How to maintain health for many years

How to maintain health for many years: comprehensive leadership

Chapter 1: Health foundation – balanced diet

Health for many years begins with what we eat. A balanced diet is not a diet, but a way of life aimed at providing the body with all the necessary nutrients for optimal functioning. This is the key to energy, good mood and protection against diseases.

1.1. Macronutrients: proteins, fats, carbohydrates – correct proportions

Macronutrients are the main building blocks of our power that provide energy and participate in various processes in the body. It is important to understand their role and maintain the right balance.

• Proteins (proteins): It is necessary for the construction and restoration of fabrics, the production of enzymes and hormones. Sources: meat (low -fat varieties), fish, poultry, eggs, dairy products, legumes, nuts, seeds. Recommended norm: 0.8-1 grams of protein per kilogram of body weight. For actively involved in sports-up to 1.5-2 grams. The variety of protein sources is important to obtain a complete set of amino acids.

• Fat: Important for hormonal regulation, assimilation of fat -soluble vitamins (a, d, e, k), brain health and cell membranes. Not all fats are equally useful. Avoid trans fats (contained in processed products, fast food) and limit the consumption of saturated fats (red meat, fatty dairy products). Point on unsaturated fats: monoen -saturated (olive oil, avocados, nuts) and polyunsaturated (fish, vegetable oils, flax seeds, chia). Omega-3 fatty acids (contained in fatty fish) are especially important for the health of the heart, brain and joints. Recommended norm: 20-35% of the total number of calories.

• Carbohydrates: The main source of energy for the body. Choose complex carbohydrates (whole grains, vegetables, fruits, legumes) instead of simple carbohydrates (sweets, white bread, carbonated drinks). Complex carbohydrates are slowly absorbed, providing a stable blood sugar level and a prolonged feeling of satiety. Fiber contained in complex carbohydrates is important to the health of the digestive system. Recommended norm: 45-65% of the total number of calories.

1.2. Micronutrients: vitamins and minerals – small, but powerful

Vitamins and minerals are micronutrients necessary for many vital processes in the body. They do not provide energy, but participate in metabolism, immune function, the work of the nervous system and many other processes.

• Vitamins: They are divided into fat -soluble (A, D, E, K) and water -soluble (B, C). Fat -soluble vitamins accumulate in the body, so it is important not to exceed the recommended dose. Water -soluble vitamins do not accumulate and should enter the body daily. It is important to use a variety of fruits and vegetables to get all the necessary vitamins. In some cases, vitamin complexes may require, especially in winter or in certain diseases.

• Minerals: It is necessary for the health of bones, teeth, blood, nervous system and many other functions. The most important minerals: calcium, iron, magnesium, potassium, zinc, iodine. Mineral deficiency can lead to various diseases. It is important to use a variety of foods rich in minerals. In some cases, it may be necessary to take mineral additives, especially during pregnancy, breastfeeding or with certain diseases.

1.3. Water is a source of life

Water is necessary for all processes in the body. It is involved in the transportation of nutrients, waste from waste, thermoregulation and many other functions. The lack of water can lead to dehydration, fatigue, headaches and other problems.

• How much to drink? The recommended norm is 30 ml of water per kilogram of body weight. During physical exertion, in hot weather or with certain diseases, the need for water increases.

• What to drink? The best choice is pure drinking water. You can also use unsweetened tea, herbal drinks and fruit infusions. Avoid sweet carbonated drinks and juices that contain a lot of sugar.

1.4. Products that must be included in the diet:

• Vegetables and fruits: The main source of vitamins, minerals, fiber and antioxidants. Use a variety of vegetables and fruits of different colors to get a full range of nutrients.

• Whole grain products: Provide the body with energy, fiber and vitamins of group B. Choose whole grain bread, macarons from hard -wrap varieties, brown rice, oatmeal and other whole -grain products.

• Low -fat sources of protein: It is necessary for constructing and restoring fabrics. Choose low -fat meat, fish, poultry, eggs, legumes, nuts and seeds.

• Useful fats: Important for hormonal regulation, assimilation of fat -soluble vitamins and brain health. Use olive oil, avocados, nuts, seeds and fatty fish.

1.5. Products that need to be limited or excluded:

• Processed products: They contain a lot of sugar, salt, fats and artificial additives. Avoid fast food, chips, sweets, carbonated drinks and other processed products.

• Sweet drinks: They contain a lot of sugar and do not bring any health benefits. Avoid carbonated drinks, juices, sweet tea and coffee.

• Transjir’s: Harmful to the health of the heart and blood vessels. Avoid products containing partially hydrogenated oils.

• Excessive salt consumption: It can lead to an increase in blood pressure. Limit salt consumption and avoid products containing a lot of salt.

Chapter 2: Physical activity – movement as an elixir of youth

Physical activity is an integral part of a healthy lifestyle. Regular physical exercises not only help maintain weight normal, but also strengthen the cardiovascular system, increase immunity, improve mood and reduce the risk of developing many diseases.

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. It is recommended to engage in aerobic exercises at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity.

• Power training: Strengthen muscles and bones, improve metabolism and help maintain weight normally. Examples: weight lifting, exercises with its own weight, work on simulators. It is recommended to engage in strength training at least twice a week, working on all the main muscle groups.

• Flexibility exercises: Improve joint mobility, reduce the risk of injuries and improve posture. Examples: stretching, yoga, pilates. It is recommended to engage in flexibility exercises regularly, several times a week.

2.2. How to start engaged in physical activity:

• Start small: If you have not played sports for a long time, start with small loads and gradually increase them. For example, start with 10-15 minutes of walking per day and gradually increase time and intensity.

• Choose what you like: Take the type of physical activity that brings you pleasure. Then it will be easier for you to adhere to regular training.

• Find a partner: To engage with a friend or family member can be more fun and motivate you not to miss training.

• Set a goal: Determine for yourself the goal, for example, lose weight, improve physical shape or just feel better. Recording progress will help you remain motivated.

• Consult a doctor: Before starting physical activity, it is recommended to consult a doctor, especially if you have any chronic diseases.

2.3. Advantages of physical activity:

• Improving the work of the cardiovascular system: Reducing the risk of heart disease, stroke and high blood pressure.

• Strengthening bones and muscles: Reducing the risk of osteoporosis and injuries.

• Increasing immunity: Improving the ability of the body to fight infections.

• Improving mood: Reducing the risk of depression and anxiety.

• Improvement: Increase in the duration and quality of sleep.

• Maintaining weight is normal: Calorie burning and increasing muscle mass.

• Reduction of risk of developing chronic diseases: Reducing the risk of type 2 diabetes, some types of cancer and Alzheimer’s disease.

2.4. Motivation maintenance tips:

• Make physical activity part of your routine: Include training in your daily graph as tooth brushing or eating.

• Use fitness trackers and applications: They will help you track your progress and remain motivated.

• Reward yourself for achieving goals: For example, buy yourself a new sportswear or go to a spa.

• Do not give up after failures: Everyone has days when I do not want to play sports. Do not blame yourself for this, but just return to training the next day.

Chapter 3: Mental Health – the harmony of mind and soul

Mental health is a state of well -being, in which a person can realize his potential, cope with stress, work productively and contribute to society. Maintenance of mental health is as important as maintaining physical health.

3.1. Factors affecting mental health:

• Genetics: Some people have a genetic predisposition to mental disorders.

• Environment: Stress, injuries, social isolation and other environmental factors can negatively affect mental health.

• Life: Improper nutrition, lack of physical activity, alcohol abuse and drugs can worsen mental health.

3.2. Strategies for maintaining mental health:

• Stress management: Detail stress control techniques, such as meditation, yoga, breathing exercises or just walking in the fresh air.

• Maintaining social ties: Communicate with friends and family, participate in public events, find a hobby that will allow you to get to know new people.

• Healthy sleep: Try to sleep at least 7-8 hours a day. Observe sleep mode, avoid using caffeine and alcohol before bedtime.

• Proper nutrition: A balanced diet, rich in vitamins and minerals, is necessary for the health of the brain and nervous system.

• Physical activity: Regular physical exercises help reduce stress, improve mood and increase self -esteem.

• Caring for yourself: Do what you like and what gives you pleasure. For example, read books, listen to music, go to the cinema, take a bath.

• Help search: If you experience difficulties with mental health, do not hesitate to seek help from a specialist.

3.3. Signs of mental health problems:

• Constant fatigue: A feeling of fatigue even after a full sleep.

• Sleep disorders: Insomnia or excessive drowsiness.

• Changes in appetite: Loss of appetite or overeating.

• Irritability: Increased irritability, anger or anxiety.

• Reducing interest in life: The loss of interest in activities that used to be pleasure.

• Difficulties with concentration: Difficulties with concentration, making decisions or memorizing information.

• Feeling of hopelessness: Feeling of hopelessness, helplessness or guilt.

• Thoughts about death: Thoughts about death or suicide.

3.4. When to contact a specialist:

If you notice any of the signs listed above, consult a doctor or psychologist. Do not postpone a visit to a specialist, since the early identification and treatment of mental disorders significantly increase the chances of recovery.

3.5. Methods of treatment of mental disorders:

• Psychotherapy: Conversational therapy aimed at solving problems and improving mental health.

• Medication: Taking drugs such as antidepressants or antipsychotic.

• Combined treatment: A combination of psychotherapy and drug treatment.

Chapter 4: Refusing bad habits – the path to a healthy future

Bad habits, such as smoking, alcohol abuse and drug use, have a destructive effect on health and reduce life expectancy. The rejection of bad habits is one of the most important steps on the way to a long and healthy life.

4.1. Smoking:

• Impact on health: Smoking is the cause of many diseases, including lung cancer, cardiovascular diseases, chronic obstructive lung disease (COPD) and stroke. Smoking also increases the risk of other types of cancer, such as throat, mouth, esophagus, bladder and kidneys.

• How to quit smoking: There are many ways to quit smoking, including nicotin replacement therapy (patch, chewing gum, inhalers), drugs and psychotherapy. Consult a doctor to choose the most suitable method for you.

4.2. Alcohol abuse:

• Impact on health: Alcohol abuse can lead to cirrhosis of the liver, cardiovascular diseases, cancer, brain damage and mental disorders. Alcohol also increases the risk of accidents and injuries.

• How to reduce alcohol consumption: Install the limit for alcohol consumption and adhere to it. Drink alcohol slowly and alternate it with non -alcoholic drinks. Avoid situations in which you are offered to drink.

4.3. Drug use:

• Impact on health: Drug use has a destructive effect on all organs and systems of the body. Drugs can lead to cardiovascular diseases, brain damage, mental disorders, overdose and death.

• How to get help: If you use drugs, seek help from a specialist. There are specialized rehabilitation centers that offer treatment of drug addiction.

4.4. Tips for rejection of bad habits:

• Prims decision: Decide that you want to quit a bad habit, and be firm in your decision.

• Find support: Ask for help from friends, family or specialist.

• Avoid situations that provoke you to use: Avoid places where you usually use a bad habit, and people who push you to this.

• Replace the bad habit of useful: For example, if you smoke, try chewing gum or do physical exercises.

• Be patient: The rejection of bad habits is a long process, and you may need several attempts before you achieve success. Do not give up and continue to move to your goal.

Chapter 5: Regular medical examinations – preventive health care

Regular medical examinations are an important part of preventive health care. They allow you to detect diseases in the early stages, when treatment is most effective. Recommendations for the frequency and volume of medical examinations depend on age, gender, family history and other factors.

5.1. What is included in the regular medical examination:

• A history of history: The doctor will ask you about your health, lifestyle, family history and medications taken.

• Physical examination: The doctor will conduct a physical examination, which includes the measurement of blood pressure, pulse, body temperature, skin examination, listening to the heart and lungs, palpation of the abdomen and other manipulations.

• Laboratory tests: The doctor may prescribe laboratory tests, such as a general blood test, a general urine test, blood test for sugar, cholesterol and other indicators.

• Instrumental research: The doctor can prescribe instrumental studies such as an electrocardiogram (ECG), chest x -rays, ultrasound examination (ultrasound) and other studies.

• Screening tests: The doctor may recommend that you take screening tests to identify certain diseases, such as cervical cancer, breast cancer, prostate cancer and colorectal cancer.

5.2. Recommendations on the frequency of medical examinations:

• Young people (18-39 years old): It is recommended to undergo a medical examination every 1-3 years.

• Middle-aged people (40-64): It is recommended to undergo a medical examination every 1-2 years.

• Elderly people (65 years and older): It is recommended to undergo a medical examination annually.

5.3. Screening tests by age and floor:

• Women:

  • Mammography: Starting from 40-50 years, it is recommended to undergo mammography annually or once every 2 years.
  • PAP test: Starting from the age of 21, it is recommended to pass the papa test every 1-3 years.
  • HPV test: After 30 years, you can take a HPV test along with the papa test.

• Men:

  • Blood test for the dog: Starting from the age of 50, it is recommended to discuss with the doctor the need to conduct a blood test for a dog for screening of prostate cancer.
  • Colonoscopy: Starting from 45-50 years, it is recommended to undergo colonoscopy for screening colorectal cancer.

5.4. The importance of vaccination:

Vaccination is an effective way to protect against infectious diseases. Regularly vaccinated in accordance with the National vaccination calendar and the doctor’s recommendations.

Chapter 6: Healthy sleep – restoration and rebooting of the body

Healthy sleep is an essential for physical and mental health. During sleep, the body is restored, the brain processes information, and restart of all systems occurs. The lack of sleep can lead to various problems, including fatigue, a decrease in concentration of attention, memory deterioration, an increase in the risk of developing chronic diseases and mood deterioration.

6.1. How much you need to sleep:

Most adults take from 7 to 9 hours of sleep per day. Children and adolescents need more sleep. The need for a dream can vary from person to person. It is important to listen to your body and give it as much sleep as he needs.

6.2. Sleep advice:

• Observe sleep mode: Go to bed and wake up at the same time every day, even on the weekend.

• Create a comfortable sleeping atmosphere: 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 cause discomfort and disrupt sleep.

• Engage in physical activity during the day: Physical activity helps to improve sleep, but avoid intensive training before going to bed.

• Relax before going to bed: Take a warm bath, read the book, listen to calm music or practice meditation.

• Avoid using electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin, sleep hormone.

6.3. Signs of sleep problems:

• Difficulties with falling asleep: You need a lot of time to fall asleep.

• Frequent awakening at night: You often wake up at night and cannot fall asleep again.

• Early awakening: You wake up too early in the morning and cannot fall asleep again.

• Feeling fatigue after sleep: You do not feel rested after sleep.

• Daytime drowsiness: You feel drowsiness during the day.

6.4. When to see a doctor:

If you experience sleep problems that prevent you from living a full -fledged life, consult a doctor. There are various methods of treating sleep disorders that can help you improve sleep.

Chapter 7: Stress Management – the key to emotional well -being

Stress is an inevitable part of life. However, if stress becomes chronic, it can have a negative effect on physical and mental health. Stress management is an important skill that helps maintain emotional well -being and prevent the development of diseases associated with stress.

7.1. What is stress:

Stress is a reaction of the body to any requirements or threats. When we experience stress, stress hormones are released in the body, such as cortisol and adrenaline, which help us cope with the situation. However, if the level of stress hormones remains high for a long time, this can lead to various health problems.

7.2. Causes of stress:

The causes of stress can be different and depend on the individual characteristics of a person. The most common causes of stress:

• Work: Cracations, conflicts with colleagues, uncertainty in work.

• Personal relationships: Problems in the family, with friends or partner.

• Finance: Financial difficulties, debts, uncertainty in the future.

• Health: Diseases, injuries, chronic diseases.

• Traumatic events: The death of a loved one, divorce, loss of work.

7.3. Symptoms of stress:

Symptoms of stress can be physical, emotional and behavioral.

• Physical symptoms: Headaches, muscle tension, fatigue, sleep problems, digestive disorders, rapid heartbeat, increased blood pressure.

• Emotional symptoms: Irritability, anxiety, depression, anger, a sense of hopelessness, a decrease in self -esteem.

• Behavioral symptoms: Changing appetite, alcohol abuse or drugs, social isolation, procrastination, difficulties with concentration.

7.4. Stress management techniques:

• Determining the causes of stress: Determine what causes you stress, and try to eliminate these causes or reduce their influence.

• Time management: Plan your day and place priorities. Learn to say no to the tasks that you can’t do.

• Relaxation: Mix relaxation techniques, such as meditation, yoga, breathing exercises or progressive muscle relaxation.

• Physical activity: Engage in physical activity that you like. Physical exercises help reduce stress and improve mood.

• Communication with friends and family: Maintain social ties and spend time with people who support you.

• Hobbies: Take a hobby that bring you pleasure.

• Humor: Laughter is a great remedy for stress.

• Help search: If you cannot cope with stress yourself, seek help from a specialist.

Chapter 8: Caring for vision – maintaining a clear view of the world

Vision is one of the most important senses. Caring for vision is an important part of maintaining health for many years. With age, vision may worsen, so it is important to regularly undergo examinations at an ophthalmologist and take measures to protect the eyes.

8.1. The most common vision problems:

• Myopia (myopia): The inability to clearly see remote objects.

• Hyperopy (farsightedness): The inability to clearly see close objects.

• Astigmatism: Distortion of the image due to the improper shape of the cornea.

• Presbiopia (age farsightedness): Reducing the ability to focus on close objects with age.

• Cataract: The clouding of the lens of the eye.

• Glaucoma: Damage to the optic nerve, which can lead to blindness.

• Maculata degeneration: Damage to the macula, the central part of the retina, which can lead to loss of central vision.

8.2. Visual protection tips:

• Regular examinations by an ophthalmologist: Pass the examinations with an ophthalmologist at least once a year, especially after 40 years.

• Ultraviolet radiation protection: Wear sunglasses that block 100% UVA and UVB rays.

• Correct lighting: Provide good lighting when reading, working at a computer and other activities.

• Breaks when working at a computer: Take breaks every 20 minutes to give your eyes to rest. Look into the distance for 20 seconds.

• Proper nutrition: Use products rich in vitamins and antioxidants that are useful for vision, such as green leafy vegetables, carrots, citrus fruits and fish.

• Refusal of smoking: Smoking increases the risk of developing many eyes of the eyes, such as cataracts and macular degeneration.

8.3. Symptoms in which you need to consult a doctor:

• Turning vision

• Dangling in the eyes

• Pain in the eyes

• Eye redness

• Dry eyes

• The appearance of floating points or flashes of light

• Narrowing of the field of view

Chapter 9: Intellectual activity – maintaining the acuteness of the mind

Intellectual activity is an important part of maintaining brain health and cognitive functions for many years. Regular mental exercises help improve memory, concentration, logical thinking and other cognitive skills.

9.1. Types of intellectual activity:

• Reading: Read books, newspapers, magazines and other materials that interest you.

• Learning new languages: Learning new languages is a great way to train the brain and improve cognitive functions.

• Solution of puzzles and crosswords: The solution of puzzles and crosswords helps to improve logical thinking and memory.

• Training in new skills: Learn to play a musical instrument, draw, knit or engage in other activities that require mental effort.

• Communication with other people: Communication with other people helps stimulate the brain and maintain cognitive functions.

• Games for brain training: There are various games and applications that help train the brain and improve cognitive skills.

9.2. Tips for maintaining intellectual activity:

• Be curious: Ask questions, be interested in new and constantly learn.

• Do not be afraid to try new: Go out of the comfort zone and try new activities.

• Communicate with people who stimulate you: Spend time with people who inspire you and make you think.

• Rest and relax: Rest and relaxation are necessary for brain health.

• Support for a healthy lifestyle: Proper nutrition, physical activity and healthy sleep are important to the health of the brain and cognitive functions.

Chapter 10: Optimism and positive thinking – the key to longevity and happiness

Optimism and positive thinking are important factors that affect health and longevity. People who look at life with optimism are usually more healthy, happy and live longer.

10.1. Advantages of optimism:

• Improving physical health: Optimism is associated with a lower risk of developing cardiovascular diseases, stroke, diabetes and other chronic diseases.

• Strengthening the immune system: Optimism helps strengthen the immune system and increase resistance to infections.

• Improving mental health: Optimism helps reduce the risk of depression, anxiety and other mental disorders.

• Increase in life expectancy: Optimists, as a rule, live longer than pessimists.

10.2. How to develop optimism:

• Focus on the positive aspects of life: Instead of focusing on negative moments, try to notice the good in your life.

• Be grateful: Thank you for what you have. This will help you value your life and feel happier.

• Set your goals: Set your goals and work on their achievement. This will help you feel more confident and motivated.

• Surround yourself with positive people: Spend time with people who support you and inspire you.

• Learn to cope with stress: Stress can negatively affect your mood and optimism. Mix stress control techniques, such as meditation, yoga or breathing exercises.

• Remember the good: Remember pleasant moments from your life and share them with others.

• Do not be afraid to make mistakes: Mistakes are part of life. Do not blame yourself for mistakes, but learn on them.

• Be kind to yourself: Do not criticize yourself too much. Take yourself as you are.

Following these recommendations, you can maintain health for many years, enjoying life in full.