Healthy lifestyle and prevention of chronic diseases

Healthy lifestyle and prevention of chronic diseases: comprehensive guidance

I. Fundamentals of a healthy lifestyle

A. Nutrition: Health foundation

1. Macronutrients: Energy and Construction

   • Squirrels: Building blocks of the body. It is necessary to restore tissues, immune function and the production of enzymes.
     • Sources: Meat, fish, poultry, eggs, dairy products, legumes, nuts, seeds.
     • Recommendations: 0.8 grams of protein per kilogram of body weight per day for adults. Athletes and people involved in intensive physical activity may need more.
     • The importance of amino acids: Proteins consist of amino acids, some of which are indispensable and should come with food. A variety of nutrition provides the receipt of all the necessary amino acids.
   • Carbohydrates: The main source of energy. Choose complex carbohydrates instead of simple.
     • Sources: Whole grain products, fruits, vegetables, legumes. Avoid refined carbohydrates (white bread, sweets, carbonated drinks).
     • Glycemic index (gi): The measure of how quickly the carbohydrate increases the level of glucose in the blood. Choose products with low GI to maintain a stable level of energy and weight control.
     • Fiber: Interesting carbohydrate, which contributes to digestion, reduces cholesterol and regulates the level of glucose in the blood.
   • Fat: It is necessary for the assimilation of vitamins, the production of hormones and maintaining the health of the skin and hair.
     • Types of fat: Saturated, unsaturated (mono -saturated and polyunsaturated), trans fats.
     • Recommendations: Limit the consumption of saturated and trans fats. Give preference to unsaturated fats contained in avocados, nuts, seeds, olive oil and fatty fish (salmon, tuna, sardines).
     • Omega-3 and omega-6 fatty acids: Ezmable fatty acids that are important to the health of the heart, brain and immune system.

2. Micronutrients: vitamins and minerals

   • Vitamins: Organic compounds necessary for various functions of the body.
     • Fatable vitamins (A, D, E, K): Stored in the body. Excessive consumption can be harmful.
     • Water-soluble vitamins (C, B-complex): They are not stored in the body and should come daily with food.
     • The importance of diversity: Various fruits and vegetables contain various vitamins and minerals.
   • Minerals: Inorganic substances necessary for bones, teeth, blood and other tissues.
     • Calcium: It is necessary for the health of bones and teeth.
     • Iron: It is necessary for transporting oxygen in the blood.
     • Potassium: It is necessary to maintain normal blood pressure.
     • Magnesium: It is necessary for many enzymatic reactions in the body.

3. Hydration: The importance of water

   • Water functions: Transportation of nutrients, regulation of body temperature, waste removal.
   • Recommendations: 8 glasses of water per day. The need for water can increase during physical exertion or in hot weather.
   • Symptoms of dehydration: Headache, fatigue, dizziness, constipation.

4. Balanced diet: Practical advice

   • Variety: Include various foods from all food groups in your diet.
   • Size of portions: Control the size of the portions to avoid overeating.
   • Processed products: Limit the consumption of processed products containing a lot of sugar, salt and fat.
   • Reading labels: Pay attention to the composition of products and the content of nutrients.
   • Cooking at home: Prepare food at home to control the ingredients and portions size.

B. Physical activity: movement is life

1. Types of physical activity

   • Aerobic exercises: Improve the cardiovascular system.
     • Examples: Running, walking, swimming, cycling, dancing.
     • Recommendations: At least 150 minutes of moderate intensity or 75 minutes of high intensity per week.
   • Power exercises: Strengthen muscles and bones.
     • Examples: Heavy weights, exercises with its own weight (push -ups, squats, bar).
     • Recommendations: Engage in strength exercises at least twice a week, working on all the main muscle groups.
   • Flexibility exercises: Improve joint mobility and reduce the risk of injuries.
     • Examples: Stretching, yoga, Pilates.
     • Recommendations: Stretch after each training or separately, several times a week.
   • Exercise of equilibrium: Improve coordination and reduce the risk of falls.
     • Examples: Tai-chi, exercises on one leg.

2. Advantages of physical activity

   • Cardiovascular system: Reduces the risk of heart disease, stroke, high blood pressure and high cholesterol.
   • Weight: Helps maintain healthy weight or lose weight.
   • Muscles and bones: Strengthens muscles and bones, reduces the risk of osteoporosis.
   • Mental health: Improves mood, reduces stress and anxiety, improves sleep.
   • Energy: Increases energy level and reduces fatigue.
   • Chronic diseases: Reduces the risk of type 2 diabetes, some types of cancer and Alzheimer’s disease.

3. Tips for increasing physical activity

   • Start gradually: Do not try to do too much at once. Start with short training and gradually increase their duration and intensity.
   • Find what you like: If you like what you do, you are more likely to continue to do it.
   • Engage with friends or family: Support for other people can help you remain motivated.
   • Include physical activity in your daily routine: Walk on foot or ride a bicycle to work, climb the stairs instead of an elevator, take breaks for warm -up.
   • Set realistic goals: Do not expect to see the results right away. Be patient and consistent.

C. Dream: Restoration and reboot

1. The importance of sleep

   • Physical recovery: During sleep, the body restores tissues, muscles and organs.
   • Mental recovery: Sleep is necessary for the consolidation of memory, training and concentration of attention.
   • Immune system: Dream strengthens the immune system and helps to fight infections.
   • Hormonal balance: Dream regulates hormones affecting appetite, metabolism and mood.

2. Recommendations for sleep

   • Duration: Adults need 7-9 hours of sleep per day.
   • Mode: Go to bed and wake up at the same time every day, even on the weekend.
   • Settlement: Create a dark, quiet and cool environment in the bedroom.
   • Avoid stimulants: Do not drink caffeine or alcohol before bedtime.
   • Relaxation: Take a warm bath, read the book or listen to soothing music before going to bed.
   • Screens: Avoid using electronic devices (phones, tablets, computers) before bedtime.

3. Slide problems

   • Insomnia: Difficulties with falling asleep or maintenance of sleep.
   • Apnee in a dream: Pause in breathing during sleep.
   • Restless legs syndrome: An irresistible desire to move your feet during sleep.
   • Circadian rhythm disorders: Displacement of the Cycle Son-Bodming.
   • Consult a doctor: If you have problems with sleep, consult a doctor for diagnosis and treatment.

D. Stress Management: Calm and Harmony

1. Influence of stress on health

   • Physical consequences: Headaches, muscle tension, fatigue, digestive problems, increased blood pressure, weakening of the immune system.
   • Mental consequences: Anxiety, depression, irritability, difficulties with concentration of attention, sleep problems.

2. Stress management methods

   • Physical activity: Regular physical exercises help reduce stress.
   • Relaxation techniques: Meditation, yoga, deep breathing, progressive muscle relaxation.
   • Social support: Communication with friends and family can help cope with stress.
   • Hobbies and hobbies: Classes of favorite things help to distract from problems and relax.
   • Time management: Time planning and priority placement can help reduce stress related to work and other responsibilities.
   • Awareness (MindFulness): Focus on the present moment without conviction.
   • Psychotherapy: In some cases, psychotherapy can be useful for stress and anxiety.

3. Prevention of stress

   • Determine the sources of stress: Try to identify the main causes of stress in your life.
   • Avoid unnecessary stressors: If possible, avoid situations or people who cause your stress.
   • Install the boundaries: Do not be afraid to say no and set borders in relationships and at work.
   • Take care of yourself: Select time for yourself to relax and do what you like.

E. Refusal of bad habits: Pure way to health

1. Smoking

   • Harm of smoking: Lung cancer, heart disease, stroke, chronic bronchitis, emphysema, other types of cancer.
   • Advantages of smoking refusal: Reducing the risk of cancer, heart disease, stroke and other diseases. Improving breathing, taste and smell. Increase in life expectancy.
   • Methods of smoking refusal: Nicotin -replacement therapy (patch, chewing gum, inhalers), medicines, consultations, support groups.

2. Alcohol abuse

   • Harm by alcohol abuse: Liver diseases, heart disease, stroke, cancer, depression, anxiety, accidents.
   • Recommendations for alcohol use: Moderate drinking: no more than one drink per day for women and no more than two drinks per day for men.
   • Advantages of abandoning alcohol or moderate use: Reducing the risk of developing liver diseases, heart diseases, stroke and other diseases. Improving mood, sleep and concentration.
   • Seek for help: If you have problems with alcohol, seek help from a doctor or a specialized center.

3. Drugs

   • Drying drugs: Dependence, brain damage, heart disease, liver disease, kidneys, mental disorders, overdose, death.
   • Avoid drugs: Do not start using drugs. If you have drug problems, seek help as soon as possible.
   • Treatment of drug addiction: Treatment of drug addiction may include detoxification, therapy and drug treatment.

II. Prevention of chronic diseases

A. Cardiovascular diseases (SVD)

1. Risk factors

   • High blood pressure: Damages the walls of arteries and increases the risk of blood clots.
   • High cholesterol level: It accumulates in the walls of the arteries and forms plaques, narrowing blood vessels.
   • Smoking: Damages the walls of arteries, increases blood pressure and reduces the level of “good” cholesterol.
   • Diabetes: Damages blood vessels and increases the risk of blood clots.
   • Obesity: Increases blood pressure, cholesterol and the risk of diabetes.
   • Insufficient physical activity: Increases blood pressure, cholesterol and the risk of obesity.
   • Age: The risk of the SPA increases with age.
   • Floor: Men have a higher risk of SSZ than women to menopause.
   • Family history: If your close relatives had a SVD, you have increased risk.

2. Preventive measures

   • Control of blood pressure: Measure blood pressure regularly and take medications if necessary.
   • Close -to -level decrease in cholesterol: Observe a low content of saturated and trans fats, regularly engage in physical exercises and, if necessary, take medications.
   • Refusal of smoking: Do not smoke.
   • Blood sugar control: Observe a low sugar diet, regularly engage in physical exercises and, if necessary, take medications.
   • Maintaining a healthy weight: Observe a balanced diet and regularly engage in physical exercises.
   • Regular physical activity: Do physical exercises at least 150 minutes of moderate intensity or 75 minutes of high intensity per week.
   • Healthy nutrition: Observe a diet rich in fruits, vegetables, whole grain products and low -fat proteins. Limit the consumption of saturated and trans fats, salt and sugar.
   • Regular medical examinations: Regularly visit a doctor to check blood pressure, cholesterol and blood sugar.

B. Cancer

1. Risk factors

   • Smoking: It is associated with many types of cancer, including lung cancer, larynx, esophagus, bladder, kidneys, pancreas and cervix.
   • Alcohol: Alcohol abuse is associated with cancer of the mouth, throat, esophagus, liver, mammary gland and colon.
   • Obesity: It is associated with breast cancer, colon, endometrium, kidneys and esophagus.
   • Inal meals: A low content of fruits, vegetables and fiber and a high content of red meat and treated products is associated with colon cancer.
   • Insufficient physical activity: Associated with cancer of the colon, breast and endometrium.
   • Solar radiation: Excessive exposure to solar radiation is associated with skin cancer.
   • Infections: Some infections, such as human papillomavirus (HPV), hepatitis B virus (HMV) and hepatitis C (HCV), are associated with cancer.
   • Age: The risk of cancer increases with age.
   • Family history: If your close relatives had cancer, you have increased risk.
   • Genetic factors: Some genes can increase the risk of cancer.

2. Preventive measures

   • Refusal of smoking: Do not smoke.
   • Moderate alcohol consumption: Moderate drinking: no more than one drink per day for women and no more than two drinks per day for men.
   • Maintaining a healthy weight: Observe a balanced diet and regularly engage in physical exercises.
   • Healthy nutrition: Observe a diet rich in fruits, vegetables, whole grain products and low -fat proteins. Limit the consumption of red meat and processed products.
   • Regular physical activity: Do physical exercises at least 150 minutes of moderate intensity or 75 minutes of high intensity per week.
   • Sun protection: Avoid excessive exposure to solar radiation. Use sunscreen, wear a hat and clothes that protect from the sun.
   • Vaccination: Make a vaccine from HPV and hepatitis B.
   • Regular medical examinations: Regularly visit a doctor to screening cancer.
   • Cancer screening: Pass regular screening examinations for cancer, such as mammography, colonoscopy, papa test and screening of prostate cancer.

C. Type 2 diabetes

1. Risk factors

   • Obesity: Increases the risk of insulin resistance.
   • Insufficient physical activity: Increases the risk of insulin resistance.
   • Family history: If your close relatives had type 2 diabetes, you have increased risk.
   • Age: The risk of type 2 diabetes increases with age.
   • Breed: Some races, such as African American, Latin American and American Indians, have a higher risk of type 2 diabetes.
   • Gestational diabetes: If you had gestational diabetes during pregnancy, you have an increased risk of type 2 diabetes in the future.
   • Polycystic ovary syndrome (PCU): In women with PCO, the risk of type 2 diabetes is increased.

2. Preventive measures

   • Maintaining a healthy weight: Observe a balanced diet and regularly engage in physical exercises.
   • Regular physical activity: Do physical exercises at least 150 minutes of moderate intensity per week.
   • Healthy nutrition: Observe a diet rich in fruits, vegetables, whole grain products and low -fat proteins. Limit the consumption of sugar, processed products and drinks high sugar.
   • Regular medical examinations: Regularly visit a doctor to check the blood sugar.
   • Diabetes screening: Pass regular screening for diabetes, especially if you have risk factors.

D. Chronic respiratory diseases

1. Risk factors

   • Smoking: The main cause of chronic obstructive lung disease (COPD) and lung cancer.
   • The impact of pollutants: The effect of pollutants in the air, such as smoke, dust and chemicals, can damage the lungs.
   • Infections: Frequent respiratory infections, such as bronchitis and pneumonia, can damage the lungs.
   • Genetic factors: Some genes can increase the risk of COPD and asthma.

2. Preventive measures

   • Refusal of smoking: Do not smoke.
   • Avoid exposure to pollutants: Avoid exposure to pollutants in the air. Use a respirator if you work in an environment with a high level of pollution.
   • Vaccination: Make a flu and pneumococcal infection.
   • Regular medical examinations: Regularly visit a doctor to check the functions of the lungs.
   • Treatment of respiratory infections: Contact the doctor immediately with the development of respiratory infections.

E. Alzheimer’s disease and other dementia

1. Risk factors

   • Age: The risk of Alzheimer’s disease increases with age.
   • Family history: If your close relatives had Alzheimer’s disease, you have an increased risk.
   • Genetic factors: Some genes can increase the risk of Alzheimer’s disease.
   • Cardiovascular diseases: Risk factors for cardiovascular diseases, such as high blood pressure, high cholesterol and diabetes, are also associated with Alzheimer’s disease.
   • Head injuries: Severe head injuries can increase the risk of Alzheimer’s disease.

2. Preventive measures

   • Control of cardiovascular diseases: Control blood pressure, cholesterol and blood sugar.
   • Regular physical activity: Do physical exercises at least 150 minutes of moderate intensity per week.
   • Healthy nutrition: Observe a diet rich in fruits, vegetables, whole grain products and low -fat proteins. Limit the consumption of saturated and trans fats, sugar and processed products.
   • Mental activity: Support mental activity by reading, playing games, participating in educational programs and social events.
   • Social activity: Support social activity, communicating with friends and family and participating in public events.
   • Healthy sleep: Sleep at least 7-9 hours a day.

F. Osteoporosis

1. Risk factors

   • Age: The risk of osteoporosis increases with age.
   • Floor: Women have a higher risk of osteoporosis than men.
   • Breed: White and Asians have a higher risk of osteoporosis.
   • Family history: If your close relatives had osteoporosis, you have an increased risk.
   • Low body weight: People with a low body weight have a higher risk of osteoporosis.
   • Smoking: Smoking reduces bone density.
   • Alcohol: Alcohol abuse reduces the density of bone tissue.
   • Disadvantage of calcium and vitamin D: The lack of calcium and vitamin D reduces the density of bone tissue.
   • Insufficient physical activity: Insufficient physical activity reduces the density of bone tissue.
   • Some drugs: Some drugs, such as corticosteroids, can reduce bone density.

2. Preventive measures

   • Sufficient consumption of calcium and vitamin D: Use products rich in calcium and vitamin D, or take additives.
   • Regular physical activity: Do physical exercises that strengthen the bones, such as walking, running, dancing and strength training.
   • Refusal of smoking: Do not smoke.
   • Moderate alcohol consumption: Moderate drinking: no more than one drink per day for women and no more than two drinks per day for men.
   • Regular medical examinations: Regularly visit a doctor to check the density of bone tissue.
   • Osteoporosis screening: Carry to screening for osteoporosis, especially if you have risk factors.

III. A healthy lifestyle at different stages of life

A. Children and adolescents

1. Nutrition: Balanced diet, rich in fruits, vegetables, whole grain products and low -fat proteins. Limit the consumption of sugar, processed products and drinks high sugar.
2. Physical activity: At least 60 minutes of moderate or high intensity of physical activity every day.
3. Dream: 9-11 hours of sleep per day for children and 8-10 hours of sleep per day for adolescents.
4. Refusal of bad habits: Do not start smoking, drink alcohol or drugs.
5. Vaccination: Make all the necessary vaccinations.
6. Regular medical examinations: Regularly visit a doctor for preventive examinations and vaccinations.

B. Adults

1. Nutrition: Balanced diet, rich in fruits, vegetables, whole grain products and low -fat proteins. Limit the consumption of saturated and trans fats, sugar and processed products.
2. Physical activity: At least 150 minutes of moderate intensity or 75 minutes of high intensity of physical activity per week.
3. Dream: 7-9 hours of sleep per day.
4. Stress management: Use stress management techniques, such as meditation, yoga and physical exercises.
5. Refusal of bad habits: Do not smoke, do not abuse alcohol and do not drink drugs.
6. Regular medical examinations: Regularly visit a doctor for preventive examinations and screening for chronic diseases.

C. Older people

1. Nutrition: Balanced diet, rich in fruits, vegetables, whole grain products and low -fat proteins. Pay attention to sufficient consumption of calcium and vitamin D.
2. Physical activity: Regular physical activity adapted to your capabilities. Turn on equilibrium exercises to prevent falls.
3. Dream: 7-8 hours of sleep per day.
4. Stress management: Use stress management techniques, such as meditation, yoga and communication with friends and family.
5. Regular medical examinations: Regularly visit a doctor for preventive examinations and screening for chronic diseases.
6. Social activity: Support social activity, communicating with friends and family and participating in public events.
7. Prevention of falls: Take measures to prevent falls, such as the use of handrails, removal of carpets and good lighting.

IV. The role of the state and society in the promotion of a healthy lifestyle

A. State policy

1. Laws and Rules: Laws and rules aimed at reducing smoking, alcohol abuse and drug use.
2. Taxation: Taxation of harmful products, such as cigarettes and alcohol.
3. Subsidies: Subsidies for healthy products, such as fruits and vegetables.
4. Education and informing: Programs for education and informing the population about a healthy lifestyle.
5. Access to healthcare: Ensuring access to quality and affordable health care for all citizens.

B. The role of society

1. Support for a healthy lifestyle: Creating a favorable environment for a healthy lifestyle, for example, by building parks, bicycle paths and pedestrian zones.
2. Support for healthy habits: Support for healthy habits in schools, at workplaces and in other public places.
3. The struggle against Stigma: The fight against stigma associated with mental illness and drug addiction.
4. Volunteering: Volunteering in organizations engaged in the promotion of a healthy lifestyle.

V. Current trends in a healthy lifestyle

A. Personalized medicine: Development of individual plans for a healthy lifestyle based on genetic information and other factors.

B. Technologies: The use of mobile applications, wearable devices and other technologies for monitoring health and promoting a healthy lifestyle.

C. Conscious nutrition: Focusing on a conscious choice of food and conscious meal.

D. Environmental friendliness: The choice of environmentally friendly products and practices of a healthy lifestyle that does not harm the environment.

E. Mental health: Paying greater attention to mental health and well -being.

Following these principles of a healthy lifestyle and preventive measures, you can significantly reduce the risk of developing chronic diseases and live a long and healthy life. Remember that a healthy lifestyle is an investment in your future.