Healthy lifestyle: how to start and not quit

Healthy lifestyle: how to start and not quit

I. Understanding a healthy lifestyle (healthy lifestyle)

1. What is a healthy lifestyle?

   A healthy lifestyle (healthy lifestyle) is a set of habits and actions aimed at maintaining and strengthening physical, mental and social well -being. This is not just a diet or physical exercises, but an integrated approach covering all aspects of life. Healthy as a conscious attitude to his health and active participation in its formation.

2. The main components of healthy lifestyle:

   • Proper nutrition: A balanced diet that provides the body with all the necessary nutrients.
   • Physical activity: Regular exercises that help strengthen the cardiovascular system, muscles and bones.
   • Mental health: Stress management, development of positive thinking and maintaining emotional balance.
   • Refusal of bad habits: Exception of smoking, alcohol abuse and drugs.
   • Sleep and rest mode: Sufficient sleep and regular breaks to restore strength.
   • Hygiene: Compliance with personal hygiene rules to prevent diseases.
   • Prevention of diseases: Regular medical examinations and vaccination.
   • Safe behavior: Prevention of injuries and accidents.
   • Environmental awareness: Caring for the environment.
   • Social activity: Participation in public life and maintaining social ties.

3. Advantages of healthy lifestyle:

   • Improving physical health: Increasing energy, strengthening immunity, reducing the risk of developing chronic diseases (diabetes, cardiovascular diseases, cancer).
   • Improving mental health: Reducing the level of stress, anxiety and depression, increasing self -esteem and self -confidence.
   • Improving the quality of life: Improving productivity, improving sleep, strengthening social ties, increasing life expectancy.
   • Increasing diseases resistance: Strengthening the immune system and reducing susceptibility to infections.
   • Improving the appearance: Maintaining healthy weight, improving the condition of the skin, hair and nails.

4. Common myths about healthy lifestyle:

   • Healthy lifestyle is expensive: A healthy lifestyle does not necessarily require large financial costs. Many aspects, such as physical activity in the fresh air or cooking home food, can be free or inexpensive.
   • Healthy lifestyle is difficult and takes a lot of time: You can start with small changes that will gradually become a habit. Even 15-20 minutes of physical activity per day can bring considerable benefit.
   • Haws are a restriction in everything: Healthy lifestyle does not imply a complete abandonment of favorite products or classes. It is important to observe the measure and find the balance.
   • Healthy lifestyle is only for young and healthy: Healthy lifestyle is at any age and in any state of health. It can help improve well -being and quality of life even in the presence of chronic diseases.
   • Healthy lifestyle is boring: A healthy lifestyle can be diverse and interesting. It is important to find those types of activity and products that bring pleasure.

II. Where to start: the first steps to a healthy lifestyle

1. Assessment of the current state of health:

   • Medical examination: Regular visits to the doctor to assess the general state of health and identify possible problems.
   • Analysis of lifestyle: Assessment of nutrition, physical activity, sleep, stress and bad habits.
   • Definition of goals: Setting specific, measurable, achieved, relevant and time limited (Smart). For example: “I will engage in physical exercises 3 times a week for 30 minutes for a month.”

2. SMART-EXPECTIONS:

   • Specific (specific): The goal should be clearly defined. Instead of “I want to be healthy” better, I want to reduce cholesterol. “
   • Measurable (measurable): There must be criteria for evaluating progress. For example, “I will eat 5 portions of fruits and vegetables per day.”
   • Achievable (achievable): The goal should be realistic and match your capabilities. Do not immediately set a goal to run a marathon if you are just starting to run.
   • Relevant (relevant): The goal should be significant for you and match your values.
   • Time-Bound (limited in time): Set specific deadlines to achieve the goal. This will help you remain motivated and track progress.

3. Development of an action plan:

   • Nutrition: Compilation of a list of useful products, developing a menu for a week, planning meals.
   • Physical activity: The choice of sports or exercises that you like, drawing up a training schedule, search for a partner for classes.
   • Mental health: Determination of stress control methods (meditation, yoga, walking in nature), time planning for relaxation and hobbies.
   • Refusal of bad habits: A gradual decrease in the amount of cigarettes smoked or alcohol consumed, the search for alternative methods of relaxation.

4. Start small:

   • Do not try to change everything at once. Start with one or two small changes that you can easily implement in your life.
   • For example, instead of an elevator, go up the stairs, add more vegetables and fruits to your diet, do exercises in the morning.
   • Gradually increase the load and add new useful habits.

5. Find support:

   • Share your goals with friends and family, ask them to support you.
   • Join a group of people who also seek to lead a healthy lifestyle.
   • Contact a professional coach or nutritionist.

III. Proper nutrition: the basis of a healthy lifestyle

1. The basic principles of healthy diet:

   • Variety: The use of products from all food groups (vegetables, fruits, cereals, proteins, dairy products) to provide the body with all the necessary nutrients.
   • Moderation: Portage control and number of calories consumed.
   • Balance: Compliance with the balance between proteins, fats and carbohydrates.
   • Regularity: Eating at the same time to maintain a stable blood sugar and prevent overeating.
   • Hydration: The use of a sufficient amount of water (at least 1.5-2 liters per day).

2. What you need to eat:

   • Vegetables and fruits: Sources of vitamins, minerals, fiber and antioxidants. It is recommended to use at least 5 servings per day.
   • Cereals: Sources of carbohydrates, fiber and vitamins of group B. Give preference to whole grain products (brown rice, oatmeal, whole grain bread).
   • Squirrels: It is necessary for the construction and restoration of fabrics. Sources of protein: meat, fish, poultry, eggs, legumes, nuts, seeds.
   • Dairy products: Sources of calcium and vitamin D. Give preference to low -fat dairy products.
   • Useful fats: It is necessary for the assimilation of vitamins and normal brain function. Sources of healthy fats: avocados, olive oil, nuts, seeds, fat fish.

3. What should be avoided or limited:

   • Processed products: They contain a lot of sugar, salt, harmful fats and few nutrients.
   • Sweet drinks: They contain a lot of sugar and calories.
   • Frying products: They contain many harmful fats.
   • Transjir’s: Contained in margarine, pastries and fast food.
   • Salt: Excessive salt consumption can lead to an increase in blood pressure.
   • Sahar: Excessive sugar consumption can lead to obesity, diabetes and other health problems.
   • Alcohol: Moderate drinking of alcohol is acceptable, but abuse can lead to serious health problems.

4. Power planning tips:

   • Make a shopping list: This will help you avoid spontaneous purchases of harmful products.
   • Plan food meals for a week: This will help you adhere to a healthy diet and avoid overeating.
   • Prepare at home: This will allow you to control the ingredients and the size of the portions.
   • Take a healthy snack with you: This will help you avoid the temptation to eat with harmful food.
   • Read the labels: Pay attention to the content of sugar, salt, fats and calories.

5. Useful recipes and ideas for a healthy diet:

   • Breakfast: Oatmeal with fruits and nuts, yogurt with berries, omelet with vegetables.
   • Dinner: Salad with chicken or fish, vegetable soup, whole grain sandwich with avocados and egg.
   • Dinner: Baked fish with vegetables, stewed meat with brown rice, a paste of solid wheat with vegetable sauce.
   • Snacks: Fruits, vegetables, nuts, yogurt, cottage cheese.

6. How to adapt power to your needs:

   • Consider your age, gender, level of physical activity and health status.
   • Consult a nutritionist to develop an individual nutrition plan.
   • Pay attention to your feelings and adjust your diet in accordance with them.

IV. Physical activity: movement is life

1. The importance of physical activity for health:

   • Strengthening the cardiovascular system: Reducing the risk of developing heart diseases, stroke and other heart problems.
   • Strengthening muscles and bones: Prevention of osteoporosis and improving coordination.
   • Weight control: Calorie burning and maintaining a healthy weight.
   • Improving mood: The development of endorphins, which have a positive effect on mental health.
   • Reduction of risk of developing chronic diseases: Diabetes, cancer, arthritis.
   • Improvement: It helps to fall asleep faster and sleep tight.
   • Increase in energy: Improving overall well -being and increasing energy level.

2. Types of physical activity:

   • Aerobic exercises: Improve the work of the cardiovascular system and burn calories. Examples: walking, running, swimming, cycling, dancing.
   • Power exercises: Strengthen muscles and bones. Examples: weight lifting, exercises with your own weight (push -ups, squats, pull -ups).
   • Flexibility exercises: Improve joint mobility and reduce the risk of injuries. Examples: stretching, yoga, pilates.
   • Balance Exercise: Improve coordination and prevent falls. Examples: Standing on one leg, Tai-chi.

3. How to start playing sports:

   • Start small: Do not try to train immediately every day for several hours. Start from 15-20 minutes several times a week.
   • Choose a type of activity that you like: If you don’t like running, do not force yourself. Try swimming, dancing or yoga.
   • Set up realistic goals: Do not wait for you to immediately become the champion. Gradually increase the load and intensity of training.
   • Find a partner for classes: To deal with a friend or family member can be more fun and motivated.
   • Listen to your body: Do not overdo it and give yourself time to restore.
   • Consult a doctor before starting classes, especially if you have any health problems.

4. Motivation maintenance tips:

   • Left a training diary: Write down your successes and progress.
   • Set new goals: This will help you remain motivated and not be bored.
   • Award yourself for achievements: Buy yourself a new sportswear or go to massage.
   • Listen to music or audiobooks during training: This will help you be distracted from fatigue and make a training more pleasant.
   • Remember the advantages of physical activity: Improving health, increasing energy, improving mood.

5. Examples of simple exercises that can be done at home:

   • Squats: Strengthen the muscles of the legs and buttocks.
   • Push -ups: Strengthen the muscles of the chest, shoulders and arms.
   • Planck: Strengthens the muscles of the bark.
   • Lugs: Strengthen the muscles of the legs and buttocks.
   • Tool ups: Strengthen the muscles of the press.
   • Walking in place: Improves blood circulation and burns calories.

6. How to integrate physical activity into everyday life:

   • Walk on foot or ride a bicycle instead of a car or public transport.
   • Go up the stairs instead of an elevator.
   • Do exercises in the morning.
   • Walk in a park or forest.
   • Engage in gardening or garden.
   • Play active games with children or grandchildren.

V. Mental health: Caring for the mind

1. The importance of mental health:

   • Influence on overall well -being: Mental health affects physical health, social relations and the ability to cope with stress.
   • Prevention of mental disorders: Caring for mental health can help prevent the development of depression, anxiety and other mental disorders.
   • Improving the quality of life: Improving mood, increasing self -esteem, strengthening social ties.
   • Improving productivity: Increasing concentration, improving memory and thinking.
   • Strengthening the immune system: Reducing the level of stress and increasing diseases resistance.

2. Factors affecting mental health:

   • Stress: Chronic stress can negatively affect mental and physical health.
   • Lack of sleep: Insufficient sleep can lead to irritability, fatigue and a decrease in concentration.
   • Inal meals: An unbalanced diet can negatively affect mood and energy.
   • Lack of social ties: Loneliness and social isolation can lead to depression and anxiety.
   • Traumatic events: The experienced traumatic events can have a long -term effect on mental health.
   • Genetic predisposition: Some people are more susceptible to mental disorders due to genetic factors.

3. Ways to maintain mental health:

   • Stress management: Meditation, yoga, walking in nature, listening to music, communication with friends and family.
   • Sufficient sleep: Try to sleep at least 7-8 hours at night.
   • Proper nutrition: Eat healthy foods rich in nutrients.
   • Regular physical activity: Physical exercises help reduce stress and improve mood.
   • Maintaining social ties: Communicate with friends and family, participate in public events.
   • Hobbies and hobbies: Do what you like and bring pleasure.
   • Practice of gratitude: Every day find something for which you are grateful.
   • The development of positive thinking: Try to see the positive aspects in any situation.
   • Recourse: If you experience difficulties with mental health, do not hesitate to contact a psychologist or psychiatrist.

4. Relaxation and meditation techniques:

   • Deep breath: Make a few deep breaths and exhalations to relax.
   • Progressive muscle relaxation: Stretch and relax various muscle groups alternately.
   • Meditation of awareness: Focus on your feelings and thoughts without condemning them.
   • Preview: Imagine a calm and pleasant place.

5. How to create a positive atmosphere around you:

   • Surround yourself with positive people: Communicate with people who support and inspire you.
   • Spend time in nature: Nature has a calming and healing effect on the psyche.
   • Listen to the music you like: Music can improve mood and reduce stress.
   • Read books or watch films that inspire you: Positive content can help you change your thinking.
   • Create a cozy and comfortable atmosphere in your home: Organize the space so that you are pleased to be in it.

6. When you need to contact a specialist:

   • If you experience constant fatigue, irritability or anxiety.
   • If you have lost interest in what you liked before.
   • If you experience difficulties with concentration or decision making.
   • If you have thoughts about suicide.
   • If you abuse alcohol or drugs.
   • If you experience other symptoms that prevent you from living a full life.

VI. Refusal of bad habits: Step to longevity

1. Bad habits and their effect on health:

   • Smoking: Increases the risk of lung cancer, cardiovascular diseases, chronic obstructive lung disease and other diseases.
   • Alcohol abuse: Increases the risk of liver cirrhosis, cardiovascular diseases, cancer and other diseases.
   • Addiction: It causes serious harm to physical and mental health, leads to social isolation and premature death.
   • Overeating: Increases the risk of obesity, diabetes, cardiovascular diseases and other diseases.
   • Sitting lifestyle: Increases the risk of obesity, cardiovascular diseases, diabetes and other diseases.
   • Nedosupeans: Leads to fatigue, irritability, a decrease in concentration of attention and a deterioration in health.
   • The habit of gnawing nails, bite lips and other nervous habits: They can lead to damage to the skin and nails, as well as to psychological problems.

2. How to get rid of smoking:

   • Acknowledge the problem: Realize that smoking is harmful to your health and that you want to quit smoking.
   • Set the date: Select a specific date when you quit smoking.
   • Replace your decision to friends and family: Ask them to support you.
   • Avoid situations that cause you to smoke: Do not go to the places where people smoke, and do not communicate with smoking friends.
   • Use nicotin replacement therapy: Plaster, chewing gums, sprays and other drugs can help you cope with nicotine addiction.
   • Consult a doctor: He can prescribe you medications that will help you quit smoking.
   • Look for support in support groups: Communication with other people who quit smoking can be very useful.
   • Do not give up: If you fell off, do not despair. Just start again.

3. How to get rid of alcohol dependence:

   • Acknowledge the problem: Realize that you have alcohol problems and that you want to quit drinking.
   • Consult a doctor: He can evaluate your condition and prescribe treatment to you.
   • Pass the detoxification course: This will help you remove alcohol from the body and cope with the symptoms of withdrawal.
   • Visit support groups: Anonymous alcoholics and other support groups can help you remain sober.
   • Change your lifestyle: Avoid situations that cause you to drink and find new ways to spend free time.
   • Contact a psychologist or psychiatrist: He can help you cope with the psychological problems that led to alcohol dependence.

4. How to get rid of food dependence:

   • Determine the reasons for overeating: Find out what causes you a desire to overeat (stress, boredom, emotional problems).
   • Weigh the power diary: Write down everything that you eat and your emotions. This will help you understand your food habits.
   • Eat slowly and consciously: Pay attention to the taste and texture of food.
   • Do not eat in front of a TV or computer: This distracts you from food and leads to overeating.
   • Avoid temptations: Do not buy harmful products and do not keep them at home.
   • Find healthy ways to cope with stress: Go in for sports, meditate, communicate with friends and family.
   • Contact a psychologist or a nutritionist: They can help you develop an individual nutrition plan and cope with the psychological problems that have led to food dependence.

5. Tips for the formation of new, healthy habits:

   • Start small: Do not try to change everything at once. Start with one or two small changes that you can easily implement in your life.
   • Be consistent: Make new habits every day, even if it is difficult.
   • Do not give up: If you fell off, do not despair. Just start again.
   • Award yourself for achievements: This will help you remain motivated.
   • Find support: Communicate with people who share your goals.
   • Be patient: The formation of new habits requires time and effort.

VII. Sleep and rest mode: restoration of strength

1. The influence of sleep on health:

   • Physical health: Strengthening the immune system, restoration of tissues, reducing the risk of developing chronic diseases.
   • Mental health: Improving mood, increasing concentration, improving memory and thinking.
   • General well -being: Improving energy, improving sleep, strengthening social ties.

2. How much you need to sleep:

   • Adults: 7-9 hours at night.
   • Children and adolescents: 8-10 hours at night.
   • Older people: 7-8 hours at night.

3. Factors affecting sleep:

   • Stress: Stress can impede falling asleep and lead to insomnia.
   • Inal meals: The use of heavy food or alcohol before bedtime can disrupt sleep.
   • Caffeine: Caffeine can be awake and difficult to fall asleep.
   • In an inconvenient bed: An uncomfortable bed can lead to discomfort and break the dream.
   • Noise: Noise can interfere with falling asleep and lead to intermittent sleep.
   • World: Light can suppress the production of melatonin, hormone, which regulates sleep.
   • Electronic devices: The use of electronic devices before bedtime can disrupt sleep.

4. Sleep advice:

   • Go to bed and wake up at the same time every day: This will help establish a regular sleep mode.
   • Create a comfortable sleeping atmosphere: Dark, quiet and cool room.
   • Avoid the use of caffeine and alcohol before bedtime.
   • Do not eat heavy food before bedtime.
   • Do physical exercises during the day, but not before going to bed.
   • Take a warm bath or shower before bedtime.
   • Read the book or listen to music before bedtime.
   • Avoid using electronic devices before bedtime.
   • If you cannot fall asleep for 20 minutes, get out of bed and take care of something calm until you feel drowsiness.
   • Consult a doctor if you have problems with sleep.

5. Relaxation techniques before going to bed:

   • Meditation: Meditation can help relax and reassure the mind.
   • Progressive muscle relaxation: Stretch and relax various muscle groups alternately.
   • Preview: Imagine a calm and pleasant place.
   • Respiratory exercises: Deep breathing can help relax and calm the nervous system.

6. How to organize your day for a good rest:

   • Plan your day: This will help you distribute the time between work, rest and other matters.
   • Take breaks: Regular breaks will help you avoid overwork and maintain concentration.
   • Do what you like: Find the time for a hobby and hobbies.
   • Spend time with friends and family: Social relations are important for mental and emotional health.
   • Disconnect from work: Do not check the e -mail and do not respond to phone calls during the rest.
   • Spend time in nature: Nature has a calming and healing effect on the psyche.
   • Sleep enough: The lack of sleep can lead to fatigue and irritability.

VIII. Hygiene: Disease Protection

1. The importance of personal hygiene:

   • Prevention of infections: Compliance with personal hygiene rules helps prevent the spread of bacteria, viruses and other microorganisms that can cause diseases.
   • Improving the health of the skin: Regular washing and skin care help to preserve it healthy and prevent the development of skin diseases.
   • Improving the health of teeth and gums: Regular brushing and visiting a dentist help to prevent the development of caries, gingivitis and other problems with teeth and gums.
   • Improving overall well -being: Compliance with personal hygiene rules helps to feel clean, fresh and confident.

2. Basic rules of personal hygiene:

   • Washing hands: Wash your hands with soap and water regularly, especially after visiting the toilet, before meals and after contact with animals.
   • Acceptance of a shower or bath: Take a shower or bath every day or every other day.
   • Tooth brushing: Brush your teeth twice a day, in the morning and evening.
   • Hair care: Wash your hair with shampoo and air conditioning regularly.
   • Skin care: Use moisturizing and protective skin creams.
   • Nail care: String and clean your nails regularly.
   • Using deodorant: Use deodorant to prevent an unpleasant smell of sweat.
   • Regular change of linen: Change linen every day.
   • Using individual hygiene products: Do not share your hygiene products with other people.

3. Oral cavity:

   • Tooth brushing: Brush your teeth twice a day, in the morning and evening, for 2 minutes.
   • Using tooth thread: Use the tooth thread every day to remove the plaque and the remaining food between the teeth.
   • Rinse of the mouth: Use the mouth rinse to kill bacteria and refresh your breath.
   • Visiting a dentist: Visit the dentist at least once a year for a preventive examination and professional brushing of your teeth.

4. Power hygiene:

   • Wash fruits and vegetables: Wash fruits and vegetables carefully before use.
   • Prepare food thoroughly: Make sure that meat, poultry and fish are well fried or cooked.
   • Keep the products correctly: Store food in the refrigerator or freezer at the right temperature.
   • Do not use products with an expired expiration date: This can lead to poisoning.
   • Avoid cross -contamination: Use different cutting boards for raw meat and finished products.

5. Hygiene at home:

   • Regular cleaning: Remove regularly in the house to remove dust, dirt and microorganisms.
   • Ventilation of the premises: Prevent the rooms regularly to ensure the influx of fresh air.
   • Disinfection: Regularly disinfect the surfaces that often contact with your hands, such as door handles, switches and kitchen countertops.
   • Getting rid of garbage: Throw out the garbage regularly.
   • Pest fight: Take measures to combat insects and rodents.

6. Travel hygiene:

   • Wash your hands: Wash your hands with soap and water regularly, especially after visiting the toilet, before meals and after contact with animals.
   • Drink only clean water: Drink bottled or boiled water.
   • Eat only in proven places: Choose restaurants and cafes that follow hygiene rules.
   • Do not use products that cause doubts: Avoid the use of raw fruits and vegetables, ice and nonpasturized dairy products.
   • Use your hand antiseptic: Use your hand antiseptic if it is not possible to wash your hands with soap and water.
   • Get vacated from diseases: Make the necessary vaccinations before the trip.

IX. Prevention of diseases: warning – better than treatment

1. The importance of prevention:

   • Reduction of risk of developing diseases: Preventive measures help reduce the risk of developing many diseases, such as cardiovascular diseases, cancer, diabetes and infectious diseases.
   • Early detection of diseases: Regular medical examinations help identify diseases in the early stages when they are more treated.
   • Improving the quality of life: Prevention of diseases helps to maintain health and improve the quality of life.
   • Reducing treatment costs: Prevention of diseases can be more economically effective than the treatment of diseases.

2. The main methods of prevention: