Prevention of diseases: simple steps

Chapter 1: Health Foundation – Healthy Nutrition

Human health largely depends on the diet. A balanced diet provides the body with the necessary nutrients, vitamins and minerals that support the immune system, strengthen the bones and muscles, and contribute to the normal work of all organs and systems. Proper nutrition is not a temporary diet, but a lifestyle aimed at maintaining optimal health and the prevention of various diseases.

1.1. Basic principles of balanced nutrition:

Variety: Include products from all main groups in your diet: vegetables, fruits, cereals, proteins and dairy products. Diversity provides the intake of various nutrients in the body necessary for normal functioning.
Moderation: Control the size of the portions and do not overeat. Overflow leads to overweight, increases the risk of developing cardiovascular diseases and diabetes.
Balance: Follow the balance between calories consumed and energy consumed. If you consume more calories than you spend, you will gain weight.
Regularity: Try to eat regularly, at the same time. This helps maintain a stable blood sugar and control appetite.
Drinking mode: Drink enough water during the day. Water is necessary for the normal operation of all organs and systems.

1.2. Vegetables and fruits – a storehouse of vitamins and minerals:

Vegetables and fruits are a rich source of vitamins, minerals, fiber and antioxidants. It is recommended to consume at least 5 servings of vegetables and fruits per day.

Vitamins: Vitamins are necessary for the normal functioning of the body. For example, vitamin C strengthens the immune system, vitamin A is important for vision, vitamin D is necessary for bone health.
Minerals: Minerals are involved in various processes in the body. For example, calcium is necessary for the health of bones, iron – for the formation of hemoglobin, potassium – to maintain normal blood pressure.
Fiber: Fiber helps to normalize digestion, reduces blood cholesterol and helps to control weight.
Antioxidants: Antioxidants protect the body cells from damage caused by free radicals, thereby reducing the risk of developing chronic diseases, such as cancer and cardiovascular diseases.

1.3. Cereals are a source of energy and fiber:

Cereals, especially whole grains, are an important source of energy, fiber, B vitamins and minerals.

Whole grain products: All -grain products contain all parts of the grain, including bran, an embryo and endosperm. They are richer than fiber and nutrients than refined cereals.
Useful cereals: Useful cereals include oatmeal, buckwheat, brown rice, whole grain bread and pasta made of hard wheat varieties.

1.4. Squirrels – building material of the body:

Proteins are necessary for the growth and restoration of tissues, the formation of enzymes and hormones, and maintaining the immune system.

Springs of protein: Good sources of protein are meat, poultry, fish, eggs, dairy products, legumes and nuts.
Plant protein: Plant protein contained in legumes, nuts and seeds is an excellent alternative to animal protein.

1.5. Fat – necessary, but in moderation:

Fats are necessary for the assimilation of fat -soluble vitamins, maintaining the health of the skin and hair, and the body with energy. However, it is important to consume fats in moderate amounts and choose useful fats.

Useful fats: Useful fats include unsaturated fats contained in vegetable oils (olive, sunflower, linseed), fish (salmon, tuna, sardines) and nuts.
Harmful fats: Calad fats include saturated fats contained in fatty meat, dairy products and palm oils, as well as trans fats contained in processed products, such as fast food and baking.

1.6. Restriction of sugar, salt and processed products:

Excessive consumption of sugar, salt and processed products can lead to various health problems, such as excess weight, diabetes, cardiovascular diseases and increased blood pressure.

Sahar: Try to avoid added sugar in drinks, desserts and processed products.
Salt: Limit salt consumption using herbs and spices to give taste to dishes.
Processed products: Minimize the consumption of processed products, such as fast food, semi-finished products and carbonated drinks.

1.7. Drinking mode is the key to health:

Water is necessary for the normal operation of all organs and systems. It is recommended to drink at least 8 glasses of water per day.

The benefits of water: Water helps maintain normal body temperature, transports nutrients and oxygen to cells, removes waste from the body and lubricates the joints.
Other drinks: In addition to water, you can use other useful drinks, such as herbal teas and unsweetened fruit drinks.

1.8. Cooking – select healthy methods:

The method of cooking also affects its utility. Try to choose healthy methods of cooking, such as cooking, steaming, baking and extinguishing.

Avoid frying: Frying in a large amount of oil adds excess calories and can lead to the formation of harmful substances.

Chapter 2: Physical activity – Life movement

Regular physical activity plays a key role in maintaining health and preventing various diseases. Physical activity helps strengthen the cardiovascular system, improve metabolism, control weight, strengthen bones and muscles, as well as improve mood and reduce stress.

2.1. The benefits of physical activity:

Strengthening the cardiovascular system: Regular exercises help strengthen the heart and blood vessels, reduce blood cholesterol and normalize blood pressure.
Improving metabolism: Physical activity helps to improve metabolism, burn calories and control weight.
Strengthening bones and muscles: Exercises with weights help strengthen the bones and muscles, reducing the risk of osteoporosis and injuries.
Reducing stress levels: Physical activity helps to reduce stress levels, improve mood and increase self -esteem.
Prevention of diseases: Regular exercises help reduce the risk of developing chronic diseases, such as diabetes, cardiovascular diseases, cancer and depression.

2.2. Physical activity recommendations:

Adults: It is recommended to engage in moderate physical activity of at least 150 minutes a week or intensive physical activity of at least 75 minutes a week. It is also recommended to perform weight loss exercises at least 2 times a week.
Children and adolescents: It is recommended to engage in moderate or intensive physical activity of at least 60 minutes a day.

2.3. Types of physical activity:

Aerobic exercises: Aerobic exercises include walking, running, swimming, cycling and dancing.
Exercise exercises: Exercises with weights include weight lifting, working with elastic ribbons and exercises with its own weight.
Exercises for stretching: Stretching exercises help improve the flexibility and range of movements.

2.4. How to make physical activity part of your life:

Choose what you like: Take the type of physical activity that brings you pleasure.
Start small: Start with small training and gradually increase their duration and intensity.
Find a partner: Take physical activity with a friend or family member to support each other.
Make physical activity part of your daily routine: Find the time for physical activity in your daily routine, for example, go to work or exercise in the morning.
Use the stairs instead of the elevator: Go up the stairs instead of an elevator to increase your physical activity.
Take a walk during a lunch break: Walk during a lunch break to stretch and get a charge of energy.
Engage in physical activity in the fresh air: Engage in physical activity in the fresh air to enjoy nature and get vitamin D.

2.5. Cautions:

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

Chapter 3: Sleep – the time of restoration of the body

Dream plays an important role in maintaining health and preventing various diseases. During sleep, the body is restored, the immune system is strengthened, the memory is consolidated and the level of stress is reduced. The lack of sleep can lead to various health problems, such as a decrease in immunity, worsening memory and concentration, increasing stress levels and increasing the risk of developing chronic diseases.

3.1. The benefits of sleep:

Restoration of the body: During sleep, the body is restored after daytime activity.
Strengthening the immune system: Sleep helps to strengthen the immune system, making the body more resistant to infections.
Memory consolidation: During sleep, memory consolidation occurs, which helps to improve memorization and training.
Reducing stress levels: Sleep helps to reduce stress and improve mood.
Hormone regulation: Sleep helps to regulate the level of hormones, such as growth hormone and cortisol.

3.2. Recommendations for sleep:

Adults: It is recommended to sleep at least 7-8 hours a day.
Children and adolescents: It is recommended to sleep at least 9-11 hours a day.

3.3. How to improve sleep quality:

Observe sleep mode: Go to bed and wake up at the same time every day, even on weekends.
Create a relaxing atmosphere: Create a relaxing atmosphere in the bedroom, providing silence, darkness and coolness.
Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
Do not use electronic devices before bedtime: Light from electronic devices can disrupt the production of melatonin, sleep hormone.
Do relaxing practices before going to bed: Do relaxing practices before bedtime, such as meditation, yoga or reading.
Take a warm bath before bedtime: A warm bath helps to relax and prepare for sleep.
Contactly engage in physical activity: Regular physical activity helps to improve sleep quality.
Consult a doctor if you have sleep problems: If you have problems with sleep, consult a doctor for diagnosis and treatment.

3.4. Symptoms of lack of sleep:

Fatigue and drowsiness during the day: The feeling of fatigue and drowsiness during the day is one of the main symptoms of lack of sleep.
Difficulties with concentration: The lack of sleep can lead to difficulties with the concentration of attention and worsening memory.
Irritability and mood swings: The lack of sleep can cause irritability and mood swings.
Reduced immunity: The lack of sleep can weaken the immune system, making the body more susceptible to infections.
Increasing the risk of developing chronic diseases: The lack of sleep can increase the risk of chronic diseases, such as diabetes, cardiovascular diseases and depression.

Chapter 4: Stress Management – the key to mental and physical health

Stress is a natural part of life, but chronic stress can negatively affect mental and physical health. Stress management is an important skill for maintaining health and preventing various diseases.

4.1. The effect of stress on health:

Mental health: Chronic stress can lead to anxiety, depression, irritability and sleep problems.
Physical health: Chronic stress can weaken the immune system, increase blood pressure, increase the risk of developing cardiovascular diseases, digestive problems and headaches.

4.2. Stress management methods:

Physical activity: Regular physical activity helps to reduce stress levels, improve mood and increase self -esteem.
Meditation and awareness: Meditation and awareness help to calm the mind, reduce stress and improve concentration.
Respiratory exercises: Respiratory exercises help to relax and reduce stress.
Yoga: Yoga combines physical exercises, breathing exercises and meditation, which helps to reduce stress levels and improve the overall state of health.
Conducting time in nature: Conducting time in nature helps to relax, reduce stress and improve mood.
Communication with friends and family: Communication with friends and family helps to get support and reduce stress.
Establishment of borders: The establishment of boundaries helps to protect your time and energy, reducing the level of stress.
Hobbies and hobbies: Hobbies and hobbies help relax, enjoy and reduce stress.
Time management: Time management helps to organize its work and reduce stress.
Full dream: A full sleep helps to recover after stress and improve the overall health.
Healthy nutrition: Healthy nutrition provides the body with the necessary nutrients that help to cope with stress.
Appeal for help to a specialist: If you cannot cope with stress yourself, seek help from a psychologist or psychotherapist.

4.3. How to determine stress sources:

Keep a stress diary: Keep a stress diary to track the events that cause stress.
Determine your triggers: Determine your triggers, that is, events or situations that cause stress.
Evaluate your reactions to stress: Evaluate your reactions to stress to understand how you usually cope with stress.

4.4. How to change your reactions to stress:

Develop problems of solving problems: Develop problems of solving problems in order to effectively cope with stressful situations.
Change your thinking: Change your thinking to see stressful situations in a more positive light.
Learn to say no: Learn to say no to protect your time and energy.
Accept what you cannot change: Accept what you cannot change to reduce stress.

Chapter 5: Refusal of bad habits – investment in longevity

Bad habits, such as smoking, alcohol abuse and drug use, negatively affect health and increase the risk of various diseases. The rejection of bad habits is an important step towards a healthy lifestyle and longevity.

5.1. Influence of bad habits on health:

Smoking: Smoking increases the risk of developing lung cancer, cardiovascular diseases, chronic obstructive lung disease (COPD) and other diseases.
Alcohol abuse: Alcohol abuse increases the risk of developing liver diseases, cardiovascular diseases, cancer and mental disorders.
Drug use: Drug use leads to various health problems, including infectious diseases, cardiovascular diseases, mental disorders and death.

5.2. How to refuse smoking:

Make a decision to quit smoking: Make a firm decision to quit smoking and determine the date of refusal of smoking.
Replace your decision to friends and family: Replace your decision to friends and family to get support.
Avoid triggers: Avoid triggers, that is, situations or places that cause a desire to smoke.
Use nicotin replacement therapy: Use nicotin -replacement therapy such as nicotine plasters, chewing gums or sprays to reduce smoking craving.
Seek the doctor for help: Seek the help of a doctor who can prescribe medicines that help quit smoking.
Join the support group: Join the support group to get support from other people who quit smoking.

5.3. How to reduce alcohol consumption:

Determine your limits: Determine your limits on alcohol consumption and try not to exceed them.
Drink slowly: Drink slowly and take breaks between drinks.
Drink water between alcoholic beverages: Drink water between alcoholic beverages to reduce alcohol consumption.
Avoid situations that lead to excessive alcohol use: Avoid situations that lead to excessive alcohol use, such as parties or bars.
Seek the doctor for help: Seek the doctor for help if you have problems with the control of alcohol consumption.

5.4. How to get rid of drug addiction:

Recognize your addiction: Recognize your addiction and make a decision to get rid of it.
Turn to the specialist for help: Turn for help to a drug addiction treatment specialist.
Pass the detoxification: Go on detoxification to cleanse the body of drugs.
Take a rehabilitation course: Take a rehabilitation course to learn how to cope with addiction and prevent relapse.
Join the support group: Join the support group to get support from other people who get rid of drug addiction.

5.5. Support for loved ones:

Support for loved ones plays an important role in the process of abandoning bad habits. Close people can help you maintain motivation, cope with difficulties and prevent relapse.

Chapter 6: Regular medical examinations – early diagnosis – the key to successful treatment

Regular medical examinations are an important part of the prevention of diseases. Regular examinations allow you to identify diseases in the early stages, when they are most successfully treated.

6.1. The benefits of regular medical examinations:

Early detection of diseases: Regular medical examinations allow you to identify diseases in the early stages when they are most successfully treated.
Prevention of diseases: Regular medical examinations allow you to identify risk factors for the development of diseases and take measures to prevent them.
Control over chronic diseases: Regular medical examinations allow you to control chronic diseases and prevent their complications.
Assessment of general health: Regular medical examinations allow you to evaluate the general state of health and get recommendations for maintaining a healthy lifestyle.

6.2. Recommendations for medical examinations:

Adults: It is recommended to undergo a medical examination at least once a year.
Children and adolescents: It is recommended to undergo a medical examination in accordance with the vaccination schedule and the doctor’s recommendations.
People with chronic diseases: It is recommended to undergo medical examinations more often, in accordance with the recommendations of the doctor.

6.3. What examinations are included in the regular medical examination:

Measurement of blood pressure: The measurement of blood pressure helps to identify hypertension, which is a risk factor for the development of cardiovascular diseases.
Blood test: A blood test helps to detect various diseases, such as anemia, diabetes and liver disease.
Urine analysis: Urine analysis helps to identify kidney diseases and urinary tract.
Electrocardodiography (ECG): Electrocardiography (ECG) helps to identify heart disease.
Flyorography of the lungs: Lung fluorography helps to detect lung diseases, such as tuberculosis and lung cancer.
Inspection at the dentist: Inspection with a dentist helps to identify diseases of the teeth and gums.
Inspection by a gynecologist (for women): An examination by a gynecologist helps to identify diseases of the female reproductive system.
Inspection with a urologist (for men): An examination by a urologist helps to identify diseases of the male reproductive system.

6.4. Screening research:

In addition to regular medical examinations, it is recommended to undergo screening studies to identify certain diseases in the early stages.

Screening for cervical cancer (for women): Screening for cervical cancer allows you to identify cervical cancer in the early stages, when it is most successfully treated.
Breast cancer screening (for women): Screening for breast cancer allows you to detect breast cancer in the early stages, when it is most successfully treated.
Screening for colon cancer: Screening for colon cancer allows you to identify colon cancer in the early stages, when it is most successfully treated.
Prostate cancer screening (for men): Screening for prostate cancer allows you to identify prostate cancer in the early stages, when it is most successfully treated.

6.5. Vaccination – protection against infectious diseases:

Vaccination is an effective way to protect against infectious diseases. Vaccines contain weakened or killed pathogens of diseases that stimulate the immune system to produce antibodies that protect the body from these diseases.

Vaccination recommendations: It is recommended to take vaccination in accordance with the National Vaccation Calendar and the doctor’s recommendations.

Chapter 7: Hygiene – Prevention of the spread of infections

Compliance with hygiene rules is an important way to prevent the spread of infections. Hygiene rules include regular hand washing, maintaining cleanliness in the house and compliance with personal hygiene rules.

7.1. Washing hands:

Hand washing is one of the most effective ways to prevent the spread of infections. It is recommended to wash hands with soap and water for at least 20 seconds, especially after visiting the toilet, before eating, after coughing or sneezing, and after contact with contaminated surfaces.

7.2. Maintaining cleanliness in the house:

Maintaining purity in the house helps to prevent the spread of infections. It is recommended to regularly clean, disinfect the surfaces with which they often contact, and ventilate the rooms.

7.3. Personal hygiene rules:

Personal hygiene rules include regular shower, brushing the teeth twice a day, the use of personal towels and hygiene items.

7.4. Prevention of food poisoning:

Prevention of food poisoning includes compliance with the rules of storage and cooking. It is recommended to store foods in the refrigerator at the right temperature, thoroughly wash fruits and vegetables, and cook the meat until cooked.

7.5. Prevention of the spread of respiratory infections:

Prevention of the spread of respiratory infections includes covering the mouth and nose with coughing or sneezing, using disposable napkins, and avoiding close contact with sick people.

Chapter 8: Environment and Health – the creation of a favorable microclimate

The environment has a significant impact on human health. Pollution of air, water and soil can lead to various diseases. The creation of a favorable microclimate in the house and at work is an important factor in maintaining health.

8.1. The effect of air pollution on health:

Air pollution can lead to respiratory diseases, cardiovascular diseases and lung cancer.

8.2. The effect of water pollution on health:

Water pollution can lead to infectious diseases and poisoning.

8.3. The effect of soil pollution on health:

Soil pollution can lead to poisoning and diseases associated with the use of contaminated products.

8.4. Creating a favorable microclimate in the house:

Regular ventilation: Regular ventilation helps to improve the quality of air in the house.
Using air purifiers: The use of air purifiers helps to remove dust, allergens and other pollutants from the air.
Maintaining optimal humidity: Maintaining optimal humidity helps to prevent the growth of mold and bacteria.
Avoiding smoking in the house: Avoiding smoking in the house helps to protect the health of non -smokers of the family.
Using natural materials: The use of natural materials in the decoration and furniture helps to reduce the concentration of harmful substances in the air.

8.5. Creating a favorable microclimate at work:

Ensuring sufficient lighting: Providing sufficient lighting helps to reduce eye fatigue and improve mood.
Maintaining optimal temperature: Maintaining optimal temperature helps to improve performance and reduce the risk of colds.
Regular ventilation: Regular ventilation helps to improve the quality of air in the office.
Organization of an ergonomic workplace: The organization of an ergonomic workplace helps to prevent diseases of the musculoskeletal system.

Chapter 9: Prevention of injuries – security above all

Injuries are one of the main causes of disability and mortality. Prevention of injuries is an important part of maintaining health and safety.

9.1. Prevention of road traffic injuries:

Compliance with traffic rules: Compliance with the rules of the road is one of the most important ways to prevent road injuries.
Using seat belts: The use of seat belts reduces the risk of death in an accident.
Using children’s seats: The use of children’s seats protects children in road accidents.
Avoiding driving in a state of intoxication: Avoiding driving in a state of intoxication reduces the risk of an accident.
Using the helmet when riding a bicycle and motorcycle: The use of the helmet reduces the risk of head injuries when falling from a bicycle and a motorcycle.

9.2. Prevention of household injuries:

Maintaining order in the house: Maintaining order in the house helps to prevent falls and other injuries.
Using non -slip coatings on the floor: The use of non -slip coating on the floor helps to prevent falling.
Installation of handrails in the bathroom and toilet: Installation of handrails in the bathroom and toilet helps to prevent falling.
Safe storage of drugs and chemicals: Safe storage of drugs and chemicals helps to prevent poisoning.
The use of personal protective equipment for dangerous work: The use of personal protective equipment for dangerous work helps to prevent injuries.

9.3. Prevention of sports injuries:

Warm up before training: Warming before training helps to prepare muscles and joints for the load and reduce the risk of injuries.
Using the correct technique of performing exercises: The use of the correct technique of performing exercises helps to prevent injuries.
Using protective equipment: The use of protective equipment, such as helmets, knee pads and so -bunks, helps prevent injuries.
Gradual increase in load: A gradual increase in the load helps to avoid overtraining and injuries.
Rest and recovery after training: Rest and recovery after training help restore muscles and prevent injuries.

Chapter 10: Prevention of sunburn and skin cancer – ultraviolet radiation protection

Sun burns and skin cancer are common diseases caused by excessive effects of ultraviolet (UV) radiation. The prevention of sunburn and skin cancer includes protection against UV radiation.

10.1. How to protect yourself from UV radiation:

Avoid staying in the sun during peak hours: Avoid being in the sun during peak hours, when the UV radiation is most intense, usually from 10:00 to 16:00.
Use sunscreen: Use SPF sunscreen at least 30 20-30 minutes before the sun and re-apply it every two hours or after bathing or sweating.
Wear protective clothes: Wear protective clothes, such as a wide -brimmed hat, long sleeves and trousers.
Wear sunglasses: Wear sunglasses to protect your eyes from UV radiation.
Look for a shadow: Look for a shadow, especially in the peak hours.
Limit your stay in the solarium: Limit your stay in the solarium or avoid it in general, as it uses a UV radiation that can damage the skin.

10.2. Symptoms of sunburn:

Symptoms of sunburn include redness, pain, blisters and peeling of the skin.

10.3. What to do with sunburn:

Take a cool shower or bath: Take a cool shower or bath to cool the skin.
Apply a moisturizer: Apply a moisturizer to the skin to prevent its dryness.
Drink a lot of liquids: Drink a lot of liquids to prevent dehydration.
Consult a doctor: Consult a doctor if you have heavy sunburns, such as blisters or fever.

10.4. Self -examination of the skin:

Regularly conduct a self -examination of the skin to identify moles that have changed in size, shape or color. Consult a doctor if you find any suspicious moles.

These steps, although they seem simple, are a powerful tool for the prevention of diseases and maintaining a healthy lifestyle. Remember that prevention is always better than treatment.