What is included in a healthy lifestyle. Definition of the concepts of “health”, “healthy lifestyle”

Most people underestimate the possibilities of a healthy lifestyle, and for many it is associated only with prohibitions. In fact, a healthy lifestyle does not involve sacrifice, but on the contrary, it results in gained years of life and good health. Especially for World Health Day, we have collected simple tips, which everyone can easily use in everyday life.

Eat only high-quality food and try not to skimp on food. Food is the foundation of a healthy and long life.

Walk whenever possible. Only thanks active movement your body will “store” less fat.

In restaurants, refuse dishes that make you doubtful. Poisoning, or even an upset stomach, undermines the body's strength.

Store all food in the refrigerator so that it spoils as slowly as possible. Throw away anything that has already passed its expiration date.

Worry as little as possible, or better yet, don’t worry at all. How more people nervous, the faster he ages. In addition, stress is the main culprit in the appearance of wrinkles and hair loss.

Do not buy vegetables and fruits in large quantities, buy exactly as much as you can eat in the next couple of days.

Limit the amount of alcohol consumed and follow the culture of its consumption so as not to cause significant harm to the body.

If you’re angry, do it openly, don’t store it inside yourself. Anger, which has found an outlet, is much healthier than pent-up internal discontent.

Don't slouch, sit and walk with your back straight, and keep your neck straight too. Many diseases are caused by problems with the spine.

Try to drink as much as possible more water. The average recommended dose of fluid per day is 1.5-2 liters, but remember that 50% of the fluid should be obtained from soup, tea, juices, and so on.

Be a family man. Experts from various countries have proven that family people live 5-7 years longer.

When cooking, fry foods as little as possible; it is better to boil, stew or steam.

Avoid anything that contains carcinogens - mainly smoked meats and foods fried in fat. protein products after high heat treatment, canned, pickled and salted products, products with added sodium nitrite. Experts have calculated that 50 g of smoked sausage can contain the same amount of carcinogens as smoke from a pack of cigarettes. A can of sprat is equivalent to 60 packs of cigarettes.

Sleep at least 8 hours a day, and it is important that your sleep is regular; you need to go to bed at the same time. It is sleep that helps restore physical strength, restore clarity to the head, improve memory and attention, get good mood, increase immunity.

Drive away the sad mood by any means, because pessimism is a veiled form chronic depression, which is responsible for the occurrence of many diseases.

Do not lift weights - this sharply increases pressure on the intervertebral discs and joints of the spine. Even with a healthy back, it is not recommended to lift more than 15 kilograms at a time.

Play sports, because 150 minutes of fitness a week will prolong your youth by 5 years. What type of physical activity to choose is up to you, the main thing is regularity. Dancing, yoga, Pilates, and walking are good for health. Only with strength exercises, run and contact types You should be careful in sports - firstly, they are traumatic, and secondly, it is better to practice them under the supervision of an instructor.

Don’t sit at home - actively meet with friends, go to theatres, cinemas and museums. Life, eventful positive emotions, can compensate for a lot.

Take baths - they are very beneficial for both body and soul. Hot water will help you relax, unwind, refresh your skin, and some types of home baths will help you lose weight.

Kiss and hug as often as possible. Psychologists advise hugging your significant other or just someone close or pleasant to you at least eight times a day.

Never skip breakfast, it's one of the most important techniques food for the whole day. Men who frequently skip breakfast are 27% more likely to have a heart attack or die from it. coronary disease heart (CHD)!

Furnish your apartment with green plants in pots, houseplants Not only do they help brighten up rainy days, but they also have medicinal properties.

Go in for swimming - it will help strengthen the immune system, strengthen the body, develop strength and endurance, harmoniously develop the muscles of the whole body, improve the functioning of the cardiovascular, respiratory and nervous systems, and prevent diseases of the spine and joints. Well, finally lose weight.

Sleep on orthopedic mattresses and pillows, and be conscious about the organization sleeping place. It is very important and also

When experimenting with cosmetics, be careful - cream for the face, eyes and hands must be chosen carefully and very individually. Focus on your skin type and its properties. In addition, it is important to store cosmetics correctly.

Go to the bathhouse! And go there as often as possible. A bathhouse is not only pleasant, but also very useful.

Try not to quarrel with anyone, but if a quarrel has already begun, then sort things out calmly and constructively so that the conflict is resolved and does not get worse. In any, even the most stormy, showdown, you must not lose your head and maintain control over yourself.

Eat honey - it is very healthy, it contains hundreds of substances that are most valuable for the body: glucose, fructose, sucrose, macro- and microelements, proteins, amino acids and others. In order for all of them to work in full force, honey must meet a number of conditions, the main one of which is naturalness.

Photo: www.globallookpress.com

Don't forget to brush your teeth - this should be done morning and evening. Dentists assure that it is impossible to replace a toothbrush with chewing gum or simple mouth rinse.

Do not tolerate - you absolutely cannot tolerate hunger, pain, cold and thirst, because these are all signals from the body, some of them can be easily understood, that is, just eat or drink, and some will have to be deciphered by specialists and treated.

Find your favorite job or hobby. Remember that work is not only a source of money, it should bring moral satisfaction.

Rest regularly, plan and travel, get saturated with new emotions and impressions. But remember that you shouldn’t go to hot countries for less than a couple of weeks!

Keep all important medications at home - let them be at hand and not needed, than they will be needed, but not found in your home medicine cabinet. And do not regret medications that have expired.

Do not be afraid of doctors, the health of any person requires regular examination. Remember that your health is in your hands, and it is in your power to prevent serious illnesses, or to detect them in time.

The definition of what a healthy lifestyle is is quite broad. It includes a lot of interconnected moments that together help a person feel active, strong and happy.

Definition of the concepts of “health”, “healthy lifestyle”

Health is the state of the body, all functional systems of which fully perform their functions. This phenomenon can also be characterized as the absence of diseases and physical defects.

It is also worth paying attention to the definition of what a healthy lifestyle is. This is human behavior aimed at strengthening the immune system, preventing diseases and creating satisfactory well-being.

If we consider this concept from a philosophical point of view, this is not just the way of life of a particular person. This is a problem of society. If you look from the perspective of psychology, then a healthy lifestyle is considered as a motivation, and with medical point vision is a way to improve health.

Prerequisites for the development of the healthy lifestyle concept

Among other things, it is necessary to find out exactly what prerequisites helped define the named phenomenon. Healthy image life began to be of particular interest to society in the 70s of the last century. This was due to the fact that the development of scientific and technological progress radically changed human life, due to which the issue of strengthening the immune system and increasing life expectancy became acute.

As for modern times, doctors have sounded the alarm. Considering the improvement in working conditions (compared to previous centuries), the expansion of opportunities for obtaining quality food and the availability sufficient quantity free time, life expectancy is nevertheless constantly decreasing. This is due to the fact that people have become more passive and susceptible harmful influences. The number of diseases is growing rapidly.

Based on the above, a healthy lifestyle is important not only for a specific person, but also for society as a whole. Only those who feel well can be active and do their work efficiently. Following helps a person become a valuable member of society.

and its components

A healthy lifestyle is a systemic phenomenon that consists of many components. These include several components:

1. Training and with early childhood(in the family and educational institutions).
2. Creating a safe environment, which promotes the comprehensive development of the body and does not harm health.
3. Refusal bad habits and formation negative attitude to them.
4. Formation of a nutrition culture that involves the consumption healthy food in moderation.
5. The need for regular physical activity, the intensity of which corresponds to age and general condition body.
6. Knowledge and adherence to hygiene rules (both personal and public).

Key Aspects

It is worth noting that healthy lifestyle has a fairly diverse definition. What a healthy lifestyle is can be confidently formulated, taking into account the combination of several aspects:

1. Physical means maintaining wellness and strengthening defense mechanisms body.
2. Emotional - the ability to control emotions and respond adequately to problems.
3. Intellectual - the ability to search for the necessary information and use it rationally.
4. Spiritual - the ability to set life guidelines and follow them.

How is a healthy lifestyle formed?

The definition of “healthy” is not limited only to physical condition and satisfactory well-being. It is a multifaceted phenomenon, the formation of which occurs at several levels.

Thus, on the social, propaganda is carried out, which is carried out educational institutions, means mass media and public organizations. The infrastructural level implies changes in living conditions, material and physical capabilities, holding preventive measures, as well as control environmental situation. And personal - a person’s own motives, his life values and organization of life.

A person’s desire for self-improvement in the physical plane has a specific definition. What is a healthy lifestyle can be answered by listing the entire range of targeted actions that are aimed at improving functional state body. If you want to follow this philosophy, start following these guidelines:

• Start every morning with exercise. Physical activity allows you to intensify your work lymphatic system, which is responsible for removing toxins from the body.
• Plan your meals so that you consume as many nutrients as possible. In winter and spring, when there are no seasonal fruits and vegetables, take a vitamin complex.
• Practice hardening, which will protect you from colds and strengthen the nervous system. Start by washing with cool water, gradually moving on to rubbing and dousing.
• Be sure to eat protein, which is found in meat, fish, dairy and grain products. It is this substance that is responsible for the formation of the immune system.
• Nutritionists recommend drinking 5 cups of high-quality black tea daily. It saturates the body with theanine, which strengthens protective barriers body.
• Keep track of your emotional state. Protect yourself from negativity and stress. Listen to calm music, watch funny movies, admire nature.
• Take time to meditate. Even if you are not familiar with this practice, just relax for a few minutes, immerse yourself and try not to think about anything.
• Give up bad habits. Smoking and alcohol destroy the immune system. Nevertheless moderate amount quality alcohol, for example, on a holiday, will not harm you.
• Every day, 7-8 hours should be devoted to sleep in order to fully restore the body’s strength for further fruitful work. But you shouldn’t sleep too long either.
• Don't forget about hygiene. Washing your hands before every meal and after visiting public places is mandatory.

Maintaining a daily routine

As you can already judge, a healthy lifestyle consists of many elements. Its basic concepts and definitions represent numerous components that make up complex structure Healthy lifestyle Perhaps, vital role plays correct mode day. If there is a clear schedule, the body begins to work automatically. Thus, fewer resources are spent on certain tasks. Stress exposure is also significantly reduced.

The human body is a complex mechanism, the functioning of which can begin to malfunction if treated carelessly. The first thing you should pay attention to is good sleep. You should go to bed and wake up at the same time. In addition, sleep and wakefulness should coincide, respectively, with dark and light times of the day.

On labor activity should be allocated no more than 8 hours a day. In this case, active work should be accompanied by short but regular periods complete relaxation. This applies not only to professional duties, but also to home activities.

Catering

Nutrition plays a decisive role in such a task as creating a healthy lifestyle. Definition proper diet helps saturate the body with everything necessary substances which will ensure its uninterrupted operation. Healthy eating means the following:

• reducing the amount of animal fats;
• avoidance of fatty meats (preference should be given to poultry);
• refusal of fast carbohydrates (sweets, fast food, baked goods);
• fractional meals (frequent, but in small portions);
• refusal of late dinner;
• intensive fluid consumption;
• eating fresh products who have passed the minimum heat treatment(or without it at all);
• matching the amount of energy consumed and consumed.

conclusions

To ensure the smooth functioning of all body systems, as well as good health, it is necessary to follow the principles of a healthy lifestyle. To take this path will require serious efforts of will. However, after some time this will become a habit, and the rules of a healthy lifestyle will be carried out at an automatic level. You'll be productive and look younger.

A healthy lifestyle is a very common concept today, which is largely interpreted by each person in his own way. Some people put more physical into this concept, others more spiritual.

One aspect of a healthy lifestyle is keeping your body in good condition. physical condition. As a tool for this, each person chooses his own type of sport, fitness, and so on. We will talk about yoga as a priority way of leading a healthy lifestyle. ? Since yoga is more aimed at spiritual health, without depriving physical health of its attention, it is the most effective method Healthy lifestyle

Main components of a healthy lifestyle

In order to understand what a healthy lifestyle is, let’s take a closer look at each of its components:

1. . Under the system proper nutrition This means refusing any food that is harmful to our body. This means any products containing harmful chemical additives, carbonated drinks, fried foods, any spices and salt, and fatty dairy products. Eat more vegetables and fruits, all kinds of cereal-based cereals. Determine for yourself the time of each meal throughout the day and eliminate late dinners, and above all, minimize your portions. Try to give your digestive system regular rest. It is advisable to avoid eating animal flesh. Vegetarianism offers us the most rational nutritional program. Since we have chosen the teachings of yoga as a companion in the difficult process of leading a healthy lifestyle, we must follow its main principle - ahimsa, or non-violence. Thus, by freeing our stomach from meat, we will cleanse not only our body, but also our karmic energy;
2. Abstinence from alcohol, smoking, narcotic substances. It is very important here to come to the realization that these addictions not only negatively affect us as a physical body, but also suppress our ability to think sensibly - this is exactly what the teachings of yoga call us to do. How can we lead a healthy lifestyle if our mind is stupefied and we lose the ability to control not only our lives, but our behavior in individual situations?;
3. Constant physical activity. If a person constantly improves his body, he improves his spirit, his will and his consciousness, and the spiritual component is primary here. Yoga practice is, first of all, discipline, fortitude and the ability to achieve your goal. Only through continuous work on ourselves, our physical body, do we improve internally;
4. Principle healthy sleep and healthy wakefulness. It is important to give your body the hours of sleep it needs, then your waking hours will be the most productive. At the same time, you need to listen to yourself and understand how many hours of sleep you need. For example, if your body is ready to wake up and start a new day at five o'clock in the morning, you should not lie in bed until seven o'clock, being in a state of idle laziness and waiting for your alarm clock to ring. If you need, say, only six hours to rest, that’s great! The remaining 1.5-2 hours before you need to start getting ready for work, you can devote to meditation and asana practice. This way you will organize your thoughts and plan the coming day;
5. Constant desire for self-development. The more new information we receive, the clearer the realization becomes that we know nothing and there is a whole abyss of new things ahead. The same applies to the capabilities of our body. Work on yourself is endless, you do it all your life;
6. Rationalization of your own time. How often before going to bed we complain that we don’t have enough time during the day. In fact, there is enough time for everything, you just need to learn how to use it rationally and set your priorities correctly. You should not waste your time on what is secondary. However, putting your own interests first is wrong. First of all, you need to take care of those around you, and then your care and participation in the lives of other people will return a hundredfold;
7. Godly behavior. It is necessary in any situation to behave appropriately, not to stoop to swearing, hatred and other destructive emotions. It is important to treat people kindly and with respect, not only at work, but also in in public places, theaters and so on. Just think that if you start behaving like this everywhere: at home, with your children - they will carry the example of such relationships to school, to university - thus, our society will take another step towards recovery.

Leading a healthy lifestyle is very difficult at first, since it is natural for a person to follow his desires. However, over time, having accustomed himself to the system, a person can no longer imagine any other way of life. With the support of an experienced yoga teacher, you will learn to go from simple to complex, gradually mastering each of the components of a healthy lifestyle. You shouldn’t overload your body and rush headlong into the pool - this will cause more harm For what good, start with a rational diet and pure thoughts, everything that is steel will flow out.

Healthy lifestyle and its components

As we have already found out, a healthy lifestyle is a whole set of components, the main of which are:

• Healthy diet;
• Rejection of bad habits;
• Maintaining a daily routine.

It is noteworthy that these components are generally recognized, but not the only ones. This, so to speak, is the basis of a healthy lifestyle, however, if you take these foundations for granted, some kind of painful obligation, this idea will not bring anything good.

By turning to the practice of yoga, you will undoubtedly learn to perceive a healthy lifestyle as a goal that you want (!) to strive for. Among other things, you will complement the existing basics and greatly expand their list at your own discretion. The experience of group yoga sessions is very interesting in this sense, during which you will exchange your knowledge with other practitioners and learn a lot of new things.

The basics that make up a healthy lifestyle

It is clear that a healthy lifestyle rests on two very important foundations:

1. The basis is physical;
2. The basis is spiritual.

The physical basis includes those activities that are aimed only at the health of our body. When all our organs and systems function normally, our life becomes richer and brighter, we are not distracted by illnesses, pain, and so on. Of course, developing the habits of non-smoking, non-drinking alcohol and proper nutrition is difficult, but quite possible. The situation is much more complicated with the spiritual basis. It is more polyhedral, containing countless aspects. The awareness of the need to lead a healthy lifestyle based on spiritual foundations does not come to a person immediately. As a rule, in his youth a person is more susceptible to following fashion trends: he begins to lead a healthy lifestyle without realizing the full depth of this concept. However, in at a certain age comes the understanding that the person seems to be physically healthy, but does not experience much happiness. That’s when the painful search for ways of spiritual improvement begins.

Physical basis a healthy lifestyle without a spiritual basis is impossible, they complement each other, unfortunately, the awareness of this fact comes to a person more and more late age. As a result, we all understand that changing the world for the better must begin with ourselves.

The concept of healthy lifestyle and its components

We can talk endlessly about a healthy lifestyle, and the more we delve into the essence of the concept, the more important additions appear. However, based on the above, you can try to define a healthy lifestyle.

So, a healthy lifestyle is a system of measures, both physical and spiritual, that are aimed at maintaining a person’s vital activity, based on all aspects of existence (health, career, family, leisure, friendship, and so on) at a decent level. As mentioned above, each person determines the components of a healthy lifestyle for himself; the fundamental ones are: moderate and natural plant food, daily routine and abstinence from bad habits. On this difficult path, it is very important to enlist the support of like-minded people and find your ideal method of maintaining a healthy lifestyle.

The concept " healthy lifestyle" in opinion different people turns out to be quite controversial, which is due to two problems. Firstly, in the healthiest lifestyle, each person does not see the entire set of components that form it, but only that aspect of it with which he is best familiar. This is precisely the reason for the widely known thesis: a healthy lifestyle means not drinking, not smoking and doing physical exercise. There is nothing surprising in such a view, because it in itself is indisputable and obvious. But if you prove that you understand the issues of rational nutrition, psychoregulation, hardening... - here you can already meet not only comrades-in-arms, but also opponents.

Secondly, difficulties in objectively characterizing a healthy lifestyle are due to the fact that until now, sadly, there are no scientifically based recommendations for almost any component that shapes life activity. This is evidenced, for example, by the differences and inconsistency of the recommendations available on these issues in different countries(for example, according to rational nutrition, definition normal weight bodies, etc.) or periodically increasing praises, and then blasphemy against this or that means of life (for example, water births, U.K. Ivanov’s “Baby”, certain means traditional medicine and so on.). That is why a person finds himself hostage to the currently dominant ideas, intrusive advertising, incompetent people (alas, sometimes including doctors whom we blindly trust), the dubious quality of available literature, etc.

Man (as will be shown in the next section) is a contradictory unity of the evolutionary past and the social present. Based on this, it would be fair to say that this very circumstance should be poisonous in the search for a methodology for a healthy lifestyle. First of all, this means that it should be considered from the standpoint of genotype and phenotype this person. For example, green apples should find their place in the diet of a person with reduced level gastric secretion, but it is advisable to avoid them for a person with increased secretion; in choosing a sport, martial arts or games are more suitable for choleric people, and endurance exercises are more suitable for phlegmatic people; a person belonging to the functional-metabolic classification of “stayer” is unlikely to go on vacation abroad for several days, but it is even advisable for a “sprinter” to do this...

Therefore, in defining the concept of a healthy lifestyle, it is necessary to take into account two starting factors - genetic nature of a given person and its compliance with specific living conditions. From these positions healthy lifestyle is a way of life that corresponds to the genetically determined typological characteristics of a given person, specific living conditions, and is aimed at the formation, preservation and strengthening of health and the full performance by a person of his socio-biological functions.

In the above definition of a healthy lifestyle, the emphasis is on the individualization of the concept itself, i.e. even if there are fundamental recommendations for building a healthy lifestyle, each person should have his own, having his own specific features. Thus, in developing a healthy lifestyle program for each person, it is necessary to take into account both his typological characteristics (type of temperament, morphofunctional type, predominant mechanism of autonomic nervous regulation, etc.), as well as age, gender, nationality and social situation in which he lives (marital status, profession, traditions, working conditions, material support, everyday life, etc.), etc. In addition, in the initial premises, an important place should be occupied by the personal and motivational characteristics of a given person, his life guidelines.

Exists whole line circumstances common to all people and built on basic principles organizing and maintaining a healthy lifestyle, which will be discussed below. For now, let’s just note a number of key provisions underlying a healthy lifestyle:

• An active carrier of a healthy lifestyle is a specific person as the subject and object of his life activity and social status.
• In implementing a healthy lifestyle, a person acts in the unity of his biological and social principles.
• The formation of a healthy lifestyle is based on a person’s personal and motivational attitude towards the embodiment of his social, physical, intellectual and mental capabilities and abilities.
• A healthy lifestyle is the most effective means and a method of ensuring health, primary prevention diseases and meeting vital health needs.

So, each person should have his own health system as a set of lifestyle circumstances that he implements. It is clear that in order to develop “his” system, a person will try various means and systems, analyze their acceptability and effectiveness for him, and select the best.

What should you fill your lifestyle with in order to consider it healthy? An analysis of the factors that help and those that harm health in our everyday behavior should help with this (Table 4).

Table 4. Lifestyle factors affecting human health

Factors	Positive	Negative
Goals in life	Clear, positive	Missing or unclear
Assessing one’s achievements and place in life (self-esteem)	Satisfaction, feeling of well-being	Dissatisfaction, loser syndrome
Set up for a long healthy life	Formed	Absent
Dominant mood (emotional state)	Emotional Harmony	Negative emotions, fixation on stressful conditions
Level of culture - general, spiritual, moral, physical
Attitude to health
Health mentality	Formed	Absent
Level of health culture, including:		Low or absent
Health awareness	Formed	Absent
The place of health in the hierarchy of values ​​and needs	Priority	Other priorities (materialism, career) to the detriment of health
Level of knowledge about maintaining and promoting health (valeological education)	High, desire to increase valeological education	Low, lack of desire to master valeological knowledge
Lifestyle, including:	Healthy	Unhealthy
Socially beneficial activism	Favorite job (study), professionalism	Dissatisfaction with work (study)
Wellness, including physical activity	Optimal	Missing or insufficient
Self-control	Usage integral method assessing your condition	Absence, ignoring the consequences of bad habits
Disease prevention	Constant, effective	Ineffective, unfounded self-medication
Attitude to healthy lifestyle standards in everyday life	Compliance, healthy habits	Bad habits, unhealthy behavior
Daily routine, work and rest	Clear, rational	Messy
	Full	Poor quality
State
	Normal	Excessive or insufficient
Preventative medical examinations	Regular	Untimely
Score in terms of optimal and normal health	Compliant	Does not match
Adaptive capabilities of the body	Sufficient	Insufficient
Heredity	Unburdened	Burdened
Diseases	None
Living conditions
Socio-political	Favorable	Unfavorable
Economic (material)	Sufficient	Insufficient
Environmental	Favorable	Unfavorable
Household, including the influence of others	Favorable	unfavorable
Stressful loads at work (at school) and at home	Moderate	Excessive
Family relationships	Healthy	Problematic
Parenting	With a focus on health	Contrary to healthy lifestyle standards
The influence of the behavior of parents, teachers, and health workers on children	Positive - examples of compliance with healthy lifestyle standards	Negative - neglect of healthy lifestyle requirements
Social circle (company)	Pleasant, healthy	Unhealthy or lack of communication, loneliness
Public assessment of a person’s personality and activities	Positive, approval and support	Negative, social isolation, lack of support

Principles of a healthy lifestyle

Taking into account all the specified prerequisites that a person’s healthy life must meet, it is possible to formulate the principles of organizing and maintaining a healthy lifestyle.

1. The principle of responsibility for your health: only a reasonable attitude towards health allows a person to long years maintain vigor, high performance, social activity and achieve longevity. And, of course, every person must understand that his health is the peace of people close to him, the vitality of his future children and the strength of the country. Sick people give birth to sick children. A country of frail and sick people is a country without a future. A sick person is, to one degree or another, a burden for family and others. This means that a person’s health reflects his degree of responsibility to his parents, children and to the Fatherland.

So, ensuring a healthy lifestyle is only possible if the person himself wants to be healthy. Indicative in this regard is the opinion of L.H. Tolstoy, who himself paid a lot of attention to health: “The demands of people who smoke, drink, overeat, do not work and turn night into day, that the doctor should make them healthy, despite their unhealthy image life." But, as the second law of thermodynamics states, a system left to its own devices moves in the direction from order to disorder. Therefore, to ensure health, it is necessary for a person to constantly remember in his behavior: good and reliable health is the main condition for realizing the richest physical, mental, mental capabilities that nature has laid in us from birth, and a person’s life expectancy can reach 120-150 years ! To be healthy or regain health, significant personal efforts are required, which cannot be replaced by anything (for example, pills). Man is so perfect that he can be restored to health from almost any condition; but as the disease progresses and with age, this will require more and more effort. As a rule, a person resorts to these efforts if he has a vital goal, motivation, which is different for each person. However, the set of such vital goals is not so large: social success, love, family, fear of death, and some others. To achieve them, a person must be able to subordinate his whims to ensuring the most precious natural gift - health - and remember that what is missed now will be later It will no longer be possible to completely catch up. Only day after day, maintaining and strengthening one’s health, refusing temptations that are harmful to one’s health, can a person maintain a feeling of happiness and high performance into old age.

2. The principle of complexity: You cannot maintain health in parts. Health means the coordinated action of all systems of the body and personality, so that a change in any of them will necessarily affect health as a whole. Therefore, you should not neglect any of the “parts” of one health. To ensure their harmonious interaction, it is necessary to pay attention to the entire complex of circumstances that shape the lifestyle of a given person. At the same time, almost all functional systems should be trained: cardiovascular, immune, digestive, musculoskeletal, respiratory, etc. By influencing any of them, through the so-called “cross-effect” we achieve a positive (or negative) impact on all the others.

3. Principle of individualization is determined by the premise that each person is unique both from a biological (genotypic) and psychological and social point of view. Therefore, each of us should have our own healthy lifestyle program, which should take into account the relevant features.

Consideration of genotypic factors involves making adjustments to a healthy lifestyle program related to body type, metabolic characteristics, and prevailing character autonomic regulation, biorhythmological indicators, etc. Therefore, building a healthy lifestyle must correspond to these circumstances in such a way as to correspond to the genetic specificity of a given person, and not contradict it.

Accounting psychological factors is focused on such criteria as the type of temperament, extra- or introvertiveness, etc. In this case, the healthy lifestyle program should already include the appropriate features of alternating wakefulness and sleep, choosing a profession, friends and future spouse, self-psychoregulation and everything in general what but - can this person use his strengths and train the weak.

Taking into account social factors assumes that this person, being a member of society, belongs to a given social group, which makes certain demands on him, but, on the other hand, the person himself has certain social claims. In this case, the healthy lifestyle program should include measures that optimize a person’s relationships with others, help prevent unhealthy conflicts and equip him with techniques for getting out of conflicts, etc.

Accounting for family and living status a person is determined by the fact that a given person has certain rights and responsibilities in his family, determined by the mutual relations that have developed here, traditions and customs, including daily routine and nutrition, raising children, distribution of responsibilities, etc. Therefore, the task of rational life activity should be, on the one hand, to ensure the fullest possible functioning of a person in the family as a child, spouse and parent, and on the other hand, to create conditions in the family itself that allow a person to maintain a high level of health.

Taking into account the level of culture of a person suggests that the organization of his life activity should be determined by his life priorities, among which one of the main ones is his attitude to health. Due to this special meaning acquires the education of a culture of health, healthy needs and instilling healthy lifestyle skills.

4. The principle of moderation means for training functional systems Moderate loads should be used. By “moderate” we mean those that cause average degree fatigue, the consequences of which proper organization lifestyle should not last more than 24 - 36 hours. Smaller loads (mental, intellectual, physical), as a rule, do not contribute to the growth of the body's reserves, and more significant ones can lead to overwork. It should be taken into account that the load of any system, to one degree or another, causes corresponding shifts in others, therefore bad dream, visit to the bathhouse, bad feeling etc. should already be taken into account in the organization, for example, physical activity. Therefore, we should talk about moderation of loads from the point of view of the body as a whole, and not just the most loaded system.

5. The principle of rational alternation of load and rest. As noted by the domestic physiologist N.E. Vvedensky, “people get tired not because they work hard, but because they work incorrectly.”

In the living world, life is maintained by coordinating periods of activity and rest. This fully applies to almost all systems of the body and to the body as a whole. Periodic changes in these states are characteristic of wakefulness and sleep, eating, performing professional duties, resting, etc. At the same time, it is important to build a lifestyle in such a way that subsequent rest fully corresponds to the nature of the work performed before. Therefore, for example, after a large amount of intellectual work performed, a specially organized physical work(by effect " active rest» it stimulates more active recovery intellectual potential) or sleep, after a hearty lunch - physical rest. Such reasonable alternation allows the body to rationally not only spend, but also restore its potential. Forgetting this principle gradually leads to the accumulation in the body of the consequences of under-recovery with the development of overwork. In humans, it most often manifests itself in various forms violations mental activity(neurosis).

6. Principle rational organization vital activity. Since the principle of rational alternation of workload and rest requires a person’s conscious attitude to the organization of his work and rest, then, therefore, one must learn to work correctly and rest correctly. If we proceed from the fact that work is understood as any load placed on the body, then it follows that each type of work must not only be taken into account, but also planned, then a person will be able to complete all the necessary tasks in the optimal time for himself and with the appropriate intensity of the load according to their actual priorities.

7. The principle “today and throughout life”. Health is not given to a person for future use; it requires constant and persistent efforts. Examples of many athletes show that a significant part of them, after finishing active sports, which gave them a high level of functional reserves, quickly become “ ordinary people", susceptible, like everyone else, various ailments. It is known that the results achieved in hardening over the years almost completely disappear within a few months after the cessation of hardening procedures.

8. The principle of valeological self-education. The formation of a healthy lifestyle has its own ultimate goal improvement of living conditions and activities on the basis of valeological training and education, including the study of one’s body and one’s personality, mastering hygienic skills, knowledge of risk factors and the ability to put into practice the whole range of means and methods for ensuring a healthy lifestyle. Carrying out conscious and purposeful health-creative activities, creating an environment of living and activity, influencing external conditions, a person gains greater freedom and power over his own life and life circumstances, making life itself more fruitful, healthy and long-lasting. To achieve this, a person must first of all become a bearer of the idea of ​​health as a fundamental life priority this problem is the most important task valeological education and self-education. It is on this basis of valeology education that a certain organization of human self-awareness is formed, focused on understanding the role and place various means, methods and forms of a healthy lifestyle and the ability to apply them in one’s life. It is important that in each case, valeological education becomes an element of the valeological culture of a given person, and here the approaches of mass medicine, which are characterized by universal, unified norms and recommendations, are unacceptable.

Thus, the program and organization of a healthy lifestyle for a given person should be determined by the following basic premises:

• individual typological hereditary factors;
• objective social and socio-economic conditions;
• specific circumstances of life in which family, household and professional activities are carried out;
• personal and motivational factors determined by a person’s worldview and culture and the degree of their orientation towards health and a healthy lifestyle.

We assume that it is unlikely that you will meet someone who would not dream of always being beautiful, full of strength and happy. Sometimes many people try different types sports, gyms, diets, walks in the parks. However, what do we know about a healthy lifestyle? It is rare to find someone who fully adheres to it. Why is this happening? What prevents people from taking care of their health? What will you have to do to look and feel great? And how to live long and successfully? We will try to answer all these questions below.

Healthy lifestyle – what is it?

Today, everyone's life is full of events, technologies and temptations. In our developed times, people are accustomed to running somewhere and rushing, to make the most of it. Work quickly, learn new things, eat fast food, take medications with immediate effect. There is no extra minute for relaxation and basic attention to yourself. However, sooner or later your health will fail. It never happens on time and always brings bad results.

It's easy to avoid this outcome. Just know and follow the rules of a healthy lifestyle. What kind of “beast” is this? Healthy lifestyle is a complex good habits, only having a positive impact on human life. With its help you can improve your health, increase your life expectancy and be happy. Healthy lifestyle is especially relevant in Lately. Technological progress, poor ecology and lack of mobility have a detrimental effect on people. Various types of stress appear, leading to diseases, often chronic. In this regard, a healthy lifestyle is extremely important for our society.

What does a healthy lifestyle consist of?

Maintaining a healthy lifestyle helps everyone take care of and care for their body. It contributes to its strengthening, stability and strength. This is true only under one condition. You need to use all its components. There are many classifications of them. We chose a simple and meaningful one. So, a healthy lifestyle consists of:

1. proper nutrition;
2. sports;
3. personal hygiene;
4. different types of hardening;
5. giving up or minimizing bad habits.

Proper nutrition

Eating right, first of all, means eating only healthy foods nutrition. They replenish the body different substances, helping it grow and function. Proper nutrition should be extremely balanced.

A person, especially with the problem of excess weight, should adhere to several principles of proper nutrition:

1. Food should be varied. This means that the diet must include products of both animal and plant origin;
2. The calorie content of the diet should not exceed the daily requirement. Everyone has their own. Many lifestyle aspects are taken into account when calculating your caloric intake. For example, the presence of physical activity, excess weight, illness, etc.
3. At least 5 meals per day. They include three mains and two snacks. You can’t go hungry – that’s an axiom. To always feel good, learn to eat 5 times a day at the same time;
4. Eat slowly. This way, you will feel full in time, not overeat and enjoy the taste;
5. Chew your food well. This is a salvation for the stomach and everything digestive system. Experts recommend chewing food at least twenty times;
6. Eat liquid. Be sure to consume soups daily. They promote the release gastric juice. In this way, soups simplify the process of digesting other dishes;
7. We eat vegetables and fruits rich in vitamins. This great option for a snack. Fresh vegetables and fruits will not only satisfy hunger, but also replenish the lack of nutrients;
8. Drink, drink and drink again. The amount of water per day is 1.5-2 liters. Tea, coffee and soups do not count. In the morning, drink a glass of water on an empty stomach. You can add lemon for taste;
9. We consume fermented milk products. Low fat content is best, but not low fat. They contain healthy protein and promote speedy digestion;
10. Don't be lazy, eat only freshly prepared food. Over time, food loses its beneficial properties.

Rules healthy eating are quite simple and do not require special skills. Today, there are a lot of services available where everyone will find recipes to suit their taste and will be able to control the calorie content of dishes and the amount of water consumed.

Sports and physical activity

Our body is ours main tool. With its help we can perform all our functions. Therefore, it is very important that the body is always in order. First of all, you need to use it. Movement is life. Couldn't have said it better. Let's take a car for example. If it sits idle for many years, it becomes covered with rust and becomes unusable. So is our body. The less we move, the more risk diseases. It's good if you have a lot of free time. You can visit group classes, practice gym or dance. There are a lot of options. But what to do if you busy man and have almost no free time? Perfect option for you – morning exercises. Dedicate 10-15 minutes a day to it, and your body will always be in excellent condition.

You can find it on the Internet great amount information about exercises and morning exercise techniques. In addition to the above, running has a great effect on the human body. A morning or evening run lifts your spirits. By choosing picturesque places for running, you can clear your mind of unnecessary thoughts and relax. It doesn't matter what type of physical activity you choose. It is important that they give you pleasure.

Personal hygiene and healthy sleep

Hardening

To reduce the risk of disease to a minimum, it is worth hardening. It helps the body fight unfavorable external factors. There are many ways to increase resistance and immunity:

1. Taking air baths. This is the most affordable and easy way. Try to take frequent walks in the fresh air and ventilate the premises. In the summer, go out into the countryside. Clean forest air is the most best prevention diseases;
2. Sunbathing. No less effective for a person is exposure to the sun. However, you should be careful with it and avoid direct rays at midday. Burns and heat strokes should also not be allowed to occur;
3. Walking barefoot. Our feet have many sensitive points. Their massage leads to normalization of the functioning of important organs;
4. Rubdowns– a soft and gentle method of hardening. It is suitable even for small children. The process involves rubbing the body with a massage mitten, washcloth or wet towel;
5. Pouring cold water - most known method. You can douse yourself completely or partially. It is important to wipe yourself with a dry towel after the procedure;
6. Cold and hot shower. Alternating cold and hot water gives skin tone, rejuvenates and strengthens the body.
7. Winter swimming. This type of hardening requires a responsible and careful attitude. Before starting procedures, you should consult your doctor.

Rejection of bad habits

We will not go deep and talk for a long time about the dangers of smoking, alcohol and drugs. This is a well-known fact. We really hope that each of you, our readers, values ​​​​your health and has long given up these destructive habits or is now on the way to this.