A healthy lifestyle and a pure environment: the key to longevity

A healthy lifestyle and a pure environment: the key to longevity

Section 1: Fundamentals of a healthy lifestyle

1. Power: Fuel for a long and healthy life

   1. Balanced diet: the basis of good health: Determination of a balanced diet and its importance for the optimal functioning of the body. Macronutrients (proteins, fats, carbohydrates) and micronutrients (vitamins, minerals): their roles and sources. The ratio of macronutrients in the diet. Pyramid of power and its evolution. Personalization of the diet depending on age, gender, level of activity and health status.
   2. Squirrels: Building blocks of life: The functions of proteins in the body: construction and restoration of tissues, synthesis of enzymes and hormones, transportation of substances. Springs of protein: animals (meat, fish, eggs, dairy products) and vegetable (legumes, nuts, seeds, tofu). Recommended daily protein consumption rate. The importance of a variety of protein sources. The risks of excessive protein consumption. Alternative sources of protein (for example, insects, mushrooms).
   3. Fat: Energy and cell health: The role of fats in the body: a source of energy, organs, participation in hormonal synthesis, maintaining the health of the skin and hair. Different types of fats: saturated, unsaturated (mono-saturated and polyunsaturated), trans fats. The benefits and harm of each type of fat. Sources of healthy fats: avocados, olive oil, nuts, seeds, fatty fish. Limiting the consumption of saturated and trans fats. Omega-3 and omega-6 fatty acids: their importance and sources. The ratio of Omega-3 and Omega-6 in the diet.
   4. Carbohydrates: the main source of energy: Types of carbohydrates: simple (sugar) and complex (starch, fiber). The role of carbohydrates in the body: ensuring energy, maintaining the level of glucose in the blood, participation in metabolic processes. Sources of complex carbohydrates: whole grain products, vegetables, fruits, legumes. Limiting the consumption of simple carbohydrates. Glycemic index and glycemic load of products. The effect of carbohydrates on the level of insulin.
   5. Vitamins and minerals: irreplaceable trace elements: The role of vitamins and minerals in the body: participation in metabolic processes, maintaining immunity, protection against free radicals, maintaining the health of bones and teeth. Sources of vitamins and minerals: fruits, vegetables, berries, herbs, nuts, seeds, meat, fish, dairy products. Symptoms of deficiency of vitamins and minerals. The need to take vitamin-mineral complexes.
   6. Fiber: the health of the digestive system: The role of fiber in the body: improving digestion, reducing cholesterol, control of blood sugar, maintaining a feeling of satiety. Sources of fiber: vegetables, fruits, whole grain products, legumes, nuts, seeds. Recommended daily fiber consumption rate. The effect of fiber on the intestinal microbia.
   7. Water: Source of Life: The role of water in the body: maintaining body temperature, transportation of nutrients, waste removal, participation in metabolic processes. Recommended daily water consumption. The effect of dehydration on health. Sources of water: water, tea, juices, fruits, vegetables. The importance of drinking enough water during the day.
   8. Conscious nutrition: Harmony with food: The principles of conscious nutrition: eating slowly, enjoying taste and texture, listening to hunger and saturation signals, avoiding abstracts during food. Advantages of conscious nutrition: improving digestion, reducing overeating, increasing food satisfaction.
   9. Diets: Pros and cons: Various types of diets: Mediterranean, Keto, Vegetarian, Vegan, Paleo. The advantages and disadvantages of each diet. The importance of consulting a doctor or nutritionist before the start of the diet. The risks of irrational diets.
   10. Superfoods: myths and reality: Determination of superfuds. The most popular superfuds: Coji berries, Chia, Kinoa, Avocado, Spirulin seeds. The benefits and harm of superfood. The importance of a balanced diet, and not rely only on superfood.

2. Physical activity: movement is life

   1. The role of physical activity in maintaining health: The influence of physical activity on the cardiovascular system, bone tissue, muscle mass, immune system, mental health. Reducing the risk of chronic diseases (cardiovascular, diabetes, cancer). Improving mood and sleep.
   2. Types of physical activity: diversity for health: Aerobic exercises (running, swimming, walking, cycling). Power training (work with weights, exercises with your own weight). Exercises for flexibility (stretching, yoga, pilates). The importance of a combination of various types of physical activity.
   3. Physical activity recommendations: The recommended duration and intensity of physical activity for different age groups. The importance of regularity. Gradual increase in load. Accounting for individual characteristics and health status.
   4. Advantages of walking: Simplicity and accessibility of walking. The benefits of walking for the cardiovascular system, weight loss, improve mood. Walking recommendations: number of steps per day, pace of walking.
   5. Power training: Enlarging strength and health: The benefits of strength training to strengthen bones, build muscle mass, accelerate metabolism. The choice of exercises for different muscle groups. Correct technique for performing exercises. The importance of warm -up and hitch.
   6. Flexibility exercises: Improving mobility and posture: The benefits of flexibility exercises to improve joint mobility, reduce the risk of injuries, improve posture, and relieve stress. Various types of stretching. The importance of the correct technique of performing exercises.
   7. Active lifestyle: more movement in everyday life: Ways to increase physical activity in everyday life: walking, climbing the stairs, using a bicycle, active games with children. Avoiding prolonged sitting.
   8. Sports: achievement of goals and strengthening health: The choice of sport depending on the interests and physical capabilities. Advantages of sports: improving physical form, strengthening health, socialization, achieving goals. The importance of the correct technique of performing exercises and compliance with safety measures.
   9. Physical activity and age: Adaptation of physical activity to age -related changes. Advantages of physical activity for the elderly: maintaining mobility, reducing the risk of falling, improving cognitive functions.
   10. Physical activity and chronic diseases: Adaptation of physical activity to various chronic diseases. Consultation with a doctor before starting physical activity in the presence of chronic diseases.

3. Sleep and rest: restoration of strength and energy

   1. The role of sleep in maintaining health: The influence of sleep on physical and mental health. Restoration of the body during sleep. Memory consolidation. Hormone regulation. Strengthening the immune system.
   2. Sleep stages: Slow sleep (nrem) and quick sleep (rem). The functions of each stage of sleep. Sleep cycles.
   3. Recommended sleep duration: The recommended duration of sleep for different age groups. Individual needs for a dream.
   4. Sleep disorders: Causes and consequences: Insomnia (insomnia). Apnae of sleep. Restless legs syndrome. Narcolence. The consequences of chronic lack of sleep: a decrease in concentration, memory deterioration, irritability, increasing the risk of diseases.
   5. Sleep hygiene: Creation of optimal sleep conditions: Regular mode of sleep and wakefulness. Comfortable temperature and darkness in the bedroom. Avoiding the use of caffeine and alcohol before bedtime. Limiting the use of electronic devices before bedtime. Relaxing rituals before bedtime (warm bath, reading book, meditation).
   6. Relaxation and stress management: Meditation. Yoga. Respiratory exercises. Listening to soothing music. Walking in nature.
   7. The importance of rest: rebooting for the body: Active rest (travel, sports, hobbies). Passive rest (reading, watching films, sleep). The importance of alternating work and rest.
   8. Relaxation techniques: Auto -training. Progressive muscle relaxation. Visualization.
   9. The impact of stress on sleep: Stress hormones (cortisol, adrenaline). Sleep disturbance due to stress. Stress control methods to improve sleep.
   10. Sleep and productivity: The influence of sleep on concentration, memory and creativity. The importance of full sleep to increase productivity.

4. Stress management: Harmony of the soul and body

   1. The concept of stress: definition and types: Determination of stress. Physiological and psychological stress. Short -term and chronic stress.
   2. Causes of stress: Factors affecting the condition: External stress factors (work, finance, relationships, events in life). Internal stress factors (perfectionism, low self -esteem, negative thoughts).
   3. Physiological reactions to stress: The reaction “Beat or Run”. Exposure of stress hormones (cortisol, adrenaline). Incorrect heartbeat and breathing. Increased blood pressure.
   4. Psychological reactions to stress: Anxiety. Depression. Irritability. Reducing concentration. Slide problems.
   5. The consequences of chronic stress: Cardiovascular diseases. Diabetes. Weakening of the immune system. Problems with digestion. Depression.
   6. Stress management methods: Relaxation techniques (meditation, yoga, breathing exercises). Physical activity. Communication with loved ones. Hobby. Time planning. Delegation of tasks.
   7. Cognitive-behavioral therapy (KPT): Change in thinking to reduce stress: Identification of negative thoughts. A change in negative thoughts on positive ones. Development of problems of solving problems.
   8. Minfulness: Conscious presence in the moment: The practice of awareness. Focusing at the present moment. Accepting your thoughts and feelings without condemnation.
   9. Social support: communication and mutual assistance: The importance of communication with loved ones. Getting support from friends and family. Participation in social groups.
   10. Professional assistance: consultation with a psychologist or psychotherapist: Application for help with serious problems with stress. Advantages of professional assistance.

5. Refusal of bad habits: care for health and longevity

   1. Bad habits: definition and types: Determination of bad habits. Smoking. Alcohol abuse. Drug use. Overeating. Abuse of caffeine. The habit of gnawing your nails.
   2. The effect of smoking on health: The risk of developing lung cancer, cardiovascular diseases, chronic obstructive lung disease (COPD). The effect of smoking on the reproductive system. Passive smoking.
   3. The effect of alcohol abuses on health: Live defeat. Cardiovascular diseases. Brain damage. The risk of cancer. Alcohol dependence.
   4. The effect of drug use on health: Brain damage. Cardiovascular diseases. Damage to the liver and kidneys. Mental disorders. Drug addiction.
   5. Reasons for the development of bad habits: Genetic predisposition. Environment. Stress. Low self-esteem.
   6. Stages of abandoning bad habits: Recognition of the problem. Setting the goal. Development of an action plan. Search for support. Overcoming difficulties. Maintaining the result.
   7. Methods of smoking refusal: Nicotin -replacement therapy (patch, chewing gum, inhalers). Medicines. Psychological support.
   8. Methods of combating alcohol dependence: Detoxication. Rehabilitation. Psychological support.
   9. Advantages of abandoning bad habits: Improving physical and mental health. Increase in life expectancy. Improving the quality of life.
   10. Maintaining a healthy lifestyle after abandoning bad habits: Balanced diet. Physical activity. Stress management. A full -fledged dream. Communication with loved ones.

Section 2: Pure environment: the key to health and longevity

1. Environmental pollution: global problem

   1. Types of environmental pollution: Air pollution. Water pollution. Soil pollution. Noise pollution. Light pollution. Radioactive pollution.
   2. Sources of environmental pollution: Industry. Transport. Agriculture. Household waste. Energy.
   3. Air pollution: threat to the respiratory system: Embraces of industrial enterprises. Exhaust gases of cars. Fuel burning. Dust. Allergens.
   4. Water pollution: lack of pure water: Industrial drains. Agricultural fertilizers and pesticides. Household waste. Oil spills.
   5. Soil pollution: ecosystem violations: Industrial waste. Agricultural fertilizers and pesticides. Household waste. Radioactive waste.
   6. The consequences of environmental pollution for human health: Respiratory diseases. Cardiovascular diseases. Cancer. Neurological disorders. Problems with the reproductive system.
   7. Environmental pollution and climate change: Piano gases emissions. Global warming. Changing weather conditions.
   8. Environmental pollution and biodiversity: Loss of plant species and animals. Violation of ecosystems.
   9. Environmental pollution and economics: The costs of treatment of diseases caused by environmental pollution. Damage to agriculture and tourism.
   10. Global efforts to combat environmental pollution: International agreements. National programs.

2. Air pollution: how to protect yourself and loved ones

   1. The main air pollutants: Solid particles (PM2.5, PM10). Ozone. Nitrogen dioxide. Sulfur dioxide. Carbon monoxide.
   2. Sources of air pollution in cities: Transport. Industry. Heating. Construction.
   3. The effect of air pollution on health: Respiratory diseases (asthma, bronchitis). Cardiovascular diseases. Lung cancer.
   4. How to measure air pollution: Air pollution sensors. Air quality indices. Online services.
   5. Measures of air pollution in the room: Regular cleaning. Improving. Using air cleaners. Avoiding smoking in the room.
   6. Air pollution measures on the street: Using masks. Limiting physical activity on the street during high air pollution periods. Avoiding walks along roads with intense movement.
   7. Green spaces: light cities: The role of trees and plants in air purification. Creation of parks and squares. Landscaping of balconies and roofs.
   8. Environmentally friendly transport: reduction of emissions: Use of public transport. Bike. Electric cars. Hiking.
   9. Energy efficiency: Reducing energy consumption: Using energy -saving light bulbs. Warming of houses. Saving water.
   10. Information of the public: Increased awareness: Conducting educational campaigns. Distribution of information about air pollution and protection measures.

3. Water pollution: access to clean drinking water

   1. Sources of water pollution: Industrial drains. Agricultural fertilizers and pesticides. Household waste. Oil spills.
   2. The main water pollutants: Heavy metals. Organic substances. Bacteria. Viruses. Parasites.
   3. The effect of water pollution on health: Infectious diseases (cholera, dysentery, hepatitis a). Poisoning. Cancer.
   4. Water quality assessment: Chemical analysis. Bacteriological analysis. Visual inspection.
   5. Water purification methods: Filtration. Boiling. Chlorination. Ozonation. Ultraviolet irradiation.
   6. Water filters: choice and use: Mechanical filters. Coal filters. Operations.
   7. Boldwood: an alternative or a solution to the problem: Advantages and disadvantages of bottled water. Environmental consequences of using plastic bottles.
   8. Water saving: responsible consumption: Rational use of water in everyday life. Installation of economical nozzles on taps and showers. Repair of leaks.
   9. Protection of water resources: participation in the preservation of nature: Garbage cleaning on the banks of water bodies. Support for environmental organizations.
   10. Information of the public: Improving awareness of water pollution problems: Conducting educational events. Distribution of information about water purification and water resources saving methods.

4. Soil pollution: soil health – human health

   1. Sources of soil pollution: Industrial waste. Agricultural fertilizers and pesticides. Household waste. Radioactive waste.
   2. The main soil pollutants: Heavy metals. Organic substances. Pesticides. Herbicides. Radionuclides.
   3. The effect of soil pollution on health: Poisoning. Cancer. Neurological disorders. Problems with the reproductive system.
   4. Ways to get pollutants from the soil into the human body: Through food. Through water. Through the air. Through contact with the skin.
   5. Assessment of soil quality: Chemical analysis. Biological analysis. Visual inspection.
   6. Soil cleaning methods: Biological methods (Herbilization, biodegradation). Physico-chemical methods (extraction, flushing).
   7. Organic agriculture: an alternative to traditional agriculture: Using natural fertilizers. Refusal of pesticides and herbicides.
   8. Composting: processing of organic waste: Advantages of composting. Using compost to improve soil quality.
   9. Vertical landscaping: Creation of green zones in cities: Advantages of vertical landscaping. The use of vertical landscaping to clean air and soil.
   10. Public informing: increasing awareness of soil pollution problems: Conducting educational campaigns. Distribution of information about soil purification and organic agriculture.

5. Noise and light pollution: invisible threats

   1. Noise pollution: health consequences: Sleep violation. Stress. Increased blood pressure. Cardiovascular diseases. Hearing loss.
   2. Sources of noise pollution: Transport. Industry. Construction. Household appliances.
   3. Noise protection measures: Sound insulation of the premises. The use of noise -absorbing materials. Restriction of the sound volume. Using headphones with noise reduction.
   4. Light pollution: violation of biorhythms: The influence of artificial lighting on the production of melatonin. Sleep violation. Stress. Increasing the risk of diseases.
   5. Sources of light pollution: Street lighting. Advertising signs. Lighting buildings.
   6. Light pollution protection measures: Using screens to limit the spread of light. Using lamps with directed light. Turning off the light when it is not needed.
   7. Dark zones: preservation of a natural night environment: Creating zones with limited lighting. Support for astronomical observations.
   8. Laws and standards: regulation of noise and light pollution: Development and compliance with laws and standards for limiting noise and light pollution.
   9. Information of the public: Improving awareness of noise and light pollution problems: Conducting educational events. Distribution of information about measures against noise and light pollution.
   10. City planning: Accounting for noise and light pollution factors: When planning new residential areas and industrial zones, it is necessary to take into account the factors of noise and light pollution. The creation of green areas and buffer zones between noise sources and residential buildings.

Section 3: Individual contribution to environmental protection

1. Consumption: less means more

   1. The concept of minimalism: Conscious consumption: Refusal of excessive consumption. Buying only the necessary things. The principle “is better, but better.”
   2. Reduction of waste: processing and re -use: Separate garbage collection. Waste processing. Re -use of things. Composting organic waste.
   3. Energy savings: rational use of resources: Using energy -saving light bulbs. Warming of houses. Saving water. Turning off electrical appliances from the network.
   4. Environmentally friendly transport: choice in favor of health and environment: Use of public transport. Bike. Electric cars. Hiking.
   5. Support for local manufacturers: Reducing transport costs: Buying food and goods from local manufacturers. Small business support. Reducing transportation costs and emissions of greenhouse gases.
   6. Refusal of plastic: the fight against oceans pollution: The use of reusable bags, bottles and containers. Refusal of plastic dishes and packaging.
   7. Repair instead of purchase: extension of the service life: Repair of broken things instead of buying new ones. Extension of the service life of clothing, shoes and household appliances.
   8. Buying goods from processed materials: Support for environmentally friendly production: Purchase of goods made from processed materials. Support for companies using environmentally friendly technologies.
   9. Conscious choice: Accounting for environmental factors when buying goods: Study of labels and certificates. The choice of goods with minimal packaging. Refusal of goods containing harmful substances.
   10. The influence of personal choice: everyone can contribute to the environment: Everyone can contribute to the environment, making a conscious choice in everyday life.

2. Environmentally friendly house: health and harmony

   1. Natural materials: safety and environmental friendliness: The use of natural building and finishing materials (wood, clay, stone). Refusal of synthetic materials identifying harmful substances.
   2. Environmentally friendly detergents: health care and environment: The use of natural detergents based on plant components. Refusal of funds containing chlorine, phosphates and other harmful substances.
   3. Plants in the house: air purification and creating comfort: The use of indoor plants to clean the air and create comfort. The choice of plants that effectively remove air pollutants.
   4. Natural light: energy savings and good mood: Maximum use of natural light. Refusal of excessive artificial lighting.
   5. Ventilation: Providing the influx of fresh air: Regular ventilation of the premises. Installation of air ventilation systems.
   6. Air purification: use of air cleaners: Using air cleaners to remove air pollutants. The choice of air cleaners with HEPA filters.
   7. Water saving: rational use of resources: Installation of economical nozzles on taps and showers. Repair of leaks. Rational use of water for washing and cleaning.
   8. Waste disposal: separate garbage collection and processing: Separate garbage collection. Waste processing. Composting organic waste.
   9. Energy efficiency: Reducing energy consumption: Using energy -saving light bulbs. Insulation of the house. Turning off electrical appliances from the network.
   10. Creating a healthy microclimate: maintaining optimum temperature and humidity: Maintaining optimal temperature and humidity in the rooms. The use of air humidifiers in the heating season.

3. Environmentally friendly food: health on a plate

   1. Organic products: safety and benefit: Buying organic food. Lack of pesticides, herbicides and synthetic fertilizers. Higher content of vitamins and minerals.
   2. Local products: Support for local farmers and reducing transport costs: Buying food from local farmers. Small business support. Reducing transportation costs and emissions of greenhouse gases.
   3. Seasonal products: freshness and accessibility: Eating seasonal fruits and vegetables. Higher content of vitamins and minerals. Lower price.
   4. Plant diet: reducing the load on the environment: An increase in the share of plant products in the diet. Reducing the consumption of meat and dairy products. Reducing the load on the environment (greenhouse gas emissions, the use of water and earth).
   5. Home food: control over the ingredients and preparation methods: Cooking at home. Control over the ingredients and preparation methods. Avoiding harmful additives and trans fats.
   6. Minimization of food waste: Ceremonial attitude to products: Planning purchases. Proper storage of products. The use of food residues to cook new dishes. Composting organic waste.
   7. Conscious consumption: attentive attitude to the choice of products: Study of labels and composition of products. Refusal of products containing harmful substances. The choice of products with minimal packaging.
   8. Growing your own food: connection with nature and healthy nutrition: Growing vegetables, fruits and greens in your own garden or balcony. Obtaining fresh and environmentally friendly products.
   9. Product packaging: refusal of plastic and the choice of environmentally friendly materials: Using reusable containers and bags. Refusal of plastic packaging. The choice of products in packaging made of processed materials.
   10. Increased awareness: Distribution of information about environmentally friendly nutrition: Distribution of information on the benefits of organic products, local products and plant diets.

4. Environmentally friendly transport: choice in favor of health and planet

   1. Walking: benefits for health and environment: Walking on foot. Improving the physical form. Reducing greenhouse gas emissions.
   2. Bicycle: environmentally friendly and economical mode of transport: Using a bicycle for trips to work, to the store and for walks. Improving the physical form. Reducing greenhouse gas emissions.
   3. Public transport: reducing the load on roads and atmosphere: Using buses, trolleybuses, trams and metro. Reducing the load on the roads. Reducing greenhouse gas emissions.
   4. Electric cars: The future of transport: Using electric vehicles. Lack of emissions of pollutants into the atmosphere. Reducing dependence on fossil fuel.
   5. Carchering: Joint use of cars: Using cars according to the car sharing system. Reducing the number of cars on the roads.
   6. Joint trips: fuel savings and communication: Joint trips with colleagues, friends and neighbors. Fuel saving. Reducing greenhouse gas emissions.
   7. Route planning: travel optimization: Route planning in advance. Avoiding traffic jams. Saving time and fuel.
   8. Economical driving: decrease in fuel consumption: Compliance with the speed limit. Smooth acceleration and braking. Regular maintenance of the car.
   9. Using alternative fuel types: reduction of emissions: The use of biofuel, compressed natural gas and other alternative fuel types. Reducing greenhouse gas emissions.
   10. Popularization of environmentally friendly transport: Support for state programs and initiatives: Support for state programs and initiatives for the development of environmentally friendly transport. Information of the public about the advantages of environmentally friendly transport.

5. Active participation in the environmental movement: contribution to the common cause

   1. Environmental organizations: support and volunteering: Support for environmental organizations. Volunteer work in environmental projects.
   2. Participation in promotions and events: attracting attention to problems: Participation in protest against environmental pollution. Organization of environmental measures.
   3. Distribution of information: Improving public awareness: Distribution of information about environmental problems. Improving public awareness of methods of environmental protection.
   4. Support for environmentally responsible business: stimulating the development of environmentally friendly production: Support for companies using environmentally friendly technologies. Refusal of products of companies polluting the environment.
   5. Appeal to the authorities: the requirement to take measures to protect the environment: Appeal to the authorities with a request to take measures to protect the environment. Support for environmental bills.
   6. Education of children and youth: the formation of environmental consciousness: Teaching children and youth with a careful attitude to nature. The formation of environmental consciousness.
   7. Creation of environmental communities: Unification of efforts: Creation of environmental communities. Exchange of experience and knowledge. Joint environmental protection.
   8. Personal example: inspiration for others: Personal example of environmentally responsible behavior. The inspiration of other people to protect the environment.
   9. Continuous training: deepening knowledge in the field of ecology: Continuous training in the field of ecology. The expansion of knowledge about environmental problems and ways to solve them.
   10. Faith in the future: optimism and perseverance: Faith in the possibility of solving environmental problems. Optimism and perseverance in the struggle for a clean environment.

Section 4: The relationship of a healthy lifestyle and a clean environment

1. Breathing: Pure air for the health of the lungs

   1. The effect of air pollution on the respiratory system: Contaminated air irritates the respiratory tract. Increases the risk of respiratory diseases (asthma, bronchitis, pneumonia). The condition of people with chronic lung diseases worsens.
   2. The influence of physical activity on the respiratory system: Physical activity strengthens the respiratory muscles. Improves lung function.