Healthy lifestyle: myths and reality

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Healthy lifestyle: myths and reality

Section 1: Food – Health foundation

  • Myth No. 1: Smarey products are always more useful.

    • Reality: passion for low -fat products can lead to the opposite effect. Manufacturers often compensate for the lack of fat by the addition of sugar, salt and artificial additives to improve taste. This can lead to an increase in calorie content and a deterioration in the nutritional value of the product. It is important to read labels and choose products with moderate fat content, especially useful ones, such as unsaturated fats from olive oil, avocados and nuts. The complete exclusion of fats from the diet can negatively affect the hormonal balance, the absorption of vitamins and skin health. The keyword here is balance.
    • Practical tips:
      • Pay attention to the composition of the product, and not only on the marine “low -fat”.
      • Choose products with natural ingredients and the minimum amount of added sugar and salt.
      • Include products rich in useful fats in the diet: avocados, nuts, seeds, fatty fish.
      • Do not be afraid of a moderate amount of natural fats, such as butter and sour cream, if there is no individual intolerance.

  • Myth No. 2: To lose weight, you need to starve.

    • Reality: starvation is an extremely ineffective and harmful way of losing weight. It slows down metabolism, leads to a loss of muscle mass and can provoke a deficiency of important nutrients. After starvation, the body, trying to replenish the “losses”, begins to lay fat with a vengeance, which leads to a weight gain after returning to normal nutrition. In addition, starvation can cause serious health problems, such as eating disorders, anemia, digestive problems and hormonal failure.
    • Practical tips:
      • Focus on a balanced diet with enough protein, fiber and healthy fats.
      • Reduce calorie content gradually, by 200-300 calories per day.
      • Increase physical activity.
      • Eat regularly, 5-6 times a day in small portions.
      • Drink enough water.

  • Myth No. 3: Carbohydrates are evil for the figure.

    • Reality: carbohydrates are an important source of energy for the body. It is inappropriate to completely exclude them from the diet. However, it is important to distinguish between “good” and “bad” carbohydrates. Simple carbohydrates contained in sweets, pastries and white bread are quickly absorbed and lead to a sharp jump in blood sugar, which contributes to fat deposition. Complex carbohydrates contained in whole grain products, vegetables and fruits are absorbed more slowly and provide the body with energy for a long time.
    • Practical tips:
      • Limit the consumption of simple carbohydrates.
      • Choose complex carbohydrates: whole grain bread, cereals (buckwheat, oatmeal, movie), vegetables, fruits.
      • Control the size of the portions.
      • Combine carbohydrates with proteins and fats to slow down.
      • Read the labels of products to find out the content of carbohydrates and sugar.

  • Myth No. 4: You always need to drink 2 liters of water per day.

    • Reality: the need for water is individual and depends on many factors, such as age, gender, level of physical activity, climate and health status. There is no universal norm for everyone. It is important to focus on the feeling of thirst and needs of the body. Excessive water consumption can also be harmful, as it can lead to leaching of electrolytes.
    • Practical tips:
      • Drink when you feel thirsty.
      • Increase water consumption in hot weather and with physical exertion.
      • Consider the water contained in fruits, vegetables and soups.
      • Follow the color of urine: it should be light yellow.
      • Consult a doctor if you have kidney diseases or other health problems.

  • Myth No. 5: Sugar can be replaced with honey, and it will be useful.

    • Reality: honey, like sugar, contains glucose and fructose, that is, it is a simple carbohydrate. He is also Calorie. Although honey contains a small amount of vitamins and minerals, their amount is slight and does not have a significant effect on health. In large quantities, honey is as harmful as sugar, and can lead to weight gain, increasing blood sugar and decay development.
    • Practical tips:
      • Use honey moderately like a treat.
      • Choose natural honey, without adding sugar and other ingredients.
      • Consider the calorie content of honey when calculating the daily diet.
      • Instead of sweeteners, it is better to use fruits and berries to give sweetness to dishes.

  • Myth No. 6: Vegetarianism is always useful.

    • Reality: vegetarianism can be healthy if it is well planned and provides the body with all the necessary nutrients. However, if the vegetarian diet is unbalanced, it can lead to a deficiency of vitamin B12, iron, zinc, calcium, omega-3 fatty acids and other important trace elements. It is especially important to monitor the nutrition of vegetarians during pregnancy, breastfeeding and in childhood.
    • Practical tips:
      • Include a variety of products in the diet: legumes, nuts, seeds, whole grain products, vegetables, fruits.
      • Use products enriched with vitamin B12, or take additives.
      • Eat products rich in iron, combined with vitamin C for better absorption.
      • Include in the diet sources of omega-3 fatty acids: linseed seeds, walnuts, seaweed.
      • If necessary, consult a nutritionist to compile a balanced vegetarian diet.

  • Myth No. 7: freshly squeezed juices are more useful than whole fruits.

    • Reality: although freshly squeezed juices contain vitamins and minerals, they are devoid of fiber, which is contained in whole fruits. Fiber is important for the normal operation of the digestive system, maintaining blood sugar and appetite control. In addition, juices contain more sugar than in whole fruits, since sugar is released when squeezing.
    • Practical tips:
      • Prefer whole fruits with freshly squeezed juices.
      • If you drink juice, dilute it with water.
      • Limit the consumption of juices.
      • Choose juices without added sugar.

  • Myth No. 8: Superfoods – a panacea from all diseases.

    • Reality: Superfoods are products that have a high content of beneficial substances. However, they are not a panacea from all diseases and cannot replace a balanced diet and a healthy lifestyle. Superfoods can be useful as an addition to a healthy diet, but you should not rely only on them.
    • Practical tips:
      • Include superfuds in the diet in moderate quantities.
      • Combine superfuds with other useful products.
      • Do not forget about the importance of a balanced diet and a healthy lifestyle.
      • Do not overestimate the benefits of superfuds and do not believe in their miraculous properties.

  • Myth No. 9: After 6 pm you can’t eat.

    • Reality: The time of eating is not crucial for weight gain. It is important that how many calories you consume during the day and how much you spend. If you are hungry in the evening, you should not torment yourself with hunger. It is better to eat a light and healthy snack, such as vegetables, fruits, low -fat yogurt or kefir.
    • Practical tips:
      • Do not go to bed hungry.
      • Choose light and healthy snacks in the evening.
      • Do not overeat before going to bed.
      • Focus on the general high -calorie balance during the day.

  • Myth No. 10: To be healthy, you need to eat only organic products.

    • Reality: organic products are grown without the use of synthetic pesticides, fertilizers and genetically modified organisms. They may contain fewer remains of pesticides, but this does not mean that they are much more useful than conventional products. It is more important to consume a variety of fruits and vegetables, regardless of whether they are organic or not.
    • Practical tips:
      • Choose products that are available to you and pockets.
      • Wash fruits and vegetables carefully before use.
      • Diversify your diet.
      • If possible, choose organic products, but do not make it a priority if they are not available to you.

Section 2: Physical activity – movement as life

  • Myth No. 1: In order to get benefits from training, you need to engage in every day.

    • Reality: overtraining can be counterproductive and lead to injuries, fatigue and a decrease in immunity. It is important to give the body time to restore between training. The optimal frequency of training depends on the level of physical training, such as training and individual characteristics of the body. For most people, 3-5 training per week are enough.
    • Practical tips:
      • Listen to your body and give him time to restore.
      • A variety of training, alternating power, cardio and flexibility exercises.
      • Plan the days of rest between training.
      • Do not overdo it, especially at the beginning of classes.

  • Myth No. 2: Cardio is the best way to lose weight.

    • Reality: Cardio training is effective for burning calories, but for long -term weight loss, a combination of cardio and strength training is important. Power training helps to increase muscle mass, which increases metabolism and helps to burn calories even at rest. In addition, strength training improves posture, strengthen bones and increase endurance.
    • Practical tips:
      • Include both cardio and strength exercises in your training program.
      • Diversify cardio training: running, swimming, cycling, dancing.
      • Start strength training with small weights and gradually increase the load.
      • Contact the coach to draw up an individual training program.

  • Myth No. 3: If muscles do not hurt after training, it means that it was ineffective.

    • Reality: muscle pain after training (crepature) is a normal phenomenon, especially after intense or new exercises. However, the lack of pain does not mean that the training was ineffective. The effectiveness of training is determined by progress in achieving goals, such as increasing strength, endurance or weight loss.
    • Practical tips:
      • Do not focus only on muscle pain as an indicator of the effectiveness of training.
      • Follow your progress and achievements.
      • A variety of training to avoid muscle addiction.
      • With severe muscle pain, consult a doctor.

  • Myth No. 4: To see the result, you need to study in the gym.

    • Reality: physical activity can be engaged anywhere and without special equipment. Walks in the fresh air, running, cycling, swimming, home training with your own weight – all these are effective ways to maintain physical shape and improve health. The main thing is regularity and pleasure from classes.
    • Practical tips:
      • Find the form of physical activity that you like.
      • Do regularly, at least 30 minutes a day.
      • Use the possibilities for physical activity in everyday life: walk on foot, go up the stairs instead of an elevator, do a warm -up during work.
      • Do not make excuses for the lack of time or money for the gym.

  • Myth No. 5: Stretching is needed only by professional athletes.

    • Reality: stretching is useful for everyone, regardless of the age and level of physical training. It improves flexibility, reduces the risk of injuries, relieves tension in the muscles and improves blood circulation. Stretching is recommended to do after each training and during rest days.
    • Practical tips:
      • Make a stretch regularly, at least several times a week.
      • Perform stretching exercises slowly and smoothly.
      • Lying in each position for 15-30 seconds.
      • Do not overdo it so as not to injure the muscles.

  • Myth No. 6: Running is harmful to the joints.

    • Reality: Running can be harmful to the joints if you have joint problems, overweight or irregular running technique. However, if you run correctly and moderately, it can be useful for strengthening bones and joints. It is important to choose suitable shoes, run along a soft surface and gradually increase the load.
    • Practical tips:
      • Consult a doctor if you have joint problems.
      • Choose running shoes with good shock absorption.
      • Run along the soft surface: grass, earth, treadmill.
      • Start with short runs and gradually increase the distance.
      • Do a warm -up before running and stretching after.

  • Myth No. 7: You need to play sports only for weight loss.

    • Reality: weight loss is only one of the many positive effects of physical activity. Sport improves mood, reduces stress levels, strengthens the cardiovascular system, increases immunity, improves sleep and increases life expectancy. It is important to play sports not only for weight loss, but also for general improvement of health and quality of life.
    • Practical tips:
      • Focus on improving health, and not just on weight loss.
      • Choose a type of physical activity that brings you pleasure.
      • Set realistic goals and move towards them gradually.
      • Enjoy the process and do not perceive sport as an obligation.

  • Myth No. 8: The more you sweat, the more effective the training.

    • Reality: sweating is a natural process that helps the body regulate the temperature. The amount of sweat depends on many factors, such as the ambient temperature, the intensity of training, genetics and the level of physical training. Not always the amount of sweat is an indicator of the effectiveness of training.
    • Practical tips:
      • Drink enough water during training to make up for the loss of fluid.
      • Do not focus on the amount of sweat as an indicator of the effectiveness of training.
      • Focus on your sensations and progress.

  • Myth No. 9: If you missed the training, you can throw everything.

    • Reality: missing training is normal. Everyone has days when there is no time or effort to play sports. Do not blame yourself and throw it all because of one pass. It is important to return to training as soon as possible and continue to move towards your goals.
    • Practical tips:
      • Do not reproach yourself for the missed training.
      • Return to training as soon as possible.
      • Plan training in advance to avoid gaps.
      • Be flexible and adapt your training program for your graphics.

  • Myth No. 10: It is harmful to playing sports with age.

    • Reality: Physical activity is useful at any age. With age, it is important to adapt the training program for your capabilities and health status. Sport helps maintain muscle mass, improves coordination and balance, strengthens the bones and reduces the risk of chronic diseases.
    • Practical tips:
      • Consult a doctor before starting sports.
      • Choose the types of physical activity that suits you.
      • Engage in moderately and gradually increase the load.
      • Do not overdo it and give the body the time to restore.

Section 3: Dream – Restoration and Reloading

  • Myth No. 1: You need to sleep at least 8 hours a day.

    • Reality: the necessary duration of sleep is individual. For most adults, 7-9 hours of sleep are enough, but some may be enough and 6 hours, while others need 10. It is important to focus on their feelings and condition of the body. If you wake up awake and rested, then you sleep enough.
    • Practical tips:
      • Determine your individual need for a dream.
      • Try to go to bed and get up at the same time every day, even on the weekend.
      • Create comfortable sleeping conditions: a dark, quiet and cool room.

  • Myth No. 2: You can get enough sleep on the weekend for the whole week.

    • Reality: Sawing on the weekend can disrupt the biological rhythms of the body and lead to sleep problems during the week. It is better to try to observe sleep and wakefulness every day. If you do not get enough sleep on weekdays, try to slightly increase the duration of sleep on weekends, but do not overdo it.
    • Practical tips:
      • Try to go to bed and get up at the same time every day.
      • If you do not get enough sleep on weekdays, increase the duration of sleep on the weekend by 1-2 hours.
      • Do not sleep for too long on the weekend so as not to disrupt biological rhythms.

  • Myth No. 3: Alcohol helps to fall asleep.

    • Reality: Alcohol can help fall asleep faster, but it violates the structure of sleep and worsens its quality. Under the influence of alcohol, sleep becomes superficial and intermittent. You can wake up in the middle of the night or feel a broken morning.
    • Practical tips:
      • Limit alcohol consumption, especially before bedtime.
      • Do not use alcohol as sleeping pills.
      • If you have problems with sleep, consult a doctor.

  • Myth No. 4: Before going to bed, it is useful to drink a glass of warm milk.

    • Reality: warm milk can have a calming effect and contribute to falling asleep, but this is not a universal remedy. The effect of milk can be associated with a psychological factor or the content of tripophanes, amino acids that participates in the production of melatonin, sleep hormone. However, the content of tryptophan in milk is small.
    • Practical tips:
      • Try drinking a glass of warm milk before bedtime if it helps you.
      • Do not rely only on milk as a remedy for insomnia.
      • Create a relaxing atmosphere before going to bed: read the book, listen to music, take a warm bath.

  • Myth No. 5: If you can’t fall asleep, you need to lie in bed and wait.

    • Reality: If you cannot fall asleep for 20-30 minutes, it is better to get out of bed and do something calm and relaxing, for example, to read a book or listen to music. Lying in bed and turning to turn only to enhance the anxiety and insomnia.
    • Practical tips:
      • If you cannot fall asleep for 20-30 minutes, get out of bed.
      • Take care of something calm and relaxing.
      • Do not watch TV and do not use gadgets.
      • Return to the bed when you feel drowsiness.

  • Myth No. 6: sleeping pills – the best remedy for insomnia.

    • Reality: sleeping pills can help fall asleep, but it does not solve the problem of insomnia. Snowstock can cause side effects, addiction and dependence. It is better to use sleeping pills only in extreme cases and as prescribed by a doctor.
    • Practical tips:
      • Do not take sleeping pills without a doctor.
      • Try other methods of combating insomnia: compliance with the sleep regime, creating comfortable sleep conditions, relaxing procedures.
      • Consult a doctor if you have a chronic insomnia.

  • Myth No. 7: Daytime sleep is harmful to health.

    • Reality: A short daytime sleep (20-30 minutes) can be useful for increasing concentration, improving mood and increasing productivity. However, long -term daytime sleep (more than 1 hour) can disrupt night sleep and lead to sleep problems.
    • Practical tips:
      • If you want to sleep during the day, limit the duration of sleep to 20-30 minutes.
      • Do not sleep in the afternoon if you have problems with night sleep.
      • Do not sleep too late in the afternoon, so as not to break the night sleep.

  • Myth No. 8: Before going to bed, you need to eat tightly to sleep well.

    • Reality: to eat tightly before bedtime can lead to problems with digestion and worsening of the quality of sleep. It is better to eat 2-3 hours before bedtime and choose light and healthy food.
    • Practical tips:
      • Do not eat tightly before bedtime.
      • Choose light and healthy food for dinner.
      • Have dinner 2-3 hours before bedtime.

  • Myth No. 9: If you don’t get enough sleep, you need to drink a lot of coffee to cheer up.

    • Reality: caffeine can help to cheer up, but it does not replace a full sleep. Coffee abuse can lead to anxiety, irritability and problems with sleep. If you have not got enough sleep, it is better to try to relax and get enough sleep next time.
    • Practical tips:
      • Do not abuse caffeine.
      • If you have not got enough sleep, try to relax and sleep next time.
      • Do not drink caffeine before bedtime.

  • Myth No. 10: All people sleep the same.

    • Reality: the structure of sleep and the duration of its phases are individual for each person. Some people fall asleep faster, others longer. Someone sleeps better in complete silence, and someone needs a slight noise. It is important to understand what is right for you, and create optimal conditions for sleep.
    • Practical tips:
      • Watch your sleep and determine your individual needs.
      • Experiment with different ways to improve sleep.
      • Create an individual sleep program that is right for you.

Section 4: Mental Health – Harmony of the Soul and Body

  • Myth No. 1: Mental illness is a sign of character weakness.

    • Reality: mental illness is diseases that can be caused by genetic factors, biochemical changes in the brain, traumatic experience or other factors. They are not related to the weakness of character or lack of willpower.
    • Practical tips:
      • Treat mental illness as ordinary diseases.
      • Do not be ashamed to seek help from specialists.
      • Support people with mental illness.

  • Myth No. 2: Psychotherapy is a waste of time and money.

    • Reality: Psychotherapy is an effective method of treating mental illness and improving mental well -being. It helps people to understand their problems, learn to cope with stress and improve relations with other people.
    • Practical tips:
      • Do not be afraid to contact a psychotherapist.
      • Find a psychotherapist who suits you.
      • Be open and honest during psychotherapy sessions.

  • Myth No. 3: Antidepressants are drugs.

    • Reality: antidepressants are drugs that help alleviate the symptoms of depression. They do not cause euphoria or addiction. Antidepressants must be prescribed and controlled by a doctor.
    • Practical tips:
      • Do not take antidepressants without a doctor’s prescription.
      • Follow the instructions of the doctor to receive antidepressants.
      • Tell the doctor about any side effects.

  • Myth No. 4: You must always be positive.

    • Reality: It is impossible and not necessary to be positive. It is important to be able to live all emotions, both positive and negative. Suppression of emotions can lead to stress and problems with mental health.
    • Practical tips:
      • Allow yourself to feel all emotions.
      • Do not suppress emotions.
      • Look for ways to express your emotions in a healthy way.

  • Myth No. 5: Stress is always bad.

    • Reality: Stress is a natural reaction of the body to a challenge or threat. Small stress can be useful for increasing concentration and motivation. However, chronic stress can adversely affect health.
    • Practical tips:
      • Learn to cope with stress healthy ways: physical activity, meditation, communication with friends and relatives.
      • Determine the sources of stress in your life and try to eliminate them.
      • Do not overload yourself with work and other responsibilities.

  • Myth No. 6: Meditation is only for enlightened yogis.

    • Reality: meditation is a simple and affordable practice that can help reduce stress levels, improve concentration and increase awareness. Everyone can meditate, regardless of age, religion and physical training.
    • Practical tips:
      • Start with short meditation (5-10 minutes a day).
      • Find a quiet and calm place for meditation.
      • Focus on your breath or on some subject.
      • Do not be discouraged if your mind wanders. Just return to your practice.

  • Myth No. 7: Communication with friends and family is a luxury that does not have time.

    • Reality: Communication with friends and family is an important part of mental health. The support of loved ones helps to cope with stress, to feel loved and necessary.
    • Practical tips:
      • Select the time to communicate with friends and family.
      • Maintain relationships with loved ones.
      • Feel free to seek help and support to friends and family.

  • Myth No. 8: Self -help is all that is needed to solve mental problems.

    • Reality: self -help can be useful to maintain mental well -being, but it cannot replace professional help. If you have serious mental problems, consult a doctor or psychotherapist.
    • Practical tips:
      • Use self -help methods to maintain mental well -being.
      • Contact the doctor or psychotherapist if you have serious mental problems.
      • Feel free to ask for help.

  • Myth No. 9: Mental problems are a personal file, and there is no need to talk about it.

    • Reality: mental problems are not a personal matter. Talking about mental problems is important to reduce the stigma, get support and help other people.
    • Practical tips:
      • Do not be afraid to talk about your mental problems with trusted people.
      • Support people who talk about their mental problems.
      • Participate in campaigns to increase the awareness of mental health.

  • Myth No. 10: Older people do not suffer from mental problems.

    • Reality: Older people are as subject to mental problems as people of other ages. Depression, anxiety, dementia are common problems among older people. It is important for older people to support and provide them with access to medical care.
    • Practical tips:
      • Pay attention to the signs of mental problems in the elderly.
      • Offer them support and help.
      • Provide them with access to medical care.

Section 5: bad habits – the path to destruction

  • Myth No. 1: Light cigarettes are less harmful than ordinary ones.

    • Reality: “light” cigarettes are no less harmful than ordinary ones. Manufacturers use technologies that allow smokers to inhale more smoke to get the required dose of nicotine. As a result, smokers of the “light” cigarettes often smoke more cigarettes and inhale more harmful substances.
    • Practical tips:
      • Do not switch to “light” cigarettes.
      • Remember that any cigarette is harmful to health.
      • Throw smoking.

  • Myth # 2: hookah is safer than cigarettes.

    • Reality: Kalana smoking is not safer than cigarettes. During the smoking of the hookah, the smoker inhales more smoke and carbon monoxide than with smoking cigarettes. In addition, hookah smoking often occurs in the company, which increases the risk of infectious diseases.
    • Practical tips:
      • Do not smoke a hookah.
      • Remember that hooking smoking is harmful to health.
      • Refuse smoking in the company so as not to be at risk of infectious infectious diseases.

  • Myth No. 3: Sometimes you can drink alcohol, this is not harmful.

    • Reality: safe dose of alcohol does not exist. Any amount of alcohol can harm health, especially the liver, heart and brain. Regular drinking of alcohol, even in small quantities, can lead to the development of alcohol dependence and other serious diseases.
    • Practical tips:
      • Limit or completely eliminate alcohol use.
      • Remember that alcohol is harmful to health.
      • Do not drink alcohol during pregnancy and breastfeeding.

  • Myth No. 4: Electronic cigarettes – a safe alternative to ordinary cigarettes.

    • Reality: Electronic cigarettes are not a safe alternative to ordinary cigarettes. They contain nicotine, which causes dependence and can harm health, especially adolescents and pregnant women. In addition, other harmful substances, such as propylene glycol, glycerin and flavorings, may contain other liquids for electronic cigarettes.
    • Practical tips:
      • Do not use electronic cigarettes.
      • Remember that electronic cigarettes are not safe for health.
      • Throw to smoke all types of cigarettes.

  • Myth No. 5: Drugs are only drug addicts.

    • Reality: drugs are the problem of the whole society. Drug use can lead to crime, violence, illness and destruction of families. Drugs can affect any person, regardless of age, gender, social status or education.
    • Practical tips:
      • Do not use drugs.

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