Healthy body for many years: Practical leadership

Healthy body for many years: Practical leadership

Chapter 1: Foundation – food for life

Our body is a complex machine, and for uninterrupted work it needs high -quality fuel. Proper nutrition is not a diet, but a way of life that promotes longevity, energy and general well -being. This section covers the basic principles of a healthy diet that helps build a strong health foundation for many years.

1.1. Macronutrients: Construction blocks of health

Macronutrients are proteins, fats and carbohydrates. They provide energy and necessary components for growth, restoration and maintenance of the body. It is important to understand their role and correctly balance their consumption.

• Squirrels: Indispensable for the construction and restoration of fabrics, the production of enzymes and hormones. Sources: meat (low -fat), fish, poultry, eggs, legumes, tofu, nuts, seeds. Recommended consumption: 0.8-1 grams of protein per kilogram of body weight (depending on the level of physical activity).
• Fat: It is necessary for the assimilation of fat -soluble vitamins, maintaining the hormonal balance, protecting organs and providing energy. It is important to choose useful fats:
  • Unsaturated fats: Contained in olive oil, avocados, nuts, seeds, fatty fish (salmon, mackerel, sardines). Reduce the level of “bad” cholesterol (LDL) and increase the level of “good” (HDL).
  • Saturated fats: Contained in meat, dairy products, coconut oil. Consume moderately, since their excess can increase the level of LDL cholesterol.
  • Trans-fats: Avoid! Contained in processed products, fast food, pastries. Increase the level of LDL cholesterol and reduce the level of HDL cholesterol, increasing the risk of cardiovascular diseases.
• Carbohydrates: The main source of energy for the body. It is important to choose complex carbohydrates that are slowly absorbed and provide a prolonged feeling of saturation.
  • Complex carbohydrates: Contained in whole grain products (brown rice, oatmeal, buckwheat, whole grain bread), vegetables, fruits, legumes.
  • Simple carbohydrates: Contained in sweets, carbonated drinks, white bread. They are quickly absorbed, causing a sharp jump in blood sugar, which can lead to fatigue and weight gain.

1.2. Micronutrients: Invisible Heroes of Health

Micronutrients are vitamins and minerals. They do not provide energy, but are necessary for the normal functioning of all body systems. The deficiency of micronutrients can lead to various diseases.

• Vitamins:
  • Vitamin A: It is necessary for vision, immunity and skin health. Sources: carrots, pumpkin, spinach, liver.
  • B vitamins B: It is necessary for energy exchange, nervous system and hematopoiesis. Sources: whole grain products, meat, eggs, dairy products, green vegetables.
  • Vitamin C: A powerful antioxidant is necessary for immunity and skin health. Sources: citrus fruits, pepper, broccoli, strawberries.
  • Vitamin D: It is necessary for the absorption of calcium and bone health. Sources: fatty fish, eggs, dairy products (enriched with vitamin D), sunlight.
  • Vitamin E: Antioxidant is necessary for the health of the skin and the cardiovascular system. Sources: nuts, seeds, vegetable oils.
  • Vitamin K: It is necessary for coagulation of blood and bone health. Sources: green leafy vegetables, broccoli.
• Minerals:
  • Calcium: It is necessary for the health of bones and teeth, nervous system and muscles. Sources: dairy products, green leafy vegetables, tofu.
  • Iron: It is necessary for the transfer of oxygen in the blood. Sources: meat, poultry, fish, legumes, green leafy vegetables.
  • Potassium: It is necessary to regulate blood pressure, nervous system and muscles. Sources: bananas, potatoes, tomatoes, avocados.
  • Magnesium: It is necessary for more than 300 biochemical reactions in the body, including energy metabolism, nervous system and muscles. Sources: nuts, seeds, green leafy vegetables, whole grain products.
  • Zinc: It is necessary for immunity, growth and development, wound healing. Sources: meat, poultry, seafood, nuts, seeds.

1.3. Healthy diet rules:

• Variety: Use a variety of foods from all food groups to provide the body with all the necessary nutrients.
• Moderation: Do not overeat. Control the size of the portions.
• Balance: Follow the balance between proteins, fats and carbohydrates.
• Regularity: Eat regularly, do not skip food meals.
• Water: Drink enough water (at least 1.5-2 liters per day).
• Limit: Limit the consumption of processed products, sugar, salt and saturated fats.
• Read the labels: Carefully read the composition of the products before buying.
• Prepare at home: Prepare food at home to control the ingredients and cooking methods.
• Listen to your body: Pay attention to the signals of hunger and saturation.
• Individualization: Remember that nutrition needs are individual and depend on age, gender, level of physical activity and health status.

1.4. Practical tips:

• Plan a week for a week: This will help you avoid spontaneous purchases of unhealthy food.
• Make a shopping list: Adhere to the shopping list in the store.
• Prepare food in advance: Prepare several portions of food in advance to save time within a week.
• Take a healthy snack with you: Keep healthy snacks at hand to avoid a feeling of hunger and overeating.
• Replace unhealthy products healthy: Replace carbonated drinks with water, sweets with fruits, and white bread whole -grain.
• Do not give up your favorite products: Allow yourself small portions of your favorite products from time to time so as not to feel deprived.
• Be patient: Changing food habits is a process that requires time and patience. Do not be discouraged due to breakdowns and continue to move to your goal.

Chapter 2: Movement – Source of Life

Physical activity is an integral part of a healthy lifestyle. It not only helps to maintain healthy weight, but also strengthens the cardiovascular system, improves mood, reduces the risk of chronic diseases and increases life expectancy. This section will talk about various types of physical activity and how to include them in your life.

2.1. Types of physical activity:

• Aerobic exercises (cardio): Improve the work of the cardiovascular system, burn calories and increase endurance. Examples: walking, running, swimming, cycling, dancing.
• Power exercises: Strengthen muscles and bones, increase metabolism and improve posture. Examples: weight lifting, exercises with its own weight (push -ups, squats, bar), the use of simulators.
• Flexibility exercises: Improve joint mobility, reduce the risk of injuries and improve posture. Examples: stretching, yoga, pilates.
• Exercise of equilibrium: Improve coordination and reduce the risk of falls. Examples: Tai-chi, yoga, exercises on a balancing platform.

2.2. Physical activity recommendations:

• Aerobic exercises: At least 150 minutes of moderate intensity or 75 minutes of high intensity per week are recommended.
• Power exercises: It is recommended to perform strength exercises for all main muscle groups at least twice a week.
• Flexibility exercises: It is recommended to perform flexibility exercises daily or several times a week.
• Exercise of equilibrium: It is recommended to perform equilibrium exercises several times a week, especially for the elderly.

2.3. How to start practicing:

• Consult a doctor: Before starting any new physical exercises, consult a doctor, especially if you have any diseases.
• Start small: Start with small loads and gradually increase them.
• Choose what you like: Choose a type of physical activity that you like to be interested in doing.
• Find a partner: Engage with a friend or family member to maintain motivation.
• Set your goals: Put realistic goals for you and track your progress.
• Be patient: Do not expect instant results. Regular classes will bear fruit over time.

2.4. Integration of physical activity into everyday life:

• Walk on foot or ride a bicycle: If possible, walk on foot or ride a bicycle instead of using a car or public transport.
• Go up the stairs: Go up the stairs instead of an elevator.
• Take breaks during work: Take short breaks during work to stretch and walk.
• Engage in physical activity while watching TV: Instead of just sitting and watching TV, do simple exercises, such as squats, push -ups or a bar.
• Play with children or grandchildren: Actively spend time with children or grandchildren.
• Engage in gardening or gardening: Horticulture and gardening are a great way to obtain physical activity and fresh air.
• Join the sports club or section: Join the sports club or section to engage in your favorite sport and communicate with like -minded people.

2.5. Advantages of regular physical activity:

• Improving the cardiovascular system: Reduces the risk of developing cardiovascular diseases, such as heart attack and stroke.
• Maintaining a healthy weight: Helps to burn calories and control weight.
• Strengthening muscles and bones: Increases muscle mass and bone density, reducing the risk of osteoporosis.
• Improving mood: It causes endorphins emissions that have an antidepressant effect.
• Reduction of risk of developing chronic diseases: Reduces the risk of type 2 diabetes, cancer, arthritis and other chronic diseases.
• Improvement: Helps fall asleep faster and improves sleep quality.
• Increase in energy: Improves energy metabolism and increases energy level.
• Life extension: Increases life expectancy and improves the quality of life in old age.

Chapter 3: Dream – Restoration and Reloading

Sleep is a fundamental need for the body, like food and water. During sleep, the restoration of physical and mental forces occurs, the immune system is strengthened and memory is consolidated. The lack of sleep can lead to serious health consequences, including a decrease in cognitive functions, an increase in the risk of developing chronic diseases and mood deterioration.

3.1. The importance of sleep:

• Restoration of physical forces: During sleep, the muscles are restored and grow, and energy reserves are replenished.
• Restoration of mental forces: During sleep, memory consolidation occurs and information processing.
• Strengthening the immune system: During sleep, the immune system produces more antibodies that help fight infections.
• Hormone regulation: During sleep, the production of hormones, such as growth hormone, cortisol and melatonin, is regulated.
• Reduction of risk of developing chronic diseases: The lack of sleep is associated with an increase in the risk of developing cardiovascular diseases, type 2 diabetes, obesity and depression.

3.2. How much sleep is needed:

Most adults need from 7 to 9 hours of sleep per day. However, the needs for a dream can vary depending on age, state of health and lifestyle.

3.3. Signs of lack of sleep:

• Feeling fatigue during the day: If you feel tired during the day, even after a sufficient amount of sleep, this may be a sign of lack of sleep.
• Difficulties with concentration: The lack of sleep can worsen concentration and memory.
• Irritability and mood swings: The lack of sleep can lead to irritability, mood swings and depression.
• Reduced immunity: The lack of sleep can weaken the immune system and make you more susceptible to infections.
• Increased appetite: The lack of sleep can increase appetite and lead to overeating.

3.4. Sleep hygiene:

Sleep hygiene is a set of rules and habits that help improve sleep quality.

• Observe sleep mode: Go to bed and wake up at the same time every day, even on weekends.
• Create a relaxing atmosphere in the bedroom: Make sure your bedroom is dark, quiet and cool.
• Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
• Do not eat heavy food before bedtime: Heavy food can make it difficult to fall asleep.
• Take relaxing classes before bedtime: Read the book, listen to music or take a warm bath.
• Avoid using electronic devices before bedtime: Light emitted by electronic devices can disrupt sleep.
• Contactly engage in physical activity: Regular physical activity can improve sleep, but avoid intense training before bedtime.
• Go to sunlight during the day: Sunlight helps to regulate the cycle of sleep and wakefulness.

3.5. What to do if you cannot fall asleep:

• Stand out of bed: If you cannot fall asleep for 20 minutes, get out of bed and take care of something relaxing until you feel drowsiness.
• Do not look at the clock: Looking at the clock can strengthen a sense of anxiety and make it difficult to fall asleep.
• Try breathing exercises: Deep breathing can help relax and fall asleep.
• Consult a doctor: If you have sleep problems, consult a doctor.

Chapter 4: Stress Management – Harmony of Mind and Body

Stress is a natural reaction of the body to complex or threatening situations. However, chronic stress can negatively affect health, leading to various physical and mental problems. Effective stress management is a key element of a healthy lifestyle and longevity.

4.1. What is stress:

Stress is a physiological and psychological reaction to environmental requirements. It can be caused by various factors, such as work, relationships, financial problems, illnesses and injuries.

4.2. The effect of stress on health:

Chronic stress can lead to the following health problems:

• Cardiovascular diseases: Stress can increase blood pressure, cholesterol and the risk of heart attack and stroke.
• Digestive problems: Stress can cause a stomach disorder, abdominal pain, constipation and diarrhea.
• Weakening of immunity: Stress can weaken the immune system and make you more susceptible to infections.
• Headaches and migraines: Stress can cause headaches and migraines.
• Insomnia: Stress can disrupt sleep and lead to insomnia.
• Depression and anxiety: Stress can increase the risk of depression and anxiety.
• Skin problems: Stress can cause acne, eczema and psoriasis.

4.3. Stress management methods:

• Determine the sources of stress: Identify the factors that cause you stress.
• Change the situation: If possible, change the situation that causes stress. For example, if you are annoyed by work, look for another job.
• Change your reaction to stress: You can not always change the situation, but you can change your reaction to it.
• Contactly engage in physical activity: Physical activity helps relieve stress and improve mood.
• Practice relaxation methods: Meditation, yoga, tai-chi and deep breathing can help relax and relieve stress.
• Devote the time of hobbies and entertainment: Do what you like to distract from stress.
• Communicate with friends and family: Communication with loved ones helps to relieve stress and feel support.
• Seek professional help: If you cannot cope with stress yourself, contact a psychologist or psychotherapist.

4.4. Practical stress management tips:

• Plan your day: The planning of the day helps to feel more organized and control the situation.
• Take breaks during work: Take short breaks during work to relax and relax.
• Learn to say no: Do not take on more than you can do.
• Set the boundaries: Set the boundaries in relations with people to protect yourself from stress.
• Be grateful: Every day find something for which you are grateful.
• Spend time in nature: Entry walks help to relieve stress and improve mood.
• Take care of yourself: Take your time to relax and restore strength.

Chapter 5: Refusal of bad habits – the path to health and longevity

Bad habits, such as smoking, alcohol abuse and drug use, have a destructive effect on health, reducing life expectancy and increasing the risk of developing many diseases. Refusing bad habits is an important step towards a healthy lifestyle and longevity.

5.1. Smoking:

Smoking is one of the main causes of preventive mortality in the world. It causes lung cancer, cardiovascular diseases, chronic obstructive lung disease (COPD) and many other diseases.

• The effect of smoking on health:
  • Lung cancer, larynx, oral cavities, esophagus, bladder, kidneys, pancreas, uterine cervix and leukemia.
  • Cardiovascular diseases, such as heart attack, stroke and atherosclerosis.
  • COPD, emphysema and chronic bronchitis.
  • Osteoporosis.
  • Problems with fertility.
  • Premature aging of the skin.
• How to quit smoking:
  • Make a firm decision to quit smoking.
  • Make a plan for smoking.
  • Tell your friends and family about your decision.
  • Avoid places and situations that remind you of smoking.
  • Use nicotin replacement therapy (patch, chewing gums, sprays).
  • Contact the doctor for advice and help.
  • Join the support group for abandoning smoking.
  • Be patient and do not give up, even if you have breakdowns.

5.2. Alcohol abuse:

Alcohol abuse can lead to cirrhosis of the liver, cardiovascular diseases, cancer and other diseases.

• The effect of alcohol abuses on health:
  • Cirrhosis.
  • Cardiovascular diseases, such as cardiomyopathy and arrhythmia.
  • Cancer of the liver, chest, colon and esophagus.
  • Damage to the brain.
  • Alcohol dependence.
  • Mental disorders, such as depression and anxiety.
  • Injuries and accidents.
• How to quit drinking:
  • Make a firm decision to quit drinking.
  • Determine the reasons you drink.
  • Avoid places and situations that remind you of alcohol.
  • Replace alcohol with other drinks such as water, tea or juice.
  • Contact the doctor for advice and help.
  • Join the support group for people with alcohol dependence.
  • Be patient and do not give up, even if you have breakdowns.

5.3. Drug use:

Drug use has a destructive effect on health, leading to physical and psychological dependence, damage to organs and systems of the body, as well as premature death.

• The effect of drug use on health:
  • Physical and psychological dependence.
  • Damage to the brain.
  • Cardiovascular diseases.
  • Respiratory diseases.
  • Infectious diseases such as HIV and hepatitis.
  • Mental disorders, such as depression, anxiety and psychosis.
  • Overdose and death.
• How to quit drugs:
  • Make a firm decision to quit drugs.
  • Contact a doctor or narcologist for help.
  • Take a detoxification course.
  • Take a rehabilitation course.
  • Visit support groups for people with drug addiction.
  • Be patient and do not give up, even if you have breakdowns.

Chapter 6: Regular medical examinations – warning and early detection of diseases

Regular medical examinations and screening play an important role in maintaining health and longevity. They allow you to identify diseases in the early stages, when treatment is most effective, and prevent the development of complications.

6.1. The importance of regular medical examinations:

• Early detection of diseases: Regular medical examinations allow you to identify diseases in the early stages, when treatment is most effective.
• Prevention of the development of complications: Early detection and treatment of diseases helps to prevent the development of complications.
• Assessment of general health: Regular medical examinations allow you to evaluate the general state of health and identify risk factors for the development of diseases.
• Obtaining recommendations on a healthy lifestyle: During medical examinations, doctors can give recommendations on a healthy lifestyle, such as proper nutrition, physical activity and rejection of bad habits.
• Timely vaccination: During medical examinations, doctors can vaccinate from various diseases.

6.2. Recommendations for medical examinations:

Recommendations for medical examinations depend on age, gender, family history and other risk factors.

• General inspection: It is recommended to conduct a general examination by a therapist or general practitioner at least once a year.
• Measurement of blood pressure: It is recommended to regularly measure blood pressure, especially people with a high risk of developing cardiovascular diseases.
• Blood test for cholesterol: It is recommended to regularly take a blood test for cholesterol, especially people with a high risk of developing cardiovascular diseases.
• Blood test for sugar: It is recommended to regularly take a blood test for sugar, especially people with a high risk of type 2 diabetes.
• Cancer screening: It is recommended to undergo screening for cancer in accordance with the doctor’s recommendations. This may include mammography, papa test, colonoscopy and other tests.
• Dentist’s inspection: It is recommended to visit the dentist at least twice a year for the prevention and treatment of dental diseases and gums.
• Inspection of an ophthalmologist: It is recommended to visit an ophthalmologist at least once a year to check the vision and prevention of eye diseases.

6.3. Vaccination:

Vaccination is an effective way to protect against infectious diseases. It is recommended to carry out vaccination in accordance with the national vaccination calendar and the doctor’s recommendations.

6.4. Self -study:

Self -study is an important addition to regular medical examinations. It allows you to identify changes in its body, which may be signs of the disease.

• Self -examination of the chest: Women are recommended to conduct a self -examination of the breast monthly to identify changes, such as seals, discharge from the nipples and a change in the shape of the breast.
• Self -examination of the skin: It is recommended to regularly inspect the skin for new moles, changes in old moles and other suspicious changes.
• Self -examination of the testicles: Men are recommended to conduct a self -examination of the testicles monthly to identify changes, such as compaction, pain and increase in size.

Chapter 7: maintaining an active lifestyle in old age – the key to health and independence

Maintaining an active lifestyle in old age is crucial for health, independence and quality of life. Regular physical activity, social interaction and mental stimulation help maintain physical and cognitive function, prevent the development of diseases and maintain independence.

7.1. The importance of an active lifestyle in old age:

• Maintaining physical function: Regular physical activity helps maintain muscle strength, joint flexibility, balance and coordination, which reduces the risk of falls and fractures.
• Maintaining cognitive function: Regular mental stimulation helps to maintain cognitive functions, such as memory, attention and thinking, and reduces the risk of dementia.
• Prevention of the development of diseases: An active lifestyle helps to prevent the development of chronic diseases, such as cardiovascular diseases, type 2 diabetes, osteoporosis and arthritis.
• Improving mood and quality of life: An active lifestyle improves mood, reduces stress and improves the quality of life.
• Preservation of independence: An active lifestyle helps to maintain independence and the ability to independently fulfill everyday tasks.

7.2. Recommendations for maintaining an active lifestyle in old age:

• Regular physical activity: It is recommended to engage in physical activity of moderate intensity of at least 150 minutes a week. This may include walking, swimming, dancing, gardening or classes in a fitness club.
• Power exercises: It is recommended to perform strength exercises for all main muscle groups at least twice a week.
• Exercises for flexibility and balance: It is recommended to perform flexibility and balance exercises several times a week to improve joint mobility and reduce the risk of falls.
• Mental stimulation: It is recommended to engage in mental activity, such as reading, solving crosswords, playing chess, teaching new skills or participating in educational programs.
• Social interaction: It is recommended to maintain social ties with friends and family, participate in public events, visit interest clubs or engage in volunteering.
• Proper nutrition: It is recommended to eat in a balanced and consume enough vitamins and minerals.
• Sufficient sleep: It is recommended to sleep at least 7-8 hours a day.
• Regular medical examinations: It is recommended to regularly visit a doctor for the prevention and treatment of diseases.

7.3. Practical tips to maintain an active lifestyle in old age:

• Find classes that you like: Choose the types of physical activity and mental activity that you like so that you are interested in doing.
• Engage with friends or family: Together with friends or family members to maintain motivation and social ties.
• Join the support group: Join the support group for the elderly to communicate with like -minded people and receive support.
• Use auxiliary means: Use auxiliary products such as canes, walkers or glasses, if you need them.
• Be careful not to fall: Take precautions to prevent falling, such as wearing comfortable shoes, installing handrails in the bathroom and maintaining good lighting in the house.
• Seek for help when you need it: Feel free to seek help from friends, family or social workers if you need support.

Chapter 8: Environment and Health – the influence of environmental factors on the body

The environment has a significant effect on our health. Pollution of air, water and soil, noise, radiation, chemicals and other environmental factors can negatively affect the body, leading to various diseases. Understanding the impact of the environment on health and taking measures to reduce negative impact can help maintain health and extend life.

8.1. Air pollution:

Air pollution is a serious problem in many cities of the world. It can be caused by emissions of industrial enterprises, transport, power plants and other sources.

• The effect of air pollution on health:
  • Respiratory diseases such as asthma, bronchitis and COPD.
  • Cardiovascular diseases.
  • Lung cancer.
  • Premature mortality.
• How to protect yourself from air pollution:
  • Follow the predictions of air pollution and avoid walking on the street in days with a high level of pollution.
  • Wear a mask or respirator on the street on days with a high level of pollution.
  • Ventify the room, especially after cleaning.
  • Use air purifiers with a Hepa filter.
  • Avoid smoking and passive smoking.
  • Use environmentally friendly modes of transport, such as a bicycle or public transport.
  • Support for a reduction in air pollution.

8.2. Water pollution:

Water pollution can be caused by emissions of industrial enterprises, agricultural enterprises, sewage drains and other sources.

• The effect of water pollution on health:
  • Infectious diseases such as cholera, typhoid and hepatitis A.
  • Chemical poisoning.
  • Cancer.
  • Problems with reproductive function.
• How to protect yourself from water pollution:
  • Drink only clean water that has passed filtration or boiling.
  • Use water filters.
  • Avoid swimming in contaminated reservoirs.
  • Wash your hands after contact with water from contaminated sources.
  • Maintain a policy of reducing water pollution.

8.3. Soil pollution:

Soil pollution may be caused by the use of pesticides, herbicides,