The path to non -unanimous health: principles for every day

The path to non -unanimous health: principles for every day

Chapter 1: Health foundation – balanced diet

1. 1 Fundamentals of proper nutrition:

   • Macronutrients: proteins, fats and carbohydrates.
     • Squirrels: Structural components of the body, building blocks for tissues, enzymes and hormones. It is necessary for growth, restoration and maintenance of the immune system. Sources: meat, fish, poultry, eggs, dairy products, legumes, nuts, seeds. The variety of sources ensures the receipt of all the necessary amino acids. Optimal consumption: 1-1.2 grams per kilogram of body weight for people leading a sedentary lifestyle, and 1.5-2 grams for those who play sports. The deficit leads to the loss of muscle mass, weakness and a decrease in immunity. Excess can have a load on the kidneys.
     • Fat: The source of energy is necessary for the assimilation of fat -soluble vitamins (A, D, E, K), the synthesis of hormones and maintaining the health of cell membranes. There are saturated, unsaturated and trans fats. Saturated fats (animal products, coconut oil) consume moderately. Unsaturated fats (olive oil, avocados, nuts, fish) – the basis of a healthy diet. Transfinces (fast food, processed products) – avoid. Optimal consumption: 20-35% of the total number of calories. Deficiency leads to dry skin, hair loss and hormonal disorders. Excess contributes to weight gain and increases the risk of cardiovascular diseases. It is important to pay attention to the quality of fat, choosing useful sources.
     • Carbohydrates: The main source of energy for the body. Distinguish simple (sugar, honey, fruits) and complex (whole grain products, vegetables, legumes) carbohydrates. Simple carbohydrates are quickly absorbed, causing a sharp jump in blood sugar. Complex carbohydrates are absorbed more slowly, providing a stable level of energy. Optimal consumption: 45-65% of the total number of calories, to give preference to complex carbohydrates. Deficiency leads to fatigue, weakness and a decrease in concentration. Excess contributes to weight gain, increases the risk of type 2 diabetes. It is important to choose useful sources of carbohydrates, such as vegetables, fruits, whole grain products.
   • Micronutrients: vitamins and minerals.
     • Vitamins: Organic substances necessary for the normal functioning of the body. Each vitamin performs certain functions. For example, vitamin C is an antioxidant, vitamin D is important for bones health, group B vitamins are involved in energy exchange. It is best to get vitamins from a variety of food. In some cases, vitamin additives may be required, but only on the recommendation of a doctor. The deficiency of vitamins leads to various diseases such as scurvy (vitamin C), rickets (vitamin D), Beri Beri (vitamin B1). Excess of some vitamins (A, D, E, K) can be toxic.
     • Minerals: Inorganic substances necessary for the normal functioning of the body. For example, calcium – is important for the health of bones and teeth, iron – it is necessary for the transfer of oxygen, potassium – regulates blood pressure. It is best to get minerals from a variety of food. In some cases, mineral additives may be required, but only on the recommendation of a doctor. The deficiency of minerals leads to various diseases such as osteoporosis (calcium), anemia (iron), hypokalemia (potassium). Excess of some minerals can be toxic.
   • Water: Elixir of life.
     • Water is necessary for all processes in the body, including the transportation of nutrients, thermoregulation, the removal of toxins and maintaining normal blood pressure. It is recommended to drink at least 1.5-2 liters of water per day, depending on the level of activity, climate and health status. Signs of dehydration: thirst, dry mouth, headache, fatigue, dark urine. The best water sources: pure water, herbal teas, fruits and vegetables with a high water content (watermelon, cucumber). Sweet drinks and juices are not a good source of water, as they contain a lot of sugar.

2. 2 The principles of balanced nutrition:

   • Variety: Consume a variety of products from all groups. This ensures all the necessary nutrients. Not limited to the same set of products. Include fruits, vegetables, whole grain products, proteins and healthy fats in the diet. Try new products regularly.
   • Moderation: Monitor the size of portions and the total number of calories. Do not overeat. Use small plates. There is slowly and consciously. Pay attention to the feeling of hunger and saturation. Avoid “hidden” calories in sweet drinks and processed products.
   • Balance: Follow the balance between macro- and micronutrients. Make sure that the diet contains enough proteins, fats, carbohydrates, vitamins and minerals. Contact a nutritionist or nutritionist to draw up an individual food plan. Use applications for calculating calories and nutrients.
   • Regularity: Eat food regularly, not to miss meals. Optimal-3 main meals and 1-2 snacks. Regular nutrition helps maintain a stable blood sugar and prevents overeating. Planning meals in advance. Have healthy snacks at hand, such as fruits, vegetables, nuts.
   • Individual approach: Take into account individual needs and characteristics of the body (age, gender, level of activity, state of health). Do not blindly follow diets, but adapt the power to your needs. Contact the doctor to identify possible food intolerance and allergies. Keep a food diary to track the body’s reaction to various products.

3. 3 Avoid health enemies in nutrition:

   • Processed products: They contain a lot of sugar, salt, harmful fats and few nutrients. Examples: fast food, semi -finished products, sweets, carbonated drinks. Limit the consumption of processed products to a minimum. Give preference to fresh, unprocessed products. Read labels and choose products with the minimum content of added sugar, salt and harmful fats.
   • Sweet drinks: They contain a lot of sugar and empty calories. Examples: carbonated drinks, juices, energy drinks. Replace sweet drinks with water, herbal teas or homemade sugar lemonade. Avoid artificial sweeteners, as they can have a negative effect on health.
   • Transjir’s: Contained in fast food, pastries and processed products. Increase the level of “bad” cholesterol and increase the risk of cardiovascular diseases. Exclude trans fats from the diet. Carefully read the labels and avoid products containing “partially hydrogenated oils.”
   • Excess sugar: Promotes weight gain, increases the risk of type 2 diabetes and cardiovascular diseases. Limit the consumption of added sugar. Avoid sweet desserts, sweets, cookies and other products with a high sugar content. Read labels and choose low sugar products.
   • Excess of salt: Increases blood pressure and increases the risk of cardiovascular diseases. Limit salt consumption. Do not add salt to food during cooking and at the table. Avoid products with a high salt content, such as chips, salted nuts, canned food and treated meat.

Chapter 2: Movement – a source of life force

2. 1 The meaning of physical activity:

   • Physical health:
     • Cardiovascular system: Strengthens the heart muscle, reduces blood pressure, improves blood circulation, reduces the risk of developing cardiovascular diseases such as heart attack and stroke. Regular aerobic exercises (running, swimming, cycling) are especially useful for the health of the heart.
     • Bone-muscular system: Strengthens bones and muscles, increases the flexibility and mobility of the joints, reduces the risk of osteoporosis and arthritis. Power training (weight lifting, exercises with its own weight) are especially important for strengthening bones and muscles.
     • Metabolism: Improves metabolism, helps control weight, reduces the risk of type 2 diabetes. Physical activity increases sensitivity to insulin and improves glucose utilization.
     • Immune system: Strengthens the immune system, increases resistance to infections. Moderate physical activity stimulates the production of immune cells.
     • Life expectancy: Increases life expectancy. Studies show that people who lead an active lifestyle live longer and healthier.
   • Mental health:
     • Reducing stress: Reduces stress, anxiety and depression. Physical activity stimulates the production of endorphins, which have an analgesic and antidepressant effect.
     • Improving mood: Improves mood and well -being. Regular training increase energy and self -confidence.
     • Improving cognitive functions: Improves cognitive functions, such as memory, concentration and attention. Physical activity stimulates the blood supply to the brain and contributes to the growth of new neurons.
     • Improving self -esteem: Increases self -esteem and self -confidence. Achieving goals in fitness strengthens self -esteem.
     • Improvement: Improves sleep quality. Regular physical activity helps regulate circus rhythms and contributes to a deeper and more calm sleep.

3. 2 Types of physical activity:

   • Aerobic exercises (cardio):
     • Running: A great way to burn calories, improve the cardiovascular system and increase endurance. Start with walking, gradually moving on to the run. It is important to choose suitable shoes and run on a soft surface to avoid injuries.
     • Swimming: A sparing type of activity that strengthens all muscle groups improves the cardiovascular system and does not provide a load on the joints. Suitable for people with overweight or joint problems.
     • Cycling: A good way to burn calories, improve the cardiovascular system and strengthen the muscles of the legs. Suitable for people of all ages and levels of training.
     • Walking: The easiest and most affordable type of activity. It is recommended to walk at least 30 minutes a day. Walking improves the cardiovascular system, strengthens bones and muscles, helps to control weight and improves mood.
     • Dancing: A fun and effective way to burn calories, improve coordination and cheer up. There are various types of dancing, such as zumba, salsa, hip-hop, which are suitable for different levels of training and preferences.
   • Power training:
     • Lieving weights: Strengthens muscles, increases bone density, improves metabolism and helps to control weight. Start with small weights and gradually increase the load. It is important to observe the correct technique of performing exercises in order to avoid injuries.
     • Exercises with your own weight: Push -ups, squats, attacks, bar – effective exercises that can be performed at home without special equipment. Strengthen all muscle groups, improve balance and coordination.
     • Using simulators: Silers allow you to train certain muscle groups in isolation. It is important to know the correct technique for performing exercises on simulators in order to avoid injuries.
     • Pilates: Strengthens the muscles of the bark, improves posture, increases the flexibility and mobility of the joints. Suitable for people of all ages and levels of training.
     • Yoga: Strengthens muscles, increases flexibility, improves balance, reduces stress and improves overall well -being. There are various types of yoga that are suitable for different levels of preparation and preferences.
   • Flexibility and stretching:
     • Stretching after training: It helps to relax muscles, reduce the risk of injuries and improve flexibility. Stretch the muscles slowly and smoothly, avoiding sudden movements.
     • Yoga: Improves flexibility, balance, reduces stress and improves overall well -being. There are various types of yoga that are suitable for different levels of preparation and preferences.
     • Pilates: Improves posture, increases the flexibility and mobility of the joints. Suitable for people of all ages and levels of training.
     • Dynamic stretching: Heating the muscles before training, improves joint mobility and reduces the risk of injuries. It includes active movements, such as swings with arms and legs, rotation of the body.
     • Static stretching: Holds the muscles in a stretched position for a certain time. Suitable for muscle relaxation after training and improving flexibility.

4. 3 How to make physical activity part of life:

   • Find what you like: Choose a type of activity that brings you pleasure. If you like to dance, sign up for dancing. If you like nature, go hiking. If you like to compete, play team sports.
   • Start slowly: Do not try to do too much too quickly. Start with small loads and gradually increase them. For example, start with a 10-minute walk per day and gradually increase it to 30 minutes.
   • Make it a habit: Plan a time for physical activity in your schedule and adhere to it. Set yourself specific goals and track your progress. For example, set yourself the goal of going to the gym 3 times a week or running 5 kilometers every month.
   • Find a training partner: Training with a friend or family member can be more fun and motivating. You will support each other and not miss training.
   • Make physical activity part of your daily life: 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 stretch and move.
   • Reward yourself: After achieving your goals, reward yourself with something pleasant. For example, buy yourself a new sportswear or go to the cinema.
   • Do not give up: If you missed the training, do not be discouraged and do not quit everything. Just return to training as soon as possible. Remember that even slight physical activity is better than nothing.

Chapter 3: Dream – Reloading of the body

3. 1 The importance of a healthy sleep:

   • Physical health:
     • Recovery: During sleep, the body is restored after daytime activity. The muscles are restored, the tissues are regenerated, the immune system is strengthened.
     • Hormonal balance: Dream plays an important role in the regulation of hormones, such as growth hormone, cortisol, insulin and leptin. Sleeping can lead to hormonal imbalance, which can cause various health problems, such as obesity, diabetes and problems with the reproductive system.
     • Immune system: Dream strengthens the immune system and increases resistance to infections. During sleep, the body produces cytokines that help fight inflammation and infections.
     • Cardiovascular system: Sleep helps maintain health of the cardiovascular system. The lack of sleep can increase blood pressure, cholesterol and the risk of developing cardiovascular diseases.
     • Metabolism: Dream regulates metabolism and helps to control weight. A lack of sleep can slow down metabolism and increase the risk of obesity.
   • Mental health:
     • Cognitive functions: Sleep is necessary for the normal functioning of the brain. A lack of sleep can worsen memory, concentration, attention and ability to learn.
     • Emotional regulation: Sleep plays an important role in emotional regulation. The lack of sleep can lead to irritability, mood swings, anxiety and depression.
     • Reducing stress: Sleep helps to reduce stress and improve overall well -being. During sleep, the body produces hormones that help fight stress.
     • Creativity: Sleep can improve creativity and the ability to solve problems. During sleep, the brain processes information and forms new connections, which can lead to new ideas and solutions.
     • Mental health: The lack of sleep can increase the risk of mental disorders, such as depression, anxiety disorder and bipolar disorder.

4. 2 How to improve sleep quality:

   • Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends. This will help regulate your circus rhythms and improve sleep quality.
   • Create a relaxing environment: Make your bedroom quiet, dark and cool. Use dense curtains to block the light, and take it to drown out the noise. Support the temperature in the bedroom at the level of 18-20 degrees Celsius.
   • Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Avoid the use of caffeine and alcohol a few hours before bedtime.
   • Limit the use of electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin, hormone, which regulates sleep. Avoid using smartphones, tablets and computers an hour before bedtime.
   • Regular physical activity: Regular physical activity can improve sleep quality. However, avoid intensive training a few hours before bedtime.
   • Relaxing rituals before bedtime: Create a relaxing ritual before bedtime to prepare the body for sleep. For example, take a warm bath, read a book or listen to relaxing music.
   • Proper nutrition: Avoid heavy food before bedtime. Drink something light, for example, a banana or a glass of warm milk.
   • Convenient mattress and pillow: Make sure your mattress and pillow are convenient and support your body. Change the mattress and pillow regularly to provide a comfortable dream.
   • Avoid daytime sleep: If you feel problems with sleep at night, avoid daytime sleep. If you need to take a nap, restrict sleep time up to 30 minutes and do not sleep after 15:00.
   • Consult a doctor: If you have serious sleep problems, such as insomnia, apnea in a dream or restless legs syndrome, consult a doctor.

5. 3 What to do if you can’t fall asleep:

   • Get out of bed: If you cannot fall asleep for 20 minutes, get out of bed and take care of something relaxing, for example, read a book or listen to relaxing music.
   • Avoid looking at the clock: Look at the clock can increase the alarm and complicate the falling asleep.
   • Try breathing exercises: Respiratory exercises can help relax and fall asleep. Try to breathe slowly and deeply, focusing on your breath.
   • Imagine something pleasant: Imagine something pleasant and relaxing, for example, a beach or a forest.
   • Try autogenic training: Autogenic training is a self -hypnosis method that helps to relax and fall asleep.

Chapter 4: Stress Management – Harmony key

4. 1 The nature of stress and its influence:

   • Stress definition: Stress is the body’s reaction to any requirement or challenge. It can be caused by various factors, such as work, study, relationships, financial problems or illnesses.
   • Types of stress:
     • Short -term stress (acute stress): Short -term stress can be useful, as it helps us to mobilize and cope with difficult situations. However, if short -term stress becomes too frequent or intense, it can negatively affect health.
     • Long -term stress (chronic stress): Long -term stress can be very harmful to health. It can lead to various problems, such as anxiety, depression, cardiovascular diseases and problems with the immune system.
   • The effect of stress on the body:
     • Physical influence: Stress can cause various physical symptoms, such as headaches, muscle tension, fatigue, digestive problems and increased blood pressure.
     • Emotional influence: Stress can cause various emotional symptoms, such as anxiety, irritability, sadness, a sense of helplessness and difficulties with concentration.
     • Behavioral influence: Stress can cause various behavioral symptoms, such as a change in appetite, sleep disturbance, drinking alcohol or drugs and avoiding social contacts.

5. 2 Stress management methods:

   • Awareness (MindFulness): The practice of awareness helps to focus on the present moment and not worry about the past or future. Awareness can be achieved through meditation, yoga or simply conscious breathing.
   • Meditation: Meditation is a practice that helps to calm the mind and reduce stress. There are various types of meditation, such as awareness meditation, transcendental meditation and meditation of loving kindness.
   • Yoga: Yoga is a practice that combines physical exercises, breathing techniques and meditation. Yoga can help reduce stress, improve flexibility and strengthen muscles.
   • Respiratory exercises: Respiratory exercises can help relax and reduce stress. Try to breathe slowly and deeply, focusing on your breath.
   • Physical activity: Regular physical activity can help reduce stress and improve mood. Choose a type of activity that you like and do it regularly.
   • Social support: Communication with friends and family can help reduce stress. Share your problems with loved ones and ask them about support.
   • Hobbies and hobbies: Do what you like. Hobbies and hobbies can help distracted from stress and improve mood.
   • Planning and organization: Planning and organization can help reduce the level of stress related to work or study. Make a list of things and put priorities.
   • Time management: Learn to effectively manage your time. Break big tasks into smaller ones and plan your actions.
   • Set the boundaries: Learn to say no things that overload you. Set the boundaries and protect your time and energy.
   • Positive thinking: Focus on the positive aspects of your life. Look for good in every situation and try to see the world with optimism.
   • Gratitude: Express gratitude for what you have. Gratitude can help reduce stress and improve mood.
   • Contact a specialist: If you experience severe stress that prevents you from living a normal life, contact a psychologist or psychotherapist.

6. 3 Practical tips to reduce stress in everyday life:

   • Start the day with positive: Wake up and think about something pleasant. Listen to your favorite music or do some simple exercises.
   • Take breaks in work: Regularly take breaks in work to stretch, breathe fresh air or just relax.
   • Spend time in nature: Walking in the park, hiking in the forest or just rest in the fresh air can help reduce stress and improve mood.
   • Turn off electronic devices: Turn off electronic devices when you do not work. Let yourself take a break from news and social networks.
   • Practice conscious nutrition: Eat slowly and consciously, focusing on the taste and texture of food.
   • Laugh: Laughter is a great medicine for stress. See comedies, read humorous books or spend time with people who make you laugh.
   • Take care of yourself: Do what you like and what helps you relax. Take a warm bath, go to the massage or read your favorite book.
   • Be kind to yourself: Do not be too critical to yourself. Remember that we all make mistakes. Goodbye yourself and move on.

Chapter 5: Refusal of bad habits – investment in the future

5. 1 The danger of bad habits:

   • Smoking:
     • Impact on health: Smoking is one of the main causes of cancer of the lungs, cardiovascular diseases, chronic obstructive lung disease (COPD) and other serious diseases. Smoking also increases the risk of stroke, heart attack, impotence and infertility.
     • Influence on others: Passive smoking is also harmful to health. Passive smoke for children, pregnant women and people with chronic diseases is especially dangerous.
     • Economic influence: Smoking is an expensive habit. Money spent on cigarettes could be used on more useful things.
   • Alcohol abuse:
     • Impact on health: Alcohol abuse can lead to various health problems, such as cirrhosis of the liver, pancreatitis, cardiovascular diseases, cancer and brain damage. Alcohol abuse also increases the risk of injuries, traffic accidents and violence.
     • Influence on mental health: Alcohol abuse can aggravate mental problems, such as depression, anxiety and bipolar disorder.
     • Social influence: Alcohol abuse can lead to problems in relations, at work and in society.
   • Drugs:
     • Impact on health: Drugs can cause serious health problems, such as brain damage, cardiovascular diseases, liver and kidney diseases, infection and overdose.
     • Influence on mental health: Drugs can cause mental disorders such as psychosis, depression and anxiety.
     • Social influence: Drugs can lead to problems in relations, at work and in society. Drug addiction can lead to crime and social isolation.
   • Inal meals:
     • Impact on health: Improper nutrition can lead to various health problems, such as obesity, type 2 diabetes, cardiovascular diseases, cancer and osteoporosis.
     • Influence on mental health: Improper nutrition can affect mood and energy.
     • Examples of malnutrition: The use of a large number of processed products, sweet drinks and fast food. Insufficient use of fruits, vegetables and whole grains.
   • Lack of physical activity:
     • Impact on health: The lack of physical activity can lead to various health problems, such as obesity, cardiovascular diseases, type 2 diabetes, osteoporosis and depression.
     • Influence on mental health: The lack of physical activity can reduce mood and energy.
   • Lack of sleep:
     • Impact on health: The lack of sleep can lead to various health problems, such as fatigue, problems with concentration, reducing immunity, increased blood pressure and increasing the risk of traffic accidents.
     • Influence on mental health: The lack of sleep can affect mood and cognitive functions.

6. 2 Steps to get rid of bad habits:

   • Awareness of the problem: Recognize that you have a bad habit, and that it negatively affects your life.
   • Production targets: Determine what bad habit you want to quit, and set yourself a specific goal. For example, “I will quit smoking by the end of the month.”
   • Planning: Develop an action plan that will help you achieve your goal. For example, if you want to quit smoking, you can see a doctor to get help in nicotin -replacement therapy or sign up for a smoking refusal program.
   • Search for support: Ask for support from friends, family or specialists. Communication with people who support you can greatly facilitate the process of abandoning a bad habit.
   • Replacing the bad habit of useful: Find a useful habit that will replace the harmful. For example, if you want to quit smoking, you can start playing sports or chewing chewing gum without sugar.
   • Avoiding triggers: Determine what causes you to make a harmful effect, and avoid these triggers. For example, if you want to quit drinking, avoid places where you drink alcohol.
   • A reward of yourself: Reward yourself for achieving your goals. For example, if you lasted a week without smoking, buy yourself something pleasant.
   • Be patient: Refusing a bad habit is a complex process that takes time and effort. Not races