How to avoid diseases and live a long and healthy life

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How to avoid diseases and live a long and healthy life

I. Foundation for health: balanced diet

  1. Diversity is the key to health:

    • The principle of rainbow on a plate: Strive to include products of different colors in your diet. Each color represents a certain set of vitamins, minerals and antioxidants. Red products (tomatoes, pepper, beets) are rich in lycopine and antioxidants; orange and yellow (carrots, pumpkin, citrus fruits)-beta-carotene and vitamin C; Green (spinach, broccoli, cabbage) – chlorophyll, vitamin K and folic acid; Blue and purple (blueberries, eggplant) – anthocyans.
    • Seasonality: The use of seasonal products provides the maximum content of nutrients, since they ripen naturally and are not subjected to prolonged transportation and storage. Vegetables and fruits grown in the season are often more affordable in price and tastier.
    • Product rotation: Do not use the same products every day. Rotation avoids an excess of certain substances and promotes a variety of nutrients. This is especially important for people with allergies or food intolerance.

  2. Macronutrients: proteins, fats and carbohydrates:

    • Squirrels: building material of life:
      • Sources: Choose low-fat sources of protein: chicken breast without skin, fish (especially fatty varieties, rich omega-3 fatty acids), legumes (lentils, beans, chickpeas), tofu, eggs. Limit the consumption of red meat (beef, pork) and processed meat (sausage, bacon).
      • Role: Proteins are necessary for the construction and restoration of tissues, the synthesis of enzymes and hormones, maintaining immunity.
      • Quantity: The recommended daily protein norm is about 0.8 grams per kilogram of body weight. For people involved in sports, the need for protein can be higher (1.2-1.7 grams per kilogram of body weight).
    • Fat: An important source of energy and health:
      • Useful fats: Give preference to unsaturated fats contained in avocado, olive oil, nuts, seeds and fatty fish. Omega-3 fatty acids (contained in fish, linen oil, walnuts) are important for the health of the heart and brain.
      • Limitation: Limit the consumption of saturated fats (contained in fatty meat, butter, cheese) and trans fats (contained in processed products, fast food). Transfiders significantly increase the risk of cardiovascular diseases.
      • Role: Fats are necessary for the assimilation of fat -soluble vitamins (a, d, e, k), synthesis of hormones, maintaining the health of the skin and hair.
    • Carbohydrates: the main source of energy:
      • Complex carbohydrates: Choose complex carbohydrates contained in whole grain products (brown rice, oatmeal, whole grain bread), vegetables and fruits. They are slowly absorbed, providing a stable blood sugar and a feeling of satiety.
      • Limitation: Limit the consumption of simple carbohydrates (sugar, white flour, sweet drinks), which are quickly absorbed and can lead to blood sugar and weight gain.
      • Role: Carbohydrates are the main source of energy for the body necessary for physical and mental activity.

  3. Micronutrients: vitamins and minerals:

    • Vitamins:
      • Water -soluble (C, Group B): Do not accumulate in the body, so daily intake is necessary. Vitamin C is important for immunity; B vitamins are involved in metabolism and the work of the nervous system.
      • Fat -soluble (a, d, e, k): They accumulate in the body, so it is important to observe the measure. Vitamin A is important for vision; vitamin D – for the health of bones and immunity; vitamin E – antioxidant; Vitamin K – for blood coagulation.
      • Sources: Get vitamins from a variety of food. In some cases, additional intake of vitamin complexes (especially vitamin D in winter) may be required.
    • Minerals:
      • Calcium: It is necessary for the health of bones and teeth. Sources: dairy products, green leafy vegetables, enriched products.
      • Iron: It is necessary for transporting oxygen in the blood. Sources: red meat, liver, legumes, green leafy vegetables.
      • Potassium: It is necessary to regulate blood pressure and muscle function. Sources: bananas, potatoes, avocados, spinach.
      • Magnesium: It is necessary for more than 300 enzymatic reactions in the body. Sources: nuts, seeds, green leafy vegetables, whole grain products.
      • Zinc: It is necessary for immunity and wound healing. Sources: seafood, meat, nuts, seeds.
    • Deficit: Contact the doctor to determine the deficiency of vitamins and minerals. Pass blood tests to get accurate information about your state of health.

  4. Water: Source of Life:

    • Role: Water is necessary for all processes in the body, including digestion, transportation of nutrients, regulation of body temperature and toxins elimination.
    • Quantity: It is recommended to drink at least 1.5-2 liters of water per day. The need for water can increase with physical exertion, in hot weather and with certain diseases.
    • Sources: Drink clean water, tea (especially green), herbal infusions. Avoid sweet carbonated drinks and juices high sugar.

  5. Fiber: the health of the digestive system:

    • Role: Fiber improves digestion, reduces blood cholesterol, stabilizes blood sugar and promotes a feeling of satiety.
    • Sources: Vegetables, fruits, whole grain products, legumes, nuts and seeds.
    • Quantity: It is recommended to use at least 25-30 grams of fiber per day.

  6. Restriction of processed products:

    • Content: Processed products often contain a lot of sugar, salt, saturated fats and trans fats, as well as few nutrients.
    • Influence: Excessive use of treated products can lead to weight gain, increasing the risk of cardiovascular diseases, type 2 diabetes and other diseases.
    • Choice: Give preference to whole, unprocessed products. Prepare food at home using fresh ingredients.

  7. Probiotics and prebiotics: intestinal health:

    • Probiotics: Useful bacteria that live in the intestines and help maintain the health of the digestive system, strengthen immunity and improve the absorption of nutrients. Sources: yogurt, kefir, sauerkraut, kimchi.
    • Prebiotics: Food for probiotics that helps them grow and breed. Sources: garlic, onions, bananas, asparagus, oatmeal.
    • Role: Healthy intestines are the key to good immunity and overall health.

II. Physical activity: movement is life

  1. Regularity is the basis of health:

    • Minimum recommendations: The World Health Organization (WHO) recommends at least 150 minutes of moderate intensity or 75 minutes of high intensity of aerobic activity per week.
    • Variety: Combine various types of physical activity, such as walking, running, swimming, cycling, dancing, yoga, strength training.
    • Building in everyday life: Use every opportunity to move: go on foot or ride a bicycle instead of a car, go up the stairs instead of an elevator, take breaks to warm -up while working.

  2. Aerobic exercises: heart and lung health:

    • Types: Walking, running, swimming, cycling, dancing, aerobics.
    • Benefit: Improve the functioning of the cardiovascular system, reduce blood pressure, increase the level of “good” cholesterol, strengthen the lungs, help control weight, improve mood.
    • Intensity: Moderate intensity – when you can talk, but cannot sing. High intensity – when you can say only a few words before you need to take a breath.

  3. Power training: Strengthening muscles and bones:

    • Types: Heavy weights, exercises with its own weight (push -ups, squats, bar), the use of elastic ribbons.
    • Benefit: Strengthen muscles and bones, increase metabolism, help control weight, improve posture, and reduce the risk of injuries.
    • Recommendations: Take strength training at least twice a week, working on all the main muscle groups.

  4. Flexibility and stretching: prevention of injuries and improving mobility:

    • Types: Yoga, Pilates, Stretching.
    • Benefit: Improve flexibility, joint mobility, posture, reduce the risk of injuries, relieve stress.
    • Recommendations: Do stretching after each training or as a separate training several times a week.

  5. Equilibrium exercises: Prevention of falls:

    • Types: Tai-chi, yoga, exercises on one leg, the use of a balancing platform.
    • Benefit: Improve balance, coordination, reduce the risk of falling, especially important for older people.

  6. Active lifestyle:

    • Daily habits: Try to move more during the day. Walk on foot, go up the stairs, take breaks to the warm -up during work.
    • Hobbies: Find an active hobby that you like, for example, dancing, gardening, hiking.
    • Social activity: Join sports teams, interest groups or play sports with friends.

III. Mental health: Harmony of the soul and body

  1. Stress management: the key to calm:

    • Signs of stress: Irritability, insomnia, fatigue, headaches, digestive problems, reducing concentration.
    • Relaxation techniques:
      • Meditation: Practice meditation daily, even a few minutes. Meditation helps to calm the mind, reduce anxiety and improve concentration.
      • Respiratory exercises: Deep breathing with the stomach helps to reduce stress and relax the body.
      • Yoga: Combines physical exercises, breathing practices and meditation.
      • Natural walks: Spend time in the fresh air, walk in a park or forest.
      • Hobbies: Do what you like and bring pleasure.
    • Avoid chronic stress: Chronic stress can lead to serious health problems, including cardiovascular diseases, depression and weakening of immunity.

  2. Sleep: time for recovery:

    • Importance: Sleep is necessary to restore physical and mental health. During sleep, the body restores tissue, strengthens immunity, processes information and consolidates memory.
    • Recommendations: Try to sleep at least 7-8 hours a day. Observe sleep mode, go to bed and get up at the same time every day, even on the weekend.
    • Sleep hygiene:
      • Create a calm environment: Provide silence, darkness and coolness in the bedroom.
      • Avoid caffeine and alcohol: Limit the use of caffeine and alcohol before bedtime.
      • Limit the use of electronic devices: Avoid using phones, tablets and computers before going to bed, since blue light from the screens can disrupt the production of melatonin, sleep hormone.
      • Relaxation rituals: Take a warm bath, read the book or listen to soothing music before going to bed.

  3. Social ties: The importance of communication:

    • Role: Social relations are important for mental and physical health. Communication with friends and family helps to reduce stress, improve mood and strengthen immunity.
    • Support: Maintain relationships with loved ones, spend time together, share your experiences.
    • Public organizations: Join public organizations, interest clubs or volunteer groups.

  4. Positive thinking: a view of the world with optimism:

    • Role: Positive thinking helps to reduce stress, improve mood and strengthen immunity.
    • Practices:
      • Gratitude: Every day find something for which you are grateful.
      • Affirmations: Repeat the positive statements about yourself and your life.
      • Focus on the good: Focus on the positive aspects of your life and avoid negative thoughts.

  5. Self -development: continuous growth:

    • Training: Learn something new every day. Read books, see lectures, attend courses.
    • Skills development: Develop your skills and talents.
    • Achieving goals: Set the goals and strive for their achievement.

  6. Recourse:

    • Feel free: If you experience difficulties with mental health, do not hesitate to seek help from a psychologist or psychotherapist.
    • Professional support: Professional assistance can help you cope with stress, anxiety, depression and other problems.

IV. Refusal of bad habits: Step to a healthy life

  1. Smoking: Health enemy:

    • Influence: Smoking is the main cause of lung cancer, cardiovascular diseases, chronic obstructive lung disease (COPD) and other serious diseases.
    • Refusal: Refusal of smoking is one of the most important steps that you can take to improve your health and extend your life.
    • Support: Seek a doctor or a smoking specialist for help. Use nicotin -replacement therapy (plasters, chewing gums, sprays) or other methods to facilitate the process of refusal of smoking.

  2. Alcohol abuse: moderation – key:

    • Influence: Alcohol abuse can lead to liver diseases, cardiovascular diseases, cancer, mental disorders and other problems.
    • Recommendations: If you drink alcohol, do it moderately. For men – no more than two standard doses of alcohol per day, for women – no more than one.
    • Refusal: If you have problems with alcohol, seek help from a specialist.

  3. Drugs: the path to nowhere:

    • Influence: Drugs cause great harm to physical and mental health. They can lead to dependence, overdose, diseases, death.
    • Refusal: Refusal of drugs is a vital step. Turn for help to a drug addiction treatment specialist.

V. Regular medical examinations: warning – better treatment

  1. The importance of prevention:

    • Early detection: Regular medical examinations help identify diseases in the early stages when treatment is most effective.
    • Prevention: Preventive measures, such as vaccination and screening, can prevent the development of many diseases.

  2. Recommendations on age and floor:

    • Childhood and adolescence: Regular examinations at the pediatrician, vaccination, check of vision and hearing, scoliosis scoliosis and other diseases.
    • Adult age:
      • General inspection: Regular examinations at therapist or general practitioner.
      • Checking blood pressure: Regular measurement of blood pressure.
      • Blood test for cholesterol: Regular blood test for cholesterol.
      • Diabetes screening: Regular screening for diabetes.
      • Cancer screening: CANCE screening in accordance with recommendations for your age and gender (for example, mammography for women, colonoscopy for men and women).
      • Vaccination: Revaccination from influenza, pneumococcal infection, tetanus, diphtheria, pertussis and other diseases.
    • Elderly age: Regular examinations of the geriatricat, checking vision and hearing, screening for osteoporosis, evaluation of cognitive functions.

  3. Consultations with specialists:

    • Do not self -medicate: If you have any health problems, consult a doctor. Do not self -medicate.
    • Specialists: Consult with specialists if necessary (cardiologist, endocrinologist, gastroenterologist and others).

VI. Safety and environment: Caring for yourself and the planet

  1. Safety at home and at work:

    • Prevention of injuries: Take measures to prevent injuries at home and at work. Use protective equipment, observe safety regulations.
    • Fire safety: Install the smoke detectors, have a plan for the evacuation in case of fire.

  2. Road safety:

    • Follow the rules of the road: Follow the rules of the road, do not get drunk drunk, use seat belts.

  3. Infections protection:

    • Hygiene: Wash your hands with soap regularly, especially after visiting public places.
    • Vaccination: Vaccinated from infectious diseases.
    • Avoid contact with patients: Avoid contact with sick people.

  4. Sun protection:

    • Use sunscreen: Apply a SPF sunscreen with at least 30 to open areas of the skin before going to the sun.
    • Avoid the sun in peak hours: Avoid the sun in peak hours (from 10:00 to 16:00).
    • Wear protective clothes: Wear protective clothes, hats and sunglasses.

  5. Ecology: Caring for the planet – Caring for yourself:

    • Reduce your environmental trace: Reduce energy and water consumption, use public transport or bicycle, process waste.
    • Support environmental initiatives: Support environmental organizations and initiatives.

VII. Genetics and Health: Knowledge – Power

  1. Family History:

    • Learn about family diseases: Learn about the diseases that your parents, grandparents suffered.
    • Genetic predisposition: A genetic predisposition can increase the risk of developing certain diseases.

  2. Genetic testing:

    • Risk definition: Genetic testing can help determine the risk of developing certain diseases.
    • Individual approach: The results of genetic testing can help develop an individual prevention and treatment plan.

  3. Consultation with a geneticist:

    • Interpretation of the results: Consult a geneticist to interpret the results of genetic testing and obtain recommendations.

VIII. Education and awareness: Knowledge is the basis of health

  1. Constant training:

    • Reading: Read books, articles and scientific research on health.
    • Media: Follow the news about health in reliable sources of information.
    • Conferences and seminars: Visit conferences and health seminars.

  2. Critical thinking:

    • Do not trust everything: Critically treat the health information that you receive from various sources.
    • Check the facts: Check the facts in reliable sources of information.
    • Consult a doctor: Consult a doctor on any health issues.

IX. Final thoughts: the path to a long and healthy life

  1. Individual approach: There is no universal solution for everyone. Find what works for you.
  2. Gradual changes: Do not try to change everything at once. Start with small changes and gradually add new habits.
  3. Persistence and patience: Be persistent and patient. Do not be discouraged if you can’t do something right away.
  4. Remember the goal: Remember your goal – to live a long and healthy life.
  5. Enjoy life: Do not forget to enjoy life. Health is not only the lack of diseases, but also good health, joy and satisfaction.

These are just general recommendations. Always consult a doctor or other qualified medical specialist before making any changes to your lifestyle or start any treatment.

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