A healthy lifestyle is a key to good health

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A healthy lifestyle is a key to good health

I. Food: the basis of a healthy lifestyle

  1. Balanced nutrition:

    1. Basic nutrients:
      • Squirrels: the body building material necessary for the growth, restoration and maintenance of tissues. Sources: meat, fish, eggs, legumes, tofu, nuts, seeds.
        • Amino acids: necessary and replaced.
        • Role in hormonal regulation.
        • Proteins and immune system.
      • Carbohydrates: the main source of energy. Sources: Grain products (bread, rice, pasta), fruits, vegetables, legumes.
        • Simple and complex carbohydrates.
        • Glycemic index and glycemic load.
        • Fiber: undigested fiber necessary for the health of the intestine.
      • Fat: necessary for the assimilation of vitamins, the production of hormones and maintaining skin health. Sources: vegetable oils, avocados, nuts, fatty fish.
        • Saturated and unsaturated fats.
        • Transfiders: harm to health.
        • Omega-3 and omega-6 fatty acids.
    2. Macronutrient ratio: The recommended ratio of proteins, fats and carbohydrates can vary depending on individual needs and goals.
      • General recommendations: 40-60% carbohydrates, 20-30% proteins, 20-30% fat.
      • Individual needs: accounting for age, gender, level of activity, health status.
      • Nutrition for athletes: increased consumption of protein and carbohydrates.
    3. Vitamins and minerals: Necessary for the normal functioning of the body.
      • Vitamin A: vision, immunity, skin health.
      • Vitamin C: antioxidant, immunity, connective tissue health.
      • Vitamin D: Calcium assimilation, bone health.
      • Vitamin E: antioxidant, cell protection from damage.
      • B vitamins B: Energy exchange, health of the nervous system.
      • Calcium: bone and teeth health.
      • Iron: oxygen transport.
      • Potassium: regulation of blood pressure.
      • Magnesium: participation in many enzymatic reactions.
    4. Food pyramid: A visual idea of a balanced diet.
      • Basic: Grain products (whole grain).
      • Second level: fruits and vegetables.
      • Third level: proteins (meat, fish, legumes).
      • Vershina: fats, oils, sweets (limited consumption).

  2. Diet:

    1. Regular food intake: 3-5 times a day, in small portions.
      • Prevention of overeating.
      • Maintaining a stable blood sugar.
      • Improving digestion.
    2. Breakfast: The most important meal.
      • The launch of metabolism.
      • Ensuring energy for the whole day.
      • Reduction of risk of overeating during the day.
    3. Snacks: Useful snacks between basic meals.
      • Fruits, vegetables, nuts, yogurt.
      • Prevention of a feeling of hunger.
    4. Dinner: Light and no later than 2-3 hours before bedtime.
      • Easily digestible products.
      • Avoiding overeating before bedtime.
    5. Water balance:
      • The need to use a sufficient amount of water.
      • Norma: 1.5-2 liters per day (depending on activity and climate).
      • Water, tea, herbal decoctions.
      • Avoid sweet drinks.
    6. Power planning:
      • Compilation of the menu for a week.
      • Purchase of the necessary products.
      • Cooking in advance.
      • Helps adhere to a healthy diet.

  3. Restriction of harmful products:

    1. Sahar: Restriction of consumption of added sugar.
      • The risk of developing diabetes, obesity, cardiovascular diseases.
      • Hidden sugar in food.
      • Alternative sweeteners (in moderate quantities).
    2. Salt: Salt consumption restriction.
      • The risk of developing hypertension, kidney diseases.
      • Hidden salt in food.
      • Using spices and herbs to give taste.
    3. Transjir’s: Completely exclude from the diet.
      • The risk of developing cardiovascular diseases.
      • Contained in Margarine, fast food, fried products.
    4. Processed products: Restriction of consumption of processed products.
      • High sugar content, salt, fats, preservatives.
      • Low food value.
    5. Alcohol: Moderate consumption or rejection of alcohol.
      • Influence on the liver, cardiovascular system, nervous system.
      • The risk of dependence.
    6. Fast food: Completely exclude from the diet.
      • High content of calories, fats, sugar, salt.
      • Low food value.

II. Physical activity: movement is life

  1. Regular training:

    1. Aerobic loads:
      • Running: strengthens the cardiovascular system, improves endurance.
      • Swimming: involves all muscle groups, sparing effects on the joints.
      • Bicycle: strengthens legs, improves the cardiovascular system.
      • Walking: The most affordable and safe type of activity.
      • Dancing: improve coordination, cheer up.
    2. Power training:
      • Exercises with weight: strengthen muscles, increase bone density.
      • Exercises with your own weight: push -ups, squats, bar.
      • Using simulators: allows you to train individual muscle groups in isolation.
    3. Flexibility and stretching:
      • Yoga: improves flexibility, relieves stress.
      • Pilates: strengthens the muscles of the bark, improves posture.
      • Stretching: improves flexibility, prevents injuries.
    4. Recommendations on intensity and duration:
      • 150 minutes of moderate aerobic activity per week or 75 minutes of intensive aerobic activity per week.
      • Power training 2 times a week.
      • Flexibility and stretching daily.
    5. Individual approach:
      • Accounting for age, gender, health status, level of physical training.
      • Consultation with a doctor or coach.

  2. Everyday activity:

    1. Walking:
      • Replacing trips by car or public transport on foot.
      • Using a stairs instead of an elevator.
    2. Active games with children:
      • Walking in the park, ball games, bicycle walks.
    3. Work in the garden or garden:
      • Physical activity in the fresh air.
    4. Home affairs:
      • Cleaning, ironing, washing.
    5. Using the Shagomer:
      • Motivation to increase physical activity.
      • Recommended number of steps per day: 10,000.

  3. Advantages of physical activity:

    1. Improving the cardiovascular system:
      • Reducing the risk of developing cardiovascular diseases.
      • Reducing blood pressure.
      • Improving cholesterol levels.
    2. Weight control:
      • Calorie burning.
      • Increase in muscle mass.
    3. Strengthening bones and muscles:
      • Prevention of osteoporosis.
      • Improving strength and endurance.
    4. Improving mood and decreasing stress:
      • Endorphin production.
      • Reducing the level of cortisol.
    5. Improvement:
      • Regular physical activity contributes to a stronger and more healthy sleep.
    6. Increase in energy:
      • Regular physical activity increases the level of energy.

  4. Safety of physical exercises:

    1. Warm up before training:
      • Preparation of muscles and joints for the load.
    2. Hitch after training:
      • Gradual decline in load.
      • Muscle stretching.
    3. Correct technique for performing exercises:
      • Prevention of injuries.
    4. Using protective equipment:
      • Helmets, knee pads, so -bones.
    5. Gradual increase in load:
      • Avoiding overtraining.
    6. Listen to your body:
      • Do not ignore pain and discomfort.

III. Son: Regeneration and Regeneration

  1. Duration of sleep:

    1. Recommended duration: 7-8 hours a day for adults.
    2. Individual needs: They can vary depending on age, level of activity, state of health.
    3. Lack of sleep: Influence on health and well -being.
      • Reducing concentration.
      • Memory deterioration.
      • Reducing immunity.
      • Increased risk of developing chronic diseases.
      • Hormonal balance violation.
    4. Excess sleep: It can also be harmful to health.
      • Increasing the risk of depression.
      • Reducing energy level.

  2. Sleep quality:

    1. Deep and continuous sleep: It is important for restoration of the body.
    2. Factors affecting the quality of sleep:
      • Stress.
      • Anxiety.
      • Caffeine.
      • Alcohol.
      • Nicotine.
      • Noise.
      • World.
      • The temperature in the sleeping room.
    3. Signs of poor sleep quality:
      • Difficulties with falling asleep.
      • Frequent awakening at night.
      • Feeling fatigue after awakening.
      • Daytime drowsiness.

  3. Sleep hygiene:

    1. Sleep mode: Go to bed and wake up at the same time every day.
    2. Comfortable bedroom: Dark, quiet, cool.
    3. Convenient mattress and pillow: Support for the body and neck.
    4. Avoid caffeine and alcohol before bedtime: Stimulating substances.
    5. Light dinner: Do not overeat before going to bed.
    6. Relaxation before bedtime: Warm bath, reading book, meditation.
    7. Limit the use of electronic devices before bedtime: The blue light of the screens suppresses the production of melatonin.
    8. Physical activity during the day: Promotes stronger sleep.

  4. Sleep disorders:

    1. Insomnia: Difficulties with falling asleep or maintenance of sleep.
    2. Apna of sleep: Stopping breathing in a dream.
    3. Restless legs syndrome: Unpleasant sensations in the legs that cause the need for movement.
    4. Narcolence: Excessive daytime drowsiness.
    5. Appeal to the doctor: In the presence of sleep disturbances.

IV. Stress management: psychological well -being

  1. Sources of stress:

    1. Work: Overload, conflicts, uncertainty in tomorrow.
    2. Personal relationships: Conflicts, parting, loneliness.
    3. Financial problems: Debts, lack of money.
    4. Health: Diseases, injuries.
    5. Everyday worries: Traffic jams, queues, household problems.

  2. The effect of stress on health:

    1. Physical health:
      • Increased blood pressure.
      • Cardiovascular diseases.
      • Reducing immunity.
      • Headaches.
      • Problems with digestion.
      • Insomnia.
    2. Mental health:
      • Anxiety.
      • Depression.
      • Irritability.
      • Problems with concentration.
      • Memory problems.

  3. Stress management methods:

    1. Physical activity:
      • Endorphin production.
      • Reducing the level of cortisol.
      • Distraction from problems.
    2. Relaxation techniques:
      • Meditation.
      • Respiratory exercises.
      • Progressive muscle relaxation.
      • Autogenic training.
    3. Hobbies and hobbies:
      • Classes bringing pleasure.
      • Distraction from stressful situations.
    4. Social support:
      • Communication with friends and family.
      • Support and understanding.
    5. Time planning:
      • Priority arrangement.
      • Task management.
      • Avoiding overload.
    6. Healthy lifestyle:
      • Balanced diet.
      • A sufficient dream.
      • Refusal of bad habits.
    7. Positive thinking:
      • Focus on positive aspects of life.
      • Optimism.
    8. Appeal to a specialist:
      • In case of inability to do stress independently.
      • Psychologist, psychotherapist.

V. Refusal of bad habits: health care

  1. Smoking:

    1. Impact on health:
      • The risk of developing lung cancer, larynx, oral cavity, esophagus, bladder, kidneys, pancreas.
      • Cardiovascular diseases.
      • Chronic obstructive lung disease (COPD).
      • Stroke.
      • Infertility.
    2. Passive smoking: The harm to the health of others.
    3. Methods of smoking refusal:
      • Nicotin -replacement therapy (patch, chewing gum, sprays, inhalers).
      • Drug therapy (Bupropion, Vareniklin).
      • Psychological support (consultations, support groups).
      • The force loves.

  2. Alcohol abuse:

    1. Impact on health:
      • Liver damage (cirrhosis).
      • Cardiovascular diseases.
      • Pancreatitis.
      • Damage to the nervous system.
      • Alcohol dependence.
      • The risk of cancer.
    2. Moderate alcohol consumption: It is defined as no more than one drink per day for women and no more than two drinks per day for men.
    3. Methods of combating alcohol dependence:
      • Detoxification.
      • Rehabilitation.
      • Psychological support (consultations, support groups).
      • Drug therapy.

  3. Addiction:

    1. Impact on health:
      • Damage to all organs and systems of the body.
      • Mental disorders.
      • Infectious diseases (HIV, hepatitis).
      • Overdose.
      • Death.
    2. Methods of treatment of drug addiction:
      • Detoxification.
      • Rehabilitation.
      • Drug therapy.
      • Psychological support (consultations, support groups).

VI. Regular medical examinations: Disease prevention

  1. The importance of preventive examinations:

    1. Early detection of diseases: Increasing the chances of successful treatment.
    2. Prevention of the development of diseases: Control of risk factors.
    3. Assessment of general health: Identification of deviations from the norm.

  2. Recommendations for preventive examinations:

    1. Age: Recommendations vary depending on age.
    2. Floor: Recommendations vary depending on the floor.
    3. Family history: The presence of diseases in the family.
    4. Risk factors: Smoking, alcohol abuse, unhealthy nutrition, a sedentary lifestyle.

  3. The main types of preventive examinations:

    1. General examination of the doctor: Measurement of blood pressure, pulse, body temperature, examination of the skin, mucous membranes, palpation of lymph nodes.
    2. Blood and urine tests: General blood test, biochemical blood test, urine analysis.
    3. Electrocardiogram (ECG): Assessment of the work of the heart.
    4. Fluorography or radiography of the lungs: Identification of lung diseases.
    5. Mammography (for women): Detection of breast cancer.
    6. Pap test (for women): Identification of cervical cancer.
    7. Colonoscopy (after 50 years): Identification of colon cancer.
    8. Dentist’s inspection: Prevention of dental diseases and gums.
    9. Occupying okulist: Vision check, identification of eye diseases.
    10. Specialists consultations: If there are indications.

VII. Favorable environment: the health of the planet – human health

  1. Air pollution:

    1. Sources: Industry, transport, heating, forest fires.
    2. Impact on health:
      • Respiratory diseases.
      • Cardiovascular diseases.
      • Lung cancer.
    3. Measures to reduce air pollution:
      • Using environmentally friendly transport.
      • The transition to renewable energy sources.
      • Energy saving.
      • Planting trees.

  2. Water pollution:

    1. Sources: Industrial drains, agricultural fertilizers, household waste.
    2. Impact on health:
      • Infectious diseases.
      • Poisoning.
      • Cancer.
    3. Measures to reduce water pollution:
      • Wishwater cleaning.
      • Rational use of fertilizers.
      • Separate garbage collection.
      • Saving water.

  3. Soil pollution:

    1. Sources: Industrial waste, agricultural pesticides, household waste.
    2. Impact on health:
      • Poisoning.
      • Cancer.
    3. Measures to reduce soil pollution:
      • Waste processing.
      • Rational use of pesticides.
      • Composting organic waste.

  4. Noise:

    1. Sources: Transport, industry, construction, entertainment.
    2. Impact on health:
      • Increased blood pressure.
      • Sleep violation.
      • Stress.
      • Hearing loss.
    3. Measures to reduce noise level:
      • The use of noise -protective screens.
      • Restriction of traffic at night.
      • Using soundproofing materials.

  5. Radiation:

    1. Sources: Natural radiation background, medical procedures, accidents at nuclear power plants.
    2. Impact on health:
      • Cancer.
      • Genetic mutations.
    3. Measures to reduce the impact of radiation:
      • Compliance with radiation safety rules.
      • Regular monitoring of the radiation background.

  6. Healthy house:

    1. Pure air: Regular ventilation, the use of air purifiers.
    2. Sufficient lighting: Natural light, energy -saving lamps.
    3. Comfortable temperature: Maintaining optimal temperature and humidity.
    4. Lack of mold: Moisture control, regular cleaning.
    5. Environmentally friendly materials: The use of natural and safe materials in construction and repair.

VIII. Training and Education: Knowledge – Power

  1. Information about a healthy lifestyle:

    1. Access to information: It is important to have access to reliable information about a healthy lifestyle.
    2. Sources of information:
      • Doctors and other medical workers.
      • Scientific research.
      • Authoritative websites and publications.
      • Educational programs.

  2. Formation of healthy habits from childhood:

    1. The role of the family: Parents should be an example for children in matters of a healthy lifestyle.
    2. The role of the school: School programs should include teaching a healthy lifestyle.
    3. Promotion of healthy behavior: It is important to encourage children for healthy elections.

  3. Critical thinking:

    1. Information assessment: It is important to be able to evaluate health information and distinguish reliable information from false.
    2. Distinction of facts and opinions: It is important to be able to distinguish between facts and opinions in health information.
    3. Avoiding misinformation: It is important to avoid health disinformation.

IX. Social activity and interaction: man – the essence of social

  1. Social ties:

    1. Support and communication: The importance of maintaining social ties with family, friends and colleagues.
    2. Overcoming loneliness: Social ties help to overcome loneliness and depression.
    3. Feeling of belonging: Social ties give a sense of belonging and significance.

  2. Participation in public life:

    1. Volunteering: Participation in volunteer projects.
    2. Participation in local events: Participation in local events and organizations.
    3. Civil activity: Participation in civil activity and protection of rights.

  3. Help others:

    1. Altruism: Assistance to other people.
    2. Charity: Participation in charitable projects.
    3. Compassion: The manifestation of compassion and empathy for other people.

X. Spiritual development: Harmony of the inner world

  1. Search for the meaning of life:

    1. Values: Definition of their values and following them.
    2. Goals: Setting goals and the desire to achieve them.
    3. Self -realization: Search for ways of self -realization and development.

  2. Inner Harmony:

    1. Acceptance of yourself: Accepting yourself with all its advantages and disadvantages.
    2. Self -awareness: The development of self -awareness and understanding of their emotions.
    3. Emotion Management: The ability to manage your emotions and cope with stress.

  3. Religious and spiritual practices:

    1. Prayer and meditation: Regular prayers and meditation.
    2. Visiting temples: Visiting temples and other places of worship.
    3. The study of sacred texts: The study of sacred texts and religious teachings.

XI. Emotional intelligence: understanding of oneself and others

  1. Self -awareness:

    1. Awareness of your emotions: The ability to recognize and understand your emotions.
    2. Assessment of their strengths and weaknesses: Knowing your strengths and weaknesses.
    3. Self -confidence: Faith in their strengths and opportunities.

  2. Self -regulation:

    1. Management of your emotions: The ability to control your emotions and reactions.
    2. Adaptability: The ability to adapt to changes and new situations.
    3. Self -control: The ability to control their impulses and behavior.

  3. Social awareness:

    1. Empathy: The ability to understand and empathize with the emotions of other people.
    2. Organizational awareness: Understanding the dynamics and culture of the organization.
    3. Service: The ability to satisfy the needs of other people.

  4. Relationship management:

    1. Inspiration: The ability to inspire and motivate other people.
    2. Influence: The ability to influence other people.
    3. The development of others: Help other people in development and growth.
    4. Conflict management: The ability to resolve conflicts peacefully.
    5. Teamwork: The ability to work in a team and cooperate with other people.

XII. Positive way of thinking: optimism and faith in oneself

  1. Optimism:

    1. Positive attitude to life: The ability to see the good in life and believe in the best.
    2. Belief in itself: Faith in their strengths and opportunities.
    3. Hope: Preservation of hope even in difficult situations.

  2. Gratitude:

    1. Appreciate the good: The ability to appreciate what you have.
    2. Expression of gratitude: Expression of gratitude to other people.
    3. Appreciation: Gratitude for the received help and support.

  3. Forgiveness:

    1. Liberation from Obid: Liberation from resentment and negative emotions.
    2. Acceptance of the past: Acceptance of the past and move forward.
    3. Compassion: The manifestation of compassion for yourself and other people.

XIII. Self -discipline and perseverance: the path to success

  1. Self -discipline:

    1. Self -control: The ability to control their impulses and behavior.
    2. Organization: The ability to organize your time and resources.
    3. Responsibility: Acceptance of liability for their actions and decisions.

  2. Persistence:

    1. Overcoming obstacles: The ability to overcome obstacles and difficulties.
    2. Perseverance: A stubborn desire to achieve goals.
    3. Patience: Manifestation of patience and endurance.

  3. Motivation:

    1. Internal motivation: Search for internal motivation and inspiration.
    2. External motivation: The use of external stimuli and incentives.
    3. Setting goals: Setting clear and realistic goals.

XIV. Development of skills and skills: constant self -improvement

  1. Constant training:

    1. New knowledge: The acquisition of new knowledge and skills.
    2. Professional growth: Development of professional skills.
    3. Personal development: Personal growth and self -improvement.

  2. Development of creative abilities:

    1. Art: Classes of art, music, dancing.
    2. Creative thinking: The development of creative thinking and imagination.
    3. Problem solution: Finding creative solutions of problems.

  3. The development of communicative skills:

    1. Effective communication: The ability to effectively communicate with other people.
    2. Active hearing: The ability to actively listen and understand other people.
    3. The ability to convince: The ability to convince and negotiate.

XV. Responsible consumption: Caring for the future

  1. Environmentally friendly consumption:

    1. The choice of environmentally friendly products: The choice of environmentally friendly and safe products.
    2. Refusal of disposable things: Refusal of disposable things and the use of reusable alternatives.
    3. Saving resources: Saving water, electricity and other resources.

  2. Conscious consumption:

    1. Buying only necessary: Buying only the necessary things and the rejection of impulsive purchases.
    2. Quality things: The choice of high -quality and durable things.
    3. Repair of things: Repair of things instead of replacing them.

  3. Waste disposal:

    1. Separate garbage collection: Separate garbage collection and waste processing.
    2. Composting: Composting organic waste.
    3. Submission of things for processing: Delivery of things for processing and disposal.

XVI. Active vacation and travel: new impressions and emotions

  1. Active rest:

    1. Tourism: Hiking, bicycle walks, hiking in the mountains.
    2. Sports: Sports in the fresh air.
    3. Games in nature: Games in nature with family and friends.

  2. Trips:

    1. New cultures: Acquaintance with new cultures and traditions.
    2. New places: The discovery of new places and attractions.
    3. New impressions: Getting new impressions

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