Health habits: what to do every day

Section 1: hydration – the basis of life and health

Water is an elixir of life, an indispensable participant in all biochemical processes in the body. Insufficient water consumption entails a whole cascade of negative consequences, from a decrease in cognitive functions to chronic fatigue. The habit of maintaining the optimal level of hydration is a fundamental brick in the foundation of good health.

1. Determination of optimal consumption: The general recommendation is to drink 8 glasses of water per day (about 2 liters). However, this is only a landmark. The individual need for water depends on many factors: the level of physical activity, climate, general health, diet and medication. For example, athletes need much more water than people with a sedentary lifestyle. People living in a hot climate also need to increase fluid intake. Observe the color of urine: a light yellow color indicates sufficient hydration, while the dark yellow indicates a fluid deficiency. Weigh regularly: a sharp weight loss can be associated with dehydration. Use applications to track water consumption to control your progress and remind yourself of the need to drink.

2. Choosing the right drinks: Pure water is the best choice. However, you can include other beneficial drinks in your diet, such as herbal teas (chamomile, mint, ginger), freshly squeezed juices (in moderate amounts due to the high sugar content), coconut water and vegetable broths. Limit the consumption of sweet carbonated drinks, packaged juices and energy, as they contain a lot of sugar and artificial additives that can negatively affect health. Coffee and tea have a diuretic effect, so their use should be compensated with an additional amount of water. Alcohol also promotes dehydration, so after drinking alcoholic beverages, you need to drink a sufficient amount of water.

3. Water integration into everyday life: Make drinking water with a habit, not a random event. Wearing a bottle of water with you and drink during the day. Put a glass of water on the desktop and regularly take the throats. Install reminders on the phone to drink water every hour. Drink a glass of water immediately after waking up to make up for the water balance after night sleep. Drink water before each meal to reduce appetite and improve digestion. Use applications that monitor water consumption and send reminders. Make water more attractive, adding pieces of fruit (lemon, lime, cucumber, berries) or herbs (mint, rosemary) to it.

4. Advantages of sufficient hydration: Maintaining the optimal level of hydration has a beneficial effect on all body systems. Water is necessary to maintain normal body temperature, transport nutrients, remove waste, lubrication of joints and protection of organs and tissues. Sufficient hydration improves cognitive functions, increases concentration, improves mood and reduces the risk of headaches. It also promotes healthy digestion, prevents constipation and supports skin health, making it more elastic and moisturized. Hydratation also plays an important role in maintaining the health of the kidneys, reducing the risk of stones. In athletes, sufficient hydration improves endurance and prevents muscle cramps.

5. Signs of dehydration: It is important to be able to recognize the signs of dehydration in order to take measures in a timely manner. Symptoms of dehydration can include thirst, dry mouth, dizziness, headache, fatigue, dark urine, decreased urination, constipation and dry skin. In severe cases, dehydration can lead to confusion, a rapid heartbeat and fainting. Older people and children are especially vulnerable to dehydration. If you suspect that you have dehydration, drink water immediately and consult a doctor if the symptoms do not pass.

Section 2: Movement – the key to physical and mental well -being

Regular physical activity is not just a way to maintain a slender figure, it is a vital component of health that affects all aspects of our lives, from physical condition to mental well -being. A sedentary lifestyle is one of the main risk factors for the development of many chronic diseases.

1. The choice of suitable activity: It is not necessary to exhaust yourself in the gym. The main thing is to find a type of activity that you like and which you will perform regularly. It can be walking, running, swimming, cycling, dancing, yoga, pilates, strength training or sports. It is important to take into account your physical capabilities and state of health when choosing activity. Start small and gradually increase the intensity and duration of training. Try different types of activity to find those that bring you pleasure. Join sports groups or clubs to deal with other people and receive support.

2. Physical activity recommendations: Adults are recommended to be given at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of intensive aerobic activity. It is also recommended to perform strength training at least twice a week to strengthen muscles and bones. Children and adolescents should engage in physical activity at least 60 minutes a day. It is important to remember that any physical activity is better than its absence. Even small changes in lifestyle, such as a walk at a lunch break or climb the stairs instead of an elevator, can have a positive effect on health.

3. Integration of movement into everyday life: It is not necessary to allocate a special time for training. You can integrate movement into everyday life, making it part of the routine. Walk on foot or ride a bicycle to work or to the store. Go up the stairs instead of an elevator. Take breaks in work to reach and stretch. Dance to the music while cleaning the house. Play with children on the street. Plant flowers in the garden. Walk the dog. Use fitness trackers or applications to track your activity and motivation.

4. Advantages of regular physical activity: Regular physical activity has numerous positive health effects. It strengthens the cardiovascular system, reduces the risk of developing cardiovascular diseases, stroke, type 2 diabetes and certain types of cancer. Physical activity helps to control weight, improves sleep, strengthens bones and muscles, increases energy and improves mood. It also reduces the risk of depression, anxiety and dementia. Physical activity can improve cognitive functions, increase attention concentration and improve memory. In older people, physical activity helps maintain mobility and independence.

5. The importance of warm -up and hitch: Before starting training, it is necessary to warm up the muscles and joints with a warm -up. The warm -up prepares the body for physical activity and reduces the risk of injuries. A warm -up can include light aerobic exercises, such as walking in place or jumping, as well as stretching exercises. After training, it is necessary to relax muscles and joints with a hitch. The hitch helps the body recover after physical activity and reduces the risk of muscle pain. The hitch can include light aerobic exercises and stretching exercises. Stretching after training helps to improve the flexibility and mobility of the joints.

Section 3: Balanced nutrition – fuel for health and energy

Food is the basis of health. A balanced diet rich in nutrients is necessary to maintain optimal functioning of the body, strengthen immunity and prevent many diseases. A modern lifestyle often leads to malnutrition, excessive consumption of treated foods and a lack of fresh fruits and vegetables.

1. Basics of a balanced diet: A balanced diet should include all the main groups of nutrients: proteins, fats, carbohydrates, vitamins and minerals. Proteins are necessary for constructing and restoring body tissues. Fats are an important source of energy and are necessary for the assimilation of some vitamins. Carbohydrates are the main source of energy for the brain and muscles. Vitamins and minerals are necessary to maintain the normal functioning of all body systems. The diet should be varied and include fresh fruits, vegetables, whole grain products, low -fat meat, fish, legumes and nuts.

2. Choosing useful products: Give preference to unprocessed products such as fresh fruits, vegetables, whole grain products, low -fat meat, fish and legumes. Avoid processed products that contain a lot of sugar, salt, trans fats and artificial additives. Read the labels of products to find out their composition and nutritional value. Choose products with low sugar, salt and saturated fats. Try to cook food at home to control the ingredients and the number of calories.

3. Power regularity: Regular nutrition helps to maintain a stable blood sugar level, control appetite and avoid overeating. It is recommended to eat 3 basic meals and 2-3 snacks during the day. Do not miss breakfast, as this is the most important meal that provides energy for the whole day. Try to eat at the same time every day so that the body is used to a certain regime.

4. Portations control: Portations control helps to maintain healthy weight and avoid overeating. Use small plates and glasses. Measure portions of products to control the number of calories. Eat slowly and consciously to feel saturation. Do not eat in front of a TV or computer, as this can lead to overeating.

5. Restriction of harmful products: Limit the consumption of sweet carbonated drinks, packaged juices, fast food, fried foods, sweets and processed products. These products contain a lot of sugar, salt, trans fats and artificial additives that can negatively affect health. Replace harmful products with useful alternatives, such as fruits instead of sweets, vegetables instead of chips and water instead of carbonated drinks.

6. The importance of fiber: Fiber is an indigestible plant fiber, which plays an important role in maintaining the health of the digestive system. Fiber helps regulate blood sugar, reduces cholesterol, promotes saturation and prevents constipation. Include products rich in fiber in your diet, such as fruits, vegetables, whole grain products, legumes and nuts.

7. Healthy snacks: Healthy snacks help maintain a stable blood sugar level and avoid overeating between basic meals. Choose snacks that are rich in nutrients and contain little sugar, salt and fat. Examples of healthy snacks: fruits, vegetables, nuts, yogurt, cottage cheese, whole grain crackers and humus.

Section 4: Healthy sleep – restoration and rebooting of the body

Sleep is not just a rest time, it is a vital physiological process necessary to restore the body, strengthen immunity and maintain cognitive functions. A lack of sleep has a negative effect on all body systems, increasing the risk of developing many diseases.

1. The importance of sleep: During sleep, the body is restored, immunity is strengthened, memory is consolidated and hormonal balance is regulated. The lack of sleep can lead to chronic fatigue, a decrease in concentration of attention, deterioration of mood, weakening of immunity and increasing the risk of developing chronic diseases. Chronic lack of sleep is associated with an increased risk of developing cardiovascular diseases, type 2 diabetes, obesity, depression and dementia.

2. Recommendations for the duration of sleep: Adults are recommended to sleep 7-9 hours a day. Children and adolescents need more sleep, from 8 to 10 hours a day. An individual need for a dream can vary depending on age, health and level of physical activity. It is important to listen to your body and sleep as much as necessary for complete recovery.

3. Creating a favorable atmosphere for sleeping: Create a dark, quiet and cool environment in the bedroom. Use dense curtains to block light. Make sure that in the bedroom is quiet, and use berushi, if necessary. Maintain a comfortable temperature in the bedroom, about 18-20 degrees Celsius. Use a convenient mattress, pillow and blanket.

4. Regular sleep mode: Try to go to bed and wake up at the same time every day, even on weekends. Regular sleep mode helps regulate the circus rhythms of the body that control sleep and wakefulness. If you have lost your sleep mode, gradually return to it, going to bed and waking up 15-30 minutes earlier every day.

5. Rituals before going to bed: Create a ritual before going to bed that will help you relax and prepare for sleep. It can be a warm bath, reading a book, listening to calm music or meditation. Avoid the use of electronic devices such as phones, tablets and computers, an hour before bedtime, since the blue light emitted by these devices can violate the production of melatonin, a hormone that regulates sleep.

6. Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Avoid the use of caffeine and alcohol a few hours before bedtime. Caffeine is a stimulant that can invigorate and interfere with falling asleep. Alcohol can cause drowsiness, but it violates the structure of sleep and can lead to frequent awakening at night.

7. Physical activity and sleep: Regular physical activity can improve sleep, but avoid intense training a few hours before bedtime. Moderate physical activity during the day can help you relax and fall asleep easier. However, intensive training before going to bed may invigorate and interfere with falling asleep.

Section 5: Stress management – Harmony and balance

Chronic stress is a serious problem of modern society, which has a negative impact on physical and mental health. Learning to effectively manage stress is an important skill that helps maintain good health and improves the quality of life.

1. Recognition of signs of stress: It is important to be able to recognize signs of stress in order to take measures in a timely manner. Symptoms of stress can be physical, emotional, cognitive and behavioral. Physical symptoms of stress may include headaches, muscle tension, fatigue, digestive problems and insomnia. Emotional stress symptoms can include irritability, anxiety, depression and a sense of helplessness. Cognitive symptoms of stress may include difficulties with concentration of attention, forgetfulness and memory deterioration. The behavioral symptoms of stress may include changes in appetite, sleep disturbances, social isolation and alcohol abuse or drugs.

2. Stress management methods: There are many effective stress control methods that can be used to reduce stress levels and improve well -being. Some of the most popular stress management methods include:

   • Meditation and awareness: Meditation and awareness help to calm the mind and focus on the present moment. Regular practice of meditation can reduce stress levels, improve mood and increase concentration.

   • Respiratory exercises: Respiratory exercises help to relax the body and calm the nervous system. Slow and deep breathing exercises can reduce stress and anxiety.

   • Yoga and Tai-Chi: Yoga and Tai-chi combine physical exercises with breathing techniques and meditation. The regular practice of yoga and tai-chi can reduce stress levels, improve flexibility and increase energy.

   • Physical activity: Physical activity is an effective way to reduce stress levels and improve mood. Regular training can help relieve muscle tension, increase endorphins and improve sleep.

   • Tormation in nature: Conducting time in nature can reduce stress and improve mood. Walking in the park, going to the forest or rest on the beach can help relax and restore strength.

   • Social support: Communication with friends and family can reduce stress and improve well -being. The support of loved ones can help cope with difficult situations and feel more protected.

   • Creativity: Creativity, such as drawing, writing or playing music, can reduce stress and improve mood. Creativity allows you to express your emotions and experiences, which can help cope with stress.

   • Planning and organization: Planning and organization can help reduce stress related to the feeling of overload and lack of time. Drawing up a list of cases, placement of priorities and delegation of tasks can help to feel more controlled and organized.

3. Establishment of borders: It is important to learn how to set borders in personal and professional life in order to avoid overload and burnout. Learn to say no “no” to requests that you cannot fulfill, and allocate time for yourself and your interests.

4. Search for professional assistance: If you experience strong or chronic stress, seek help from a psychologist or psychotherapist. A professional can help you understand the causes of stress and teach you an effective stress management strategies.

5. Practice of gratitude: Regular practice of gratitude can improve mood and reduce stress. Every day you find time to think about what you are grateful to in your life. Making a gratitude diary can help you focus on the positive aspects of your life.

Section 6: Refusal of bad habits – the path to health and longevity

Bad habits, such as smoking, alcohol abuse and drug use, have a destructive effect on health and reduce life expectancy. Refusing bad habits is an important step towards health and longevity.

1. Smoking: Smoking is one of the main causes of premature death around the world. Smoking increases the risk of developing cardiovascular diseases, lung cancer, chronic obstructive lung disease (COPD) and many other diseases. Refusal of smoking is the best that you can do for your health. There are many effective methods for refusing smoking, including nicotin replacement therapy, medicines and consultations.

2. Alcohol abuse: Alcohol abuse can lead to damage to the liver, cardiovascular diseases, cancer and other serious health problems. If you abuse alcohol, seek help from a doctor or a specialized center.

3. Drug use: Drug use has a destructive effect on health and can lead to dependence, overdose and death. If you use drugs, immediately consult a doctor or to a specialized center for help.

4. Search for support: The rejection of bad habits can be a complex process, so it is important to have support from friends, family or professionals. Join the support groups to communicate with other people who are trying to get rid of bad habits.

5. Setting goals: Set with clear goals to rejection of bad habits and develop a plan for achieving them. Break a great goal into smaller steps and mark your success.

6. Replacing bad habits useful: Replace bad habits with useful, such as physical activity, healthy nutrition and hobbies. This will help you be distracted from craving to bad habits and improve your well -being.

7. Avoiding triggers: Determine the triggers that cause you to return to bad habits, and avoid them. It can be certain places, people or situations.

Section 7: Regular medical examinations – preventive health care

Regular medical examinations are an important part of preventive health care. They allow you to identify diseases in the early stages when treatment is most effective.

1. The importance of regular inspections: Regular medical examinations allow you to identify diseases in the early stages, when treatment is most effective. Inspections also allow you to control the state of health and identify risk factors for the development of diseases.

2. Types of medical examinations: There are various types of medical examinations that are recommended to be held regularly, depending on age, gender and health status. These include:

   • General medical examination: The general medical examination includes the measurement of blood pressure, pulse, weight and height, as well as examination by a doctor of various organs and systems.

   • Blood and urine tests: Blood and urine tests allow you to identify various diseases, such as diabetes, kidney and liver diseases.

   • Electrocardiogram (ECG): ECG allows you to evaluate the functioning of the heart and identify signs of cardiovascular diseases.

   • Chest x -ray: The chest x -ray allows you to identify lung diseases, such as pneumonia and lung cancer.

   • Mammography (for women): Mammography allows you to identify breast cancer in the early stages.

   • Pap test (for women): The papa test allows you to identify cervical cancer in the early stages.

   • Colonoscopy: Colonoscopy allows you to identify colon cancer in the early stages.

   • Testing vision and hearing: Checking vision and hearing allows you to identify problems with vision and hearing.

3. The frequency of medical examinations: The frequency of medical examinations depends on the age, gender and state of health. Contact your doctor to find out how often you need to undergo medical examinations.

4. Vaccination: Vaccination is an effective way to prevent infectious diseases. Make sure you have received all the necessary vaccines in accordance with the recommendations of your doctor.

Section 8: Cognitive activity – Training for the brain

Cognitive activity is an activity aimed at maintaining and improving cognitive functions, such as memory, attention, thinking and speech. Just as physical exercises strengthen the body, cognitive exercises strengthen the brain.

1. The importance of cognitive activity: Regular cognitive activity helps to maintain and improve cognitive functions, reduces the risk of developing the dementia and disease of Alzheimer, improves memory, attention and concentration, increases creativity and the ability to solve problems.

2. Types of cognitive activity: There are many types of cognitive activity that can be included in your daily life:

   • Reading: Reading books, newspapers and magazines develops a vocabulary, improves understanding and promotes critical thinking.

   • Solving crosswords and puzzles: Unraveling crosswords and puzzles trains memory, attention and logical thinking.

   • Learning foreign languages: The study of foreign languages ​​activates various areas of the brain, improves memory, attention and multitasking.

   • Training in new skills: Training in new skills, such as playing a musical instrument, drawing or programming, stimulates the brain and improves cognitive functions.

   • Games requiring strategies: Games requiring strategies, such as chess, checkers and card games, train logical thinking, planning and making decisions.

   • Communication: Communication with other people stimulates the brain, improves memory and promotes social interaction.

   • Trips: Traveling to new places expand the horizons, stimulate the brain and improve memory.

3. Integration of cognitive activity into everyday life: Turn on cognitive activity in your daily life, making it part of the routine. Start small and gradually increase the intensity and duration of classes.

4. Use of brain training applications: There are many applications for brain training that offer various exercises to improve memory, attention and thinking.

5. The importance of diversity: Try to diversify the types of cognitive activity in order to use different areas of the brain and maintain it in good shape.

Section 9: sunlight and vitamin D – key to good health

Sunlight is an important source of vitamin D, which plays a key role in maintaining the health of bones, the immune system and general well -being.

1. The importance of vitamin D: Vitamin D is necessary for the absorption of calcium, which is important for the health of bones. Vitamin D also plays an important role in maintaining the immune system, reduces the risk of developing certain types of cancer, cardiovascular diseases and diabetes.

2. Sources of vitamin D: The main source of vitamin D is sunlight. The body produces vitamin D under the influence of ultraviolet rays. A small amount of vitamin D is contained in some foods such as fatty fish (salmon, tuna, sardines), egg yolks and enriched products (milk, juices, cereals).

3. Recommendations for the sun stay: It is recommended to spend at least 15-20 minutes a day in the sun, especially from spring to autumn. It is important to remember the protection of the skin from sunburn, using a sunscreen with a high SPF factor. The time of stay in the sun depends on the type of skin, time of year and geographical position.

4. Reception of vitamin D additives: If you do not get enough vitamin D from sunlight and food, you may need to take vitamin D additives. Contact your doctor to find out what dose of vitamin D you need.

5. Symptoms of vitamin D: Symptoms of vitamin D deficiency may include fatigue, muscle weakness, bone pain and depression. If you experience these symptoms, consult your doctor.

Section 10: Social activity – connection with the world and well -being

Social activity plays an important role in maintaining mental and physical health. Communication with other people, participation in social events and maintaining social ties contribute to a sense of belonging, reduce stress and improve overall well -being.

1. The importance of social activity: Social activity reduces the risk of depression, anxiety and dementia, strengthens the immune system, improves sleep and increases life expectancy.

2. Types of social activity: There are many types of social activity that can be included in your daily life:

   • Communication with friends and family: Regular communication with friends and family strengthens social ties and contributes to a sense of belonging.

   • Participation in social events: Participation in social events, such as concerts, exhibitions, festivals and sports competitions, allows you to get acquainted with new people and expand your horizons.

   • Volunteering: Volunteering benefits other people and contributes to a sense of significance and satisfaction.

   • Joining clubs and interest groups: Joining clubs and interest groups allows you to communicate with people who share your hobbies and interests.

   • Attending courses and trainings: Attending courses and trainings allows you to acquire new knowledge and skills, as well as get acquainted with new people.

   • Using social networks: The use of social networks allows you to keep in touch with friends and family, even if you live far from each other.

3. Integration of social activity into everyday life: Turn on social activity in your daily life, making it part of the routine. Select the time to communicate with friends and family, attend social events and engage in volunteering.

4. The importance of personal contact: Despite the development of social networks, it is important to maintain personal contact with other people. Living communication allows you to establish closer ties and get more emotional support.

5. Overcoming social isolation: If you experience social isolation, take measures to overcome it. Join clubs and interest groups, engage in volunteering or attend social events. Turn to the psychologist for help if it is difficult for you to establish social ties.