Human health of 50% depends on the lifestyle

Human health of 50% depends on the lifestyle: deep analysis and practical recommendations

Chapter 1: The fundamental principles of a healthy lifestyle

1. 1 Definition and components of a healthy lifestyle (healthy lifestyle)

   A healthy lifestyle (healthy lifestyle) is a holistic system of principles and practices aimed at maintaining and improving the physical, mental and social well -being of a person. It includes a set of conscious actions and habits that contribute to the strengthening of health, the prevention of diseases and extend active longevity. Key components of healthy lifestyle:

   • Rational nutrition: Balanced consumption of nutrients, vitamins and minerals.
   • Regular physical activity: Maintaining the optimal level of motor activity.
   • Psycho -emotional stability: Stress management and maintaining a positive mood.
   • Refusal of bad habits: Exception or minimizing the use of alcohol, tobacco and narcotic substances.
   • Full dream: Ensuring sufficient duration and quality of sleep.
   • Compliance with the regime of work and rest: Optimization of the working schedule and rest time.
   • Personal hygiene: Maintaining the purity of the body and the environment.
   • Regular medical examinations: Preventive examination to detect diseases in the early stages.
   • Environmental literacy: A conscious attitude to the environment and minimizing negative impact.
   • Social activity: Maintaining active social life and participation in social activities.

2. 2 Epidemiological data: the influence of lifestyle on health

   Numerous epidemiological studies confirm the significant impact of the lifestyle on the state of health. For example, studies show that:

   • More than 70% of cardiovascular diseases, 90% of type 2 diabetes and 30% oncological diseases are associated with lifestyle.
   • Insufficient physical activity is the cause of about 6% of deaths around the world.
   • Improper nutrition contributes to the development of obesity, which, in turn, increases the risk of developing many diseases.
   • Smoking is a cause of about 20% of all deaths from cardiovascular diseases and 80-90% of lung cancer.
   • Chronic stress negatively affects the immune system and increases the risk of various diseases.

   These data indicate that a change in lifestyle can significantly improve the state of health and extend life.

3. 3 Genetics and lifestyle: interaction of factors

   Although a genetic predisposition plays a role in the development of some diseases, a way of life can significantly affect the manifestation of these genes. Epigenetics studies changes in genes expression that are not associated with a change in the sequence of DNA, but are caused by environmental factors and lifestyle.

   • Nutrition: Certain foods may turn on or off certain genes. For example, folic acid contained in green vegetables can protect against defects in the nervous tube in newborns.
   • Physical activity: Regular exercises can improve the expression of genes associated with the metabolism of glucose and lipids, reducing the risk of developing type 2 diabetes and cardiovascular diseases.
   • Stress: Chronic stress can change the expression of genes associated with inflammation and the immune system, increasing the risk of developing various diseases.

   Thus, even in the presence of a genetic predisposition to certain diseases, a healthy lifestyle can help prevent their development or soften their course.

Chapter 2: rational nutrition as a basis for health

2. 1 Basic principles of balanced nutrition

   A balanced nutrition is to provide the body with all the necessary nutrients in optimal quantities and ratios. Basic principles of balanced nutrition:

   • Variety: The use of a wide range of products from different food groups (vegetables, fruits, grains, proteins, dairy products).
   • Moderation: Compliance with reasonable portions and calorie content.
   • Balance: Ensuring the correct ratio of proteins, fats and carbohydrates.
   • Regularity: Eating at the same time every day.
   • Individualization: Accounting for individual needs, age, gender, level of physical activity and health status.

3. 2 Proteins, fats, carbohydrates: role and meaning in nutrition

   • Squirrels: It is necessary for the construction and restoration of tissues, the synthesis of enzymes and hormones, as well as for immune protection. Sources: meat, fish, poultry, eggs, dairy products, legumes, nuts.
   • Fat: They are a source of energy, participate in the synthesis of hormones and cell membranes, and also help to absorb fat -soluble vitamins. It is important to give preference to unsaturated fats contained in vegetable oils, fish and nuts. Limit the consumption of saturated fats contained in fatty meat and dairy products. Avoid trans fats contained in processed foods.
   • Carbohydrates: Are the main source of energy for the body. It is important to give preference to complex carbohydrates contained in whole grain products, vegetables and fruits. Limit the consumption of simple carbohydrates contained in sugar, sweets and processed foods.

4. 3 Vitamins and minerals: irreplaceable micronutrients

   Vitamins and minerals are necessary for the normal functioning of the body, regulation of metabolism and maintaining immunity.

   • Vitamins: Organic compounds that are not synthesized in the body or synthesized in insufficient quantities. Sources: fruits, vegetables, berries, meat, fish, dairy products.
   • Minerals: Inorganic substances that are also necessary for the normal functioning of the body. Sources: vegetables, fruits, grains, meat, fish, dairy products.

   The deficiency of vitamins and minerals can lead to various diseases. It is important to use a variety of products to ensure the sufficient receipt of these micronutrients. In some cases, it may be necessary to take vitamin-mineral complexes on the recommendation of a doctor.

5. 4 Hydratation: Water value for health

   Water is necessary for all vital processes in the body. It is involved in the transport of nutrients, regulation of body temperature, removal of waste and maintaining blood volume. It is recommended to drink at least 1.5-2 liters of water per day. Increase water consumption during physical exertion, in hot weather and in some diseases. Give preference to clean water, not sweet drinks.

6. 5 The principles of healthy diet in different age periods

   The needs for nutrients are changing with age.

   • Children and adolescents: A sufficient amount of protein, calcium and iron for growth and development is necessary.
   • Adults: A balanced diet is necessary to maintain health and prevent diseases.
   • Elderly people: A sufficient amount of protein, calcium, vitamin D and vitamin B12 is necessary to maintain muscle mass, bone health and nervous system.

7. 6 Power and prevention of diseases

   Proper nutrition plays an important role in the prevention of various diseases.

   • Cardiovascular diseases: Limiting the consumption of saturated fats, cholesterol and salt, an increase in fiber consumption, fruits and vegetables.
   • Type 2 diabetes: Limiting the consumption of simple carbohydrates, an increase in fiber consumption and regular physical activity.
   • Obesity: Limiting calorie content, increasing fiber consumption, protein and regular physical activity.
   • Oncological diseases: Increased consumption of fruits, vegetables, fiber and restriction of red meat and processed foods.

Chapter 3: Physical activity: Movement – Life

3. 1 Types and forms of physical activity

   Physical activity includes any body movements produced by skeletal muscles that lead to energy consumption. It can be of different intensities and duration.

   • Aerobic exercises: Exercises that increase the frequency of heart contractions and breathing, such as walking, running, swimming, cycling.
   • Power exercises: Exercises that strengthen muscles, such as lifting weights, push -ups, squats.
   • Flexibility exercises: Exercises that improve joint mobility, such as stretching, yoga, pilates.
   • Exercise of equilibrium: Exercises that improve balance, such as standing on one leg, walking along the line.

4. 2 Recommendations on physical activity for different age groups

   • Children and adolescents: At least 60 minutes of moderate or intensive physical activity every day.
   • Adults: At least 150 minutes of moderate or 75 minutes of intensive aerobic activity per week, as well as strength exercises at least twice a week.
   • Elderly people: Physical activity should be adapted to health and capabilities. Aerobic activity of moderate intensity, strength exercises and equilibrium exercises are recommended.

5. 3 Advantages of regular physical activity

   Regular physical activity brings many benefits for health.

   • Improving the cardiovascular system: Reducing the risk of developing cardiovascular diseases, stroke and high blood pressure.
   • Weight control: Calorie burning and maintaining a healthy weight.
   • Strengthening muscles and bones: An increase in muscle mass and bone density, a decrease in the risk of osteoporosis.
   • Improving mood: The development of endorphins that improve mood and reduce stress.
   • Reducing the risk of diabetes of type 2: Improving insulin sensitivity.
   • Improvement: A stronger and high -quality sleep.
   • Increase in life expectancy: A longer and more active life.

6. 4 Motivation for physical activity and overcoming barriers

   Many people experience difficulties with the beginning and maintaining regular physical activity.

   • Motivation tips:

     • Choose a type of physical activity that you like.
     • Take physical activity with friends or family.
     • Set up realistic goals.
     • Award yourself for achieving goals.
     • Do not give up, even if you missed several training.

   • Overcoming barriers:

     • Lack of time: Plan physical activity in your schedule.
     • Fatigue: Start with small loads and gradually increase them.
     • Lack of motivation: Find a partner for training or join the sports group.
     • Injuries: Consult a doctor or physiotherapist.

7. 5 Physical activity and mental health

   Physical activity has a positive effect on mental health.

   • Reducing stress and anxiety: Physical activity helps to reduce stress hormones and improve mood.
   • Improvement: Regular physical activity contributes to stronger and more high -quality sleep.
   • Improving self -esteem: Physical activity helps to improve well -being and self -confidence.
   • Reduction of risk of depression: Physical activity can be an effective means of preventing and treating depression.

Chapter 4: Psycho -emotional stability and stress management

4. 1 The nature of stress and its effect on health

   Stress is a reaction of the body to any requirements or threats. It can be caused by various factors, such as work, study, relationships, financial problems or illnesses.

   Short -term stress can be useful, as it helps to mobilize the body’s resources to overcome difficulties. However, chronic stress can negatively affect health.

   • Physiological consequences of stress:

     • Increased blood pressure and heart rate.
     • Increasing the level of stress hormones (cortisol and adrenaline).
     • Reducing immunity.
     • Sleep violation.
     • Problems with digestion.

   • Psychological consequences of stress:

     • Anxiety.
     • Depression.
     • Irritability.
     • Fatigue.
     • Problems with concentration.

5. 2 Stress management methods

   There are many stress management methods that help reduce its negative effect on health.

   • Physical activity: Regular exercises help reduce stress hormones and improve mood.
   • Respiratory exercises: Deep and slow breathing helps to calm the nervous system.
   • Meditation and Mindfulness: Meditation and mindfulness help to focus on the present moment and reduce the alarm.
   • Progressive muscle relaxation: This method includes tension and relaxation of various muscle groups, which helps relieve tension in the body.
   • Preview: The representation of pleasant and relaxing images helps to reduce stress.
   • Creativity: Creativity classes, such as drawing, music or writing, help to express emotions and reduce stress.
   • Communication with friends and family: Support for loved ones helps to cope with stress.
   • Time management: The organization of time and priorities helps to reduce the feeling of overload.
   • Compliance with sleep and rest mode: A sufficient dream helps to restore strength and reduce susceptibility to stress.
   • Humor: Laughter helps to reduce stress and improve mood.

6. 3 Development of psychological stability (rubberity)

   Rubilation is the ability to adapt to difficulties and recover after stress.

   • Factors contributing to the development of rubberity:

     • Positive thinking.
     • Optimism.
     • Self -consciousness.
     • The ability to set goals.
     • Social support.
     • The ability to solve problems.
     • Sense of humor.
     • The ability to learn by mistakes.

   • Tips for the development of rubberity:

     • Practice positive thinking.
     • Develop a sense of humor.
     • Install realistic goals.
     • Learn to solve problems.
     • Surround yourself with supporting people.
     • Take care of yourself (nutrition, sleep, physical activity).
     • Do not be afraid to ask for help.

7. 4 The importance of positive thinking and optimism

   Positive thinking and optimism have a positive effect on health.

   • Advantages of positive thinking and optimism:

     • Reducing stress and anxiety.
     • Improving mood.
     • Strengthening immunity.
     • Increase in life expectancy.
     • Improving the cardiovascular system.
     • Fatherer recovery after illness.

   • Tips for the development of positive thinking and optimism:

     • Focus on positive aspects of life.
     • Notice and appreciate the little joys.
     • Avoid negative thoughts and conversations.
     • Surround yourself with positive people.
     • Practice gratitude.
     • Believe in yourself and your capabilities.

Chapter 5: Refusal of bad habits: Step to a healthy future

5. 1 Influence of smoking on health

   Smoking is one of the main causes of preventive mortality around the world.

   • Diseases associated with smoking:

     • Lung cancer, larynx, oral cavities, esophagus, bladder, kidneys, pancreas, cervix and stomach.
     • Cardiovascular diseases (myocardial infarction, stroke, atherosclerosis).
     • Chronic obstructive lung disease (COPD).
     • Bronchitis.
     • Pneumonia.
     • Osteoporosis.
     • Infertility.
     • Cataract.
     • Inflammation right.

   • The influence of passive smoking: Passive smoking is also harmful to health and can cause the same diseases as active smoking, especially in children.

6. 2 The effect of alcohol abuses on health

   Alcohol abuse can lead to serious health problems.

   • Diseases associated with alcohol abuse:

     • Cirrhosis.
     • Pancreatitis.
     • Cardiovascular diseases (cardiomyopathy, arrhythmias).
     • Cancer (liver, esophagus, chest, colon).
     • Brain damage.
     • Alcohol dependence.
     • Depression.
     • Insomnia.
     • Increased risk of injuries and accidents.

   • Recommendations for alcohol use: If you drink alcohol, do it moderately. For women, this means no more than one alcoholic drink per day, and for men – no more than two.

7. 3 Influence of drug use on health

   Drug use has a destructive effect on health and can lead to death.

   • Diseases associated with drug use:
     • Addiction.
     • Overdose.
     • Infectious diseases (HIV, hepatitis B and C).
     • Brain damage.
     • Mental disorders (schizophrenia, depression).
     • Cardiovascular diseases.
     • Damage to the liver and kidneys.
     • Breathing problems.
     • Death.

8. 4 Strategies for overcoming dependencies

   Overcoming addictions is a complex and long process that requires professional help.

   • Dependencies treatment methods:

     • Drug treatment.
     • Psychotherapy.
     • Support groups.
     • Rehabilitation centers.

   • Important factors for successful overcoming dependence:

     • Recognition of the problem.
     • Motivation to change.
     • Support for loved ones.
     • Professional help.
     • Development of strategies for overcoming traction.
     • Change in lifestyle.
     • Prevention of relapses.

Chapter 6: Sleep and rest: health restoration

6. 1 Health sleep value

   Sleep is necessary for physical and mental health. During sleep, the body is restored, immunity is strengthened, memory and concentration of attention are improved.

   • Physiological processes occurring during sleep:

     • Restoration of tissues and cells.
     • Synthesis of hormones.
     • Strengthening immunity.
     • Removing toxins from the brain.
     • Metabolism regulation.

   • Psychological processes occurring during sleep:

     • Processing and consolidation of information.
     • Improving memory and concentration.
     • Regulation of emotions.
     • Stress decrease.

7. 2 Recommendations for the duration and quality of sleep

   The recommended duration of adult sleep is 7-8 hours a day.

   • Tips for improving sleep quality:
     • Observe the regular sleep mode (go to bed and wake up at the same time every day, even on weekends).
     • 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.
     • Take physical activity regularly, but not before bedtime.
     • Avoid using electronic devices before bedtime (phones, tablets, computers).
     • Practice relaxing techniques before bedtime (meditation, breathing exercises, warm bath).

8. 3 Sleep disorders and their consequences

   Sleep disorders can negatively affect health.

   • The most common sleep disturbances:

     • Insomnia.
     • Apnee in a dream.
     • Restless legs syndrome.
     • Narcolence.

   • The consequences of sleep disturbances:

     • Fatigue.
     • Problems with concentration.
     • Reducing immunity.
     • Increased risk of developing cardiovascular diseases, type 2 diabetes and depression.
     • Increased risk of accidents.

9. 4 The role of rest in maintaining health

   Rest is necessary to restore strength and maintain health.

   • Types of rest:

     • Physical rest (sleep, relaxation).
     • Mental rest (meditation, communication with friends and family, hobbies).
     • Social rest (communication with people, participation in events).
     • Sensor rest (avoiding overloading with information and sensory stimuli).
     • Creative rest (creativity classes).

   • Recreation tips:

     • Plan a rest for relaxation.
     • Find the types of relaxation that you like.
     • Do not feel guilty for resting.
     • Learn to say no things that deplete you.
     • Surround yourself with supporting people.

Chapter 7: Personal hygiene and infections prevention

7. 1 Basic rules of personal hygiene

   Personal hygiene is a set of rules aimed at maintaining the purity of the body and the environment to prevent the spread of infections.

   • Basic rules of personal hygiene:
     • Regular washing of hands with soap, especially after visiting the toilet, before meals and after contact with dirty surfaces.
     • Acceptance of a shower or bath every day.
     • Obroke care (teeth brushing twice a day, using a dental thread).
     • Regular change of underwear and clothing.
     • Wearing clean clothes and shoes.
     • The use of individual hygiene items (towels, toothbrushes, combs).
     • Following hygiene in cooking.
     • Regular cleaning of the house.

8. 2 The value of hand washing for the prevention of infections

   Hand washing is one of the most effective ways to prevent the spread of infections.

   • When you need to wash your hands:

     • After visiting the toilet.
     • Before eating.
     • After cooking.
     • After contact with dirty surfaces.
     • After coughing or sneezing.
     • After contact with a sick person.
     • After working in the garden or garden.

   • How to wash your hands correctly:

     • Wet your hands with warm water.
     • Apply soap.
     • Rub your hands thoroughly for 20 seconds, paying attention to your palms, back sides of the hands, fingers and areas under the nails.
     • Rinse the soap thoroughly with water.
     • Dry your hands with a clean towel or paper towel.

9. 3 Vaccination as a method of preventing infectious diseases

   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 that provide protection against the disease.

   • Recommended vaccination schedule: There are national vaccinations designed to protect against the most common infectious diseases. It is important to comply with vaccination recommendations to protect yourself and others.

10. 4 Prevention of the spread of infectious diseases

    • Tips for the prevention of the spread of infectious diseases:
      • Wash your hands regularly.
      • Avoid contact with sick people.
      • Cover your mouth and nose with coughing and sneezing.
      • Vaccinated.
      • Follow the rules of personal hygiene.
      • Improte the rooms.
      • Maintain cleanliness in the house.
      • Strengthen the immune system (proper nutrition, physical activity, sufficient sleep).

Chapter 8: Regular medical examinations: warning – best treatment

8. 1 The value of preventive medical examinations

   Preventive medical examinations allow you to identify diseases in the early stages, when treatment is most effective.

   • The goals of preventive medical examinations:
     • Identification of risk factors for the development of diseases.
     • Screening for the presence of diseases.
     • Early detection of diseases.
     • Prevention of complications of diseases.
     • Assessment of health status.
     • Development of individual recommendations on a healthy lifestyle.

9. 2 Recommendations for the frequency and volume of medical examinations

   The recommended frequency and volume of medical examinations depend on age, gender, heredity and health status.

   • The main medical examinations recommended for adults:
     • Measurement of blood pressure.
     • Determination of cholesterol in the blood.
     • Determining the level of glucose in the blood.
     • Electrocardiogram (ECG).
     • Fluorography or radiography of the lungs.
     • General blood test.
     • General urine analysis.
     • Inspection of the therapist.
     • Inspection of the dentist.
     • Inspection of a gynecologist (for women).
     • Inspection of the urologist (for men).
     • Screening for cancer (depending on age and risk factors).

10. 3 Cancer screening: Early detection is the key to successful treatment

    Cancer screening allows you to identify malignant neoplasms in the early stages, when treatment is most effective.

    • The main types of cancer screening:

      • Mammography (screening for breast cancer).
      • Dad test (screening for cervical cancer).
      • Colonoscopy (screening for colon cancer).
      • Psa test (screening for prostate cancer).
      • Florography of the lungs (screening for lung cancer).

    • Recommendations for cancer screening: Follow the recommendations of the doctor to screening for cancer in accordance with your age, gender and risk factors.

11. 4 The value of the doctor when the symptoms occur

    It is important to consult a doctor when any alarming symptoms appear, even if they seem insignificant. Early seeking a doctor can help identify the disease at an early stage and begin treatment on time.

Chapter 9: Environmental literacy: care for the health of the planet – care for your health

9. 1 Environmental impact on health

   The state of the environment has a significant impact on human health. Pollution of air, water and soil, as well as climate change can lead to various diseases.

   • Air pollution: Can cause respiratory diseases, cardiovascular diseases and lung cancer.
   • Water pollution: It can cause infectious diseases, poisoning and cancer.
   • Soil pollution: Can cause poisoning and cancer.
   • Change climate: It can lead to an increase in the frequency and intensity of extreme weather phenomena, such as heat, floods and droughts, which can cause injuries, infectious diseases and malnutrition.

10. 2 Environmental problems and their consequences for health

    • Main environmental problems:

      • Air pollution.
      • Water pollution.
      • Soil pollution.
      • Climate change.
      • Loss of biodiversity.
      • Forest cutting down.
      • Waste pollution.

    • The consequences of environmental health problems:

      • Respiratory diseases.
      • Cardiovascular diseases.
      • Infectious diseases.
      • Poisoning.
      • Cancer.
      • Injuries.
      • Malnutrition.
      • Mental disorders.

11. 3 Personal contribution to environmental protection

    Everyone can contribute to the protection of the environment and thereby improve their health and health of future generations.

    • Tips for an environmentally friendly lifestyle:
      • Reduce energy consumption (turn off the light when you leave the room, use energy -saving lights, warm the house).
      • Reduce water consumption (take a short shower, do not leave the crane open during teeth brushing, repair the flowing taps).
      • Use public transport, bicycle or walk.
      • Buy local products and organic products.
      • Reduce meat consumption.
      • Sort waste and hand them over for processing.
      • Use things again.
      • Do not throw out the garbage on the street.
      • Plant a tree.
      • Support environmental organizations.

12. 4 Environmentally friendly products and their importance to health

    The use of environmentally friendly products can improve health and reduce the risk of diseases.

    • Environmentally friendly products: Products grown without the use of chemical fertilizers, pesticides and herbicides.
    • Advantages of ecologically clean products:
      • Reducing the risk of exposure to harmful chemicals.