How to avoid diseases: doctors’ advice

Part 1: Fundamentals of Disease Prevention

Health is not just a lack of diseases, it is a state of complete physical, mental and social well -being. Maintaining health requires an integrated approach that includes a healthy lifestyle, regular medical examinations and compliance with the recommendations of doctors. Prevention of diseases plays a key role in ensuring a long and happy life.

1. Balanced nutrition – Health foundation:

   • Variety of products: The diet should include products from all food groups: vegetables, fruits, cereals, proteins and dairy products. Diversity provides the body with all the necessary vitamins, minerals and trace elements.
   • Vegetables and fruits – a storehouse of vitamins: It is recommended to consume at least 5 servings of vegetables and fruits per day. They are rich in antioxidants that protect the body cells from damage caused by free radicals.
   • Zloki – a source of energy: All -grain products, such as oatmeal, buckwheat, brown rice and whole grain bread, provide the body with energy and fiber, which is necessary for the normal operation of the digestive system.
   • Squirrels – building material of the body: Proteins are necessary for tissue growth and restoration. It is important to consume a sufficient amount of protein, both an animal (meat, fish, eggs, dairy products), and vegetable (legumes, nuts, seeds) of origin.
   • Healthy fats – heart protection: Avoid trans fats and saturated fats contained in fast food, fried food and fatty meat. Give preference to unsaturated fats contained in fish, avocados, olive oil and nuts.
   • Sugar and salt restriction: Excess sugar and salt in the diet can lead to the development of various diseases, such as diabetes, obesity and hypertension. Try to eat low sugar and salt products.
   • Drinking mode: It is important to use a sufficient amount of water during the day. Water is necessary for the normal operation of all organs and systems of the body. It is recommended to drink at least 1.5-2 liters of water per day.
   • Cooking: Give preference to cook, baking and steaming. Avoid deep -fried frying and using a large amount of oil.
   • Individual needs: Remember that nutrient needs may vary depending on age, gender, level of physical activity and health status.

2. Physical activity is the key to longevity:

   • Regularity: It is recommended to engage in physical exercises at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity.
   • Variety: Choose the types of physical activity that you like. It can be walking, running, swimming, cycling, dancing, yoga or classes in the gym.
   • Aerobic exercises: Improve the work of the cardiovascular system and help to burn calories.
   • Power training: Strengthen muscles and bones, improve posture and help maintain healthy weight.
   • Flexibility and balance: Improve movements coordination and reduce the risk of injuries.
   • Daily activity: Try to move more during the day. Walk on foot, climb the stairs instead of an elevator, take breaks to warm -up while working.
   • Gradual increase in load: Start with small loads and gradually increase them as the physical shape improves.
   • Consultation with a doctor: If you have any health problems, consult your doctor before starting physical exercises.

3. Healthy sleep is the key to restoration of the body:

   • Duration of sleep: Adults are recommended to sleep 7-8 hours a day.
   • Sleep mode: Try to go to bed and get up at the same time every day, even on the weekend.
   • Comfortable conditions: Provide silence, darkness and coolness in the bedroom.
   • Avoid caffeine and alcohol: Do not drink caffeine and alcohol before bedtime.
   • Relaxing rituals: Create a relaxing ritual before bedtime, for example, reading a book, taking a warm bath or listening to calm music.
   • Limit the use of electronic devices: Do not use electronic devices before bedtime, since the blue light emitted by them can violate the production of melatonin, sleep hormone.
   • Physical activity: Regular physical exercises help improve sleep, but do not do them immediately before bedtime.

4. Stress management – protection against psychosomatic diseases:

   • Determination of stress sources: Determine what causes you stress, and try to minimize the impact of these factors.
   • Relaxation techniques: Use relaxation techniques, such as meditation, yoga, deep breathing and progressive muscle relaxation.
   • Physical activity: Physical exercises help reduce stress and improve mood.
   • Social support: Communicate with friends and loved ones, share your problems and feelings.
   • Hobbies and hobbies: Do what you like and bring pleasure.
   • Time planning: Plan your time to avoid overloads and manage to fulfill all the necessary tasks.
   • Refusing to perfectionism: Do not strive for the ideal in everything. Accept that mistakes are normal.
   • Positive thinking: Try to think positively and find good in any situation.
   • Appeal to a specialist: If you cannot cope with stress yourself, contact a psychologist or psychotherapist.

5. Refusal of bad habits – investment in the future:

   • Smoking: Smoking is one of the main causes of cancer of the lungs, cardiovascular diseases and other serious diseases. Refusal of smoking is one of the most important steps that you can take to improve your health.
   • Alcohol abuse: Alcohol abuse can lead to the development of diseases of the liver, heart, brain and other organs. It is recommended to drink alcohol in moderate quantities or abandon it at all.
   • Drug use: Drug use causes irreparable harm to health and can lead to death.
   • Inal meals: Excessive use of fast food, sweet drinks and other harmful products can lead to obesity, diabetes and other diseases.
   • Sedentary lifestyle: A sedentary lifestyle increases the risk of developing cardiovascular diseases, obesity and other diseases.
   • Lack of sleep: The lack of sleep can lead to a deterioration in memory, concentration of attention and other health problems.

Part 2: specific disease prevention

In addition to general recommendations for maintaining a healthy lifestyle, there is a specific prevention of diseases aimed at preventing the development of specific diseases.

1. Vaccination – reliable protection against infections:

   • National vaccination calendar: Follow the national vaccination calendar to protect yourself and your children from dangerous infectious diseases, such as measles, rubella, mumps, poliomyelitis, diphtheria, tetanus, hepatitis B and others.
   • Influenza vaccination: Every year, vaccinated from influenza, especially if you are risk (elderly people, people with chronic diseases, medical workers).
   • Vaccination from pneumococcal infection: Vaccination from pneumococcal infection is recommended for older people and people with chronic diseases.
   • Vaccination from the human papilloma virus (HPV): Vaccination from HPV is recommended for girls and boys aged 11-12 years to prevent the development of cervical cancer and other types of cancer associated with HPV.
   • Consultation with a doctor: Consult a doctor to find out which vaccines you need.

2. Regular medical examinations – early detection of diseases:

   • General inspection: Regularly undergo a general examination by a doctor, which includes the measurement of blood pressure, pulse, body temperature and assessment of the general state of health.
   • Blood and urine tests: Pass blood and urine tests to detect various diseases, such as anemia, diabetes, kidney and liver disease.
   • Testing vision and hearing: Check your vision and hearing regularly, especially if you experience any problems.
   • Dental examinations: Visit the dentist twice a year for the prevention of caries and other diseases of the teeth and gums.
   • Cancer screening: Complete cancer screening in accordance with the doctor’s recommendations. Cancer screening may include mammography (to detect breast cancer), papal test (to detect cervical cancer), colonoscopy (to detect cancer of the colon) and other types of examinations.
   • Self -study: Regularly conduct a self-examination of the mammary glands (for women) and testicles (for men) to identify any changes.

3. Prevention of cardiovascular diseases:

   • Control of blood pressure: Regularly measure blood pressure and take measures to reduce it if it is increased.
   • Cholesterol level control: Regularly check the blood cholesterol level and take measures to reduce it if it is increased.
   • Healthy nutrition: Observe a healthy diet with a low content of saturated fats, trans fats and cholesterol.
   • Physical activity: Physical exercises regularly.
   • Refusal of smoking: Refuse smoking.
   • Stress management: Manage stress.
   • Weight control: Maintain healthy weight.
   • Consultation with a doctor: Consult a doctor to find out what measures to prevent cardiovascular diseases you need.

4. Diabetes prevention:

   • Weight control: Maintain healthy weight.
   • Healthy nutrition: Observe a healthy diet with a low sugar content and treated carbohydrates.
   • Physical activity: Physical exercises regularly.
   • Blood sugar control: Spended blood sugar regularly, especially if you are risk (overweight people, people with a family history of diabetes, people over 45 years old).
   • Consultation with a doctor: Consult a doctor to find out what measures of diabetes you need.

5. Prevention of osteoporosis:

   • The use of a sufficient amount of calcium and vitamin D: Calcium and vitamin D are necessary for bone health.
   • Physical activity: Physical exercises regularly, especially strength training.
   • Refusal of smoking and abuse of alcohol: Smoking and abuse of alcohol increase the risk of osteoporosis.
   • Consultation with a doctor: Consult a doctor to find out what measures to prevent osteoporosis you need.

6. Prevention of infectious diseases:

   • Hand hygiene: Wash your hands with soap and water regularly, especially after visiting public places, before meals and after visiting the toilet.
   • Avoid contact with sick people: Avoid contact with people who have signs of infectious diseases such as coughing, runny nose and fever.
   • Vaccination: Vaccinated from infectious diseases from which there are vaccines.
   • Safe sex: Use condoms to protect against sexually transmitted diseases.
   • Safe meals: Follow the rules of hygiene in cooking and avoid eating raw or undercooked foods.
   • Consultation with a doctor: Consult a doctor to find out what measures to prevent infectious diseases you need.

Part 3: Prevention of specific diseases depending on age and gender

Prevention of diseases should be adapted to age and floor, since the risks of developing certain diseases change with age and depend on the floor.

1. Prevention of diseases in children:

   • Vaccination: Strictly observe the national vaccination calendar.
   • Healthy nutrition: Provide the child with a balanced diet rich in vitamins and minerals.
   • Physical activity: Encourage the child to physical activity.
   • Safety: Ensure the security of the child at home, on the street and in transport.
   • Regular medical examinations: Regularly visit the pediatrician for preventive examinations.
   • Hygiene: Accustom the child to personal hygiene rules.
   • Restriction of the time spent in front of the screen: Limit the time spent by the child in front of the TV screen, computer and other electronic devices.
   • Psychological health: Pay attention to the psychological health of the child and contact a specialist if necessary.

2. Prevention of diseases in women:

   • Regular gynecological examinations: Regularly visit a gynecologist for preventive examinations, including papa tests and examination of the mammary glands.
   • Breast cancer screening: Mammography in accordance with the doctor’s recommendations.
   • Hormonal background control: Control the hormonal background, especially during menopause.
   • Prevention of osteoporosis: Use a sufficient amount of calcium and vitamin D, do physical exercises.
   • Healthy nutrition: Observe a healthy diet.
   • Physical activity: Physical exercises regularly.
   • Safe sex: Use condoms to protect against sexually transmitted diseases.
   • Pregnancy planning: Plan a pregnancy and undergo the necessary examinations before conception.

3. Prevention of diseases in men:

   • Regular medical examinations: Regularly visit a doctor for preventive examinations, including prostate check.
   • Prostate cancer screening: Complete prostate cancer screening in accordance with the doctor’s recommendations.
   • Prevention of cardiovascular diseases: Control blood pressure, cholesterol level, follow a healthy diet, do physical exercises.
   • Healthy nutrition: Observe a healthy diet.
   • Physical activity: Physical exercises regularly.
   • Refusal of smoking and abuse of alcohol: Refuse smoking and alcohol abuse.
   • Weight control: Maintain healthy weight.

4. Prevention of diseases in the elderly:

   • Regular medical examinations: Regularly visit a doctor for preventive examinations.
   • Vaccination: Vaccinated from influenza and pneumococcal infection.
   • Downs prevention: Take measures to prevent falls, such as the installation of handrails in the bathroom and using the cane if necessary.
   • Healthy nutrition: Observe a healthy diet rich in vitamins and minerals.
   • Physical activity: Regularly engage in physical exercises adapted to age and physical capabilities.
   • Social activity: Support social activity and communication with friends and relatives.
   • Management of chronic diseases: Carefully control chronic diseases such as diabetes, hypertension and osteoporosis.
   • Optimization of medication: Consult a doctor about optimizing medication.

Part 4: Special recommendations

1. Travel and prevention of diseases:

   • Vaccination: Before a trip to countries with a high risk of infectious diseases, consult a doctor about the necessary vaccination.
   • Malaria prevention: If you travel to the regions where malaria is common, take preventive drugs.
   • Safe meals and drinking: Eat only safe water and food. Avoid the use of raw water, ice and nonpasturized dairy products.
   • Insect protection: Use repellents to protect against insects that can carry infectious diseases.
   • Medical insurance: Make medical insurance for the duration of the trip.
   • Patch: Gather a first -aid kit with the necessary medicines and first -aids.

2. Work and prevention of diseases:

   • Ergonomics of the workplace: Organize your workplace in accordance with the principles of ergonomics to avoid pain in the back, neck and other parts of the body.
   • Regular breaks: Take regular breaks during work to stretch and relax.
   • Stress management: Manage stress at work.
   • Safety at the workplace: Follow the safety rules at the workplace.
   • Compliance with the regime of work and rest: Follow the mode of work and rest to avoid overwork.
   • Preventive examinations: Preventive examinations regularly if your work is related to harmful factors.

3. Genetic predisposition and prevention of diseases:

   • Family History: Find out your family history of diseases.
   • Genetic testing: If necessary, pass genetic testing to learn about your predisposition to certain diseases.
   • Individual prevention plan: Develop an individual plan for the prevention of diseases, taking into account your genetic predisposition.
   • Consultation with a geneticist: Consult a geneticist to obtain additional information and recommendations.

Part 5: Myths and misconceptions about the prevention of diseases

There are many myths and misconceptions about the prevention of diseases that can mislead and lead to incorrect decisions. It is important to critically evaluate the information and trust only verified sources.

1. Myth: Vitamins and food additives can replace healthy nutrition. Vitamins and food additives can be useful in certain cases, but they cannot replace a balanced diet. The best way to get all the necessary nutrients is to use a variety of products.

2. Myth: The more vitamins, the better. Excessive use of vitamins can be harmful to health. Some vitamins, such as vitamin A and vitamin D, can accumulate in the body and cause toxic effects.

3. Myth: physical exercises are necessary only for weight loss. Physical exercises are important not only for weight loss, but also for maintaining the health of the cardiovascular system, strengthening bones and muscles, improving the mood and reducing the risk of chronic diseases.

4. Myth: Sleep is important only to restore strength. Sleep is necessary not only to restore strength, but also for the normal functioning of the brain, the immune system and other organs and systems of the body.

5. Myth: Stress is always harmful. A small amount of stress can be useful, as it stimulates the body to action. However, chronic stress can negatively affect health.

6. Myth: vaccines cause autism. Scientific research does not confirm the relationship between vaccines and autism.

7. Myth: Natural treatment methods are always safe. Natural treatment methods can be effective, but they are not always safe. Some herbs and other natural remedies can interact with medicines and cause side effects.

8. Myth: self -medication is always safe. Self -medication can be dangerous, as it can lead to improper diagnosis and treatment. Always consult a doctor before starting treatment.

Part 6: Final recommendations

Prevention of diseases is a comprehensive and continuous process that requires a conscious approach and active participation. Compliance with the recommendations of doctors, a healthy lifestyle and regular medical examinations will help you maintain health and live a long and happy life. Remember that prevention is better than treatment.

Important comments:

• Individual approach: Always consult a doctor to get individual recommendations for the prevention of diseases that take into account your characteristics and risks.
• Reliable sources of information: Trust only verified sources of health information.
• Constant training: Continue to learn new things about the prevention of diseases and adapt your lifestyle in accordance with new knowledge.
• Active lifestyle: Be active and responsible for your health.

Following these tips, you can significantly reduce the risk of developing many diseases and improve the quality of your life. Health is the most valuable thing we have, and it must be protected.