Useful habits: the path to a healthy lifestyle

Section 1: Food – Health foundation

1. 1 Water is a source of life:

   • Water is the basis of all biochemical processes in the body. It transports nutrients, removes toxins, regulates body temperature and lubricates the joints.
   • Recommended daily water consumption: about 30 ml per 1 kg of body weight. In hot weather or with physical exertion, the need increases.
   • Signs of dehydration: dry mouth, headache, fatigue, constipation, dark urine.
   • How to make water consumption with a habit: carry a bottle of water with you, put reminders on your phone, replace sweet drinks with water.
   • Infusion therapy with water: adding fruits (lemon, cucumber, berries) and herbs (mint, basil) to improve taste and benefit.
   • Mineral water: choose water with moderate mineral content, avoid excessive consumption of soda water.
   • Correct drinking time: drink water between meals, 30 minutes before meals and an hour after.
   • Water and physical activity: drink water to, during and after training.
   • Water and digestion: sufficient water consumption helps to prevent constipation and improve digestion.
   • Water and skin: moisturizing from the inside – the key to healthy and radiant skin.

2. 2 Macronutrient balance:

   • Squirrels: building material for cells, participate in the synthesis of hormones and enzymes. Sources: meat, fish, eggs, dairy products, legumes, nuts.
   • Carbohydrates: the main source of energy. Sources: fruits, vegetables, cereals, legumes. It is important to choose complex carbohydrates with a low glycemic index.
   • Fat: necessary for the assimilation of fat -soluble vitamins, the synthesis of hormones and cell health. Sources: avocados, nuts, seeds, olive oil, fatty fish.
   • The optimal ratio of macronutrients: individually and depends on the level of activity, goals and characteristics of the body. General recommendations: 40-50% carbohydrates, 20-30% proteins, 20-30% fat.
   • The importance of diversity: include different sources of proteins, carbohydrates and fats in the diet to obtain a full spectrum of nutrients.
   • Portations control: overeating, even healthy food, can lead to weight gain.
   • Power planning: Planning meals in advance to avoid spontaneous snacks with harmful food.
   • Healthy snacks: choose fruits, vegetables, nuts, yogurt instead of sweets and fast food.
   • Preparation at home: allows you to control the composition and amount of ingredients.
   • Avoid processed products: they often contain a lot of sugar, salt and harmful fats.

3. 3 Fruits and vegetables – a storehouse of vitamins and minerals:

   • Recommended daily norm: at least 5 servings of fruits and vegetables of different colors.
   • Advantages: rich in vitamins, minerals, fiber and antioxidants.
   • Fiber: improves digestion, reduces cholesterol, controls blood sugar.
   • Antioxidants: protect cells from damage to free radicals, reduce the risk of chronic diseases.
   • A variety of colors: each color of fruits and vegetables corresponds to certain useful substances.
   • Ways of use: fresh, frozen, boiled, baked, steamed.
   • Smoothies and juices: a good way to increase the consumption of fruits and vegetables, but do not replace whole products.
   • Add fruits and vegetables to each meal: breakfast (berries in porridge), lunch (salad), dinner (vegetable side dish).
   • Choose seasonal products: they are more affordable in price and contain more nutrients.
   • Storage of fruits and vegetables: store products correctly to maintain their freshness and nutritional value.

4. 4 Limiting sugar and processed products:

   • Sugar: empty calories contributes to weight gain, increases the risk of diabetes and cardiovascular diseases.
   • Hidden sugar: contained in many processed products, drinks and sauces. Read the labels.
   • Sugar alternatives: stevia, eryritic, xylitol (in moderation).
   • Processed products: often contain a lot of sugar, salt, harmful fats and few nutrients.
   • Fastfood: Avoid frequent use, contains many calories, harmful fats and few nutrients.
   • Semi -finished products: contain a lot of preservatives and additives.
   • Ready -made sauces and gas stations: often contain a lot of sugar, salt and harmful fats. Prepare your own sauces based on olive oil, lemon juice and herbs.
   • Portations control: Limit the use of sweets and processed products to small portions.
   • Graduate reduction: gradually reduce the amount of sugar and processed products in your diet.
   • Alternative ways to satisfy the craving for sweets: fruits, berries, dried fruits (in moderation).

5. 5 Regular nutrition:

   • Regular meals: support a stable blood sugar level, prevent overeating and contribute to the best digestive system.
   • Breakfast: the most important meal, starts the metabolism and provides energy for the whole day.
   • Lunch: must be balanced and contain enough protein, carbohydrates and fats.
   • Dinner: light and no later than 2-3 hours before bedtime.
   • Snacks: Healthy snacks between the basic meals help to avoid feelings of hunger and overeating.
   • Planning: Plan food meals and snacks in advance to avoid spontaneous snacks with harmful food.
   • Avoid skipping meals: this can lead to overeating and jumps in blood sugar.
   • Eat consciously: eat slowly and carefully, enjoy every piece.
   • Do not eat in front of a TV or computer: this can lead to overeating.
   • Social meals: try to eat in the company, this helps to control the size of portions and enjoy food.

Section 2: Physical activity – Movement – Life

2. 1 Regular training:

   • Recommended norm: at least 150 minutes of moderate intensity or 75 minutes of high intensity per week.
   • Varieties of training: cardio (running, swimming, cycling), strength training (work with weights, exercises with its own weight), flexibility (yoga, stretching).
   • Cardio training: strengthen the cardiovascular system, improve endurance, burn calories.
   • Power training: strengthen muscles and bones, increase metabolism, form a beautiful body.
   • Flexibility: improves joint mobility, reduces the risk of injuries, relieves tension in the muscles.
   • Combine different types of training: to achieve the best results.
   • Start gradually: increase the intensity and duration of training gradually to avoid injuries.
   • Warm up before training and do a hitch after: it helps to prepare muscles for the load and prevent injuries.
   • Listen to your body: do not train through pain.
   • Find what you like: choose the types of activity that you enjoy, then it will be easier to adhere to regular training.

3. 2 Active lifestyle:

   • Move more during the day: walk on foot, climb the stairs instead of an elevator, take breaks to warm -up while working.
   • Walking: a simple and effective way to improve health and burn calories.
   • Bicycle: A great way to get to work or study, as well as for outdoor activities.
   • Active games: play with children, play sports with friends.
   • Home affairs: cleaning, work in the garden is also physical activity.
   • Use the possibilities: walk during telephone conversations, stretch during the viewing of the TV.
   • Set goals: set small goals to increase physical activity and track your progress.
   • Reminders: Make reminders on the phone so as not to forget to move throughout the day.
   • Join sports groups: it helps to maintain motivation and enjoy physical activity.
   • Turn physical activity into a habit: make it part of your daily life.

4. 3 Fresh air exercises:

   • Advantages: fresh air, vitamin D, improvement of mood.
   • Walking in the park: a great way to relax and enjoy nature.
   • Running in the forest: improves endurance and strengthens the cardiovascular system.
   • CHACHING CHANDED ON THE CHARTED ARE: Excellent cardio training.
   • Swimming in an open pond: refreshes and strengthens all muscle groups.
   • Scandinavian walking: effective training for the whole body.
   • Yoga in nature: relaxes and improves flexibility.
   • Games in the fresh air: volleyball, basketball, football.
   • Horticulture: physical activity and health benefits.
   • Choose the right time: Avoid training in the heat and cold.
   • Sun protection: use sunscreen, headdress and glasses.

5. 4 Correct technique for performing exercises:

   • Delivee: the correct technique helps to avoid injuries and get the maximum benefit from training.
   • Study the technique: Before starting training, study the correct technique of performing exercises.
   • Use the mirror: Follow your technique in the mirror.
   • Contact the coach: a professional coach will help you master the right technique and draw up a training program.
   • Start small: do not overload yourself at once, start with a small weight and the number of repetitions.
   • Listen to your body: do not do exercises if you feel pain.
   • Write down the video: Write yourself on the video to evaluate your equipment from the side.
   • Check your technique regularly: even if you have been engaged for a long time, regularly check your equipment to make sure that you are doing everything right.
   • Feel free to ask: if you have questions about the technique, do not hesitate to ask a coach or more experienced athletes.
   • Safety is above all: remember that safety is above all, do not risk injury for a quick result.

6. 5 Rest and recovery:

   • Delivee: rest and restoration are necessary for muscle growth, energy restoration and preventing overtraining.
   • Sleep: A sufficient amount of sleep (7-8 hours) is important for restoration of the body.
   • Active rest: light types of activity, such as walking or swimming, help improve blood circulation and accelerate recovery.
   • Massage: helps relieve tension in the muscles and improve blood circulation.
   • Stretching: helps improve flexibility and reduce the risk of injuries.
   • Proper nutrition: the use of a sufficient amount of protein, carbohydrates and fats is necessary to restore muscles and energy.
   • Avoid overtraining: overtraining can lead to injuries, fatigue and a decrease in the results.
   • Listen to your body: let yourself relax if you feel fatigue or pain.
   • Plan the days of rest: include in your training program the days of rest for a full recovery.
   • Do not forget about psychological recovery: do what you like and helps to relax.

Section 3: Sleep – the key to health and energy

7. 1 Sleep mode:

   • Delight: regular sleep mode helps regulate the biological clock, improves sleep quality and overall well -being.
   • Go to bed and wake up at the same time: even on weekends.
   • Create a ritual before bedtime: take a warm bath, read the book, listen to calm music.
   • Avoid caffeine and alcohol before bedtime: they can break the dream.
   • Do not eat heavy food before bedtime: it can cause discomfort and disrupt sleep.
   • Ventify the room before bedtime: fresh air contributes to better sleep.
   • Make a dark, quiet and cool bedroom: it creates perfect conditions for sleeping.
   • Use the bed only for sleeping and sex: do not work and do not watch TV in bed.
   • If you can’t fall asleep, get up and take care of something calm: read the book, listen to the music.
   • Consult a doctor if you have problems with sleep: you may need treatment.

8. 2 Sleep hygiene:

   • Comfortable sleeping place: a convenient mattress, pillow and blanket.
   • The temperature in the bedroom: the optimum temperature for sleeping is 18-20 degrees Celsius.
   • Air humidity: maintain optimal humidity in the bedroom (40-60%).
   • Noise insulation: minimize the noise in the bedroom.
   • Darkness: Use dense curtains or sleeping mask to create complete darkness in the bedroom.
   • Avoid electronic devices before bedtime: the light from the screens can disrupt the production of melatonin.
   • Limit the use of fluids before bedtime: this will help to avoid frequent night awakening.
   • Do not smoke before bedtime: nicotine is a stimulator that can break the dream.
   • Protect the bedroom regularly: fresh air contributes to better sleep.
   • Use aromatherapy: lavender, chamomile, sandalwood – aromas that contribute to relaxation and improving sleep.

9. 3 The influence of sleep on health:

   • Immunity: lack of sleep weakens the immune system and increases the risk of diseases.
   • Metabolism: lack of sleep violates metabolism and can lead to weight gain.
   • Cognitive functions: lack of sleep worsens memory, concentration and attention.
   • Emotional state: lack of sleep can lead to irritability, anxiety and depression.
   • Cardiovascular system: lack of sleep increases the risk of developing cardiovascular diseases.
   • Hormonal balance: lack of sleep violates the hormonal balance.
   • Safety: lack of sleep increases the risk of accidents.
   • Life expectancy: lack of sleep reduces life expectancy.
   • Quality of life: sufficient and high -quality sleep improves the quality of life.
   • Health in general: sleep is one of the most important health factors.

10. 4 The fight against insomnia:

    • Diagnostics: Determine the cause of insomnia.
    • Sleep hygiene: follow the rules of sleep hygiene.
    • Cognitive-behavioral therapy: an effective method of treating insomnia.
    • Drug treatment: use sleeping pills only as a doctor’s prescription.
    • Plant remedies: Use vegetable products, such as valerian or lemon balm, to improve sleep.
    • Relaxation techniques: Practice relaxation techniques, such as meditation or yoga.
    • Physical activity: do sports, but not before bedtime.
    • Limit daytime sleep: Avoid long day sleep.
    • Do not drink alcohol before bedtime: alcohol can disrupt sleep.
    • Contact the doctor: if the insomnia does not pass, consult a doctor.

11. 5 Dream and age:

    • Babies: need more sleep than adults.
    • Children: They also need more sleep than adults.
    • Teenagers: need 9-10 hours of sleep per day.
    • Adults: need 7-8 hours of sleep per day.
    • Elderly people: Often experience sleeping.
    • Changes with age: with age, the structure of sleep changes.
    • Individual needs: the need for a dream is individual and depends on many factors.
    • Adaptation: Adapt your sleep mode to your needs and age.
    • Caring for a dream: take care of your dream throughout your life.
    • Healthy sleep: Healthy sleep is the key to health and longevity.

Section 4: Stress Management – Path to Harmony

12. 1 Determination of stress sources:

    • Stress: a natural reaction of the body to challenges and changes.
    • Sources of stress: work, relationship, finance, health, personal problems.
    • Identification of sources: lead a stress diary to determine what causes stress.
    • Analysis of situations: analyze the situations that cause stress and determine what can be changed.
    • Separation of problems: divide the problems into those that can be solved, and those that cannot be.
    • Focus for control: focus on those things that you can control.
    • Avoiding triggers: Avoid situations and people who cause stress.
    • Establishment of borders: learn to say no and set borders.
    • Stress assessment: Assess the stress level on a scale from 1 to 10.
    • Seek for help: if it is difficult for you to cope with stress yourself, contact a specialist for help.

13. 2 Relaxation methods:

    • Meditation: The practice of awareness helps to calm the mind and reduce the level of stress.
    • Respiratory exercises: deep breathing helps to relax the body and mind.
    • Yoga: combines physical exercises, breathing exercises and meditation.
    • Progressive muscle relaxation: muscle relaxation alternately.
    • Autogenic training: self -hypnosis for relaxation of the body and mind.
    • Massage: helps relieve tension in the muscles and improve blood circulation.
    • Aromatherapy: the use of essential oils to relax and improve mood.
    • Listening to music: Calm music helps to relax and reduce stress.
    • Walking in nature: fresh air and nature help to calm the mind and reduce the level of stress.
    • Reading: Reading books helps to distract from problems and relax.

14. 3 Development of stress resistance:

    • Positive thinking: Focus on the positive aspects of life.
    • Optimism: believe in the best and do not lose hope.
    • Gratitude: appreciate what you have.
    • Self -awareness: Understand your strengths and weaknesses.
    • Self -control: Know how to control your emotions and behavior.
    • Social support: communicate with friends and family.
    • Humor: laughter helps to reduce stress.
    • Problem Solution: Learn to effectively solve problems.
    • Adaptability: know how to adapt to changes.
    • Caring for yourself: devote time to care about yourself.

15. 4 Time management:

    • Planning: Plan your affairs and tasks.
    • Prioritization: place priorities and make the most important in the first place.
    • Delegation: delegate tasks that can be delegated.
    • Organization: Organize your working space and time.
    • Avoid multitasking: focus on one task at a time.
    • Take breaks: take short breaks during work.
    • Set the boundaries: set the boundaries between work and personal life.
    • Do not delay things: do things right away so as not to accumulate stress.
    • Use time management tools: use calendars, business lists and other time management tools.
    • Be realistic: set realistic goals and objectives.

16. 5 Classes to your favorite business:

    • Hobbies: Do what you like and enjoy.
    • Creativity: engage in creativity, it helps to express your emotions and reduce the level of stress.
    • Active rest: play sports or other types of outdoor activities.
    • Communication: communicate with friends and family.
    • Travel: Travel and discover new places.
    • Volunteering: help other people.
    • Training: Learn something new.
    • Reading: Read books.
    • Listening to music: Listen to music.
    • Watching movies: Watch movies.

Section 5: Refusal of bad habits – a step towards health

17. 1 Smoking:

    • Harm of smoking: lung diseases, cardiovascular diseases, cancer, premature aging.
    • Nicotine dependence: physical and psychological dependence on nicotine.
    • Methods of refusal of smoking: nicotin replacement therapy, drug treatment, psychotherapy, group support.
    • Nicoten -replacement therapy: nicotine patching, chewing gums, inhalers.
    • Drug treatment: drugs that reduce the craving for nicotine.
    • Psychotherapy: cognitive-behavioral therapy, hypnosis.
    • Group support: groups of anonymous smokers.
    • A gradual refusal: gradually reduce the amount of cigarettes smoked.
    • A sharp refusal: completely stop smoking.
    • Avoid triggers: avoid situations and people who cause a desire to smoke.

18. 2 Alcohol abuse:

    • Harm of alcohol: liver diseases, cardiovascular diseases, cancer, mental disorders.
    • Alcohol dependence: physical and psychological dependence on alcohol.
    • Methods of treatment of alcohol dependence: detoxification, drug treatment, psychotherapy, group support.
    • Detoxication: cleansing the body of alcohol.
    • Drug treatment: drugs that reduce the craving for alcohol.
    • Psychotherapy: cognitive-behavioral therapy, motivational interviewing.
    • Group support: groups of anonymous alcoholics.
    • Control of use: learn to control the amount of alcohol drunk.
    • Refusal of alcohol: completely stop drinking alcohol.
    • Avoid triggers: avoid situations and people who cause a desire to drink.

19. 3 Unhealthy food:

    • The harm of unhealthy nutrition: obesity, cardiovascular diseases, diabetes, cancer.
    • Excess sugar, salt and fats: Avoid foods with a high sugar, salt and fat content.
    • Lack of fruits and vegetables: use a sufficient amount of fruits and vegetables.
    • Processed products: Avoid processed products.
    • Fastfood: Avoid fast food.
    • Sweet drinks: Avoid sweet drinks.
    • Regular nutrition: Eat regularly and do not skip food meals.
    • Portations control: control the size of portions.
    • Healthy snacks: snack with healthy products.
    • Cooking at home: cook food at home to control the ingredients.

20. 4 Sedentary lifestyle:

    • The harm of a sedentary lifestyle: obesity, cardiovascular diseases, diabetes, diseases of the musculoskeletal system.
    • Regular physical activity: engage in physical activity at least 150 minutes a week.
    • Cardiocation: running, swimming, cycling.
    • Power training: work with weights, exercises with your own weight.
    • Flexibility: yoga, stretching.
    • Active vacation: engage in outdoor outdoor activities.
    • Walking: walk as much as possible.
    • Go up the stairs: climb the stairs instead of an elevator.
    • Take breaks: take breaks during work to stretch.
    • Use fitness trackers: use fitness trackers to track your activity.

21. 5 The habit of gnawing nails, bite lips and other nervous habits:

    • Reasons: stress, anxiety, boredom.
    • Consequences: skin damage, infection, psychological discomfort.
    • Awareness of habits: Pay attention to when and why you nibble nails or bit your lips.
    • Replacement of habit: replace the bad habit of useful, for example, chewing chewing gum or compressing an anti -stress ball.
    • Using a barrier: apply bitter varnish on your nails or use lip balm.
    • Stress management: Practice relaxation methods to reduce stress and anxiety.
    • Contact a specialist: if you can’t cope with the habit yourself, contact a specialist.
    • Gradual reduction: gradually reduce the frequency of repetition of the habit.
    • Promotion: Encourage yourself for success.
    • Patience: Be patient, getting rid of bad habit requires time and effort.

Section 6: Regular medical examinations – health care

22. 1 The importance of preventive examinations:

    • Early detection of diseases: Preventive examinations can identify diseases in the early stages, when treatment is most effective.
    • Prevention of complications: regular examinations help prevent the development of complications of chronic diseases.
    • Assessment of risk factors: doctors can evaluate the risk factors for the development of various diseases and give recommendations for their reduction.
    • Standing health: Preventive examinations help maintain health and improve the quality of life.
    • Savings of time and money: early identification and treatment of diseases can save time and money in the long run.
    • Improving well -being: knowledge of your health helps to feel more confident and calmer.
    • Life extension: Preventive examinations can help prolong life.
    • Optimization of treatment: regular examinations help optimize the treatment of chronic diseases.
    • Individual approach: Doctors can develop an individual plan for prevention and treatment, taking into account your features and needs.
    • Education: Doctors can provide you with information about a healthy lifestyle and ways to maintain health.

23. 2 The necessary examinations for different age groups:

    • Children: regular examinations of the pediatrician, vaccination, check of vision and hearing.
    • Teenagers: examinations of therapist, gynecologist (for girls), urologist (for boys), checking vision and hearing, vaccination.
    • Adults: examinations of the therapist, gynecologist (for women), urologist (for men), check of vision and hearing, blood test, urine analysis, electrocardiogram, fluorography.
    • Elderly people: examinations of therapist, cardiologist, neurologist, ophthalmologist, otolaryngologist, blood test, urine analysis, electrocardiogram, fluorography, mammography (for women), colonoscopy.
    • Individual recommendations: doctors can give individual recommendations on the necessary examinations, taking into account your risk factors and health status.
    • Genetic tests: In some cases, genetic tests can be recommended to assess the risk of developing certain diseases.
    • Cancer screening: regular cancer screening (mammography, colonoscopy, psa test) is important for the early detection and treatment of cancer.
    • Vaccination: regular vaccination is important for protection against infectious diseases.
    • Dental examinations: regular dental examinations are important for the health of teeth and gums.

24. 3 Cancer screening:

    • Cancer: One of the main causes of death around the world.
    • Early detection: Early detection of cancer increases the chances of successful treatment.
    • Screening methods: mammography (breast cancer), colonoscopy (colon cancer), papa test (cervical cancer), dog test (prostate cancer), low-dosa computed tomography (lung cancer).
    • Age recommendations: There are age recommendations on the beginning and frequency of cancer screening.
    • Individual approach: Doctors can give individual recommendations for cancer screening, taking into account your risk factors and health status.
    • Regularity: regular cancer screening is important for the early detection and treatment of cancer.
    • Discussion with a doctor: Discuss the doctor with a doctor and frequency of cancer screening.
    • Symptoms: Pay attention to any unusual symptoms and consult a doctor.
    • Prevention: lead a healthy lifestyle to reduce the risk of cancer.
    • Information: Be informed about the risks and advantages of cancer screening.

25. 4 Vaccination:

    • Vaccination: an effective way to protect against infectious diseases.
    • Immunity: vaccines help the body develop immunity to infectious diseases.
    • Vaccination calendar: there is a national vaccination calendar that determines which vaccines must be obtained at a certain age.
    • Doctors’ recommendations: Doctors can give individual vaccination recommendations, taking into account your risk factors and health status.
    • Boster doses: Some vaccines require booster doses to maintain immunity.
    • On