How to improve health: optimization of lifestyle and habitat

How to improve health: optimization of lifestyle and habitat

Section 1: Food – Health foundation

1. Balanced diet: the basis of good health.

   • Determination of a balanced diet: proportional consumption of proteins, fats, carbohydrates, vitamins and minerals.
   • The value of each macronutrient (proteins, fats, carbohydrates) for the body.
     • Squirrels: building material for cells, enzymes, hormones. Sources: meat, fish, eggs, dairy products, legumes, nuts.
     • Fat: a source of energy, participate in hormonal synthesis, is necessary for the absorption of fat -soluble vitamins. Sources: vegetable oils, avocados, nuts, fatty fish.
     • Carbohydrates: the main source of energy. Sources: fruits, vegetables, cereals, legumes. The importance of choosing complex carbohydrates (whole grain products) before simple (sweets, white bread).
   • Micronutrients (vitamins and minerals): their role in maintaining health, preventing diseases.
     • Vitamins: participate in metabolic processes, support immunity, are necessary for growth and development.
     • Minerals: necessary for the formation of bones, teeth, blood, maintaining the water balance.
   • Individual needs for nutrients: factors affecting needs (age, gender, level of physical activity, health status).

2. Choosing food: criteria and recommendations.

   • Natural products vs. Recycled products: advantages of natural products, harm of processed products (high sugar content, salt, trans fats, artificial additives).
   • Seasonal products: the benefits of seasonal products (high content of vitamins and minerals, freshness, accessibility).
   • Organic products: advantages of organic products (lack of pesticides, herbicides, GMOs).
   • The choice of protein sources: low -fat meat, fish, poultry, legumes, tofu.
   • The choice of carbohydrate sources: whole grain products, fruits, vegetables.
   • The choice of fat sources: vegetable oils (olive, linseed, avocado), nuts, seeds, fat fish.
   • Limiting the consumption of sugar, salt, saturated fats and trans fats.
   • Reading products of products: pay attention to the composition, calorie content, content of nutrients.
   • Local markets and farms: support for local manufacturers, fresh and high -quality products.

3. Power mode: regularity and awareness.

   • Regular meals: the importance of regularity to maintain a stable level of blood sugar, control appetite and improve metabolism.
   • Fractional nutrition: advantages of fractional power (small portions every 2-3 hours).
   • Breakfast: the most important meal (charges with energy for the whole day, improves concentration and memory).
   • Lunch: a balanced meal (proteins, fats, carbohydrates, vegetables).
   • Dinner: easy meal (proteins, vegetables).
   • Avoid snacks with harmful products (sweets, chips, fast food).
   • Conscious nutrition: pay attention to the process of eating, do not be distracted by TV, phone.
   • Slow chewing food: improves digestion, promotes saturation.
   • Sorting control: Use smaller plates, control the size of the portions.
   • Drinking mode: The importance of sufficient water consumption (at least 1.5-2 liters per day).

4. Water: a vital element.

   • The role of water in the body: participates in all physiological processes, transports nutrients, removes toxins, regulates body temperature.
   • Signs of dehydration: dry mouth, headache, fatigue, dizziness.
   • Sources of water: drinking water, fruits, vegetables, soups.
   • Tea and coffee: take into account the diuretic effect of tea and coffee, drink water additionally.
   • Slocked drinks: Avoid sweetened drinks (juices, carbonated drinks), as they contain a lot of sugar.
   • Personalization: Correct water consumption depending on the climate, physical activity, health status.
   • A bottle of water is always with you: a reminder of the need to drink water during the day.

Section 2: Physical activity – Movement – Life

1. The importance of physical activity for health.

   • A positive effect on the cardiovascular system: reducing the risk of cardiovascular diseases, strengthening the heart, improving blood circulation.
   • Weight control: calorie burning, increase in muscle mass, acceleration of metabolism.
   • Strengthening bones and joints: prevention of osteoporosis, improving the flexibility and mobility of the joints.
   • Improving mood and reducing stress: endorphine production, reducing the level of cortisol.
   • Improving energy and vital tone: improving sleep, decreased fatigue.
   • Prevention of chronic diseases: reducing the risk of type 2 diabetes, some types of cancer.
   • Improving cognitive functions: improvement of memory, concentration, attention.

2. Types of physical activity: choose the right one.

   • Aerobic exercises (cardio): running, swimming, walking, cycling, dancing. Improve the work of the cardiovascular system, burn calories.
   • Power exercises: weight lifting, exercises with your own weight (push -ups, squats, pull -ups). Strengthen muscles and bones, accelerate metabolism.
   • Exercises for flexibility: stretching, yoga, pilates. Improve the flexibility and mobility of the joints, reduce the risk of injuries.
   • Choice of activity: take into account your preferences, physical capabilities, health status.
   • Combining types of activity: To achieve the maximum effect, combine aerobic, strength exercises and flexibility exercises.
   • Diversity: to avoid boredom and use different muscle groups, change the types of activity.
   • Consult a doctor: before starting classes, consult a doctor, especially if you have any diseases.

3. Recommendations on physical activity.

   • At least 150 minutes of moderate intensity or 75 minutes of high intensity of aerobic exercises per week.
   • Power exercises for all main muscle groups at least twice a week.
   • Warm up before training: preparation of muscles and joints for the load.
   • Hitch after training: muscle relaxation and reduction in the risk of injuries.
   • A gradual increase in the load: do not overdo it in the first stages, increase the load gradually.
   • Listen to your body: do not engage in pain, give yourself time to restore.
   • Turn on physical activity in everyday life: walk on foot, climb the stairs instead of an elevator, do charging in the morning.
   • Active rest: walking in nature, hiking, games in the fresh air.
   • Look for the company: do with friends or family, this will make training more interesting and motivating.

4. Integration of physical activity into everyday life.

   • Walking: try to walk as much as possible, for example, to work, to the store, for a walk.
   • Bicycle: Use a bicycle to move around the city or for walking in nature.
   • A staircase instead of an elevator: climb the stairs instead of an elevator, this is a great training for the legs and cardiovascular system.
   • Active games with children: Play with children in outdoor games in the fresh air.
   • Work in the garden: Work in the garden is a great way to combine physical activity and rest in nature.
   • Charging at the workplace: do a small charge at the workplace to stretch the muscles and improve blood circulation.
   • Walks during a lunch break: Use a lunch break for walking in the fresh air.
   • Turn cleaning into training: cleaning at home is also physical activity, turn on the music and move.
   • Use a fitness tracker: a fitness tracker will help you track your activity and motivate yourself to achieve goals.

Section 3: Dream – Restoration and Reloading

1. The importance of sleep for health.

   • Restoration of the body: during sleep, the body is restored after physical and mental stress.
   • Strengthening immunity: sleep helps strengthen immunity and reduce the risk of diseases.
   • Improving memory and concentration: sleep is necessary for consolidating memory and improving concentration.
   • Hormones regulation: sleep affects the production of hormones, such as growth hormone, melatonin and cortisol.
   • Weight control: lack of sleep can lead to an increase in appetite and weight gain.
   • Improving mood: sleep helps to improve mood and reduce stress.
   • Prevention of chronic diseases: lack of sleep can increase the risk of chronic diseases, such as type 2 diabetes, cardiovascular diseases and depression.

2. How much do you need to sleep?

   • Individual needs: the need for a dream varies depending on age, gender, genetics and lifestyle.
   • Age recommendations:
     • Newborns (0-3 months): 14-17 hours a day.
     • Babies (4-11 months): 12-15 hours a day.
     • Children of nursery (1-2 years): 11-14 hours a day.
     • Preschool children (3-5 years old): 10-13 hours a day.
     • School children (6-13 years old): 9-11 hours a day.
     • Teenagers (14-17 years old): 8-10 hours a day.
     • Adults (18-64): 7-9 hours a day.
     • Elderly people (65 years and older): 7-8 hours a day.
   • Listen to your body: focus on your feelings to determine how much sleep you need.
   • Signs of sufficient sleep: a sense of vigor and energetic during the day, the lack of drowsiness during the day.
   • Disadvantage of sleep: consequences of lack of sleep (fatigue, irritability, decrease in concentration, memory deterioration, weakening of immunity).

3. Sleep hygiene: create conditions for a strong sleep.

   • Regular sleep mode: go to bed and wake up at the same time every day, even on weekends.
   • Create a comfortable sleeping atmosphere:
     • Dark room: Use dense curtains or a sleep mask to provide complete darkness.
     • Quiet room: Use Berushi or White noise generator to drown out extraneous sounds.
     • Cool room: the optimum temperature for sleeping is 18-20 degrees Celsius.
     • Convenient mattress and pillow: choose a mattress and a pillow that provide good support and comfort.
   • Avoid caffeine and alcohol before bedtime: caffeine and alcohol can disrupt sleep.
   • Do not eat heavy food before bedtime: heavy food can cause discomfort and disrupt sleep.
   • Limit the use of electronic devices before bedtime: the blue light from the screens of electronic devices may suppress the production of melatonin.
   • Relaxing rituals before bedtime: warm bath, reading book, meditation, yoga.
   • Physical activity during the day: regular physical activity can improve sleep, but avoid intense training before bedtime.
   • Day sleep: a short daytime sleep (20-30 minutes) can be useful, but a long day of day sleep can break the night sleep.
   • Sunlight: get enough sunlight during the day, it helps to regulate circus rhythms.

4. Slide problems: what to do?

   • Insomnia: causes of insomnia (stress, anxiety, depression, improper sleep hygiene, disease).
   • Respiratory disorders in a dream (apnea of ​​sleep): causes of sleep apnea (overweight, smoking, alcohol, disease).
   • Restless legs syndrome: causes of restless legs syndrome (genetics, iron deficiency, disease).
   • Consult a doctor: if you have problems with sleep, consult a doctor to find out the reason and get recommendations for treatment.
   • Cognitive-behavioral therapy for insomnia (KPT-B): an effective method of treating insomnia without the use of drugs.
   • Medicines for insomnia: insomnia medications can be useful in the short term, but are not a long -term solution.
   • Regular medical examinations: Important for the identification and treatment of diseases that can cause sleep problems.

Section 4: Stress Management – Harmony of the Soul and Body

1. What is stress and its effect on health.

   • Determination of stress: the reaction of the body to any requirement or challenge.
   • Types of stress:
     • Acute stress: short -term stress caused by a specific event.
     • Chronic stress: prolonged stress caused by constant problems.
   • Physiological reactions to stress: rapid heartbeat, increase in blood pressure, muscle tension, stress hormones (cortisol, adrenaline).
   • The effect of stress on health:
     • Cardiovascular diseases: increasing the risk of a heart attack, stroke.
     • Weakening of immunity: increased risk of infections.
     • Problems with digestion: abdominal pain, diarrhea, constipation.
     • Headaches: headaches of tension, migraine.
     • Sleep disorders: insomnia.
     • Depression and anxiety: increasing the risk of depression and anxiety disorder.
     • Skin problems: acne, eczema.
     • Weight gain: increasing the level of cortisol can lead to weight gain.

2. Stress management techniques.

   • Meditation: concentration at the present moment, a decrease in stress and anxiety.
     • Types of meditation: meditation of awareness, transcendental meditation.
     • Practice of meditation: Start from 5-10 minutes a day, gradually increasing time.
   • Respiratory exercises: deep breathing, diaphragmatic breathing.
     • The effectiveness of breathing exercises: reducing stress levels, improving concentration.
     • Examples of breathing exercises: breathing on the square, belly breathing.
   • Yoga: a combination of physical exercises, breathing techniques and meditation.
     • Advantages of yoga: decreasing stress level, improvement of flexibility, muscle strengthening.
     • Types of yoga: Hatha Yoga, Vignaca Yoga, Kundalini Yoga.
   • Walking in nature: fresh air, sunlight, physical activity.
     • The positive effect of nature on mental health: a decrease in stress levels, improvement of mood.
     • Regular walks in nature: try to spend at least 30 minutes a day in nature.
   • Hobbies: Classes to your favorite business, distraction from problems.
     • The value of a hobby for mental health: reducing stress levels, increasing self -esteem.
     • Examples of hobbies: drawing, music, reading, gardening, sports.
   • Social support: communication with friends and family, a sense of support and understanding.
     • The importance of social ties for mental health: reducing stress levels, improving mood.
     • Spend time with loved ones: try to maintain close relationships with friends and family.
   • Planning and organization: time management, priority placement.
     • Effective planning: reducing stress levels, increasing productivity.
     • Planning tools: Diary, calendar, tasks for managing tasks.
   • Refusal of perfectionism: adoption of imperfection, reduction of self -requirements.
     • Perfectionism: causes and consequences.
     • Work on yourself: learn to accept your mistakes and imperfections.
   • Humor: laughter reduces stress levels and improves mood.
     • The positive effect of humor on health: reducing stress levels, strengthening immunity.
     • See comedies, read jokes, communicate with funny people.

3. Optimization of the environment to reduce stress.

   • Organization of space: order in the house and at the workplace.
     • The influence of the order on mental health: reducing stress levels, improving concentration.
     • Get rid of unnecessary things: regularly clean and get rid of things that you do not need.
   • Plants in the house: improve air quality, create comfort.
     • The positive effect of plants on mental health: reducing stress levels, improving mood.
     • Choose the plants that you like: place them in different rooms.
   • Natural sounds: rain noise, bird singing.
     • The positive effect of natural sounds on mental health: a decrease in stress levels, improving sleep.
     • Turn on the notes of natural sounds: during work, rest, before bedtime.
   • Aromatherapy: the use of essential oils to reduce stress and improve mood.
     • The effectiveness of aromatherapy: decrease in stress levels, improving sleep.
     • Popular essential oils: lavender, chamomile, sandalwood.
   • Restriction of information noise: Avoid constant viewing of news and social networks.
     • The influence of information noise on mental health: increasing the level of stress, anxiety.
     • Limit the time spent on the Internet: turn off the notifications, set the limits.
   • Natural light: get enough sunlight.
     • The influence of sunlight on mental health: improvement of mood, regulation of circadian rhythms.
     • Spend the time in the fresh air: open the windows, work at the window.

4. When to seek help from a specialist?

   • Signs indicating the need to contact a specialist:
     • A constant feeling of anxiety and anxiety.
     • Difficulties with concentration.
     • Sleep disorders.
     • Changes in appetite.
     • Loss of interest in life.
     • Feeling of hopelessness.
     • Thoughts about suicide.
   • Types of specialists: psychologist, psychotherapist, psychiatrist.
   • Methods of treatment: psychotherapy, drug treatment.
   • Do not be afraid to seek help: this is normal to ask for help when you need it.

Section 5: Environment and Health – Relations and influence

1. The impact of the environment on human health.

   • Air pollution: effect on the respiratory system, cardiovascular system, increasing the risk of lung cancer.
     • Sources of air pollution: transport, industry, heating.
     • Measures to reduce air pollution: use of public transport, energy conservation, transition to renewable energy sources.
   • Water pollution: effect on the digestive system, nervous system, increasing the risk of developing infectious diseases.
     • Sources of water pollution: industrial waste, agricultural fertilizers, household waste.
     • Measures to reduce water pollution: wastewater treatment, the use of environmentally friendly detergents, economical use of water.
   • Soil pollution: effect on the digestive system, nervous system, increased risk of cancer.
     • Sources of soil pollution: industrial waste, agricultural pesticides, household waste.
     • Measures to reduce soil pollution: waste processing, use of organic fertilizers, control over the use of pesticides.
   • Noise: influence on the nervous system, cardiovascular system, sleep disturbances, reduction of concentration.
     • Sources of noise: transport, construction, industry.
     • Measures to reduce noise: noise insulation, use of headphones, restriction of sound volume.
   • Radiation: impact on DNA, increased risk of cancer.
     • Sources of radiation: natural background, medical procedures, nuclear accidents.
     • Measures to protect against radiation: limiting the time of stay in the sun, the use of sunscreen, avoiding places with an increased level of radiation.
   • Climate change: the impact on the spread of infectious diseases, increasing the risk of extreme weather phenomena, violation of food security.
     • The consequences of climate change: fever, increasing sea level, drought, floods.
     • Measures to mitigate the consequences of climate change: reducing greenhouse gas emissions, energy conservation, the use of renewable energy sources.

2. Optimization of the home environment to improve health.

   • Air quality in the room: ventilation, air purifiers, indoor plants.
     • Sources of air pollution in the room: furniture, carpets, building materials, household chemicals.
     • Measures to improve the quality of air in the room: ventilation of the premises several times a day, the use of air purifiers with a HEPA filter, the choice of environmentally friendly building materials and furniture, the use of natural detergents, indoor plants.
   • Water quality: Water filters.
     • Types of water filters: coal filters, outskirts.
     • Choosing a water filter: take into account the quality of water in your region, your needs and budget.
   • Lighting: natural light, energy -saving lamps.
     • The effect of lighting on health: regulation of circadian rhythms, improvement of mood.
     • Lighting optimization measures: use natural light as much as possible, choose energy -saving lamps with warm light, use table lamps and floor lamps to create a cozy atmosphere.
   • Temperature and humidity: comfortable living conditions.
     • Optimum temperature and humidity in the room: 18-24 degrees Celsius, 40-60% of humidity.
     • Using humidifiers and air drainages: to maintain optimal humidity.
   • Electromagnetic radiation: restriction of the use of electronic devices, distance from radiation sources.
     • Sources of electromagnetic radiation: mobile phones, computers, microwave ovens.
     • Measures to reduce the effects of electromagnetic radiation: limiting the time of use of electronic devices, the distance from sources of radiation, the use of protective screens.
   • Ecologically clean materials: furniture, building materials, household chemicals.
     • Advantages of using environmentally friendly materials: reducing the risk of harmful substances, improving the quality of air in the room.
     • Choose furniture from an array of wood, building materials with a low content of volatile organic compounds (los), natural detergents.

3. Environmentally friendly lifestyle: personal contribution to the health of the planet.

   • Consumption reduction: conscious consumption, rejection of disposable things.
     • Advantages of reducing consumption: reducing the load on the environment, saving money.
     • Buy only what you really need, repair things instead of throwing them away, use reusable bags, water bottles and food containers.
   • Waste processing: separate garbage collection, composting.
     • Advantages of waste processing: reducing environmental pollution, saving resources.
     • Separate garbage into different containers (paper, plastic, glass, metal), compost organic waste (vegetable and fruit cleaning, mowed grass).
   • Energy saving: the use of energy -saving light bulbs, turning off electrical appliances, insulation of the house.
     • Advantages of energy conservation: reducing the load on the environment, saving money.
     • Use energy -saving lights, turn off the electrical appliances when you do not use them, insulate the house to reduce energy consumption for heating.
   • Economical use of water: repair of flowing cranes, short shower, use of economical nozzles for shower and mixers.
     • Advantages of economical use of water: reducing the load on the environment, saving money.
     • Repair the crashes, take a short shower, use economical shower nozzles and mixers, collect rain water for watering plants.
   • Using public transport: reducing emissions into the atmosphere.
     • Advantages of using public transport: reducing air pollution, reducing traffic jams, saving money.
     • Use public transport, walk or ride a bicycle, if possible.
   • The choice of environmentally friendly products: organic products, local products.
     • Advantages of choosing environmentally friendly products: reducing the effects of pesticides and other harmful substances, supporting local manufacturers.
     • Buy organic products, local products, avoid products packed in plastic.
   • Support for environmental organizations: contribution to the preservation of nature.
     • Examples of environmental organizations: Greenpeace, WWF.
     • Support environmental organizations financially or volunteer.

4. Active participation in environmental improvement: social activity.

   • Participation in environmental actions: garbage collection, planting trees.
   • Support for environmental initiatives: signing petitions, participation in protests.
   • Information of others: the dissemination of information about environmental problems and ways to solve them.
   • Lobbying environmental interests: appeal to the authorities with requests to improve the environmental situation.
   • An example to follow: demonstrate your environmentally friendly lifestyle and inspire others to follow your example.

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

1. Smoking: Health killer.

   • The effect of smoking on health: cardiovascular diseases, lung cancer, chronic bronchitis, pulmonary emphysema, decrease in fertility.
   • Nicotine dependence: physical and psychological dependence.
   • Passive smoking: the impact on the health of others, especially children.
   • Methods of rejection of smoking: nicotin replacement therapy (patch, chewing gum, inhalers), drugs, psychological support.
   • Support for loved ones: Important for successful smoking.
   • Advantages of smoking rejection: improvement of health, increasing life expectancy, improving the quality of life.

2. Alcohol abuse: destruction of the body.

   • The effect of alcohol on health: liver diseases, cardiovascular diseases, cancer, mental disorders, dependence.
   • Alcohol dependence: a chronic disease that requires treatment.
   • The consequences of alcohol abuse: problems in the family, at work, in personal life.
   • Methods of treatment of alcohol dependence: detoxification, rehabilitation, psychotherapy, drug treatment.
   • Support for anonymous alcoholics: support groups for people with alcohol dependence.
   • Moderate drinking: if you drink alcohol, do it moderately (no more than one drink per day for women and no more than two drinks per day for men).

3. Drugs: Road to nowhere.

   • The effect of drugs on health: physical and mental disorders, dependence, overdose, death.
   • Drug addiction: a chronic disease that requires treatment.
   • The consequences of drug use: crime, social isolation, destruction of life.
   • Methods of treatment for drug addiction: detoxification, rehabilitation, psychotherapy, drug treatment.
   • Prevention of drug addiction: education, informing, support.

4. Other bad habits: overeating, sedentary lifestyle, caffeine abuse.

   • Overflow: Causes of overeating (stress, emotions, habit), consequences of overeating (obesity, heart disease, type 2 diabetes).
   • A sedentary lifestyle: the consequences of a inactive lifestyle (obesity, heart disease, type 2 diabetes, osteoporosis).
   • Caffein abuse: consequences of caffein abuse (insomnia, anxiety, irritability, cardiac arrhythmias).
   • Methods of combating bad habits: awareness, self -control, replacement of bad habits of useful.

Section 7: Regular medical examinations – a prevention of disease is better than treatment

1. The importance of regular medical examinations.

   • Early detection of diseases: the ability to identify diseases at an early stage when treatment is most effective.
   • Prevention of diseases: identifying risk factors for the development of diseases and taking measures to eliminate them.
   • Control over chronic diseases: monitoring of health status and treatment adjustment.
   • Assessment of the general state of health: obtaining information about the state of your health and recommendations for its improvement.
   • Improving the quality of life: maintaining health and activity throughout life.

2. Recommendations for medical examinations.

   • Age recommendations: recommendations for medical examinations for different age groups.
   • Individual factors: factors that can affect the frequency and volume of medical examinations (family history, lifestyle, health status).
   • List of necessary examinations: a list of examinations that are recommended to be held regularly.
     • General test of blood and urine.
     • Measurement of blood pressure.
     • Measurement of cholesterol and blood sugar.
     • Electrocardiogram (ECG).
     • Fluorography or radiography of the lungs.
     • Ultrasound examination (ultrasound) of the abdominal organs.
     • Mammography (for women over 40).
     • Cytological study of a cervix smear (for women).
     • Prostat-specific antigen (PSA) (for men over 50 years old).
     • Colonoscopy (for people over 50 years old).
   • Consult a doctor: the doctor will help you draw up an individual medical examination plan.

3. Vaccination: protection against infectious diseases.

   • The importance of vaccination