A healthy lifestyle for each age: features and recommendations
Building (0-1 year): Health foundation
This period of life is critical for the formation of human physical and mental health. Proper nutrition, sufficient sleep and stimulating environment laid the foundation for healthy development throughout life.
Nutrition:
- Breast-feeding: Ideal nutrition for the baby. Maternal milk contains all the necessary nutrients, antibodies and hormones necessary for growth and protection against diseases. It is recommended exclusively breastfeeding during the first six months of life.
- Artificial feeding: If it is impossible to breastfeeding, it is necessary to use adapted milk mixtures corresponding to the age of the child. It is important to comply with the recommendations of the pediatrician for the selection and preparation of the mixture.
- Feed: It is introduced gradually, starting from 6 months, taking into account the individual characteristics of the child. You should start with one -component puree of vegetables (zucchini, cauliflower, broccoli), then fruits (apple, pear), gluten (buckwheat, rice), meat (turkey, rabbit) are added.
- Water: Babs on breastfeeding, water is not required before the start of complementary foods. After the introduction of complementary foods, it is necessary to offer water between feedings.
- Avoid: Salt, sugar, honey (danger of botulism), whole cow’s milk (up to a year), gluten (up to 6 months), products that cause allergies (citrus fruits, chocolate, nuts) – administer with caution and under the control of a doctor.
Physical activity:
- Light massage: It stimulates blood circulation, relaxes muscles and improves overall well -being.
- Gymnastics: Simple exercises performed with an adult contribute to the development of muscles and coordination of movements.
- Tummy time: Helps strengthen the muscles of the neck and back, prepares for crawling.
- Active games: Heat, mobiles, rugs with toys stimulate vision, hearing and fine motor skills.
Dream:
- Duration: Newborns sleep about 16-20 hours a day, with age, the duration of sleep is reduced.
- Mode: It is important to establish a sleep and wakefulness mode corresponding to the age of the child.
- Safety: The child should sleep on his back on a hard surface, without pillows, blankets and soft toys.
Psychological health:
- Unconditional love and care: Create a sense of safety and confidence.
- Contact skin to skin: Strengthens the connection between the mother and the child.
- Conversation, singing, reading: Stimulate the development of speech and cognitive abilities.
- Avoid: Stress, loud sounds, bright light.
Prevention:
- Vaccination: According to the national vaccine calendar.
- Regular examinations of the pediatrician: To control the development and identify possible problems.
- Hygiene: Regular bathing, diaper change, nail cutting.
Early childhood (1-3 years): Active development
During this period, children are actively developing physically, mentally and emotionally. A healthy lifestyle contributes to the optimal development and formation of useful habits.
Nutrition:
- Variety: Food should be varied and balanced, include all the main groups of products: vegetables, fruits, cereals, meat, fish, dairy products.
- Mode: It is important to observe the diet, offering the child food at a certain time.
- Independence: Encourage independent food, giving the child the opportunity to choose and experiment with food.
- Useful snacks: Offer beneficial snacks between basic meals: fruits, vegetables, yogurt.
- Limit: Sweet drinks, fast food, foods with a high content of salt and sugar.
Physical activity:
- Active games: Running, jumping, climbing, games with the ball contribute to the development of motor skills, coordination of movements and strengthening muscles.
- Walks in the fresh air: Daily walking in the fresh air is good for health and help strengthen immunity.
- Dancing, swimming, cycling: These types of activity develop flexibility, strength and endurance.
- Limit: The time spent in front of the screen of the TV, computer, tablet.
Dream:
- Duration: Children of this age need about 11-14 hours of sleep per day.
- Mode: It is important to observe sleep mode, laying the child to sleep and lifting him at the same time.
- Rituals before going to bed: Bathing, reading a book, calm games help the child relax and fall asleep.
Psychological health:
- Emotional support: Love, care and attention of parents help the child feel safe and confident.
- Promotion of independence: Let the child have the opportunity to independently solve simple problems, express his feelings and opinions.
- Games with other children: Contribute to the development of social skills and the ability to communicate.
- Reading books, examining pictures: Stimulate the development of speech and cognitive abilities.
- Avoid: Critics, punishments, comparisons with other children.
Prevention:
- Vaccination: According to the national vaccine calendar.
- Regular examinations of the pediatrician and dentist: To control the development and identify possible problems.
- Teaching hygiene rules: Washing hands, brushing your teeth, using a handkerchief.
- Safety: Provide the safe environment of the house and on the street to prevent injuries and accidents.
Preschool age (3-6 years): Preparation for school
During this period, children are actively preparing for school, developing their mental, emotional and social skills. A healthy lifestyle plays an important role in successful adaptation to school life.
Nutrition:
- Balanced nutrition: The diet should be balanced and include all the necessary nutrients: proteins, fats, carbohydrates, vitamins and minerals.
- Useful products: Give preference to useful products: vegetables, fruits, cereals, meat, fish, dairy products.
- Variety: Offer the child a variety of dishes to ensure the receipt of all the necessary nutrients.
- Diet: It is important to observe the diet, offering the child food at a certain time.
- Water: Provide sufficient water consumption during the day.
- Limit: Sweet drinks, fast food, foods with a high content of salt and sugar, semi-finished products.
Physical activity:
- Active games: Running, jumping, climbing, games with the ball contribute to the development of motor skills, coordination of movements and strengthening muscles.
- Walks in the fresh air: Daily walking in the fresh air is good for health and help strengthen immunity.
- Sports sections, dancing, swimming: These types of activity develop flexibility, strength and endurance.
- Classes developing fine motor skills: Drawing, modeling, design help to develop fine motor skills and coordination of hand movements.
- Limit: The time spent in front of the screen of the TV, computer, tablet.
Dream:
- Duration: Children of this age need about 10-13 hours of sleep per day.
- Mode: It is important to observe sleep mode, laying the child to sleep and lifting him at the same time.
- Rituals before going to bed: Bathing, reading a book, calm games help the child relax and fall asleep.
Psychological health:
- Emotional support: Love, care and attention of parents help the child feel safe and confident.
- Promotion of independence: Let the child have the opportunity to independently solve simple problems, express his feelings and opinions.
- Games with other children: Contribute to the development of social skills and the ability to communicate.
- Preparation for school: Reading books, teaching an account, speech development will help the child successfully adapt to school life.
- Avoid: Critics, punishments, comparisons with other children, overloads.
Prevention:
- Vaccination: According to the national vaccine calendar.
- Regular examinations of the pediatrician and dentist: To control the development and identify possible problems.
- Teaching hygiene rules: Washing hands, brushing your teeth, using a handkerchief.
- Prevention of injuries: Provide the safe environment of the house and on the street to prevent injuries and accidents.
- Prevention of diseases: Teach the child personal hygiene rules to prevent the spread of infectious diseases.
Junior school age (7-10 years): study and development
During this period, children begin to attend school, master new knowledge and skills. A healthy lifestyle helps them successfully cope with the training load and maintain health.
Nutrition:
- Balanced nutrition: The diet should be balanced and include all the necessary nutrients: proteins, fats, carbohydrates, vitamins and minerals.
- Useful products: Give preference to useful products: vegetables, fruits, cereals, meat, fish, dairy products.
- Diet: It is important to observe the diet, offering the child food at a certain time.
- Breakfast: Mandatory meal, providing energy for the whole day.
- Dinner: A full -fledged lunch, including the first, second dish and salad.
- Afternoon snack: A light snack between lunch and dinner: fruits, yogurt, sandwich.
- Dinner: Easy dinner, no later than 2 hours before bedtime.
- Water: Provide sufficient water consumption during the day.
- Limit: Sweet drinks, fast food, foods with a high content of salt and sugar, semi-finished products.
Physical activity:
- Active games at the break: Running, jumping, games with the ball contribute to the development of motor skills, coordination of movements and strengthening muscles.
- Walks in the fresh air after school: Useful for health and relief of stress.
- Sports sections, dancing, swimming: These types of activity develop flexibility, strength and endurance.
- Morning exercise: Helps to wake up and prepare for the school day.
- Limit: The time spent in front of the screen of the TV, computer, tablet. It is recommended no more than 2 hours a day.
Dream:
- Duration: Children of this age need about 10-11 hours of sleep per day.
- Mode: It is important to observe sleep mode, laying the child to sleep and lifting him at the same time.
- Rituals before going to bed: Reading the book, calm games help the child relax and fall asleep.
- Well -ventilated room: Provides a comfortable dream.
Psychological health:
- Emotional support: Love, care and attention of parents help the child feel safe and confident.
- Help in study: Support the child in study, help him do homework, but do not do them for him.
- Development of interests: Encourage the development of the interests of the child, write it down in circles and sections.
- Communication with friends: Support for the child’s communication with friends, organize joint games and walks.
- Avoid: Overloads, critics, punishments, comparisons with other children.
Prevention:
- Vaccination: According to the national vaccine calendar.
- Regular examinations of the pediatrician and dentist: To control the development and identify possible problems.
- Teaching hygiene rules: Washing hands, brushing your teeth, using a handkerchief.
- Prevention of posture disorders: Proper landing at the desk, wearing a backpack with two straps.
- Prevention of diseases of the organs: Regular breaks when reading and working at a computer, sufficient lighting.
Adolescence (11-18 years): hormonal restructuring and self-determination
This period is characterized by hormonal restructuring of the body, active physical and mental development, as well as personality formation. A healthy lifestyle helps a teenager successfully cope with these changes and maintain health.
Nutrition:
- Balanced nutrition: The diet should be balanced and include all the necessary nutrients: proteins, fats, carbohydrates, vitamins and minerals.
- Useful products: Give preference to useful products: vegetables, fruits, cereals, meat, fish, dairy products.
- Diet: It is important to observe the diet, not to miss meals.
- Protein: An increased need for protein for the growth and development of muscles.
- Calcium: Sufficient calcium consumption to strengthen bones.
- Iron: It is important for girls due to menstruation.
- Water: Provide sufficient water consumption during the day.
- Limit: Fast-food, sweet drinks, products with a high content of salt and sugar, chips, crackers.
- Avoid: Alcohol, drugs.
Physical activity:
- Sports sections, dancing, fitness: Help to develop strength, endurance, flexibility and coordination of movements.
- Active games with friends: Volleyball, basketball, football.
- Walks in the fresh air: Useful for health and relief of stress.
- Regular training: At least 3-4 times a week.
- Limit: The time spent in front of the screen of the TV, computer, tablet.
Dream:
- Duration: Teenagers take about 8-10 hours of sleep per day.
- Mode: It is important to observe sleep mode, go to bed and wake up at the same time.
- Avoid: Use electronic devices before bedtime.
Psychological health:
- Emotional support: The love, care and understanding of parents help the teenager feel safe and confident.
- Communication with friends: Maintain a teenager with friends.
- Self -determination: Help a teenager to determine life goals and interests.
- Consultations with a psychologist: If necessary.
- Avoid: Stress, conflicts, pressure from peers.
Prevention:
- Regular examinations of the doctor: To control health and identify possible problems.
- Teaching hygiene rules: Washing hands, brushing tooths, using condoms.
- Prevention of sexually transmitted infections: Using condoms, regular examinations.
- Prevention of bad habits: Refusal of smoking, alcohol, drugs.
Youth (19-35 years old): Formation of the future
During this period, people are actively building a career, create families and lay the foundation for their future. A healthy lifestyle helps them remain energetic, healthy and successful.
Nutrition:
- Balanced nutrition: The diet should be balanced and include all the necessary nutrients: proteins, fats, carbohydrates, vitamins and minerals.
- Useful products: Give preference to useful products: vegetables, fruits, cereals, meat, fish, dairy products.
- Weight control: It is important to monitor the weight and prevent its increase.
- Water: Provide sufficient water consumption during the day.
- Limit: Fast-food, sweet drinks, products with a high content of salt and sugar, alcohol.
Physical activity:
- Regular sports: Fitness, swimming, running, dancing.
- Active lifestyle: Walks in the fresh air, playing sports with friends.
- Avoid: Sedentary lifestyle.
Dream:
- Duration: Adults need about 7-9 hours of sleep per day.
- Mode: It is important to observe sleep mode, go to bed and wake up at the same time.
- Avoid: Stress before bedtime.
Psychological health:
- Stress management: Learn to cope with stress, use methods of relaxation, meditation, yoga.
- Support for friends and family: It is important to have support for loved ones.
- Hobbies: Find yourself a hobby that brings pleasure.
- Professional development: Develop your professional skills.
Prevention:
- Regular examinations of the doctor: To control health and identify possible problems.
- Prevention of sexually transmitted diseases: Using condoms, regular examinations.
- Refusal of bad habits: Smoking, alcohol.
- Vaccination: According to the national vaccine calendar.
Average age (36-60 years): maintaining health and activity
During this period, it is important to maintain a healthy lifestyle in order to maintain health, energy and activity for many years.
Nutrition:
- Balanced nutrition: The diet should be balanced and include all the necessary nutrients: proteins, fats, carbohydrates, vitamins and minerals.
- Useful products: Give preference to useful products: vegetables, fruits, cereals, meat, fish, dairy products.
- Weight control: It is important to monitor the weight and prevent its increase.
- Calorie restriction: With age, the need for calories is reduced.
- Water: Provide sufficient water consumption during the day.
- Limit: Fast-food, sweet drinks, foods with a high content of salt and sugar, alcohol, fatty foods.
Physical activity:
- Regular sports: Fitness, swimming, running, yoga, Pilates.
- Active lifestyle: Walks in the fresh air, playing sports with friends, work in the garden.
- Avoid: Sedentary lifestyle.
- Moderate loads: It is important to choose loads corresponding to age and health.
Dream:
- Duration: Adults require about 7-8 hours of sleep per day.
- Mode: It is important to observe sleep mode, go to bed and wake up at the same time.
- Avoid: Stress before bedtime, drinking caffeine and alcohol before bedtime.
Psychological health:
- Stress management: Learn to cope with stress, use methods of relaxation, meditation, yoga.
- Support for friends and family: It is important to have support for loved ones.
- Hobbies: Find yourself a hobby that brings pleasure.
- Social activity: Communicate with friends, participate in public life.
Prevention:
- Regular medical examinations: To control health and identify possible problems.
- Cancer screening: According to the doctor’s recommendations.
- Vaccination: According to the national vaccine calendar.
- Prevention of cardiovascular diseases: Control of blood pressure, cholesterol, blood sugar levels.
- Prevention of osteoporosis: Sufficient consumption of calcium and vitamin D, physical activity.
Elderly age (60+ years): maintaining health and quality of life
During this period, it is important to maintain a healthy lifestyle in order to maintain health, activity, independence and high quality of life.
Nutrition:
- Balanced nutrition: The diet should be balanced and include all the necessary nutrients: proteins, fats, carbohydrates, vitamins and minerals.
- Easily digestible food: Give preference to easily digestible food: vegetables, fruits, cereals, low -fat meat, fish.
- Sufficient protein consumption: To maintain muscle mass.
- Calcium and vitamin D: To strengthen bones.
- Water: Provide sufficient water consumption during the day.
- Limit: Fatty, fried, spicy foods, foods with a high content of salt and sugar.
- If necessary: Consultation with a dietitian.
Physical activity:
- Regular exercises: Walking, swimming, yoga, gymnastics.
- Active lifestyle: Walks in the fresh air, work in the garden.
- Moderate loads: It is important to choose loads corresponding to age and health.
- Consult a doctor: Before starting sports.
Dream:
- Duration: Older people need about 7-8 hours of sleep per day.
- Mode: It is important to observe sleep mode, go to bed and wake up at the same time.
- Comfortable conditions for sleep: Silence, darkness, fresh air.
Psychological health:
- Social activity: Communicate with friends and relatives, participate in public life, visit interest clubs.
- Hobbies: Find yourself a hobby that brings pleasure.
- Positive thinking: Try to think positively and maintain optimism.
- Family support: It is important to feel support and care from loved ones.
Prevention:
- Regular medical examinations: To control health and identify possible problems.
- Vaccination: According to the national vaccine calendar.
- Downs prevention: Provide the safe environment of the house, use a cane or walker if necessary.
- Dementia prevention: Intellectual activity, reading, learning of foreign languages.
- Timely treatment: Contact the doctor when any symptoms appear.
Recommendations applicable to all ages:
- Do not smoke and avoid passive smoking.
- Limit alcohol use or abandon it completely.
- Follow the mode of work and rest.
- Domest.
- Avoid stress.
- Regularly visit a doctor for preventive examinations.
- Vaccinated according to the national vaccination calendar.
- Adhere to a healthy diet.
- Engage in physical activity.
- Love yourself and take care of your health!
These guidelines are a starting point. Always consult with a healthcare professional for personalized advice.