Life without disease: strategy for maintaining health at any age

Life without disease: strategy for maintaining health at any age

I. Foundation of health: food

1. Balanced diet – cornerstone of health: Insufficient intake of nutrients weakens the immune system, increases the risk of chronic diseases and accelerates aging. A balanced diet, on the contrary, provides the body with the necessary resources for optimal functioning.

   • Macronutrients: balance of proteins, fats and carbohydrates:
     • Squirrels: Building blocks of the body. It is necessary to restore tissues, synthesis of enzymes and hormones, maintain immunity. Recommended source: low -fat meat (poultry, fish), eggs, legumes, tofu, nuts and seeds. The share in the diet: 10-35% of the total number of calories, depending on the age, level of activity and health status. Protein deficiency is manifested in weakness, fatigue, worsening of the condition of the skin and hair, a decrease in immunity.
     • Fat: The source of energy is necessary for the assimilation of fat -soluble vitamins (A, D, E, K), the synthesis of hormones and maintaining cell health. It is important to distinguish beneficial and harmful fats. Useful fats (unsaturated) are found in avocados, nuts, seeds, olive oil, fatty fish (salmon, mackerel). Harmful fats (saturated and trans fats) are found in fatty meat, butter, fast food, fried foods. The share in the diet: 20-35% of the total number of calories. An excess of saturated and trans fats increases the risk of developing cardiovascular diseases.
     • Carbohydrates: The main source of energy for the body. It is better to give preference to complex carbohydrates (whole grains, vegetables, fruits, legumes), which slowly release energy and provide a feeling of satiety for a long time. Simple carbohydrates (sugar, sweets, carbonated drinks) quickly increase blood sugar and can lead to sharp changes in energy and insulin resistance. The share in the diet: 45-65% of the total number of calories.
   • Micronutrients: vitamins and minerals:
     • Vitamins: Organic compounds necessary for the regulation of many processes in the body. Vitamin deficiency can lead to various diseases. It is important to receive vitamins from a variety of food. If necessary, you can take vitamin additives after consulting a doctor. Key vitamins: vitamin D (strengthens bones, supports immunity), vitamin C (antioxidant, strengthens immunity), group B vitamins (participate in energy metabolism, support the nervous system), vitamin A (supports vision, skin health), vitamin E (antioxidant).
     • Minerals: The inorganic substances necessary for building tissues, regulation of the water balance, maintaining nervous and muscle function. Key minerals: calcium (strengthens bones and teeth), iron (participates in oxygen transfer), potassium (supports blood pressure, muscle function), magnesium (participates in more than 300 enzymatic reactions), zinc (supports immunity, healing of wounds).
   • Fiber: An important component of a healthy diet: Fiber (dietary fiber) contributes to the normalization of digestion, reducing blood cholesterol, maintaining healthy weight and controlling blood sugar. Contained in vegetables, fruits, whole grain products, legumes. Recommended daily norm: 25-35 grams.
   • Water: the basis of life: Water is necessary for all processes in the body, including the transportation of nutrients, removal of waste, regulation of body temperature and maintaining organs. It is recommended to drink at least 8 glasses of water per day. The lack of water can lead to dehydration, headaches, fatigue and constipation.

2. Conscious nutrition: the key to a healthy attitude with food: Conscious nutrition involves an attentive attitude to the food process, awareness of their needs and the choice of useful products.

   • Attentive attitude to hunger and saturation: Eat only when you are really hungry, and stop eating when you feel full, but not overwhelmed. Avoid food from boredom, stress or other emotional reasons.
   • Slow and conscious chewing of food: Thorough chewing of food contributes to better digestion and absorption of nutrients. It also allows you to feel faster, which helps to prevent overeating.
   • Avoiding distracting factors during meals: Do not watch TV, do not work at the computer and do not use the phone while eating. Focus on the taste, texture and smell of food.
   • The choice of solid, unprocessed products: Give preference to fresh vegetables and fruits, whole grain products, low -fat meat and fish, nuts and seeds. Limit the consumption of processed products containing added sugar, salt and fats.

3. Personalized nutrition: taking into account individual needs: Nutrition needs vary depending on the age, gender, level of activity, state of health and genetic factors.

   • Age features: Children and adolescents need more protein and calcium for growth and development. Older people need more vitamin D and vitamin B12.
   • Level of activity: People involved in sports require more calories and protein to restore muscles.
   • Health status: People with certain diseases (for example, diabetes, cardiovascular diseases) may require special diets.
   • Food allergies and intolerance: It is important to exclude products from the diet that cause allergic reactions or intolerance.

II. Movement – Life: Physical activity

1. Regular physical activity: the basis of health and longevity: Physical activity strengthens the cardiovascular system, improves metabolism, strengthens bones and muscles, reduces the risk of chronic diseases, improves mood and cognitive functions.

   • Aerobic exercises: Strengthen the cardiovascular system, improve endurance and burn calories. Examples: walking, running, swimming, cycling, dancing. Recommended duration: at least 150 minutes of moderate intensity or 75 minutes of high intensity per week.
   • Power exercises: Strengthen muscles and bones, improve posture and metabolism. Examples: weight lifting, exercises with your own weight (push -ups, squats, pull -ups). It is recommended to perform strength exercises at least twice a week, studying all the main muscle groups.
   • Flexibility exercises: Improve flexibility, range of movements and reduce the risk of injuries. Examples: stretching, yoga, pilates. It is recommended to perform flexibility exercises daily or several times a week.
   • Exercise of equilibrium: Improve balance and coordination, reduce the risk of falls, especially in the elderly. Examples: Standing on one leg, Tai-chi.

2. Integration of physical activity into everyday life: It is not necessary to go to the gym to be physically active. You can integrate physical activity into everyday life, making small changes in your lifestyle.

   • Walking: Go to work, to the store or for a walk in the park. Set a goal to take at least 10,000 steps per day.
   • Staircase instead of an elevator: Go up the stairs instead of an elevator or escalator.
   • Active games with children: Play with children on the street, run, jump, play sports together.
   • Work in the garden: Work in the garden is a great way to get physical activity and enjoy nature.
   • Dancing: Dance at home or attend dancing classes.

3. Personalized approach to physical activity: It is important to choose physical activity that you like and corresponds to your level of physical training and health status.

   • Consultation with a doctor: Before starting a new program of physical exercises, consult a doctor, especially if you have any diseases or health problems.
   • Start gradually: Do not try to do too much right away. Start with small loads and gradually increase them as your physical shape improves.
   • Listen to your body: Stop and relax if you feel pain or discomfort.
   • Be consistent: Regularity is the key to success. Try to engage in physical activity at least 3-5 times a week.

III. Stress management: mental health

1. Stress: Quiet killer: Chronic stress negatively affects physical and mental health, increases the risk of developing cardiovascular diseases, depression, anxiety disorders, autoimmune diseases and other health problems.

   • Physiological effects of stress: Stress causes the release of stress hormones (cortisol and adrenaline), which increase blood pressure, blood sugar and heart rate. Long -term exposure to stress hormones can damage organs and tissues.
   • Psychological effects of stress: Stress can cause anxiety, irritability, depression, insomnia and fatigue. He can also worsen the concentration of attention and memory.

2. Stress management strategies: There are many effective stress management strategies that help reduce its negative effect on health.

   • Meditation and awareness: Meditation and awareness help to calm the mind, reduce anxiety and improve concentration. Regular practice of meditation can change the structure and function of the brain, reducing the reaction to stress.
   • Respiratory exercises: Respiratory exercises help reduce heart rate and blood pressure, soothe the nervous system and improve mood. Deep breathing with the abdomen is especially effective for reducing stress.
   • Physical activity: Physical activity helps to reduce stress hormones and improve mood. Regular exercises can be an effective way to combat stress and anxiety.
   • Social support: Communication with friends and family, participation in public events and assistance to other people can reduce stress and improve a sense of well -being. Social support provides a sense of belonging and confidence.
   • Time management: Organization of time, placement of priorities and delegation of tasks can reduce stress related to overloading work.
   • Hobbies and interests: The occupation of the favorite thing helps to relax, get distracted from problems and enjoy.
   • Healthy sleep: The lack of sleep can increase stress and anxiety. Try to sleep at least 7-8 hours a day.
   • Restriction of caffeine and alcohol consumption: Caffeine and alcohol can increase anxiety and worsen sleep.
   • Appeal to a specialist: If you cannot cope with stress yourself, contact a psychologist or psychotherapist.

3. Development of stress resistance: Stress resistance is the ability to cope with difficult situations and quickly recover after stress.

   • Positive thinking: Focus on the positive aspects of life and try to see opportunities in difficult situations.
   • Self -awareness: Aware of your emotions and reactions to stress.
   • Self -control: Manage your impulses and stress reactions.
   • Realistic goals: Set realistic goals and do not expect too much from yourself.
   • Acceptance: Take what you cannot change.

IV. Healthy sleep: restoration of the body

1. Sleep: the most important function of the body: Sleep is necessary to restore physical and mental forces, consolidation of memory, strengthen the immune system and regulate the hormonal balance. The lack of sleep negatively affects all aspects of health.

   • Sleep phases: The dream consists of several phases: a slow dream (nrem) and a quick sleep (rem). Each phase of sleep performs certain functions necessary to restore the body.
     • NREM (Non-Rapid Eye Movement) сон: It consists of three stages. During NREM, physical forces are restored, the immune system is strengthened and memory consolidation.
     • REM (Rapid Eye Movement) сон: It is characterized by quick eye movements. During the REM of sleep, the consolidation of emotional memory occurs and information processing.
   • Sleep cycles: The phases of sleep alternate during the night, forming sleep cycles. One sleep cycle lasts about 90-120 minutes. During the night, a person passes through 4-6 sleep cycles.

2. Sleep hygiene: Creation of optimal sleep conditions: Sleep hygiene is a set of rules and habits that contribute to healthy sleep.

   • Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends. This helps regulate the internal biological hours of the body.
   • Comfortable sleeping: Provide a dark, quiet and cool sleep room. Use a comfortable bed, pillow and blanket.
   • Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Do not use them at least a few hours before bedtime.
   • Limit the use of electronic devices before bedtime: Blue light emitted by electronic devices (phones, tablets, computers) can suppress the production of melatonin, sleep hormone. Do not use electronic devices at least an hour before bedtime.
   • Relaxing rituals before bedtime: Take a warm bath, read the book, listen to calm music or do breathing exercises before bedtime.
   • Regular physical activity: Regular physical activity can improve sleep. However, avoid intensive exercises immediately before bedtime.
   • Proper nutrition: Do not eat heavy food before bedtime. A light snack containing complex carbohydrates can contribute to sleep.

3. Sleep disorders: Causes and treatment: Sleep disorders are a violation of normal sleep that can negatively affect health and quality of life.

   • Insomnia (insomnia): Difficulties with falling asleep, maintaining sleep or early awakening. Inssia can be caused by stress, anxiety, depression, poor sleep hygiene or other factors.
   • Obstructive Apnoe SNA Syndrome (SOAS): Temporary respiratory arrest during sleep caused by obstruction of the upper respiratory tract. Soas can lead to snoring, fatigue, drowsiness during the day and increases the risk of developing cardiovascular diseases.
   • Restless legs syndrome (SBN): Unpleasant sensations in the legs that cause an irresistible desire to move them. SBN can break the dream.
   • Narcolence: Chronic neurological disorder, characterized by excessive drowsiness during the day, sudden attacks of sleep and cataplexia (sudden loss of muscle tone).

   If you suspect that you have sleep disorder, consult a doctor for diagnosis and treatment. Treatment of sleep disorders may include a change in lifestyle, cognitive-behavioral therapy, drugs or other treatment methods.

V. Refusal of bad habits: a healthy lifestyle

1. Smoking: Health enemy: Smoking is one of the most harmful habits, which is the cause of many diseases, including lung cancer, cardiovascular diseases, chronic obstructive lung disease (COLL) and others.

   • The effect of smoking on the body: Smoking damages light, blood vessels and other organs. Nicotine contained in tobacco causes dependence and increases blood pressure. Smoke cigarettes contains more than 7000 chemicals, many of which are carcinogens.
   • Advantages of smoking refusal: Refusal of smoking has many advantages for health, including a decrease in the risk of cancer, cardiovascular diseases and COPD, improving breathing, increasing life expectancy and improving the quality of life.
   • Smoking refusal strategies:
     • Nicotine Preventive therapy: The use of nicotine plasters, chewing gum, candies or inhalers to reduce the thrust for nicotine.
     • Medicines: The use of drugs, such as bupopion or dumplings, to reduce the thrust for nicotine and relieve symptoms of cancellation.
     • Psychological support: Consultations with a doctor, psychologist or participation in support groups.
     • Avoiding triggers: Avoiding situations and places that cause a desire to smoke.
     • Search for alternative ways to cope with stress: The use of breathing exercises, meditation, physical activity or other ways to cope with stress.

2. Alcohol abuse: health risks: Alcohol abuse can lead to many health problems, including liver diseases, cardiovascular diseases, cancer, mental disorders and injuries.

   • Recommendations for moderate alcohol consumption: For men – no more than two portions of alcohol per day, for women – no more than one portion of alcohol per day. One portion of alcohol corresponds to 350 ml of beer, 150 ml of wine or 45 ml of a strong drink.
   • Signs of alcohol abuse: The consumption of alcohol in large quantities than planned, difficulties with the control of alcohol use, the continuation of alcohol consumption, despite the negative consequences, the appearance of symptoms of canceling upon the cessation of alcohol consumption.
   • Alcohol dependence treatment: Detoxication, medicine, psychological support, participation in support groups (for example, anonymous alcoholics).

3. Drug use: danger to life: Drug use can lead to serious health problems, including dependence, overdose, infectious diseases (HIV, hepatitis) and mental disorders.

   • The consequences of drug use: Damage to the brain, cardiovascular system, liver and other organs. Mental disorders, such as depression, anxiety and psychosis. Social problems, such as loss of work, problems in relationships and criminal activity.
   • Treatment of drug addiction: Detoxication, medicine, psychological support, participation in support groups.

4. Drug abuse: The danger of improper use: The abuse of drugs, especially painkillers, sleeping pills and tranquilizers, can lead to dependence, overdose and other serious health problems.

   • The reasons for the abuse of drugs: Self -medication, improper use of drugs, an attempt to cope with stress or anxiety.
   • The risks of drug abuse: The development of dependence, overdose, interaction with other drugs, side effects.
   • Treatment of dependence on drugs: Detoxication, medicine, psychological support, participation in support groups.

VI. Regular medical examinations: Disease prevention

1. Preventive examinations: Early detection of diseases: Regular medical examinations allow you to identify diseases in the early stages when they are easier to treat.

   • Recommendations on preventive examinations:
     • General medical examination: Every year or once every few years, depending on age and state of health.
     • Measurement of blood pressure: Regularly, especially if you have risk factors for the development of hypertension.
     • Blood test for cholesterol: Regularly, especially if you have risk factors for the development of cardiovascular diseases.
     • Blood test for sugar: Regularly, especially if you have risk factors for the development of diabetes.
     • Mammography (for women): Regularly, starting from 40-50 years.
     • Pap test (for women): Regularly, starting from the age of 21.
     • Colonoscopy: Regularly, starting from 45-50 years.
     • Visual verification: Regularly, especially if you have vision problems.
     • Checking hearing: Regularly, especially with age.
     • Dental inspection: Regularly, once every six months or a year.
   • Vaccination: Vaccination is an effective way to protect against infectious diseases. It is recommended to follow the national vaccination calendar and make additional vaccinations on the recommendation of a doctor.

2. Screening for diseases: Early detection of cancer and other diseases: Screening for diseases allows you to identify cancer and other diseases in the early stages, when they are easier to treat.

   • Recommendations for cancer screening:
     • Breast cancer (for women): Self -examination of the mammary glands, mammography.
     • Cervical cancer (for women): PAP test.
     • Tolstoy Cancer: Colonoscopy, fecal analysis for hidden blood.
     • Lung cancer: Low -like computed tomography (for people with a high risk of lung cancer).
     • Prostate cancer (for men): Blood test for the dog, finger rectal examination.
   • Screening to other diseases:
     • Osteoporosis: Densitometry (measurement of bone density).
     • Glaucoma: Measurement of intraocular pressure.
     • HIV: Blood test for HIV.

3. An appeal to a doctor when the symptoms appear: Do not ignore the symptoms that bother you. Consult a doctor for diagnosis and treatment.

VII. Healthy environment: environmental impact on health

1. Air pollution: risks for the respiratory system: Air pollution can cause respiratory diseases, cardiovascular diseases and lung cancer.

   • Air pollution sources: Transport, industry, heating, forest fires.
   • Measures to reduce the effects of polluted air: Avoid walks near roads with intensive traffic, use air filters in the room, ventilate the room during the smallest air pollution.

2. Water pollution: risks for the digestive system: Water pollution can cause infectious diseases, poisoning and other health problems.

   • Sources of water pollution: Industrial waste, agricultural fertilizers, wastewater.
   • Particular water protection measures: Use filtered or bottled water, boil water before use.

3. Noise: influence on the nervous system: Noise can cause stress, insomnia, hearing deterioration and cardiovascular disease.

   • Sources of noise: Transport, construction, industry, loud music.
   • Measures to reduce noise effects: Use Berushi or headdress headphones, avoid noisy places.

4. Toxic substances: health risks: The effect of toxic substances, such as pesticides, heavy metals and household chemicals, can cause various diseases, including cancer, neurological disorders and reproductive problems.

   • Measures to reduce the effects of toxic substances: Use environmentally friendly products, avoid the use of pesticides and herbicides, thoroughly wash vegetables and fruits, ventilate the room.

5. Social environment: influence on mental health: Supporting social ties, a sense of belonging to the community and the possibility of obtaining assistance and support are important for mental health.

   • Factors affecting the social environment: Work, family, friends, public organizations.
   • Measures to improve the social environment: Maintain social ties, participate in public events, help other people.

VIII. Women’s health: specific needs

1. Reproductive health: Planning of pregnancy, prevention of sexually transmitted infections (STIs), regular examinations of a gynecologist.

   • Pregnancy planning: Preparation for pregnancy, taking folic acid, rejection of bad habits.
   • Profilactivity Mepps: Using condoms, regular examination on STI.
   • Regular examinations of a gynecologist: Pap test, inspecting the mammary glands, consultations on the issues of contraception and family planning.

2. Menopause: Management of symptoms of menopause (tides, mood changes, sleep disturbance), hormone replacement therapy (on the recommendation of a doctor).

   • Symptoms of menopause: Tucks, mood changes, sleep disturbance, vaginal dryness, libido decrease.
   • Hormone replacement therapy: The use of hormonal drugs to alleviate the symptoms of menopause (on the recommendation of a doctor).

3. Osteoporosis: Prevention of osteoporosis (the use of calcium and vitamin D, physical activity, rejection of smoking and alcohol abuse), densitometry (measuring bone tissue density).

   • Risk factors for the development of osteoporosis: Age, female gender, heredity, a deficiency of calcium and vitamin D, a sedentary lifestyle, smoking, alcohol abuse.
   • Measures for the prevention of osteoporosis: The use of calcium and vitamin D, physical activity, rejection of smoking and alcohol abuse.

4. Breast cancer: Self -examination of the mammary glands, mammography, regular examinations at the doctor.

IX. Health of men: specific needs

1. Prostate cancer: Blood test for the dog, finger rectal examination, regular examinations at the doctor.

   • Risk factors for prostate cancer: Age, racial affiliation (Africans), heredity, diet with a high fat content.
   • Measures for the early detection of prostate cancer: Blood test for the dog, finger rectal examination, regular examinations at the doctor.

2. Cardiovascular diseases: Prevention of cardiovascular diseases (healthy nutrition, physical activity, refusal of smoking, control of blood pressure and cholesterol).

   • Risk factors for the development of cardiovascular diseases: Age, male gender, heredity, smoking, high blood pressure, high cholesterol, diabetes, obesity, inactive lifestyle.
   • Measures on the prevention of cardiovascular diseases: Healthy nutrition, physical activity, rejection of smoking, control of blood pressure and cholesterol.

3. Erectile dysfunction: Identification of the causes of erectile dysfunction (physical or psychological), treatment of erectile dysfunction (medicine, psychotherapy).

   • Causes of erectile dysfunction: Cardiovascular diseases, diabetes, high blood pressure, depression, anxiety, stress, problems in relationships, drugs.
   • Treatment of erectile dysfunction: Medicines, psychotherapy, change in lifestyle.

4. Male infertility: Identification of the causes of male infertility (a low number of sperm, poor mobility of sperm, sperm disorders), treatment of male infertility (medicine, surgical intervention, artificial fertilization).

X. The health of the elderly: care and support

1. Prevention of falls: Ensuring a safe environment in the house (elimination of obstacles, good lighting, handrails), equilibrium exercises, vision of vision.

   • Risk factors of falls: Age, muscle weakness, equilibrium disorders, vision problems, medication, disease, environment.
   • Measures to prevent falls: Ensuring a safe environment in the house, equilibrium exercises, vision of vision, medication under the supervision of a doctor.

2. Cognitive functions: Maintaining cognitive functions (reading, games, communication, physical activity), screening for dementia.

   • Risk factors for the development of dementia: Age, heredity, cardiovascular diseases, diabetes, head injuries, a sedentary lifestyle, depression.
   • Measures to maintain cognitive functions: Reading, games, communication, physical activity, healthy nutrition.

3. Chronic diseases: Management of chronic diseases (cardiovascular diseases, diabetes, arthritis), compliance with the doctor’s recommendations, regular medication.

   • Common chronic diseases in the elderly: Cardiovascular diseases, diabetes, arthritis, osteoporosis, dementia.
   • Management of chronic diseases: Compliance with the doctor’s recommendations, regular medication, a healthy lifestyle.

4. Social isolation: The fight against social isolation (communication with friends and family, participation in public events, volunteering).

   • The consequences of social isolation: Depression, anxiety, reduction of cognitive functions, increased risk of diseases.
   • Measures to combat social isolation: Communication with friends and family, participation in public events