To be healthy

To be healthy: a comprehensive guide to longevity and well -being

I. Fundamentals of health: foundation of well -being

Health is not just a lack of disease; This is a state of complete physical, mental and social well -being. This is a dynamic state that requires constant attention and care. To be healthy, it is necessary to take into account many factors, including nutrition, physical activity, sleep, stress and regular medical examinations.

A. Nutrition: Fuel for life

Proper nutrition is a cornerstone of health. The diet should be balanced, diverse and include enough macro- and microelements.

1. Macro elements:

   • Squirrels: It is necessary for the construction and restoration of fabrics, the production of enzymes and hormones. Sources: meat, fish, eggs, dairy products, legumes, nuts and seeds. Recommended daily norm: 0.8 grams of protein per kilogram of body weight.

   • Fat: Important for energy reserve, assimilation of fat -soluble vitamins, maintaining the health of the skin and hair. Sources: vegetable oils, avocados, nuts, seeds, oily fish. It is necessary to give preference to unsaturated fats and limit the consumption of saturated and trans fats. The recommended share of fats in the diet: 20-35% of the total calorie content.

   • Carbohydrates: The main source of energy for the body. Sources: fruits, vegetables, cereals, legumes. Preference should be given to complex carbohydrates (whole grains, vegetables, legumes) and limit the consumption of simple carbohydrates (sweet drinks, pastries, sweets). The recommended share of carbohydrates in the diet: 45-65% of the total calorie content.

2. Microelements:

   • Vitamins: Organic compounds necessary for the normal functioning of the body. Each vitamin performs certain functions. For example, vitamin C strengthens the immune system, vitamin D is important for bone health, vitamin B12 is necessary for the normal functioning of the nervous system. Sources: fruits, vegetables, meat, fish, dairy products, cereals.

   • Minerals: Inorganic substances necessary for various physiological processes. For example, calcium is necessary for bone health, iron is necessary for the transfer of oxygen in the blood, potassium is important to maintain normal blood pressure. Sources: fruits, vegetables, meat, fish, dairy products, nuts, seeds.

3. Practical nutrition tips:

   • Eat more fruits and vegetables: Strive for 5-9 portions per day.
   • Choose whole grain products: They are rich in fiber, which promotes saturation and improves digestion.
   • Limit the consumption of processed products: They often contain a lot of sugar, salt and fats.
   • Drink enough water: Water is necessary for all physiological processes in the body. Recommended daily norm: 8 glasses.
   • Prepare food at home: This allows you to control the ingredients and the size of the portions.
   • Plan your food: This will help to avoid impulsive purchases of unhealthy food.
   • Read the labels of products: Pay attention to the content of sugar, salt and fats.

B. Physical activity: movement is life

Regular physical activity is necessary to maintain health and prevent many diseases. It strengthens the cardiovascular system, improves mood, helps control weight and reduces the risk of type 2 diabetes, some types of cancer and osteoporosis.

1. Types of physical activity:

   • Aerobic exercises: Improve the work of the cardiovascular system. Examples: walking, running, swimming, cycling, dancing. Recommended duration: at least 150 minutes of moderate intensity or 75 minutes of high intensity per week.

   • Power training: Strengthen muscles and bones. Examples: weight lifting, push -ups, squats, exercises with an elastic tape. It is recommended to perform strength training at least twice a week.

   • Flexibility exercises: Improve joint mobility and reduce the risk of injuries. Examples: stretching, yoga, pilates. It is recommended to perform flexibility exercises daily.

2. Practical advice on physical activity:

   • Find the lesson you like: This will increase the likelihood that you will be engaged regularly.
   • Start small: Do not try to do too much at once.
   • Gradually increase the load: This will help to avoid injuries.
   • Make physical activity part of your daily life: For example, go to work or to a store, climb the stairs instead of an elevator.
   • Engage with friends or family: This will make classes more pleasant and motivating.
   • Use fitness trackers or applications: They will help to track your activity and set goals.
   • Consult a doctor before starting a new program of physical exercises: Especially if you have any diseases.

C. Dream: Restoration and update

A sufficient sleep is necessary for physical and mental health. During sleep, the body is restored, the immune system is strengthened, memory is consolidated and mood improves. The lack of sleep can lead to increased risk of developing various diseases, including cardiovascular diseases, type 2 diabetes, obesity and depression.

1. Recommended sleep duration:

   • Adults: 7-9 hours a day.
   • Teenagers: 8-10 hours a day.
   • Children: 9-11 hours a day.

2. Practical advice on improving sleep:

   • Observe sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
   • Create a relaxing atmosphere in the bedroom: Make sure that the bedroom is dark, quiet and cool.
   • Avoid the use of caffeine and alcohol before bedtime: They can break the dream.
   • Limit the use of electronic devices before bedtime: Blue light emitted by the screens can suppress the production of melatonin, hormone that regulates sleep.
   • Take relaxing techniques before bedtime: For example, meditation, yoga or reading.
   • If you cannot fall asleep for 20 minutes, get up and take care of something calm until you feel drowsiness.
   • Consult a doctor if you have problems with sleep.

D. Stress Management: Balance and Calm

Stress is a natural reaction of the body to difficult situations. However, chronic stress can negatively affect health, causing various problems, including headaches, muscle tension, digestive problems, increased blood pressure and weakening of the immune system.

1. Stress management techniques:

   • Meditation: Helps to calm the mind and reduce stress.
   • Yoga: Combines physical exercises, breathing techniques and meditation.
   • Respiratory exercises: Help relax and reduce heart rate.
   • Natural walks: They help to distract from problems and improve the mood.
   • Hobbies: Classes that bring pleasure and help to relax.
   • Communication with loved ones: Support and communication with friends and family can help cope with stress.
   • Diary maintenance: A record of thoughts and feelings can help understand the causes of stress and find ways to overcome it.
   • Appeal for help to a specialist: If you cannot cope with stress yourself, contact a psychologist or psychotherapist.

2. Practical stress management tips:

   • Determine the sources of stress in your life: This will help you develop a strategy for combating them.
   • Set priorities and learn to say no: Do not try to do everything at once.
   • Plan your time: This will help to avoid the feeling of overload.
   • Select time for rest and relaxation: Even short breaks can help reduce stress.
   • Take care of yourself: Eat well, get enough sleep and do physical exercises.

E. Regular medical examinations: prevention and early detection

Regular medical examinations are necessary for the prevention and early detection of diseases. They allow you to identify problems at an early stage when treatment is most effective.

1. Recommended medical examinations:

   • General test of blood and urine: Allows you to evaluate the general state of health and identify the presence of infections, inflammations and other diseases.
   • Measurement of blood pressure: Allows you to identify hypertension, which is a risk factor for the development of cardiovascular diseases.
   • Cholesterol level check: Allows you to identify an increased level of cholesterol, which is a risk factor for the development of cardiovascular diseases.
   • Checking blood sugar: Allows you to identify type 2 diabetes.
   • Inspection at the dentist: It is necessary to maintain the health of teeth and gums.
   • Inspection by a gynecologist (for women): It is necessary for the prevention and early detection of gynecological diseases, including cervical cancer and breast cancer.
   • Inspection with a urologist (for men): It is necessary for the prevention and early detection of urological diseases, including prostate cancer.
   • Vaccination: It is necessary to protect against infectious diseases.

2. Practical tips on regular medical examinations:

   • Make a schedule of medical examinations and adhere to it.
   • Discuss with the doctor what medical examinations you need.
   • Prepare a list of questions for a doctor.
   • Feel free to ask the doctor questions.
   • Tell the doctor about any changes in your health.

II. Mental health: internal well -being

Mental health is a state of well -being, in which a person is aware of his abilities, can cope with ordinary life stresses, work productively and contribute to the life of his community. Mental health is as important as physical health.

A. maintaining mental health:

1. Positive thinking:

   • Focus on the positive aspects of life: Even in difficult situations, try to find something good.
   • Thank you for what you have: Regular practice of gratitude can improve mood and reduce stress.
   • Avoid negative thoughts: Try to replace negative thoughts with positive ones.
   • Surround yourself with positive people: Communication with positive people can improve your mood and give you energy.

2. Self -esteem and self -acceptance:

   • Accept yourself as you are: Do not compare yourself with others.
   • Focus on your strengths: Develop your talents and abilities.
   • Goodbye yourself for errors: Mistakes are part of life.
   • Take care of yourself: Give your needs time.

3. Social ties:

   • Maintain relationships with friends and family: Communication with loved ones can improve your mood and give you a sense of belonging.
   • Participate in public life: Join the clubs, groups or organizations that are interested in you.
   • Help others: Help others can give you a sense of satisfaction and increase self -esteem.

4. Development of overcoming skills:

   • Learn new skills: The development of new skills can increase self -confidence and give you a sense of achievement.
   • Solve problems: Learn to effectively solve problems in order to avoid stress and disappointment.
   • Manage emotions: Learn to recognize and manage your emotions in order to avoid negative consequences.

B. Application for help:

It is important to understand that seeking help from a specialist is a sign of strength, not weakness. If you experience difficulties with mental health, do not hesitate to contact a psychologist, psychotherapist or psychiatrist.

1. Signs of mental health problems:

   • A constant feeling of sadness, anxiety or irritability.
   • Loss of interest in familiar classes.
   • Problems with sleep or appetite.
   • A feeling of fatigue and exhaustion.
   • Difficulties with concentration.
   • Thoughts about death or suicide.

2. Types of help:

   • Psychotherapy: Conversational therapy that helps to understand problems and develop overcoming strategies.
   • Medication: Taking drugs that help to cope with the symptoms of mental disorders.
   • Group therapy: Communication with people who experience similar problems.
   • Consultations: Obtaining tips and support from specialists.

III. Environmental Factors: Impact on Health

The environment has a significant effect on our health. Pollution of air, water and soil, noise, electromagnetic radiation and other factors can negatively affect physical and mental health.

A. Protection against negative environmental factors:

1. Air pollution:

   • Avoid places with a high concentration of air pollution: For example, roads with intensive movement.
   • Improver the rooms: Prevent the rooms regularly to remove contaminated air.
   • Use air purifiers: Air cleaners can help remove air pollution in the rooms.
   • Limit the use of cars: Use public transport, bicycle or walk.

2. Water pollution:

   • Drink clean water: Use water filters or buy bottled water.
   • Avoid swimming in contaminated reservoirs: Do not bathe in reservoirs in which there are signs of pollution.
   • Do not drain the waste into the sewer: Use the waste properly.

3. Noise:

   • Avoid high noise places: For example, construction sites and discos.
   • Use Berushi or headders’ headphones: This will help protect the hearing from the harmful effects of noise.
   • Create a quiet atmosphere in the house: Use soundproofing materials and avoid loud sounds.

4. Electromagnetic radiation:

   • Limit the use of electronic devices: Do not keep electronic devices close to the body and do not use them for a long time.
   • Use protection against electromagnetic radiation: For example, special covers for phones and computers.
   • Improver the rooms: Ventilation of the premises can help reduce the level of electromagnetic radiation.

B. Creating a healthy environment:

1. Plants:

   • Grow plants in the house: Plants purify the air and create a more pleasant atmosphere.
   • Grow vegetables and fruits: Growing your own vegetables and fruits can provide you with fresh and healthy products.
   • Spend time in nature: Natural walks can improve mood and reduce stress.

2. Organic products:

   • Buy organic products: Organic products are grown without the use of pesticides and herbicides.
   • Avoid the use of chemicals in the house: Use natural cleaning products and care products.

3. Sustainable lifestyle:

   • Reduce consumption: Buy only what you really need.
   • Use things again: Do not throw away things that can be used again.
   • Recycled waste: Submit waste for processing.
   • Save energy and water: Turn off the light when you leave the room and do not waste water in vain.

IV. Prevention of diseases: Active health care

Prevention of diseases is a set of measures aimed at preventing the development of diseases and maintaining health. Prevention is more effective and economical than treatment.

A. Vaccination:

Vaccination is an effective way to protect against infectious diseases. Vaccines contain weakened or killed microorganisms that stimulate the immune system to the production of antibodies.

1. Recommended vaccination schedule:

   • Children: Follow the national calendar of preventive vaccinations.
   • Adults: Vaccination against influenza, pneumococcal infection, tetanus and diphtheria is recommended.

2. Consultation with a doctor:

   • Discuss with the doctor which vaccines you need.
   • Tell the doctor about any allergic reactions or diseases.

B. Screening:

Screening is the conduct of medical examinations in order to detect diseases at an early stage when treatment is most effective.

1. Recommended screening examinations:

   • Cervical cancer (for women): PAP test.
   • Breast cancer (for women): Mammography.
   • Tolstoy Cancer: Colonoscopy.
   • Prostate cancer (for men): Blood test for the dog.

2. Consultation with a doctor:

   • Discuss with the doctor what screening examinations you need.
   • Tell the doctor about any risk factors for the development of diseases.

C. A healthy lifestyle:

A healthy lifestyle is the basis for the prevention of diseases. Proper nutrition, physical activity, sufficient sleep, stress management and rejection of bad habits – all this helps to strengthen health and reduce the risk of diseases.

D. Refusal of bad habits:

1. Smoking:

   • Quit smoking: Smoking is a risk factor for the development of many diseases, including lung cancer, cardiovascular diseases and chronic obstructive lung disease.

2. Alcohol abuse:

   • Limit alcohol use: Alcohol abuse can lead to various diseases, including cirrhosis of the liver, cardiovascular disease and cancer.

3. Drugs:

   • Do not use drugs: Drug use can lead to serious health problems, including dependence, overdose and death.

V. Conclusion: Health is value

Maintaining health is a continuous process that requires a conscious approach and effort. Following the recommendations presented in this guidance, you can strengthen your health, reduce the risk of developing diseases and enjoy a full and long life. Remember that health is the value that must be protected and supported.