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Healthy lifestyle: international experience
Chapter 1: Physical activity – global prospects
Physical activity is the cornerstone of a healthy lifestyle. Throughout the world of the government, healthcare organizations and individuals recognize its decisive role in the prevention of chronic diseases, improve mental health and increase overall quality of life. However, approaches to stimulating and maintaining physical activity differ significantly depending on cultural, socio-economic and environmental factors.
1.1 Scandinavian countries: emphasis on active transport and rest in nature
Scandinavian countries, such as Denmark, Norway and Sweden, are invariably among the most healthy nations in the world. Their success is largely explained by the integration of physical activity into everyday life. Active transport, such as cycling and walking, deeply rooted in their culture. Urban planning prioritizes bicycle paths, pedestrian zones and convenient public transport systems, which makes active movement a natural and convenient choice. For example, in Copenhagen, more than 50% of the population drives a bicycle to work or study daily.
In addition, Scandinavian countries emphasize the importance of nature rest. Access to natural landscapes, such as forests, lakes and mountains, everydays, and people are actively encouraging to spend time in the fresh air, engaged in activities such as walking walks, skis and swimming. The concept of “friluftsliv” (outdoor life) was deeply rooted in Scandinavian culture and is considered an important component of well -being. National parks and reserves are well served and easily accessible to everyone. The programs financed by the state encourage young people to participate in open air events from an early age.
1.2 Japan: walking culture and specialized exercises
Japan has one of the highest expected life continues in the world, which is largely due to its unique approach to physical activity. Walking is a traditional type of exercise that deeply rooted in Japanese culture. Directed urban areas encourage people to walk to the destination, and public transport often requires a significant amount of walking. In addition, Japanese gardens and parks are designed to stimulate walks and contemplation.
In addition to walking, in Japan there are many specialized exercises that are promoted to health and longevity. Radio Taiso is a morning gymnastics, which is broadcast on radio and television and is performed by millions of people across the country. It consists of simple stretching exercises and mobility, which are designed to improve blood circulation and overall well -being. “Kendo” and “judo” are traditional martial arts that not only improve physical shape, but also develop discipline and concentration. “Tai Chi” (known as Ty Chi Chuan) is becoming more and more popular, especially among the elderly, thanks to its soft movements and advantages for balance and coordination.
1.3 Netherlands: bicycle infrastructure and national bicycle policy
The Netherlands are a world -famous bicycle country where a bicycle is not only a sport, but also the main way of movement. A branched bicycle infrastructure, including individual bicycle paths, traffic lights and parking for bicycles, makes a bicycle safe, convenient and attractive to all ages. For example, in Amsterdam there are more bicycles than residents.
The Government of the Netherlands is actively promoting bicycle by national bicycle policy, which includes investments in bicycle infrastructure, educational programs and campaigns to increase awareness. Cycling is integrated into the school curriculum, and children from an early age learn to ride a bicycle safely. Many companies offer employees bicycle benefits, such as subsidies for buying bicycles and parking for bicycles at the workplace. The Cycling of the Netherlands (FietSersbond) plays an important role in promoting bicycle policy and protecting the rights of cyclists.
1.4 United States: a variety of approaches and challenges of inequality
In the United States, approaches to physical activity are very different depending on the region, socio-economic status and culture. In some cities, such as Portland and Boolder, there is a significant emphasis on active transport and outdoor rest, with a developed bicycle infrastructure and access to parks and paths. However, in many other areas, a car culture prevails, and the lack of safe and convenient pedestrian and bicycle routes prevents active movement.
An increase in physical activity in the United States is faced with serious problems of inequality. Low income areas often have limited access to safe and affordable places for physical activity, such as parks, sports grounds and pools. In addition, people living in these areas can face additional barriers, such as an unsafe environment, lack of time and financial resources. Programs aimed at eliminating these inequalities are crucial to ensure that everyone has the opportunity to lead an active lifestyle. Public initiatives, such as creating public gardens, developing city parks and expanding access to physical activity programs for youth, play an important role.
1.5 Brazil: capoeira and street activity
Brazil is distinguished by its unique approach to physical activity, which is largely based on cultural traditions and street activity. Capoeira, Afro-Brazilian martial art, combining elements of martial arts, acrobatics, music and dance, is a popular way to stay in shape and communicate with culture. Capoeira is practiced in parks, on beaches and in public centers throughout Brazil and attracts people of all ages and abilities.
Street activity also plays an important role in the Brazilian lifestyle. The beaches are popular sports places such as football, volleyball and surfing. Street markets and festivals create opportunities for walking and communication. Parks and public places are often equipped with street simulators that people can use for free. However, access to these capabilities is not always equal, and efforts to improve infrastructure and security in areas with low income are crucial.
Chapter 2: Nutrition – global strategies and food traditions
Food is another important component of a healthy lifestyle. What we eat directly affects our physical and mental health, as well as the risk of developing chronic diseases. International nutrition approaches are very different depending on food traditions, the availability of food and economic factors.
2.1 Mediterranean diet: Golden standard for a healthy diet
The Mediterranean diet, typical of countries bordering on the Mediterranean Sea, such as Greece, Italy and Spain, is considered one of the most healthy and stable nutritional methods in the world. It is characterized by high consumption of olive oil, fruits, vegetables, whole grain products, legumes and fish, as well as moderate consumption of dairy products and wine and limited red meat consumption.
Numerous studies have shown that the Mediterranean diet is associated with a decrease in the risk of cardiovascular diseases, type 2 diabetes, some types of cancer and cognitive decline. Olive oil, the main component of the diet, richly mono -saturated fats and antioxidants that are useful for the health of the heart. Fruits and vegetables contain vitamins, minerals and fiber, which support the general state of health. Fish is a good source of omega-3 fatty acids, which are important to the health of the brain and heart. The social aspect of eating is also an important part of the Mediterranean diet, while meals are often divided with family and friends in a relaxed and pleasant environment.
2.2 Japanese diet: balance and simplicity
The Japanese diet, based on traditional Japanese cuisine, is known for its balance, simplicity and accent on fresh, seasonal ingredients. It is characterized by high consumption of fish, vegetables, soy products, seaweed and rice, as well as limited consumption of red meat, dairy products and processed products.
The Japanese diet is associated with the low prevalence of obesity, cardiovascular diseases and some types of cancer. Fish is the main source of protein and omega-3 fatty acids, and soy products, such as Tofu and Miso, are good sources of plant protein and phytoestrogens. Sea algae contain iodine, which is important for the function of the thyroid gland. Japanese preparation methods often include steaming, cooking and grilling, which helps to preserve nutrients and avoid adding excess fat. An important aspect of the Japanese nutrition culture is the concept of Hara Hati Boo, which means to eat until you are 80%, which helps to prevent overeating.
2.3 Indian diet: Ayurvedic principles and spices
The Indian diet based on the principles of Ayurveda, an ancient system of medicine, emphasizes the importance of a balanced diet, which corresponds to an individual constitution and season. It is characterized by the widespread use of spices, vegetables, fruits, legumes and cereals, as well as limited meat and processed products.
Spices play an important role in the Indian diet, not only adding taste, but also providing health benefits. Turmeric has anti -inflammatory and antioxidant properties, ginger helps digestion, and cinnamon regulates blood sugar. Indian cuisine also includes many dishes prepared from legumes, such as lentils and chickpeas, which are excellent sources of protein and fiber. Vegetarianism is widespread in India, and many people follow a vegetarian diet for religious or ethical reasons. Ayurvedic principles also emphasize the importance of conscious nutrition and eating in a calm and relaxed environment.
2.4 African diet: diversity and traditional products
The African diet, like the African continent, is very diverse and varies depending on the region and culture. However, the general characteristics include the high consumption of vegetables, fruits, whole grain products, legumes and meat of wild animals, as well as limited consumption of processed products and sugar.
Traditional African products, such as sorghum, millet, maniac and iams, are important sources of carbohydrates, fiber and nutrients. Vegetables, such as spinach, bamy and pumpkin, are widely used in African cuisine. The meat of wild animals, such as an antelope and a gazelle, is a source of protein, but its consumption is often limited due to accessibility and environmental considerations. In many African cultures, food is an important social event, and meals are often divided with family and friends. However, growing urbanization and globalization led to an increase in the consumption of processed products and drinks with a high sugar content, which leads to an increase in the prevalence of obesity and related diseases.
2.5 French diet: moderation and pleasure
The French diet, known for his accent on moderation, enjoyment of food and social aspects of nutrition, is often considered as a paradox. Despite the high consumption of saturated fats and wine, the French have a relatively low level of cardiovascular diseases.
The French lifestyle includes several key elements that can explain this paradox. Firstly, the French tend to eat in small portions and savor every piece of food. Secondly, they pay special attention to the quality of the ingredients, preferring fresh, seasonal products of local production. Thirdly, they eat slowly and in the company, devoting time to talk and enjoy food. Fourth, they walk and ride a bicycle more often than people in other countries. Fifth, they drink wine moderately, usually for food. These factors together can contribute to the health and longevity of the French.
Chapter 3: Mental Health and Welfare – Global Strategies
Mental health and well -being are an integral part of a healthy lifestyle. Understanding how different cultures are suitable for maintaining and improving mental health can give valuable information and inspire new strategies.
3.1 Buddhism and awareness: Oriental practices
Buddhism, religious and philosophical teaching that arose in India, makes a special emphasis on awareness, meditation and development of compassion. These practices are aimed at reducing stress, improving concentration and developing a sense of inner peace. Meditation of awareness, which includes focusing on the present moment without condemnation, is becoming more and more popular all over the world as a means of improving mental health and well -being.
Many studies have shown that meditation of awareness can reduce the level of anxiety and depression, improve sleep and increase overall well -being. Buddhism also emphasizes the importance of developing compassion for itself and others. Compassion includes the recognition of their suffering, the manifestation of kindness to oneself and the recognition that suffering is part of human experience. The development of compassion for itself can help reduce self -criticism and increase self -esteem.
3.2 Denmark and “Hygge”: Comfort and Communication Culture
The Danish concept “Hygge” (pronounced as “Hugga”) describes a feeling of comfort, comfort and connection with other people. “Hygge” is often associated with time with loved ones, enjoying simple things, such as lit candles, warm food and cozy conversations. “Hygge” is an important part of the Danish culture and is considered a factor that contributes to a high level of happiness and well -being in Denmark.
Hygge practice can help reduce stress, improve mood and strengthen social ties. Conducting time with loved ones and enjoying simple pleasures can contribute to a sense of relaxation and satisfaction. Creating a cozy and comfortable atmosphere can help reduce anxiety and improve sleep. “Hygge” also emphasizes the importance of social ties, which, as you know, have a positive impact on mental health.
3.3 Japan and “Shinrin-Yoku”: Forest bathing
“Shinrin-Yoku” (forest bathing) is a Japanese practice of spending time in the forest in order to improve health and well-being. Studies have shown that “Shinrin-Yoku” can reduce the level of cortisol (stress hormone), reduce blood pressure, increase immunity and improve mood. It is believed that these advantages are associated with the inhalation of phytoncides, substances secreted by trees and plants that have antimicrobial and antioxidant properties.
“Shinrin-Yoku” includes not just a walk in the forest, but rather a conscious immersion in the forest environment that involves all five feelings. People are encouraged to pay attention to the sounds of the forest, the smells of trees, the texture of the bark and the beauty of the surrounding landscape. Shinrin-Yoku is becoming more and more popular all over the world as a means of improving mental and physical health, and many countries create forest paths and programs to contribute to this practice.
3.4 Canada: social support and healthcare
Canada has a developed healthcare system, which includes a wide range of mental health protection services. The Canadian government pays special attention to social support and the provision of affordable and fair access to mental health for all citizens. Social support, such as strong family and public relations, is considered an important factor that contributes to mental health and well -being.
Canada also has a developed system of social protection, which provides financial support to people who are faced with difficulties, such as unemployment, poverty and disability. This system of social protection can help reduce stress and improve the mental health of people who are in a vulnerable position. However, as in any healthcare system, in Canada there are problems with access to mental health services, especially in rural and remote areas, as well as among indigenous peoples.
3.5 Global initiatives: World Health Organization (WHO)
The World Health Organization (WHO) plays an important role in promoting mental health and well -being around the world. WHO has developed a global mental health strategy that is aimed at improving the mental health and well -being of all people, especially those who are in a vulnerable situation. The WHO strategy includes a number of recommendations for governments and healthcare organizations, such as an increase in investment in mental health, integration of mental health protection services into primary health care and reduce the stigmatization of mental illness.
WHO is also working on increasing awareness of the importance of mental health and well -being and provides resources and tools for people who want to improve their mental health. Global initiatives, such as WHO campaigns in mental health, are aimed at reducing the stigma associated with mental illness, and encourage people to seek help when they need it.
Chapter 4: Sleep and rest: global prospects
Sleep and rest are vital for physical and mental health. The lack of sleep can lead to a number of problems, including a decrease in cognitive function, weakening of the immune system and increasing the risk of chronic diseases. Approaches to sleep and rest are very different depending on cultural norms, lifestyle and work.
4.1 Spain and siesta: a culture of midday rest
Siesta is a traditional Spanish practice of semi -leisure, which usually lasts from 20 minutes to several hours. Siesta arose as a way to cope with heat in the summer months, but it also has cultural significance and is considered an important component of the Spanish lifestyle. During siesta, many stores and enterprises are closed, and people return home to relax or sleep.
Despite the fact that the tradition of siesta in Spain weakens due to changes in lifestyle and working environment, studies have shown that a short midday sleep can have a number of health benefits, such as improving cognitive function, reducing stress levels and increasing productivity. However, it is important to note that a long sleep can have negative consequences for sleeping at night.
4.2 Germany: the importance of vacation and free time
In Germany, labor legislation requires that employees receive at least 20 days of paid leave per year, and many companies provide even more. The Germans value free time and consider it important to maintain a healthy balance between work and personal life. Vacation is often used for travel, spending time with family and friends and hobbies.
German culture also emphasizes the importance of rest and recovery after work. Many Germans are engaged in such activities as hiking, cycling, swimming and visiting spa sites to relax and relieve stress. The concept of “FeieraBend” (free time after work) was deeply rooted in German culture and means the rejection of working affairs and enjoying free time.
4.3 Scandinavian countries: Balance of work and life and rest in nature
Scandinavian countries are known for their high standard of living and their accent on the balance between work and personal life. In these countries, generous politicians in relation to maternity leave, child care and flexible schedule of work, which allows people to combine work and family duties. Scandinavians also value nature rest and spend a lot of time in the fresh air, engaged in such activities as walking, skiing and swimming.
The balance between work and personal life, as well as access to nature, contribute to a low level of stress and a high level of well -being in Scandinavian countries. Companies often encourage employees to take breaks throughout the day to relax and relax, and also provide opportunities for physical activity, such as corporate gyms and health groups.
4.4 Japanese “Inemuri”: Dream at work
“Inemuri” is a Japanese practice to sleep at work or in public places. “Inemuri” is not considered a sign of laziness or unprofessionalism, but rather a sign that a person works hard and tired. “Inemuri” can often be seen in trains, at meetings and in libraries.
It is important to note that “Inemuri” differs from sleep due to chronic lack of sleep. “Inemuri” is usually a short and refreshing dream that allows a person to recover and return to work with new energy. However, a constant dream at work can be a sign of a more serious problem, such as chronic lack of sleep or sleep disorder.
4.5 Global recommendations for sleep:
Despite the cultural differences in the approaches to sleep and rest, there are general recommendations on healthy sleep that are applicable to everyone. These recommendations include:
- Go to bed and wake up at the same time every day, even on weekends.
- Create a calm and comfortable situation for sleeping.
- Avoid caffeine and alcohol before bedtime.
- Regularly engage in physical exercises, but not immediately before bedtime.
- Manage stress using techniques such as meditation and yoga.
Compliance with these recommendations can help improve sleep quality and overall well -being.
Chapter 5: The fight against bad habits: Global experience
The fight against bad habits, such as smoking, alcohol abuse and drug use, is an important aspect of a healthy lifestyle. Approaches to the fight against bad habits vary greatly depending on cultural norms, legislation and accessibility of treatment programs.
5.1 Singapore: Hard laws and high smoking prices
Singapore has one of the most stringent laws on the fight against smoking in the world. Smoking is prohibited in many public places, including restaurants, bars, parks and bus stops. Films for smoking in prohibited places are high, and the prices for cigarettes are one of the highest in the world.
The Singapore government also conducts campaigns to inform the population about the dangers of smoking and offers assistance programs to refuse smoking. Thanks to these measures, the smoking level in Singapore is one of the lowest in the world.
5.2 Iceland: Success in the prevention of alcohol consumption among adolescents
Iceland has achieved significant success in the prevention of alcohol and drug use among adolescents. The key factor in the success of Iceland is a national program that includes a number of measures, such as restriction of alcohol sale, increasing awareness of the dangers of alcohol and drugs and providing opportunities for adolescents to participate in useful events.
The program also emphasizes the importance of the role of parents in the prevention of alcohol and drugs among adolescents. Parents are encouraged to spend time with their children, talk to them about alcohol and drugs and establish clear rules and boundaries.
5.3 Portugal: Depenalization of drug use
In 2001, Portugal decriminalized the use of all types of drugs. Instead of criminal prosecution of people who use drugs, they are sent to commissions who evaluate their condition and offer them treatment or other types of assistance.
The depenization of drugs in Portugal has led to a decrease in the mortality rate from an overdose, a decrease in the spread of HIV and hepatitis C and a decrease in drug crime associated with drugs. However, drug depenization does not mean that drug use is approved or encouraged. The Portuguese government still conducts campaigns to inform the population about the dangers of drugs and offers treatment programs for people who need help.
5.4 Sweden: “Bolagite system” and alcohol control
In Sweden, there is a state monopoly on the retail sale of alcohol, known as Systembolaget. “Systembolaget” has strict rules on the sale of alcohol, such as restriction of the opening hours and checking the age of customers. The goal of “Systembolaget” is to reduce alcohol consumption and minimize the harm associated with alcohol.
Systembolaget also conducts campaigns to inform the population about the dangers of alcohol and offers assistance programs to refuse alcohol. Thanks to these measures, the level of alcohol consumption in Sweden is lower than in many other European countries.
5.5 Global WHO strategies for combating bad habits:
The World Health Organization (WHO) has developed a number of global strategies for combating bad habits, such as smoking, alcohol abuse and drug use. These strategies include:
- Raising prices for harmful substances using taxes and excise taxes.
- Restriction of advertising and promotion of harmful substances.
- Expanding access to treatment and rehabilitation programs.
- Conducting campaigns to inform the population about the dangers of bad habits.
- Strengthening the laws of laws aimed at combating bad habits.
The introduction of these strategies can help reduce the prevalence of bad habits and minimize the harm associated with them.
Chapter 6: Public Health and Prevention: Global Initiatives
Public health and prevention play a decisive role in maintaining and improving the health of the population. International approaches to social health and prevention vary depending on the problems of healthcare, which are faced with various countries, the availability of resources and political priorities.
6.1 Cuba: emphasis on primary health care and prevention
Cuba is known for its effective healthcare system, which makes a special emphasis on primary health care and prevention. Each Cuban has its own family doctor and nurse who live and work in their area and provide a wide range of health care services, including preventive examinations, vaccination, education in the field of health and treatment of chronic diseases.
The Cuban healthcare system is also actively involved in vaccination campaigns, the fight against diseases and improve sanitary conditions. Thanks to this emphasis on the prevention of Cuba, it has achieved impressive health results, such as low child mortality and high life expectancy.
6.2 Great Britain: National Health Service (NHS)
The National Health Service (NHS) in the UK is a state healthcare system that provides free access to medical services for all residents. NHS is funded by taxes and provides a wide range of services, including primary health care, specialized assistance, hospital assistance and psychiatric care.
NHS is also actively involved in the campaigns to improve public health, such as the campaign to refuse smoking, the promotion of healthy nutrition and physical activity, as well as the prevention of diseases. However, NHS is faced with serious problems, such as aging, the increase in the cost of medical services and the lack of medical personnel.
6.3 Canada: universal healthcare system
Canada has a universal health system, which provides access to the necessary medical services for all Canadians. The system is funded by federal and provincial taxes and is controlled by provinces and territories. The Canadian healthcare system covers a wide range of services, including medical consultations, hospital treatment and diagnostic tests.
Canada also pays attention to the prevention of diseases and promoting a healthy lifestyle. The Canadian government invests in programs aimed at reducing smoking levels, promoting healthy nutrition and physical activity, as well as the prevention of chronic diseases. However, like other developed countries, Canada is faced with problems such as an increase in waiting for medical care and unequal access to medical services in rural and remote areas.
6.4 World Health Organization (WHO): Global Initiatives
The World Health Organization (WHO) plays a key role in improving global health and coordinating international efforts to combat diseases and improve health systems. WHO determines the priorities in the field of healthcare, establishes standards and recommendations, provides technical assistance to countries and conducts research in the field of healthcare.
WHO is also involved in global campaigns to combat diseases such as HIV/AIDS, tuberculosis and malaria, as well as to improve the protection of the health of the mother and child. WHO works with governments, healthcare organizations and other interested parties to achieve sustainable development goals in the field of healthcare.
6.5 vaccination: Global efforts to prevent infectious diseases
Vaccination is one of the most effective and economically effective public health measures for the prevention of infectious diseases. Vaccines work, stimulating the immune system to produce antibodies that protect against specific diseases.
The World Health Organization (WHO) and UNICEF conduct global efforts to expand the coverage of vaccination and eradicate diseases such as poliomyelitis and measles. Vaccination programs played an important role in reducing incidence and mortality from infectious diseases around the world. However, in some countries there are still problems with vaccination coverage, especially in rural and remote areas, as well as in areas affected by conflicts and natural disasters. Disinformation about vaccines also creates a serious problem for public health.
Chapter 7: Ecology and Health: Global Communications
Ecology and health are closely related. Environmental pollution, climate change and degradation of natural resources have a negative impact on human health. International efforts are aimed at solving environmental problems that threaten the health of the population.
7.1 European Union: Politics in the field of ecology and healthcare
The European Union (EU) has a developed policy in the field of ecology and healthcare, which is aimed at protecting the environment and health of citizens. The EU adopts legislation to reduce air and water pollution, waste management, protect biodiversity and combat climate change.
The EU also supports research in the field of the environment between the environment and health and develops strategies to minimize the impact of environmental factors on human health. EU policy in the field of ecology and healthcare has a positive effect on the health of the population and contributes to sustainable development.
7.2 China: the fight against air pollution
China has encountered serious problems of air pollution in recent decades due to rapid economic growth and industrialization. Air pollution leads to an increase in the incidence of respiratory diseases, cardiovascular diseases and lung cancer.
The Chinese government takes measures to combat air pollution, such as the closure of coal power plants, the restriction of car traffic and the development of renewable energy sources. However, the fight against air pollution remains a difficult task, and further efforts are required to improve air quality and protect public health.
7.3 Brazil: Protection of tropical forests of the Amazon
The tropical forests of the Amazon play an important role in the regulation of climate and maintaining biodiversity. Dewins in the Amazon leads to the release of carbon dioxide into the atmosphere, which contributes to climate change. Deleation also has a negative impact on the health of the local population, violating their traditional lifestyle and exposing them to environmental pollution.
The Brazil government takes measures to protect the tropical forests of the Amazon, such as the strengthening of the laws of laws on Lesopolzov