Human health: dependence on lifestyle

I. Physical activity: Health and longevity foundation

Definition and classification of physical activity:
- Physical activity (FA) – any body movement produced by skeletal muscles, which leads to energy consumption. This concept covers a wide range of actions, from simple household tasks to structured training.
- Aerobic activity: It is characterized by rhythmic movements of large muscle groups for a long time. Improves the cardiovascular system, increases endurance, and helps to burn calories. Examples: walking, running, swimming, cycling, dancing. Classified by intensity:
  - Low intensity: A slight increase in heart rate (heart rate) and breathing, which allows you to easily talk. Examples: slow walking, easy homework.
  - Average intensity: A noticeable increase in heart rate and breathing, the conversation becomes difficult. Examples: Fast walking, cycling on a flat area, swimming at a calm pace.
  - High intensity: A significant increase in heart rate and breathing, the inability to speak with complete sentences. Examples: running, swimming at an intensive pace, riding a bicycle uphill.
- Power training (anaerobic activity): Aimed at strengthening muscles and bones. Includes exercises using body weight, free weights, simulators or elastic ribbons. It is necessary to maintain metabolism, improve posture, prevent injuries.
- Flexibility exercises: Improve joint mobility, reduce the risk of injuries, and help relaxing muscles. Examples: stretching, yoga, pilates.
- Exercise of equilibrium: Improve coordination, reduce the risk of falls, especially important for the elderly. Examples: Tai-chi, exercises on one leg.
- NEAT (Non-Exercise Activity Thermogenesis): Thermogenesis caused by non -reliable activity. It includes all types of physical activity, except for structured training, such as stairs, housework, standing instead of sitting. He plays an important role in the consumption of calories and maintaining a healthy weight.
The benefits of physical activity for health:
- Cardiovascular system:
  - Reduction of risk of heart disease (coronary heart disease, stroke).
  - Decrease in blood pressure.
  - Improving the lipid blood profile (reducing the level of “bad” LDL cholesterol and increasing the level of “good” HDL cholesterol).
  - Improving the function of the endothelium (internal lining of blood vessels).
  - Strengthening the heart muscle.
  - Improving blood circulation.
- Metabolism and weight control:
  - Increasing sensitivity to insulin, reducing the risk of type 2 diabetes.
  - Increasing calorie consumption, contributing to a decrease and maintaining healthy weight.
  - An increase in muscle mass, which increases the main metabolism.
  - Regulation of blood glucose.
- Corruption apparatus:
  - Strengthening bones, reducing the risk of osteoporosis.
  - Strengthening muscles and ligaments, reducing the risk of injuries.
  - Improving the mobility of the joints, reducing the risk of arthritis.
  - Maintaining proper posture.
- Mental health:
  - Reducing the level of stress and anxiety.
  - Improving mood and reducing the risk of depression.
  - Improving cognitive functions (memory, attention, concentration).
  - Improving self -esteem and self -confidence.
  - Improving the quality of sleep.
- Cancer prevention:
  - Reducing the risk of developing certain types of cancer, including cancer of the colon, breast, endometrium and lungs.
  - Strengthening the immune system.
- Increase in life expectancy:
  - Regular physical activity is associated with an increase in life expectancy and a decrease in the risk of premature death.
Physical activity recommendations:
- World Health Organization (WHO):
  - For adults (18-64): at least 150 minutes a week of aerobic activity of average intensity or at least 75 minutes a week of aerobic activity of high intensity, or equivalent combination. It is recommended to perform exercises to strengthen muscles at least twice a week.
  - For older people (65 years and older): recommendations are similar to recommendations for adults, taking into account individual opportunities and health status. It is also recommended to perform equilibrium exercises at least three times a week.
  - For children and adolescents (5-17 years old): at least 60 minutes per day of aerobic activity of medium and high intensity, mainly aerobic. Exercises for strengthening muscles and bones should be performed at least three times a week.
- American Cardiological Association (AHA):
  - Supports WHO recommendations, emphasizing the importance of regular physical activity for the health of the heart.
- General principles:
  - Start gradually, increasing the intensity and duration of training as physical shape improves.
  - Choose the types of physical activity that you like and which you can perform regularly.
  - Consult a doctor before starting new training programs, especially if you have any chronic diseases.
  - Listen to your body and take breaks when necessary.
  - Turn on physical activity in everyday life, for example, walk on foot or ride a bicycle instead of using a car, climb the stairs instead of an elevator.
Overcoming barriers to physical activity:
- Lack of time: Plan training in advance, break them into short periods, include physical activity in everyday life.
- Lack of motivation: Find a partner for training, set specific goals, reward yourself for achievements.
- Poor well -being: Start with easy exercises, consult a doctor if the symptoms are preserved.
- Lack of access to sports facilities: Use home training, do on the street, look for free programs in your area.
- Fear of injury: Start gradually, use the right technique, consult with the coach.
- Social barriers: Find groups of people with similar interests, deal with friends and family.

II. Nutrition: the key to health and energy

Main macronutrients:
- Squirrels: It is necessary for the construction and restoration of fabrics, the production of enzymes and hormones, and maintain the immune system. Sources: meat, fish, poultry, eggs, dairy products, legumes, nuts, seeds. Recommended daily norm: 0.8 grams of protein per kilogram of body weight for adults, for athletes-more (1.2-2.0 grams per kilogram of body weight). Distinguish:
  - Complete proteins: They contain all essential amino acids (those that the body cannot synthesize independently). Basically contained in animal products.
  - Infutable proteins: They do not contain all essential amino acids in sufficient quantities. Basically contained in plant products. It is recommended to combine various plant sources of protein to provide the body with all the necessary amino acids.
- Fat: It is necessary for the production of hormones, the assimilation of fat -soluble vitamins (A, D, E, K), protecting organs, maintaining body temperature. Sources: vegetable oils, nuts, seeds, avocados, fatty fish, meat, dairy products. Recommended daily norm: 20-35% of the total number of calories. It is important to choose useful fats and limit the consumption of saturated and trans fats. Distinguish:
  - Saturated fats: Contained in animal products, such as meat, dairy products, coconut and palm oils. It is recommended to limit the consumption of saturated fats, as they can increase the level of “poor” LDL cholesterol.
  - Unsaturated fats: Contained in vegetable oils, nuts, seeds, avocados and fatty fish. Distinguish:
    - Mononasized fats: Contained in olive oil, avocados, nuts. They are considered useful for the health of the heart.
    - Paul -Eathed out fats: Contained in vegetable oils (sunflower, corn, soybean), fatty fish (salmon, tuna, herring), nuts and seeds. They contain irreplaceable fatty acids omega-3 and omega-6, which are important for the health of the brain, heart and blood vessels.
  - Transjir’s: Formed in the process of hydrogenization of vegetable oils. Contained in margarine, fast food, baking. It is recommended to avoid the consumption of trans fats, as they increase the level of “poor” LDL cholesterol and reduce the level of “good” HDL cholesterol.
- Carbohydrates: The main source of energy for the body. Sources: fruits, vegetables, cereals, legumes, dairy products. Recommended daily norm: 45-65% of the total number of calories. It is important to choose complex carbohydrates and limit the consumption of simple carbohydrates (sugar, sweets). Distinguish:
  - Simple carbohydrates (sugar): Quickly absorbed by the body and cause a sharp jump in the level of glucose in the blood. Contained in fruits, honey, sugar, sweets. It is recommended to limit the consumption of simple carbohydrates, especially added sugar.
  - Complex carbohydrates: Slowly absorbed by the body and provide a stable flow of energy. Contained in whole grain products (bread, pasta, cereals), legumes, vegetables. It is recommended to give preference to complex carbohydrates.
  - Fiber (dietary fiber): It is not digested by the body, but it is important for the health of the digestive system, regulating blood glucose and a decrease in cholesterol. Contained in fruits, vegetables, whole grain products, legumes. Recommended daily norm: 25-30 grams.
Micronutrients: vitamins and minerals:
- Vitamins: Organic substances necessary for the normal functioning of the body. They are not synthesized by the body in sufficient quantities, so they should come with food. Distinguish:
  - Fat -soluble vitamins: A, D, E, K. Dissolve in fats and accumulate in the body. An excess of fat -soluble vitamins can be toxic.
  - Water -soluble vitamins: Vitamins of group B, vitamin C. Dissolve in water and do not accumulate in the body. Excess water -soluble vitamins are usually excreted in urine.
- Minerals: Inorganic substances necessary for the normal functioning of the body. They participate in various processes, such as bone formation, transmission of nerve impulses, regulation of water balance. Examples: calcium, iron, potassium, sodium, magnesium, zinc.
- Getting micronutrients: It is recommended to receive micronutrients from a variety of and balanced nutrition. In some cases, vitamin-mineral complexes may be required, but only as prescribed by a doctor.
The importance of hydration:
- Water: It is necessary to maintain water balance, the transportation of nutrients, thermoregulation, and the removal of waste.
- Recommended daily norm: About 2 liters per day for adults, but the need can vary depending on the level of physical activity, climate and health status.
- Water sources: Water, tea, coffee, juices, fruits and vegetables.
- Signs of dehydration: Thirst, dry mouth, dark urine, headache, fatigue.
The basic principles of healthy diet:
- Variety: Include a variety of products from all groups of products in your diet.
- Moderation: Observe moderation in food consumption, avoid overeating.
- Balance: Balance the consumption of proteins, fats and carbohydrates in accordance with your needs.
- Regularity: Take food regularly, do not skip food meals.
- Quality: Choose fresh, natural and unprocessed products.
- Limitation: Limit the consumption of sugar, salt, saturated and trans fats, processed products.
- Personalization: Adapt your diet in accordance with your individual needs, preferences and health status.
Healthy nutrition tips:
- Read the labels of products to find out their composition and nutritional value.
- Prepare food at home to control the ingredients and the size of portions.
- Plan your food meals in advance to avoid spontaneous and unhealthy solutions.
- Eat slowly and consciously, enjoy every piece.
- Limit the consumption of sweet drinks and fast food.
- Increase the consumption of fruits and vegetables.
- Choose whole grain products instead of processed.
- Drink enough water.
- Do not miss breakfast.
- Listen to your body and eat only when hungry.
- Consult with a nutritionist or nutritionist to obtain individual recommendations.

III. Sleep: An important component of recovery and health

Stages of sleep:
- NREM (Non-Rapid Eye Movement) сон:
  - Stage 1: The transition from wakefulness to bed, easy sleep, is easy to wake up.
  - Stage 2: A deeper sleep, heart rate and breathing slow down.
  - Stage 3 and 4: The deepest sleep, hard to wake up, is important for physical recovery. In this stage, tissue restoration, strengthening the immune system and the production of growth hormone are restored.
- REM (Rapid Eye Movement) сон:
  - Fast eye movements, rapid breathing and heart rate, dreams. It is important for cognitive functions, such as memory, training and processing of emotions.
Sleep functions:
- Physical recovery: Restoration of tissues, strengthening the immune system, the production of hormones.
- Cognitive functioning: Memory, training, attention, concentration, decision -making.
- Emotional regulation: Reducing stress and anxiety, improving mood.
- Metabolism: Regulation of the level of glucose in the blood, appetite and weight.
- Cardiovascular system: Reducing blood pressure and risk of heart disease.
Recommended sleep duration:
- Adults: 7-9 hours a day.
- Teenagers: 8-10 hours a day.
- Children: 9-11 hours a day.
- An individual need for a dream may vary.
Sleep disorders:
- Insomnia (insomnia): Difficulties with falling asleep, maintaining sleep or early awakening.
- Apnee in a dream: Temporary stop of breathing during sleep.
- Restless legs syndrome: Unpleasant sensations in the legs that cause the need for movement.
- Narcolence: Excessive drowsiness during the day and sudden attacks of sleep.
- Parasia: Unusual behavior during sleep, such as sleeping, nightmares and conversations in a dream.
- Sleep disorders can negatively affect health and quality of life. In case of serious sleep disturbances, consult a doctor.
Sleep hygiene: Ways to improve sleep quality:
- Regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
- Comfortable bedroom: Dark, quiet and cool.
- Convenient mattress and pillow.
- Avoid caffeine and alcohol before bedtime.
- Do not eat heavy food before bedtime.
- Regular physical activity, but not before bedtime.
- Relaxing rituals before bedtime: Warm bath, reading book, meditation.
- Avoid using electronic devices before bedtime: The blue light of the screens suppresses the production of melatonin.
- Limit daytime sleep, especially long.
- Use the bedroom only for sleep and sex.
- If necessary, use bears or a sleep mask.
- If you can’t fall asleep for 20 minutes, get up and take care of something calm until drowsiness appears.
- Contact the doctor if the sleep problems are preserved.

IV. Stress management: preservation of mental and physical health

What is stress:
- Stress is a reaction of the body to any requirements or threats. This is a natural reaction that helps us adapt to changing conditions.
- Types of stress:
  - Acute stress: Short -term stress caused by a specific event or situation. It can be useful, as it mobilizes the body’s resources to solve the problem.
  - Chronic stress: Long -term stress caused by constant problems or difficulties. It can negatively affect health.
- Stressors: Stress factors. Examples: work, relationships, finance, health, changes in life.
Physiological reactions to stress:
- Beat or run reaction: Activation of the sympathetic nervous system, the release of stress hormones (cortisol, adrenaline). Leads to an increase in heart rate, blood pressure, breathing, blood glucose levels.
- Long -term stress: Chronically increased levels of stress hormones can negatively affect health, leading to cardiovascular diseases, diabetes, immunodeficiency, and mental disorders.
The effect of stress on health:
- Physical health:
  - Cardiovascular diseases (heart attack, stroke).
  - Type 2 diabetes.
  - Weakening of the immune system.
  - Headaches, muscle tension.
  - Problems with digestion.
  - Sleep disorders.
- Mental health:
  - Anxiety, depression.
  - Irritability, anger.
  - Difficulties with concentration.
  - Memory problems.
  - Burnout.
- Behavior:
  - Alcohol abuse and drugs.
  - Overeating or malnutrition.
  - Isolation from society.
Stress management strategies:
- Stressor identification: Determine what causes stress in your life.
- Change in the situation:
  - Avoid stressful situations, if possible.
  - Change the situation if you cannot avoid it.
  - Set the boundaries and learn to say no.
- Change of reaction:
  - Develop skills to overcome stress.
  - Change your attitude to stressful situations.
  - Focus on what you can control.
- Relaxation methods:
  - Meditation.
  - Deep breath.
  - Progressive muscle relaxation.
  - Yoga.
  - Tai-you.
  - Massage.
- Physical activity: Regular training helps reduce stress and improve mood.
- Healthy nutrition: A balanced diet provides the body with the necessary nutrients and helps to cope with stress.
- Sufficient sleep: The lack of sleep can worsen the reaction to stress.
- Social support: Communication with friends and family helps to reduce stress and improve mood.
- Hobbies and interests: Classes of your favorite business help to relax and distract from stress.
- Time management: The organization of time helps to reduce the feeling of overload and control the situation.
- Specialist help: In case of serious stress or mental disorders, it is necessary to contact a psychologist or psychiatrist.
Awareness (MindFulness):
- Awareness is the ability to realize your thoughts, feelings and sensations at the moment, without condemnation.
- Practice of awareness:
  - Meditation of awareness.
  - Conscious breathing.
  - Conscious food.
  - Conscious walking.
- Advantages of awareness:
  - Reducing the level of stress and anxiety.
  - Improving concentration and attention.
  - Improving emotional regulation.
  - An increase in self -awareness.
  - Improving the quality of life.

V. Refusal of bad habits: Investments in health and longevity

Smoking:
- Impact on health:
  - Lung cancer, larynx, oral cavities, esophagus, bladder, kidneys, pancreas, stomach, uterine cervix, leukemia.
  - Cardiovascular diseases (heart attack, stroke, atherosclerosis).
  - Chronic obstructive lung disease (COPD).
  - Infertility, impotence.
  - Premature aging.
  - Deterioration of appearance (yellow teeth, wrinkles, dull skin).
- Passive smoking: Inhaling tobacco smoke non -smokers. Increases the risk of lung cancer, cardiovascular diseases and respiratory diseases in children and adults.
- Quit smoking:
  - Contact the doctor to receive help and support.
  - Use nicotin -replacement therapy (patch, chewing gum, inhalers, sprays).
  - Take medications prescribed by a doctor (Bupropion, Vareniklin).
  - Avoid situations that provoke smoking.
  - Find support in a group of quitting smoking.
  - Reward yourself for the successes achieved.
Alcohol abuse:
- Impact on health:
  - Liver diseases (cirrhosis, hepatitis).
  - Cardiovascular diseases (cardiomyopathy, arrhythmia).
  - Cancer (oral cavity, pharynx, esophagus, liver, mammary gland, colon).
  - Pancreatitis.
  - Brain damage.
  - Mental disorders (depression, anxiety, alcohol dependence).
  - Injuries and accidents.
- Recommendations for moderate alcohol consumption:
  - For women: no more than one alcoholic drink per day.
  - For men: no more than two alcoholic beverages per day.
  - One alcoholic drink: 14 grams of pure alcohol (355 ml of beer, 148 ml of wine, 44 ml of strong alcohol).
- Refusal of alcohol: It is recommended for people with liver diseases, pregnant women who take certain drugs, and those who have problems with alcohol dependence.
- Alcohol dependence treatment:
  - Contact the doctor to receive help and support.
  - Psychotherapy.
  - Drug treatment.
  - Participation in support groups (anonymous alcoholics).
Addiction:
- Impact on health:
  - Damage to the brain and nervous system.
  - Diseases of the heart, lungs, liver, kidneys.
  - Infections (HIV, hepatitis).
  - Mental disorders (psychosis, depression, anxiety).
  - Overdose and death.
  - Social isolation, financial problems, crime.
- Drug addiction treatment:
  - Contact the doctor to receive help and support.
  - Detoxification.
  - Rehabilitation.
  - Psychotherapy.
  - Drug treatment.
  - Participation in support groups (anonymous drug addicts).
Incorrect use of drugs:
- Self -medication, exceeding the dosage, simultaneously taking several drugs without prescribing a doctor can lead to serious health consequences.
- Antibiotics: improper use of antibiotics contributes to the development of antibiotic resistance.
- Anesthetic: prolonged use of painkillers can lead to problems with liver, kidneys and gastrointestinal tract.
- It is important to take medicines only as prescribed by a doctor and observe the recommended dosage.

VI. Regular medical examinations: early diagnosis and prevention of diseases

The importance of preventive examinations:
- Early diagnosis of diseases: allows you to identify diseases in the early stages, when treatment is most effective.
- Prevention of diseases: allows you to identify risk factors and take measures to reduce them.
- Monitoring of health status: allows you to control the course of chronic diseases and adjust treatment.
- Improving health awareness: allows you to get information about a healthy lifestyle and risk factors for health.
Recommended medical examinations:
- General inspection of the therapist: Recommended annually. Includes measurement of blood pressure, pulse, body temperature, skin examination, mucous membranes, palpation of lymph nodes, listening to the heart and lungs.
- Blood and urine tests: Recommended annually. Allow you to assess the condition of the internal organs, identify infections and inflammatory processes.
- Electrocardiogram (ECG): It is recommended for people over 40 years old annually, as well as in the presence of risk factors for cardiovascular diseases. Allows you to identify heart rate disorders and other heart problems.
- Fluorography (X -ray): Recommended annually. Allows you to identify tuberculosis and other lung diseases.
- Mammography: It is recommended for women over 40 years old annually. Allows you to identify breast cancer in the early stages.
- Colonoscopy: It is recommended for people over 50 years old every 10 years. Allows you to identify colon cancer in the early stages.
- PAP-test (papanicolau smear): It is recommended for women from 21 every 3 years. Allows you to identify cervical cancer in the early stages.
- Checking the level of glucose in the blood: It is recommended for people with type 2 diabetes risk factors.
- Checking the level of cholesterol in the blood: It is recommended for people over 20 years old every 5 years.
- Dentist’s inspection: Recommended every 6 months.
- Inspection of an ophthalmologist: It is recommended annually for people over 40 years old, as well as with vision problems.
- Vaccination: Follow the vaccination schedule recommended by the doctor.
- Other examinations: Depending on the gender, age and health conditions, other examinations and tests can be recommended.
Individual approach:
- Recommended medical examinations can vary depending on individual risk factors, age, gender and family history.
- Contact the doctor to obtain individual recommendations on preventive examinations.

VII. Environment: Influence on Health and Methods of Protection

Air pollution:
- Sources of pollution: Industrial emissions, transport, fuel combustion, agriculture.
- Impact on health: Respiratory diseases (asthma, bronchitis, COPD), cardiovascular diseases, lung cancer, premature death.
- Ways of protection:
  - Limit the time on the street on days with a high level of air pollution.
  - Use air purifiers in the room.
  - Do not smoke and avoid passive smoking.
  - Support public transport and alternative modes of transport (bicycle, walking).
  - Maintain measures to reduce pollutant emissions.
Water pollution:
- Sources of pollution: Industrial waste, agricultural fertilizers and pesticides, household wastewater.
- Impact on health: Infectious diseases (cholera, dysentery, typhoid), chemical poisoning, cancer.
- Ways of protection:
  - Drink only clean water (boiled, filtered or bottled).
  - Do not bathe in contaminated reservoirs.

Human health: dependence on lifestyle

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