular sports.
    • Exercises for strengthening muscles and joints.
    • Active nature in nature.
  4. Stress management: simple and effective techniques.
    • Meditation and awareness.
    • Respiratory exercises.
    • Relaxation.
    • Physical activity.
    • Communication with loved ones.
  5. Environmentally friendly lifestyle: small steps to big changes.
    • Using reusable bags and bottles.
    • Refusal of plastic packages.
    • Saving water and electricity.
    • Separate garbage collection.
    • Support for environmental organizations.

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