Bad habits and health: 50% risk of disease

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Bad habits and health: 50% risk of disease

Section 1: Smoking – smoky threat to life

  • 1.1. The mechanisms of exposure to tobacco smoke on the body:

    Tobacco smoke is a complex aerosol mixture containing more than 7,000 chemical compounds, many of which have toxic, mutagenic and carcinogenic properties. Nicotine, the main alkaloid tobacco, causes a strong physical and psychological dependence, stimulating the release of dopamine in the brain, which leads to a sense of satisfaction and, as a result, to repeated use. However, nicotine is only the top of the iceberg. The other components of tobacco smoke, such as resins, carbon monoxide (carbon monoxide), formaldehyde, benzene, hydrogen cyanide, acrolein, oxides of nitrogen, heavy metals (cadmium, lead, arsenic) and radioactive isotopes (Polonium-210) are much more dangerous.

    • 1.1.1. Impact on the respiratory system: Inhaled tobacco smoke directly damages the cells of the respiratory tract, causing inflammation, hypersecretion of mucus and violation of mucociliary clearance (lung purification systems). Chronic inflammation leads to the development of chronic bronchitis, emphysemes of lungs and chronic obstructive lung disease (COPD). Resins contained in tobacco smoke settled on the walls of the alveoli, complicating gas exchange and reducing blood saturation with oxygen. In addition, tobacco smoke inhibits the immune system of the lungs, increasing susceptibility to infections such as pneumonia and tuberculosis. Smoking also increases the risk of lung cancer, larynx, pharynx and esophagus.

    • 1.1.2. Impact on the cardiovascular system: Nicotine causes a narrowing of blood vessels (vasoconstriction), which leads to an increase in blood pressure and an increase in the load on the heart. Carbon monoxide binds to hemoglobin in the blood, forming carboxhymoglobin, which reduces the ability of blood to transfer oxygen to tissues and organs. This can lead to hypoxia (oxygen starvation) of the heart and brain. Smoking contributes to damage to the endothelium (inner shell) of blood vessels, which is a key factor in the development of atherosclerosis – the formation of cholesterol plaques on the walls of arteries. Atherosclerosis increases the risk of coronary heart disease (angina pectoris, myocardial infarction), stroke and diseases of the peripheral arteries. Smoking also increases blood coagulation, which increases the risk of blood clots and thromboembolism.

    • 1.1.3. Impact on other organs and systems: Smoking has a negative effect on almost all organs and systems of the body. It increases the risk of developing bladder, kidneys, pancreas, stomach, cervix and leukemia. Smoking worsens vision, increases the risk of cataracts and age -related macular degeneration. It also has a negative impact on the reproductive function, reducing the fertility of both men and women. In men, smoking can lead to erectile dysfunction. In women, smoking during pregnancy increases the risk of miscarriage, premature birth, the birth of a child with a low weight and a sudden children’s death syndrome. Smoking also slows down the healing of wounds, worsens the condition of the skin and teeth, and contributes to the development of osteoporosis.

  • 1.2. Diseases associated with smoking:

    • 1.2.1. Lung cancer: Lung cancer is one of the most common and deadly forms of cancer. Smoking is the main cause of lung cancer responsible for 80-90% of cases. The risk of developing lung cancer increases with an increase in smoking experience and the number of cigarettes smoked per day. The cessation of smoking significantly reduces the risk of developing lung cancer, but the risk remains increased for many years after the rejection of smoking.

    • 1.2.2. Chronic obstructive lung disease (COPD): Cobble is a progressive lung disease, characterized by restriction of the air flow and difficulty breathing. Smoking is the main reason for COPD responsible for 80-90% of cases. COPD leads to chronic cough, sputum, shortness of breath and fatigue. Over time, Cobble can lead to disability and death.

    • 1.2.3. Corny heart (coronary heart disease): IBS is a heart disease caused by insufficient blood supply to the heart muscle. Smoking is an important risk factor for the development of coronary heart disease. Smoking contributes to the development of atherosclerosis, which leads to narrowing of the coronary arteries and limiting blood flow to the heart. IBS can lead to angina pectoris (chest pain), myocardial infarction (heart attack) and heart failure.

    • 1.2.4. Stroke: A stroke is a damage to the brain caused by impaired blood supply. Smoking is an important risk factor for the development of stroke. Smoking contributes to the development of atherosclerosis in arteries that feed the brain, which can lead to clogging and stroke. Smoking also increases blood coagulation, which increases the risk of blood clots that can cause stroke.

    • 1.2.5. Cancer of other localizations: Smoking increases the risk of cancer of many other organs, including the bladder, kidneys, pancreas, stomach, cervix, larynx, throat and esophagus. The risk of developing these types of cancer increases with an increase in smoking experience and the number of cigarettes smoked per day.

  • 1.3. Passive smoking and its consequences:

    Passive smoking, or inhalation of tobacco smoke of others, also presents a serious threat to health. Passive smokers are exposed to the same toxic and carcinogenic substances as active smokers, albeit in smaller concentrations. Passive smoking increases the risk of developing lung cancer, coronary heart disease, respiratory diseases and other health problems. Children are especially vulnerable to the effects of passive smoking, since their lungs are not yet fully developed. Passive smoking in children increases the risk of bronchitis, pneumonia, asthma, otitis media (inflammation of the middle ear) and sudden child death syndrome. Pregnant women exposed to passive smoking have an increased risk of miscarriage, premature birth and a child with a low weight.

  • 1.4. Electronic cigarettes and heated tobacco: apparent safety:

    Electronic cigarettes (waves) and tobacco heating systems (SNT) are often positioned as a safer alternative to traditional cigarettes. However, this is not entirely true. Although electronic cigarettes and SNT do not contain tobacco smoke, they still contain nicotine and other harmful substances that can have a negative effect on health. Electronic cigarette liquids contain propylene glycol, glycerin, flavors and other chemicals that, when heated, can form toxic compounds, such as formaldehyde and acrolein. Inhaling these substances can cause respiratory tract irritation, lung inflammation and other respiratory problems. SNT is heated tobacco to a lower temperature than when smoking traditional cigarettes, but still distinguish harmful substances, including nicotine, formaldehyde, acrolein and heavy metals. Despite the fact that the concentration of some harmful substances in SNT smoke can be lower than in tobacco smoke, they still pose a health threat. In addition, the long -term consequences of using electronic cigarettes and SNT for health have not yet been completely studied. More and more studies show that the use of electronic cigarettes can increase the risk of developing cardiovascular diseases, respiratory diseases and cancer. Electronic cigarettes can also contribute to the development of nicotine dependence, especially in adolescents and young people.

  • 1.5. Methods of combating smoking and prevention:

    The fight against smoking is an important task of public health. There are many effective methods aimed at reducing the prevalence of smoking and helping people to refuse smoking.

    • 1.5.1. State policy: Effective measures of state policy include increasing excise taxes on tobacco products, introducing prohibitions on smoking in public places, conducting campaigns to inform the population about the dangers of smoking, restricting advertising tobacco products and providing assistance to people in refusal of smoking.

    • 1.5.2. Medical care: Medical workers can provide assistance to people to refuse smoking, providing consultations, prescribing drugs (nicotine replacement therapy, bupropion, dumplings) and directing them to support groups.

    • 1.5.3. Self -help: People who want to quit smoking can use various self-help resources, such as books, websites, applications and support groups. It is important to develop a plan for smoking refusal, set goals, find support and avoid situations that can provoke a desire to smoke.

    • 1.5.4. Prevention: Smoking prevention, especially among young people, is the key to a decrease in the prevalence of smoking in the long term. Smoking prevention programs should be aimed at informing youth about the dangers of smoking, the formation of a negative attitude to smoking and developing smoking skills.

Section 2: alcohol abuse – poison in a beautiful wrapper

  • 2.1. The mechanisms of alcohol effect on the body:

    Alcohol (ethanol) is a psychoactive substance that has a pronounced effect on the central nervous system. It is quickly absorbed into the blood from the stomach and small intestines and is distributed throughout the body. Alcohol affects the work of various neurotransmitters, including GABA (gamma-aminomatic acid), glutamate, dopamine and serotonin. The GABA is the main brake neurotransmitter in the brain, and alcohol enhances its effect, which leads to a decrease in anxiety, relaxation and impaired coordination of movements. Glutamate is the main exciting neurotransmitter in the brain, and alcohol suppresses its effect, which leads to a decrease in cognitive functions, impaired memory and decision -making. Alcohol also stimulates the release of dopamine, which leads to a sense of pleasure both euphoria and serotonin, which can improve the mood. However, alcohol abuse can lead to a violation of the balance of these neurotransmitters and the development of alcohol dependence.

    • 2.1.1. Impact on the liver: The liver is the main organ responsible for alcohol metabolism. With alcohol abuse, the liver is excessive load, which can lead to damage to its cells (hepatocytes) and the development of alcoholic liver disease. Alcoholic liver disease includes steatosis (fatty liver dystrophy), alcoholic hepatitis and cirrhosis of the liver. Statosis of the liver is characterized by the accumulation of fat in the liver cells. Alcoholic hepatitis is characterized by inflammation of the liver cells. The liver cirrhosis is characterized by the replacement of healthy liver tissue with a scar tissue. Liver cirrhosis can lead to liver failure, portal hypertension (increased pressure in the gate vein of the liver), ascite (accumulation of fluid in the abdominal cavity), bleeding from varicose veins of the esophagus and liver encephalopathy (impaired brain function due to the accumulation of toxins).

    • 2.1.2. Impact on the cardiovascular system: Moderate drinking of alcohol (one and two drinks per day) can have a certain protective effect on the cardiovascular system, increasing the level of “good” cholesterol (HDL) and reducing the risk of blood clots. However, alcohol abuse has a negative effect on the cardiovascular system. Alcohol can cause an increase in blood pressure, the development of cardiomyopathy (weakening of the heart muscle), arrhythmias (heart rhythm disorders) and stroke. Alcoholic cardiomyopathy can lead to heart failure. Alcohol can also increase the risk of coronary heart disease in people who abuse alcohol.

    • 2.1.3. Impact on the nervous system: Alcohol abuse can have a negative effect on the nervous system, leading to damage to nerve cells and impaired their function. Alcohol can cause the development of alcohol neuropathy (damage to the peripheral nerves), alcoholic encephalopathy (brain damage) and Wernik-Korsakov syndrome (a combination of encephalopathy of Wernik and Psychosis of Korsakov). Alcohol neuropathy is characterized by numbness, tingling and pain in the limbs. Alcoholic encephalopathy can lead to a violation of cognitive functions, memory and coordination of movements. Vernika-Korsakov syndrome is characterized by confusion, visual impairment, impaired coordination of movements and amnesia.

    • 2.1.4. Impact on the digestive system: Alcohol can cause irritation of the mucous membrane of the stomach and intestines, which can lead to the development of gastritis, peptic ulcer of the stomach and duodenum, pancreatitis (inflammation of the pancreatic) and gastrointestinal cancer. Alcohol can also disrupt the absorption of nutrients, which can lead to a deficiency of vitamins and minerals.

    • 2.1.5. Impact on the reproductive system: Alcohol abuse can have a negative effect on the reproductive function in both men and women. In men, alcohol can reduce testosterone levels, worsen sperm quality and cause erectile dysfunction. In women, alcohol can disrupt the menstrual cycle, reduce fertility and increase the risk of miscarriage and premature birth. The use of alcohol during pregnancy can lead to the development of fetal alcoholic syndrome in a child, which is characterized by physical, mental and behavioral defects.

  • 2.2. Diseases associated with alcohol abuse:

    • 2.2.1. Alcoholic liver disease: Alcoholic liver disease is one of the main causes of incidence and mortality associated with alcohol abuse. It includes steatosis (fatty liver dystrophy), alcoholic hepatitis and cirrhosis of the liver. Liver cirrhosis can lead to liver failure, portal hypertension, ascite, bleeding from varicose veins of the esophagus and liver encephalopathy.

    • 2.2.2. Cardiovascular diseases: Alcohol abuse can increase the risk of developing cardiovascular diseases such as hypertension, cardiomyopathy, arrhythmias and stroke. Alcoholic cardiomyopathy can lead to heart failure.

    • 2.2.3. Neurological disorders: Alcohol abuse can lead to the development of neurological disorders, such as alcohol neuropathy, alcohol encephalopathy and Vernika-Korsakov syndrome. Alcohol neuropathy is characterized by numbness, tingling and pain in the limbs. Alcoholic encephalopathy can lead to a violation of cognitive functions, memory and coordination of movements. Vernika-Korsakov syndrome is characterized by confusion, visual impairment, impaired coordination of movements and amnesia.

    • 2.2.4. Mental disorders: Alcohol abuse can contribute to the development of mental disorders, such as depression, anxiety disorders, psychoses and alcohol dependence. Alcohol dependence is characterized by a strong desire to drink alcohol, loss of control over its use and the development of cancellation (withdrawal syndrome) when the use of alcohol is stopped.

    • 2.2.5. Cancer: Alcohol abuse increases the risk of developing oral cancer, pharynx, esophagus, liver, breast and colon. Alcohol can damage cell DNA and promote cancer development.

  • 2.3. Alcohol dependence: diagnosis and treatment:

    Alcohol dependence is a chronic recurrent disease characterized by compulsive alcohol consumption, despite the negative consequences. The diagnosis of alcohol dependence is based on the criteria established in the international classification of diseases (ICD-10) and the diagnostic and statistical manual for mental disorders (DSM-5). These criteria include a strong desire to drink alcohol, loss of control over its use, developing the abolition syndrome when the use of alcohol, increasing alcohol tolerance (the need to consume more alcohol to achieve the desired effect) and the continuation of alcohol consumption, despite the negative consequences.

    Treatment of alcohol dependence is comprehensive and includes detoxification, psychotherapy and drug therapy.

    • 2.3.1. Detoxification: Detoxication is the process of removing alcohol from the body and removing symptoms of cancellation symptoms. Detoxification is usually carried out in stationary conditions under the supervision of medical personnel. During detoxification, drugs can be used to relieve symptoms of cancellation symptoms such as benzodiazepines, anticonvulsants and beta-blockers.

    • 2.3.2. Psychotherapy: Psychotherapy plays an important role in the treatment of alcohol dependence. Various types of psychotherapy, such as cognitive-behavioral therapy, motivational interviewing and group therapy, can help people with alcohol dependence to change their behavior, cope with the craving for alcohol and prevent relapse.

    • 2.3.3. Drug therapy: There are several drugs that can be used to treat alcohol dependence. These drugs include disulfirs, naltrexon and acuprosat. Disulfir blocks alcohol metabolism, which leads to unpleasant symptoms (nausea, vomiting, redness of the face, rapid heartbeat) when drinking alcohol. Naltrexon blocks opioid receptors in the brain, which reduces craving for alcohol and reduces the pleasure of its use. Acamprosat helps restore the balance of neurotransmitters in the brain, which reduces the craving for alcohol and prevents relapses.

  • 2.4. Prevention of alcohol abuse:

    Prevention of alcohol abuse is an important task of public health. Effective preventive measures include conducting campaigns to inform the population about the dangers of alcohol, restricting advertising alcoholic beverages, increasing excise taxes on alcoholic beverages, limiting the availability of alcoholic beverages and providing assistance to people with alcohol problems. Alcohol abuse prevention programs should be aimed at all age groups, but especially to young people.

Section 3: Poor nutrition – Hidden threat to health

  • 3.1. The effect of fast food and processed products on the body:

    A modern diet, characterized by high consumption of fast food and processed products, has a negative effect on health. Fastfood and processed products usually contain a large number of calories, saturated and trans fats, sugar, salt and a small amount of vitamins, minerals and fiber. Regular consumption of such products can lead to obesity, type 2 diabetes, cardiovascular diseases, cancer and other health problems.

    • 3.1.1. Obesity: The high content of calories, fats and sugar in fast food and processed products contributes to weight gain and the development of obesity. Obesity is a risk factor for the development of many chronic diseases, such as type 2 diabetes, cardiovascular diseases, some types of cancer and osteoarthritis.

    • 3.1.2. Type 2 diabetes: High consumption of sugar and treated carbohydrates can lead to the development of insulin resistance and type 2 diabetes. Type 2 diabetes is a chronic disease characterized by a high blood sugar. It can lead to serious complications, such as heart disease, kidneys, eyes and nerves.

    • 3.1.3. Cardiovascular diseases: The high content of saturated and trans fats, cholesterol and salt in fast food and treated products increases the risk of developing cardiovascular diseases, such as coronary heart disease, stroke and hypertension.

    • 3.1.4. Cancer: Some studies show that high consumption of processed products, especially treated meat, can increase the risk of developing certain types of cancer, such as colon cancer, stomach cancer and breast cancer.

  • 3.2. Deficiency of vitamins and minerals:

    An unbalanced diet, characterized by high consumption of fast food and processed products, often leads to a deficiency of important vitamins and minerals. The deficiency of vitamins and minerals can cause various health problems, such as fatigue, weakness, reduction of immunity, problems with skin and hair, impaired cognitive functions and others.

    • 3.2.1. Vitamin D: Vitamin D deficiency is widespread, especially in countries with insufficient sunlight. Vitamin D is necessary for the health of bones, immunity and other body functions. Vitamin D deficiency can lead to osteoporosis, rickets, a decrease in immunity and other health problems.

    • 3.2.2. Vitamin B12: Vitamin B12 is necessary for the health of the nervous system and the formation of red blood cells. Vitamin B12 deficiency can lead to anemia, neurological problems and fatigue.

    • 3.2.3. Iron: Iron is necessary for the formation of hemoglobin, which tolerates oxygen in the blood. Iron deficiency can lead to anemia, fatigue and a decrease in immunity.

    • 3.2.4. Calcium: Calcium is necessary for the health of bones and teeth. Calcium deficiency can lead to osteoporosis and other problems with bones.

    • 3.2.5. Iodine: Iodine is necessary for the normal functioning of the thyroid gland. Iodine deficiency can lead to hypothyroidism and other problems with the thyroid gland.

  • 3.3. The value of a balanced diet:

    Balanced nutrition is the basis of health and longevity. The balanced diet should include a sufficient amount of calories, protein, fats, carbohydrates, vitamins, minerals and fiber. It is important to use a variety of foods to provide the body with all the necessary nutrients.

    • 3.3.1. Protein: Protein is necessary for the growth, restoration and maintenance of body tissues. Good sources of protein include meat, fish, poultry, eggs, dairy products, legumes and nuts.

    • 3.3.2. Fat: Fats are necessary for the health of cells, hormones and the nervous system. It is important to use healthy fats, such as mono -saturated and polyunsaturated fats contained in olive oil, avocados, nuts and seeds. Saturated and trans fats should be avoided, which are found in fast food, processed foods and fried foods.

    • 3.3.3. Carbohydrates: Carbohydrates are the main source of energy for the body. It is important to use complex carbohydrates, such as whole grain products, fruits and vegetables that are slowly absorbed and provide the body with energy for a long time. Simple carbohydrates should be avoided, such as sugar, white flour and processed products that are quickly absorbed and can lead to a sharp increase in blood sugar.

    • 3.3.4. Vitamins and minerals: Vitamins and minerals are necessary for the normal functioning of all body systems. It is important to use a variety of fruits and vegetables to provide the body with all the necessary vitamins and minerals.

    • 3.3.5. Fiber: Fiber is necessary for the health of the digestive system. It helps regulate blood sugar, reduce cholesterol and maintain normal weight. Good sources of fiber include whole grain products, fruits, vegetables, legumes and nuts.

  • 3.4. Healthy nutrition recommendations:

    • 3.4.1. Use a variety of foods.
    • 3.4.2. Eat more fruits and vegetables.
    • 3.4.3. Choose whole grain products instead of processed.
    • 3.4.4. Limit the consumption of saturated and trans fats.
    • 3.4.5. Limit sugar and salt consumption.
    • 3.4.6. Drink enough water.
    • 3.4.7. Prepare food at home more often than eat outside the house.
    • 3.4.8. Read the labels on food.
    • 3.4.9. Plan your food in advance.
    • 3.4.10. Do not skip food meals.

Section 4: Hypodynamia – a sedentary lifestyle and its consequences

  • 4.1. Influence of lack of physical activity on health:

    Hypodynamia, or lack of physical activity, has a negative effect on health. A sedentary lifestyle is associated with an increased risk of developing obesity, type 2 diabetes, cardiovascular diseases, cancer, osteoporosis, depression and other health problems.

    • 4.1.1. Obesity: The lack of physical activity reduces calorie consumption and promotes weight gain and the development of obesity.

    • 4.1.2. Type 2 diabetes: The lack of physical activity reduces the sensitivity to insulin and increases the risk of type 2 diabetes.

    • 4.1.3. Cardiovascular diseases: The lack of physical activity increases the level of cholesterol in the blood, increases blood pressure and increases the risk of developing cardiovascular diseases.

    • 4.1.4. Cancer: Some studies show that the lack of physical activity can increase the risk of developing some types of cancer, such as colon cancer, breast cancer and endometrial cancer.

    • 4.1.5. Osteoporosis: The lack of physical activity reduces the density of bones and increases the risk of osteoporosis.

    • 4.1.6. Depression: The lack of physical activity can contribute to the development of depression and anxiety disorders.

  • 4.2. Recommended level of physical activity:

    To maintain the health and prevention of diseases, it is recommended to engage in physical activity of moderate intensity of at least 150 minutes per week or physical activity of high intensity of at least 75 minutes a week. It is also recommended to perform exercises to strengthen muscles at least twice a week.

    • 4.2.1. Physical activity of moderate intensity: Examples of physical activity of moderate intensity include walking with a quick step, swimming, riding a bicycle through a flat terrain, dancing and gardening.

    • 4.2.2. Physical activity of high intensity: Examples of physical activity of high intensity include running, swimming at a fast pace, cycling to the mountain, aerobics and team sports.

    • 4.2.3. Exercises for strengthening muscles: Examples of exercises to strengthen muscles include weight lifting, push -ups, squats and exercises with elastic ribbons.

  • 4.3. Ways to increase physical activity in everyday life:

    • 4.3.1. Walk on foot or ride a bicycle instead of a car or public transport.
    • 4.3.2. Go up the stairs instead of an elevator.
    • 4.3.3. Take breaks for warm -up during work.
    • 4.3.4. Walk in a park or forest.
    • 4.3.5. Watch sports or dancing.
    • 4.3.6. Enter a sports club or fitness center.
    • 4.3.7. Do yoga or Pilates.
    • 4.3.8. Use applications to track physical activity.
    • 4.3.9. Set your goals and reward yourself for their achievement.
    • 4.3.10. Find a partner for sports.

  • 4.4. Advantages of regular physical activity:

    Regular physical activity has many positive effects on health. It helps to maintain healthy weight, reduces the risk of developing chronic diseases, improves mood, increases energy, strengthens bones and muscles, improves sleep and prolong life.

Section 5: Chronic stress – a silent health killer

  • 5.1. Mechanisms of exposure to stress on the body:

    Chronic stress has a negative impact on health, activating the sympathetic nervous system and hypothalamic-pituitary-adult axis (GGN). Activation of the sympathetic nervous system leads to an increase in blood pressure, an increase in the heartbeat and an increase in blood glucose. Activation of GAG leads to the release of cortisol, stress hormone, which can have a negative impact on the immune system, digestive system, cardiovascular system and brain.

    • 5.1.1. Immune system: Chronic stress suppresses the immune system, making the body more susceptible to infections.

    • 5.1.2. Digestive system: Chronic stress can lead to digestive disorders such as irritable intestinal syndrome, peptic ulcer of the stomach and duodenum, and gastritis.

    • 5.1.3. Cardiovascular system: Chronic stress increases the risk of developing cardiovascular diseases, such as hypertension, coronary heart disease and stroke.

    • 5.1.4. Brain: Chronic stress can damage the cells of the brain and lead to a decrease in cognitive functions, memory impairment, depression and anxious disorders.

  • 5.2. Diseases associated with chronic stress:

    • 5.2.1. Cardiovascular diseases: Chronic stress increases the risk of hypertension, coronary heart disease, arrhythmias and stroke.

    • ** 5.2.2. Digestive disorders

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