A healthy lifestyle and its components briefly. The main components of a healthy lifestyle factors influencing our health What is a healthy lifestyle definition

The formation of a healthy lifestyle today is a relevant topic for any person, be it an adult or a child, a schoolchild or a student. Sometimes in a family, parents instill a culture of a healthy lifestyle in their children, starting from preschool age. Kindergartens, schools, and the media today are actively involved in promoting a healthy lifestyle and its constituent elements: physical education, gymnastics and various diets. There are reasons for this trend.

The whole point is that modern life requires a person to make large investments of their labor, time and, most importantly, health in order to achieve their own goals. The situation is also aggravated by poor ecology, sedentary working conditions, poor-quality products and poor diet, harmful radiation from various equipment and many other factors that can affect our mental and physical well-being. Although modern medicine has achieved significant success in the treatment of a wide variety of diseases, it often turns out to be powerless in cases where the human body is no longer able to fight the disease even with the help of drugs and medical measures. In order to avoid such cases, you need to know and follow special preventive techniques and rules, which represent the basis of a healthy lifestyle.

In this training, we invite you to take a series of free online lessons devoted to how to lead a healthy lifestyle, form healthy eating habits, exercise and sports, how to build an optimal daily routine, and also maintain your mental health. The course program is designed to help everyone form their own healthy lifestyle system.

The concept of a healthy lifestyle, or what is it?

Healthy lifestyle (healthy lifestyle) is a human skill, which consists in the ability to perform special actions (or, conversely, refuse to perform them) aimed at maintaining and improving his health and preventing diseases.

Disease prevention is called a system of measures to prevent or eliminate causes, causing disease. Prevention happens different levels: primary prevention is a system of measures to eliminate the causes and factors of diseases, secondary is preventing the progression of an existing disease, and tertiary prevention- This is the prevention of relapse of diseases. Within the framework of a healthy lifestyle, it is customary to consider primary prevention diseases.

Have the ability to lead a healthy lifestyle - this means having special knowledge about what is healthy and what is not, how to discipline yourself, build the right daily routine, as well as perform special procedures and eat the right food.

Why lead a healthy life?

Each of us has our own physical and mental characteristics, some of which are passed on to us at the genetic level. Someone without doing anything physical exercise and special recommendations on nutrition, always remains in good shape, some are not prone to colds, and in winter it is impossible to infect them with acute respiratory infections, some are able to sleep 4 hours a day and remain cheerful. All these abilities are more than exceptions to the rule, characteristic only of some people. And we can certainly say that there is no ideal in the world. healthy person, which has all the above advantages. That's why it's important for us to know our weak spots and be able to take all necessary measures to prevent disease. This is the role of a healthy lifestyle.

Application of healthy lifestyle knowledge can be useful to any person in a variety of situations, for example, it will allow:

Raising children correctly (parents, educators, educators and teachers).
Live longer and feel better - for absolutely everyone.
Don't ruin your health in your youth for everyone who studies a lot in college and who works tirelessly to climb the career ladder.
Organize events and make the right decisions if you are involved in organizing human pastime, for example, you are an employer, a school director or a university rector.

It is worth noting that the culture of a healthy lifestyle affects the quality of life of any person, which is associated with achieving longevity, the ability to fully perform social functions and actively participate in family, work, public life society.

How to learn it

Many of us sometimes think about how to lead a healthy lifestyle: exercise or eat a moderate and balanced diet. But often things don’t go further than promising yourself that you need to change your life from Monday. These promises can be repeated many times until the actual serious problem, which will be quite difficult to cope with.

In order not to bring your body to such situations, you need to follow special rules, which will help maintain your health and which you will learn about from the lessons of this course. Compliance with these rules must be targeted And systemic . To do this, firstly, you need to decide what you want to achieve by leading a healthy lifestyle and set goals for yourself. Secondly, you need to try and confidently strive for your goal every day. When leading a healthy lifestyle, as in any other endeavor, it is very important to develop a routine, habits and self-discipline.

One of the important habits should be proper nutrition, consisting of a balanced diet and taken in the right mode. No less important for health are such components as the correct balance of work and rest, sleep, moderate physical activity, understanding the biological rhythms of your body and much more. However, even a person leading a healthy lifestyle is not immune from all diseases, and therefore it is important to know how to behave correctly in the event of illness or injury. To successfully lead a healthy lifestyle, you need to be able to understand your body, learn own experience, constantly adding to my knowledge base.

A healthy life also requires a complete rejection of bad habits that can ruin all your efforts. You must understand that drinking alcohol, smoking, overeating and many other weaknesses only aggravate the impact of factors associated with poor ecology, mental and work stress on the human body.

Want to test your knowledge?

If you want to test your theoretical knowledge on the topic of the course and understand how suitable it is for you, you can take our test. For each question, only 1 option can be correct. After you select one of the options, the system automatically moves on to the next question.

Healthy lifestyle lesson course

Below is the outline of the healthy lifestyle course. In our lessons we tried to collect everything you need for self-study: information about the key elements and concepts of a healthy lifestyle, diagrams and pictures, videos, notes, programs, scenarios, as well as projects of events aimed at improving health and preventing diseases. We see the key function of this training in the fact that, unlike school essays, reports or class hours, from these lessons you will receive not so much theoretical and propaganda knowledge, but practical skills applicable in the life of every person.

How to take classes

You can take lessons on a healthy lifestyle in any order, paying attention to what interests you. The material in the lessons is presented, to some extent, concisely and is aimed at general familiarization with the main principles of a healthy lifestyle. However, the lessons contain a lot of practical advice and examples. Among the universal recommendations, the following should be highlighted:

Practice self-discipline. It is the ability to adhere to the correct regime day after day that is the main component of almost all elements of a healthy lifestyle. In order not to let yourself relax, remember more often that the most important thing is at stake - your health. And if you need other motivational techniques, you can find them in time management training on our website (coming soon!).

Learn to understand your body. Each person has his own physical and mental characteristics, so no ready-made universal techniques can replace your own experience.

Approach any recommendation carefully and with doubt. Whenever you have doubts about the effectiveness or harmlessness of any healthy lifestyle advice on our website or in any other source of information, do not follow the recommendation until you are completely sure of it. Try to consult with specialists, doctors, nutritionists, trainers from time to time, and also read reviews on the Internet - all this will help you avoid mistakes.

In order to assimilate the principles of a healthy lifestyle as effectively as possible, and then form your own habits and daily routine, we recommend that you first familiarize yourself with all the lessons of this training and try to perform the suggested exercises and recommendations. After reading all the lessons, you will have enough knowledge to begin creating your own healthy lifestyle program. You may need additional knowledge. Some useful information you can find it in the materials discussed below, as well as using regular search engines. But remember that everything should be viewed somewhat critically, and remember that often using some special radical measures to improve your health, you risk getting the opposite effect and causing serious damage to your body.

Additional material

In addition to online lessons, in this section we will collect all the useful information about a healthy lifestyle: articles, videos, books, textbooks, notes, diagrams, as well as reviews and recommendations from experts and ordinary people about the practice of applying the principles of healthy lifestyle.

Also, take a look at the Healthy Body category on our blog, where you can read articles such as:

A healthy lifestyle is an individual system of human behavior that provides him with physical, mental and social well-being in the real environment (natural, man-made and social) and active longevity.

A healthy lifestyle creates the best conditions for the normal course of physiological and mental processes, which reduces the likelihood of various diseases and increases human life expectancy.

A healthy lifestyle helps us fulfill our goals and objectives, successfully implement our plans, cope with difficulties, and, if necessary, with colossal overloads. Good health, supported and strengthened by the person himself, will allow him to live a long and full of joys life. Health is an invaluable wealth of each person individually, and of the entire society as a whole. How to improve your health? The answer is simple - lead a healthy lifestyle.

1. Daily routine and human health.

A person’s entire life passes in the mode of time distribution, partly forced, associated with socially necessary activities, partly according to an individual plan. So, for example, a student’s daily routine is determined curriculum classes in an educational institution, the regime of a military man - the daily routine approved by the commander of the military unit, the regime of a working person - the beginning and end of the working day.

Thus, a regime is an established routine for a person’s life, which includes work, nutrition, rest and sleep.

The main component of a person’s lifestyle is his work, which represents the purposeful activity of a person aimed at creating material and spiritual values.

The mode of human life must be subordinated, first of all, to its effective labor activity. A working person lives in a certain rhythm: he must get up at a certain time, perform his duties, eat, rest and sleep. And this is not surprising - all processes in nature are subject to a strict rhythm to one degree or another: the seasons alternate, night follows day, day again comes to replace night. Rhythmic activity is one of the basic laws of life and one of the foundations of any work.

A rational combination of elements of a lifestyle ensures more productive human work and high level his health. The whole organism as a whole participates in human labor activity. The work rhythm sets the physiological rhythm: at certain hours the body experiences stress, as a result of which metabolism increases, blood circulation increases, and then a feeling of fatigue appears; at other hours and days, when the load is reduced, rest comes after fatigue, strength and energy are restored. Proper alternation of load and rest is the basis for high human performance.

Now we need to dwell on the issue of rest. Rest is a state of rest or active activity leading to restoration of strength and performance.

The most effective way to restore performance is active rest, which allows you to rationally use your free time. Alternating types of work, a harmonious combination of mental and physical labor, and physical education ensure effective restoration of strength and energy. A person needs to rest daily, weekly on weekends, annually during the next vacation, using free time to strengthen physical and spiritual health.

2. Balanced nutrition and its importance for health.

The eternal desire of people to be healthy and productive has led to the fact that recently a lot of attention has been paid to rational nutrition as one of the important components of a healthy lifestyle. Proper, scientifically based nutrition is the most important condition for human health, performance and longevity.

With food, a person receives all the necessary elements that provide the body with the energy necessary for the growth and maintenance of tissue functioning.

The nutrients the body needs are divided into six main types: carbohydrates, proteins, fats, vitamins, mineral elements and water. Eating right means getting from food in sufficient quantities and in the right combination everything that the body requires.

Proper nutrition is, first of all, a varied diet, taking into account genetic characteristics person, his age, physical activity, climatic and seasonal characteristics environment. It allows the body to realize its genetic potential to the maximum, but the body is not able to exceed this potential, no matter how well the nutrition is organized.

It should be noted that there are no foods that are good or bad in themselves. All food products have nutritional value to one degree or another, but there is no ideal food. It is important not only what we eat, but how much we eat, when we eat and in what combinations we eat certain foods.

Let's take a closer look at the main types of nutrients needed by the body.

Carbohydrates - organic compounds consisting of carbon, hydrogen and oxygen. They are found in all foods, but they are especially abundant in cereals, fruits and vegetables.

Carbohydrates, based on the complexity of their chemical structure, are divided into two groups: simple and complex carbohydrates.

The basic unit of all carbohydrates is a sugar called glucose. Glucose is a simple sugar.

Several residues of simple sugars combine with each other to form complex sugars. The basic unit of all carbohydrates is a sugar called glucose. Glucose is a simple sugar.

Several residues of simple sugars combine with each other to form complex sugars.

Thousands of residues of identical sugar molecules combine with each other to form a polysaccharide: there are about 50 thousand different types of proteins. All of them consist of four elements: carbon, hydrogen, oxygen and nitrogen, which, when combined in a certain way, form amino acids. There are 20 types of amino acids. A connection consisting of large number amino acids are called polypeptides. Each protein is a polypeptide in its chemical structure. Most proteins contain an average of 300-500 amino acid residues. It should be noted that some bacteria and all plants are capable of synthesizing all the amino acids from which proteins are built.

Vitamins are organic chemical compounds, necessary for the body for normal growth, development and metabolism. Vitamins are neither carbohydrates, nor proteins, nor fats. They are made up of others chemical elements and do not provide the body with energy.

Citrus fruits are an excellent source of vitamin C. Getting adequate amounts of vitamin C from fruits and vegetables boosts the immune system.

Zinc is also very important for strengthening the immune system - it has antiviral and antitoxic effects. You can get it from seafood, unrefined grains and brewer's yeast. Besides, you need to drink tomato juice- he contains a large number of vitamin A.

You need to eat protein. Protective factors of immunity are built from protein - antibodies (immunoglobins). If you eat little meat, fish, eggs, dairy products, nuts, then they simply cannot be formed.

Probiotics:

It is beneficial to eat foods that increase the number of beneficial bacteria in the body. These are called probiotics and include onions and leeks, garlic, artichokes and bananas.

In spring and late winter, the body experiences a lack of vitamins. You, of course, know boxes and jars with vitamins. Some will buy sweet tablets containing vitamins and eat almost the entire pack at once. Then suddenly, out of the blue, nausea begins, headache.... This is the body letting you know about increased content vitamins Therefore, vitamin preparations can only be taken on the recommendation of a doctor or, at least, with the permission of adults.

The human body contains a variety of substances: iron, calcium, magnesium, potassium, etc. But most of all the human body contains water. The brain, for example, contains 80% water, muscles 76%, bones 25%.

In the process of evolution, animals have lost the ability to synthesize ten particularly complex amino acids, called essential amino acids. They receive them ready-made with plant and animal foods. Such amino acids are found in proteins of dairy products (milk, cheese, cottage cheese), eggs, fish, meat, as well as soybeans, beans and some other plants.

IN digestive tract proteins are broken down into amino acids, which are absorbed into the blood and enter the cells. In cells, they build their own proteins characteristic of a given organism.
Minerals are inorganic compounds that account for about 5% of body weight. Minerals serve structural components teeth, muscles, blood cells and bones. They are essential for muscle contraction, blood clotting, protein synthesis, and cell membrane permeability. The body receives minerals from food.

Minerals are divided into two classes: macroelements and microelements.
Macroelements - calcium, phosphorus, potassium, sulfur, sodium, chlorine and magnesium - are required by the body in relatively large quantities.

Microelements: iron, manganese, copper, iodine, cobalt, zinc and fluorine. The need for them is somewhat less.

Water is one of the most important components of the body, making up 2/3 of its mass. Water is the main component of all biological fluids. It serves as a solvent for nutrients and waste. The role of water in regulating body temperature and maintaining acid-base balance; Water participates in all chemical reactions occurring in the body.

In order for nutrition to meet the requirements of a healthy lifestyle, it must provide the body with all the necessary nutritional elements in the required quantity and combination. Human body - complex mechanism. Human health depends on how much energy a person receives and how much he expends, and how harmoniously all his organs work, ensuring the necessary level of vital activity.

3. The influence of physical activity and hardening

Physical culture has always occupied a leading place in preparing a person for active, fruitful life. It can successfully solve the problem of disturbed balance between the strength of emotional stimuli and the realization of the physical needs of the body. This is the right path to strengthening spiritual and physical health.

Physical education has an important impact on a person's ability to adapt to sudden and severe functional fluctuations. A person has a total of 600 muscles, and this powerful motor apparatus requires constant training and exercise. Muscular movements create a huge flow of nerve impulses sent to the brain, maintain the normal tone of the nerve centers, charge them with energy, and relieve emotional overload. In addition, people who constantly engage in physical activity look more attractive in appearance. Physical education is the best measure to prevent alcohol consumption, smoking and drug addiction.

Training gives a person self-confidence. People who regularly engage in physical activity are less susceptible to stress, they cope better with worry, anxiety, depression, anger and fear. They are not only able to relax more easily, but also know how to relieve emotional stress with the help of certain exercises. Physically trained people are better able to resist illness, it is easier for them to fall asleep on time, they sleep more soundly, and they need less time to sleep. Some physiologists believe that every hour physical activity prolongs human life by two to three hours.

Daily morning exercises are a mandatory minimum of physical activity for the day. It is necessary to make it the same habit as washing your face in the morning.

Hardening- this is an increase in the body’s resistance to the adverse effects of a number of environmental factors (for example, low or high temperature) through systematic exposure to these factors.

Modern homes, clothing, transport, etc. reduce the impact on the human body of atmospheric influences, such as temperature, humidity, Sun rays. Reducing such influences on our body reduces its resistance to environmental factors. Hardening is a powerful healing tool. With its help, you can avoid many diseases and maintain your ability to work and enjoy life for a long time. The role of hardening is especially important in the prevention of colds. Hardening procedures reduce their number by 2-4 times, and in some cases help to get rid of colds altogether. Hardening has a general strengthening effect on the body, increases the tone of the central nervous system, improves blood circulation, and normalizes metabolism.
The main conditions that must be met when hardening the body are the systematic use of hardening procedures and a gradual increase in the force of influence. We must remember that 2-3 months after the cessation of hardening, the previously achieved level of resistance of the body begins to decline.

The most common form of hardening is the use of fresh cool air. Long walks, hiking trips, and sleeping indoors with an open window are good for this in the warm season.

At home, it is useful to walk on the floor barefoot, and for the first time during! minutes, then increase the duration by 1 minute every week. In the cold season, walking is well complemented by skiing, skating, and slow hardening jogging in lightweight clothing. Increasing resistance to low temperatures occupation also contributes morning exercises outdoors or in a well-ventilated area.

A stronger hardening factor is water. In addition to temperature, water has mechanical impact on the skin, which is a kind of massage that improves blood circulation.
Hardening can be carried out in the form of rubbing or dousing with water. Hardening with water begins at a temperature not lower than 33-35 degrees and then every 6-7 days the water is cooled by one degree. If no changes occur in the body, the water temperature can be brought to tap temperature (10-12 degrees).

Swimming in open water has a great hardening effect. In this case, irritation by water is combined with exposure to air. When swimming, the warming of the body is facilitated by increased muscle work during swimming. At first, the duration of bathing is 4-5 minutes, gradually increasing it to 15-20 minutes. When you swim for too long or in very cold water, your increased metabolism is unable to replenish the heat loss and the body becomes hypothermic. As a result, instead of hardening, a person harms his health.

One of the hardening factors is solar radiation. It causes vasodilation, enhances the activity of hematopoietic organs, and promotes the formation of vitamin D in the body. This is especially important for preventing rickets in children.

The duration of exposure to the sun should not exceed 5 minutes at first. It is gradually increased to 40-50 minutes, but no more. It must be remembered that excessive exposure to the sun can lead to overheating of the body, sunstroke, and burns.

These are the main components of health. Remember: a healthy lifestyle allows you to significantly reveal those valuable personality qualities that are so necessary in the conditions of modern dynamic development. This is, first of all, high mental and physical performance, social activity, and creative longevity. A conscious and responsible attitude towards health as a public good should become the norm of life and behavior of all people. The widespread adoption of a healthy lifestyle is a matter of national significance, nationwide, and at the same time it concerns each of us.

The formation of a lifestyle that promotes human health is carried out at three levels.

Rejection of bad habits. The harm of smoking.

Bad habits include alcohol abuse, smoking, drug addiction and substance abuse. All of them negatively affect human health, having a destructive effect on his body and causing various diseases. Smoking tobacco is one of the most common bad habits. Over time it causes physical and mental dependence smoker
First of all, the pulmonary system suffers from tobacco smoke, the lung defense mechanisms are destroyed, and a chronic disease develops - smoker's bronchitis.

Some of the tobacco ingredients dissolve in saliva and, entering the stomach, cause inflammation of the mucous membrane, which subsequently develops in peptic ulcer stomach or duodenum.
Smoking is extremely harmful; it affects the functioning of the cardiovascular system. vascular system and often leads to heart failure, angina pectoris, myocardial infarction and other diseases.
Radioactive substances contained in tobacco smoke can sometimes cause the formation of cancerous tumors. Tobacco smoke contains more than three thousand harmful substances. It is impossible to remember them all. But you need to know three main groups of toxins:

Resins. They contain strong carcinogens and substances that irritate the tissues of the bronchi and lungs. Lung cancer is caused by smoking in 85% of all cases. Cancer of the mouth and larynx also mainly occurs in smokers. Tars are the cause of smokers' cough and chronic bronchitis.
Nicotine. Nicotine is a stimulant drug. Like any drug, it is addictive, addictive and addictive. Increases heart rate and arterial pressure. Following brain stimulation, a significant decline occurs, including depression, which causes a desire to increase the dose of nicotine. A similar two-phase mechanism is inherent in all narcotic stimulants: first they excite, then they deplete. A complete cessation of smoking may be accompanied by a withdrawal syndrome that often lasts up to 2-3 weeks. Most frequent symptoms nicotine withdrawal - irritability, sleep disturbance, tremor, anxiety, decreased tone.
All these symptoms do not pose a threat to health; they fade and disappear completely on their own.

Re-introducing nicotine into the body after a long break quickly restores addiction.

Toxic gases (carbon monoxide, hydrogen cyanide, nitrogen oxide, etc.):

Carbon monoxide or carbon monoxide is the main toxic component of tobacco smoke gases. It damages hemoglobin, after which hemoglobin loses its ability to carry oxygen. Therefore, smokers suffer from chronic oxygen starvation, which is clearly manifested during physical activity. For example, when climbing stairs or while jogging, smokers quickly become short of breath.

Carbon monoxide is colorless and odorless, therefore it is especially dangerous and often leads to fatal poisoning. Carbon monoxide from tobacco smoke and car exhaust is the same substance with the same chemical formula - CO. Only there is more of it in tobacco smoke.

Hydrogen cyanide and nitric oxide also affect the lungs, worsening hypoxia ( oxygen starvation) organism.

Try to remember at least one number: tobacco smoke contains 384,000 maximum permissible concentrations of toxic substances, which is four times more than in car exhaust. In other words, smoking a cigarette for one minute is about the same as breathing directly from exhaust fumes for four minutes.

Tobacco smoke has a harmful effect not only on the smoker, but also on those around him. In this case, non-smokers experience headaches, malaise, and aggravated diseases of the upper respiratory tract, negative changes occur in the activity of the nervous system and blood composition. Passive smoking has a particularly harmful effect on children.

Important areas of tobacco smoking prevention are improving morality, general and medical culture of the population and other measures of psychological and pedagogical influence.
The harm of alcohol.

Alcohol has a destructive effect on all systems and organs, as it dissolves well in the blood and is carried throughout the body.

Once in the stomach, ethyl alcohol negatively affects its mucous membrane, and through the central nervous system - the entire digestive function. With frequent alcohol consumption, this can lead to chronic alcoholic gastritis.

Alcohol has a very harmful effect on the liver, which is not able to cope with large amounts of alcohol. Overworking the liver leads to the death of its cells and the development of cirrhosis.
Abuse of alcoholic beverages leads to severe disturbances in the activity of the endocrine glands, primarily the pancreas and reproductive glands.

The main problem is that most of the alcoholic products produced by non-state enterprises contain large amounts of toxic substances.

The brain is especially affected by alcohol, as a result of which coordination of movements is impaired, speech and handwriting change, the moral and intellectual level of a person decreases, and subsequently social degradation of the individual occurs. Decreasing intellectual potential and moral level, all interests are formed around one problem - getting alcohol. Former friends are replaced by new ones that correspond to the drinker’s aspirations. Family and work friends are forgotten. Questionable acquaintances arise with persons prone to theft, fraud, forgery, robbery, and drunkenness. The leading motive for behavior is obtaining funds to purchase alcoholic beverages.

Beer alcoholism develops faster than vodka alcoholism!

Beer affects human hormones:

1. In men: the production of the male sex hormone testosterone is suppressed. At the same time, female sex hormones begin to be produced, causing changes appearance men.

2. In women: the likelihood of getting cancer increases, the voice becomes rougher, and a “beer mustache” appears.
The main directions for the prevention of drunkenness and alcoholism are labor education, organization good rest, improving the culture and sanitary literacy of the population, as well as measures of a psychological, pedagogical and administrative-legal nature.

Drug addiction.

You can establish the fact of drug use in several ways:
Using rapid drug tests.
By indirect signs drug use and drug addiction.
In the process of drug testing.

Indirect signs of drug use and drug addiction: Remember that they are not suitable for drug addicts with little experience.
Always wear long sleeves, regardless of the weather or situation.
Unnaturally narrow or wide pupils regardless of lighting.
A detached look.
Often - a sloppy appearance, dry hair, swollen hands; dark, destroyed, “broken off” teeth in the form of “stumps”.
Posture is often slouched.
Slurred, “stretched” speech.
Clumsy and slow movements in the absence of the smell of alcohol on the breath.
A clear desire to avoid meetings with government officials.
Irritability, harshness and disrespect in answering questions.
After he appears in your house, things or money disappear.
Drug addicts usually do not show injection marks, but sometimes they can be seen on the back of their hands, but in general, experienced drug addicts inject themselves anywhere, and traces should be looked for in all areas of the body, not excluding the skin on the head under the hair. Often, injection marks look not just like multiple red dots, but merge into dense bluish-purple strands along the veins.
On average, a young person’s body can withstand drug use for no more than 7 years. A child's body is much smaller. The average life expectancy of a drug addict is 25 years. The number of child drug addicts is growing at an alarming rate. The rapid growth of drug addiction and alcoholism among children and adolescents affects the health of the nation.

So, we can draw the following conclusions:
Health is the normal psychosomatic state of a person, reflecting his complete physical, mental and social well-being and ensuring the full performance of labor, social and biological functions.
Health largely depends on lifestyle, however, when talking about a healthy lifestyle, we primarily mean the absence of bad habits. This is, of course, a necessary, but not at all sufficient condition. The main thing in a healthy lifestyle is the active creation of health, including all its components. Thus, the concept of a healthy lifestyle is much broader than the absence of bad habits, work and rest schedule, nutrition system, various hardening and developmental exercises; it also includes a system of relationships to oneself, to another person, to life in general, as well as the meaningfulness of being, life goals and values, etc. Consequently, to create health, it is necessary both to expand ideas about health and disease, and to skillfully use the entire range of factors influencing various components of health (physical, mental, social and spiritual), mastery of health-improving, restorative, nature-conforming methods and technologies, and the formation of an attitude towards healthy lifestyle.
A healthy lifestyle largely depends on the student’s value orientation, worldview, social and moral experience. Social norms and healthy lifestyle values are accepted by students as personally significant, but do not always coincide with the values developed by public consciousness.

A healthy lifestyle or healthy lifestyle, what is it even and how can it be defined? The abbreviation healthy lifestyle is now on everyone’s lips, in sight and in action, which is good news. Fortunately, today it is fashionable to follow a healthy lifestyle. Surrounded by everyone there will be people who strive to live in accordance with all “healthy” rules, pushing aside bad habits.

A healthy lifestyle is not just about not drinking, smoking or eating bad food. This concept or phenomenon is much more fundamental and serious in its essence. In order to clarify the understanding of a healthy lifestyle as such, you can turn to any medical dictionary. Most of them are similar in explanations; the authors agree that a healthy lifestyle can be called one that is aimed at improving overall well-being and maintaining health in accordance with age standards.

By the way, it is advisable in this context to turn to the concept of health in general. Thus, the authoritative WHO defines it as a state of complete well-being, not only physical, but also mental. This means that a healthy lifestyle is something like a set of measures that are aimed at strengthening the body’s defenses and individual health. In a word, healthy lifestyle is prevention or prevention.

“Three pillars” of a healthy lifestyle

You can read a lot of information on the Internet about exactly how best to adhere to a healthy lifestyle, what you need to do, and what you should abstain from. For a person who has decided to take the true healthy path, as they say, he needs where to start. However, you should not believe dubious recommendations like “how to start leading a healthy lifestyle in seven steps” or “rules for a healthy lifestyle.” Naturally, it is better to seek qualified advice, for example, from a trainer or therapist. It seems strange to go to a doctor for such banal advice. But this is only at first glance. In the eyes of an intelligent physician, a person who strives to comply with the basic rules in order to be healthy looks like a good man.

How to lead a healthy lifestyle?

So, what is a healthy lifestyle based on? It is firmly and unshakably based on “three pillars”:

sport;
proper nutrition;
sleep/rest mode.

On the role of sport in healthy lifestyle

Obviously, it is impossible to live a healthy life without sports. This is a stone in the garden for those who ignore morning exercises, walking and climbing stairs. People who say that they feel great even without sports in life may not be lying, but hardly any of them can run at least a kilometer and not feel difficulty breathing, or sit down 50 times with ease.

You need to play sports and this is a fact. The morning should begin with a short warm-up lasting 15-20 minutes. This can be a set of simple gymnastic exercises at home or a short jog outside, if conditions permit (by the way, many people, living in dangerously tempting proximity to the stadium, never bother to go out for classes, which is very in vain). In general, whoever likes what. Exercising in the morning is the most The best way wake up, cheer up, drive away the remnants of sleep and get a boost of energy for the coming day.

Daily exercise in the morning is not difficult at all. 15-20 minutes of simple exercises significantly improve your well-being and general state body, activating it. In addition, it is important to devote an hour or two to thorough training at least several times a week (two or three will be enough). Today there are a lot of options so that you can go deeper into the sport. Gyms, swimming pools, fitness studios, outdoor stadiums and, eventually, your own apartment.

So, if financial opportunities do not allow you to get involved in sports, then an alternative is on the surface. These are workouts at home. All you need is a gymnastics mat, a jump rope, a pair of dumbbells and a training video so that you can navigate during the lesson. As they say, there will always be ways if the desire gnaws.

It should also be noted that movement is important for a healthy lifestyle. You always need to be an active, mobile person, strive to move. This means that you can walk an extra couple of kilometers to the next block, just as you can go up to the ninth floor under your own power instead of using the elevator. Movement is the essence of life, so says the simple truth. Moreover, you can simply miss movement, given the sedentary type of work of modern people.

Proper nutrition and rational lifestyle

Living healthy means eating healthy too. Everyone is aware of what is recommended to eat and how best to prepare it. However, fast foods and packaged food continue to be present in the refrigerators of every home. It is clear that after half a day has been burned out at work, you will no longer want any healthy dishes, just to throw something edible into yourself. However, doing this with your food is fundamentally wrong, not to say prohibited.

Find out about and how to comply.

What principles of reasonable nutrition can be identified in the most general form?

the morning should begin with a glass of clean water on an empty stomach to start and awaken the stomach after the night;
It is best to have breakfast with porridge with the addition of fruits and nuts (the ideal option is oatmeal), but it is better to exclude sandwiches from the diet altogether; in the morning, food should be rich in healthy carbohydrates;
you need to have lunch no later than 4 hours after your morning meal (it is best to eat liquid food, vegetables with lean meat or fish, etc. daily at this time);
dinner - 4 hours before bedtime, no later (you can eat protein foods - dairy products, eggs, buckwheat porridge);
sweets - only in the first half of the day and in minimal quantities;
water (regular water, not drinks) should be 1.5-2 liters. per day;
Once every two weeks it is useful to do a fasting day.
Snacks in the form of fruit are allowed.

Compliance with the regime

Sleep/rest mode is also an important component of a healthy lifestyle. In order to feel not just normal, but well, you need to sleep at least 7 hours a day (optimal for an adult). Disharmony of sleep and rest is the cause of headaches, apathy, irritability, lethargy, impotence and the like. And who is comfortable living in such a state?

In general, it should be noted that it is better if the days follow a routine. The body gets used to the fact that at a certain time it will be fed, and at a certain time it will be put to bed. Regular lack of sleep or working too long until two o'clock in the morning has never benefited anyone, quite the contrary. Eating according to a schedule, for example, is an important part of any diet. The bottom line is that sleep and rest must be coordinated and planned, this should not be forgotten.

And finally... What else can’t a healthy lifestyle be without?

hardening;
periodic stay in the fresh air, in nature;
personal hygiene;
giving up any bad habits;
positive emotions and resistance to stress.

In the twenty-first century, a healthy lifestyle has finally come into fashion. Now health status is partly associated with general level human culture. Of course, everyone gets sick from time to time, but taking care of your health is a sign of a responsible attitude towards the life of yourself and your loved ones.

What does this concept include - a healthy lifestyle, and is there really a single template that would say that this path is correct and that one is not? Of course, there is no such template, just as there is not only one the right path, if only because all people are different, not only metabolism, age, gender, but also living conditions differ. Nevertheless, the body of all people is governed by general laws, which makes it possible to derive patterns that are fair to all people without exception.

Rejection of bad habits

Here, perhaps, everything is clear and without explanation. Bad habits destroy health, and there is no reason for their existence. Physiologists say that it takes 60 days to form a habit. Therefore, those who are thinking about a healthy lifestyle need to stock up on willpower and patience for this period, and wean themselves off smoking, alcohol abuse and everything else that inevitably worsens life.

Rule number one: bad habits must be replaced with useful ones.

A good night's rest

The main thing the body needs is recovery from work. The human body has everything it needs to independently repair minor and even major breakdowns, provided that it is given rest. The parasympathetic nervous system is responsible for such “repairs.” Its activity can be imagined as a repair team that rushes at the first request to where the main master—the brain—calls it. But this “brigade” works exclusively at night, during deep sleep. It wakes up as the sun goes down, and turns on completely at approximately 10 p.m. – provided that the person is fast asleep at this time. Now we need to remember how often people don’t get enough sleep modern people, and okay, when it’s because of something important.

The second rule of a healthy lifestyle is to provide the body with good sleep at night, and preferably in accordance with the biological clock.

Proper nutrition

A man is what he eats - the ancients said, and if we talk about the body, they were absolutely right. The substances that were obtained from food are used to build body tissues; the quality of the food is what the body will be like. For many hundreds, or even thousands of years, the threat of famine loomed over humanity. People have more or less solved this problem, but it turned out that low-quality food saturated with chemicals is no less harmful to health. It is surprising that many people have access to information about which foods are healthy and which are harmful, and at the same time continue to make choices in favor of harmful ones. The body forgives this for some time thanks to its protective powers, and therefore it seems that nothing bad is happening. Sooner or later, the immune system is exhausted in the constant fight against poisons, and then the person gets sick.

Proper nutrition is not only about the right foods. This is also a measured eating regimen. This regularity is very important; it allows digestion to best absorb nutrients and remove unnecessary ones. Correct mode power supply ensures work gastrointestinal tract without failures, however, in the age of quick snacks, hasty mornings without breakfast, with lunch on the go and a hearty dinner from time to time, there is no need to talk about regularity. Hence the sad statistics: organ diseases digestive system occupy first place in the list of common diseases. Everyone can develop their own food intake depending on their living conditions; gastroenterologists believe that it is not too important what it will be, it is important that it be constant.

So, rule number three: proper nutrition, which means balanced diet, made up of healthy products, and eating in a certain mode.

Exercise stress

Physical inactivity is not a disease, but a condition that inevitably leads to diseases. This term translates as “sedentary”, and a sedentary lifestyle, alas, is also a sign of our time. People get tired during the day, although they spend too much time sitting: in transport, at the workplace, at home watching TV and computer, during business and friendly meetings. But man is created by nature as an active, mobile being. In particular, movement is necessary for the normal functioning of the heart, because otherwise the heart muscle becomes weak and flabby, just like the skeletal muscles. Blood circulation is disrupted, and all organs without exception suffer from this, because blood washes all organs.

A sedentary lifestyle worsens the functioning of the heart and blood vessels, leads to metabolic disorders such as osteochondrosis and obesity, contributes to the development of insomnia and reduces immunity. To combat physical inactivity, it is not enough to visit two or three times a week Gym or a fitness club. Physical activity should be daily. Most useful look physical activity from the point of view of human health, ordinary walking was recognized - in order to walk, you do not need material costs, you do not need special equipment, you do not need to allocate special time, you just need to walk. Even in the frantic pace of life of residents of megacities, you can find an opportunity to walk every day, and you should try to do this at every opportunity - the fourth rule.

Communication

It may seem strange, but communication is also included in the concept of a healthy lifestyle, because a person is not only a body. Psycho-emotional well-being is as important as physical health, they are inextricably linked with each other. The well-known expression that “all diseases come from nerves,” although somewhat exaggerated, still contains a rational grain. Man is a social being, and he needs quality communication. High-quality communication implies communication that creates a favorable psycho-emotional mood. Good friends and understanding loved ones successfully replace psychotherapy, helping to overcome adversity and stress, ultimately maintaining both mental and physical health. Communication with like-minded people is irreplaceable - conversations that a person has on work issues and communication with random people unable to compensate for the lack of emotions during a long absence of friendly communication. Christianity classifies despondency as a grave sin, and doctors insist that psychosomatic diseases, that is, diseases caused by mental instability, make up almost the majority of all diseases in general.

Therefore, the fifth rule of a healthy lifestyle is: be sure to spend time with friends and family. In such a society, even an infrequent late feast, which includes a violation of all four of the above rules of a healthy lifestyle, will bring nothing but health benefits.

Small changes lead to big changes. Use these simple tips, take a step in the right direction and turn your body into an impenetrable fortress!

You may think you've already taken a giant step towards a healthier lifestyle, but the truth is that eating well isn't just about drinking protein shakes and whipping up a dozen egg whites for breakfast. If you really want to restore your health or just want to replenish your vitality, you need to understand that sometimes minor but correct changes are enough to achieve your goal. Change your taste habits a little, dust off your shoes for active rest– and this can be a great starting point. Use these 40 tips as a road map to your path to better health.

1. Avoid refined foods

Eliminating refined, powdered foods can make a big difference in your diet. These foods are so heavily processed that they typically no longer contain any real nutrients. Cutting out food waste will not only help you manage your weight and maintain normal blood glucose levels, but it will also leave more room for nutrient-rich foods chock-full of vitamins and minerals. Trade the energy boost (and crash) of a sweet glazed donut for much healthier fresh fruits, vegetables and whole grains.

2. Take fish oil

Fish oil helps fight depression, heart disease and diabetes mellitus 2 types. In addition, it reduces the risk of developing cancer and improves the composition of body tissues. Considering the possible benefits, fish fat can easily be called a supplement that everyone should take. 3-6 grams per day will be enough for you, depending on how often you eat fatty fish.

3. Drink green tea

Packed to the brim with powerful antioxidants, it helps prevent the development of certain diseases and supports feeling great. Green tea is rich in catechins, antioxidants that neutralize free radicals and protect cells from damage. It has also been reported that green tea prevents the development of cardiovascular pathology, in particular arterial hypertension and congestive heart failure. Green tea speeds up your metabolism and dramatically increases calorie burning. Even plain water you can turn it into a real healing elixir by quenching your thirst with 2-3 cups of green tea daily.

4. Get some sun

Don't forget to get out in the sun. Sunlight is a great way to boost production in the body. Vitamin D strengthens bone tissue and helps fight depression. Try to spend 15-20 minutes in the sun every day.

5. Don't overeat

We live in a world where many people eat constantly - even when they are not hungry. Fight this habit. By getting up from the table with the feeling that you would like to eat more, you can stop the accumulation of fatty tissue. Thus, even if you encounter overeating on some day, a fasting day will help you compensate for this.

6. Spend time on HIIT cardio

High-intensity exercise is not only great way improve physical condition, but also an excellent assistant in the fight against stress, stimulating the secretion of endorphins, hormones of happiness in the body. At least 20-30 minutes of high-intensity training three times a week will give excellent results.

7. Sleep 8 hours every night

35. Buy dark chocolate

No, that doesn't give you the right to empty a box of Snickers in the middle of the night. But if from time to time you crave chocolate, indulge yourself and eat one piece of dark chocolate a day. Dark chocolate contains at least 60-70% cocoa and is rich in flavonoids, which have a beneficial effect on the health of your body. Allow yourself to enjoy chocolate, and the rest of the time it will be easier for you to stay on track and carefully control your caloric intake.

36. Stretch

Despite obvious benefit exercises for, many of us pay very little attention to them. Meanwhile, stretching develops flexibility, improves coordination and balance, and promotes blood circulation in the body. Spend 10 minutes a day stretching and deep breathing; this will help you relax, fill you with energy, relieve stiffness and muscle tension.

37. Throw out artificial sweeteners

It's clear that it's best to stay away from sugar, but don't think that replacing it with artificial sweeteners will be a great solution. These babies chemical industry threaten you with headaches, anxiety and digestive problems. In short, you won't feel your best.

38. Listen to your body

If there is Golden Rule diets that everyone must remember is that “there are no iron rules.” A diet that is perfect for one person may be a disaster for another. Every person is unique. Of course, for all diets, fundamental principles are relevant, such as adequate caloric intake and sufficient protein intake, but there is always room for maneuver. Listen to your body and make adjustments. This the best way to success.

39. Step into a green world

Make green leafy vegetables the centerpiece of your diet. Three leafy vegetables that you can never have enough of are kale, spinach and broccoli. They are rich in antioxidants, dietary fiber and vitamins K, C and A. By the way, cabbage contains more than beef, and besides, these powerful vegetables contain virtually no calories.

40. Walk more often

Walking shouldn't be your only exercise, but it's a great way to stay active while burning a few extra calories. A simple exercise that can be done daily. As a low-intensity, joint-friendly form of physical activity, walking strengthens the heart, burns calories, improves cardiovascular fitness, and strengthens bones.