What is the river regime and what does it affect? The influence of daily routine on immunity

Job immune system is closely related to the activities of the whole organism. Greatest influence it is influenced by the nervous and endocrine systems. To improve them coordinated work It is important to adhere to a rational daily routine, in which there is a place for physical and mental stress and rest.

Scientists are closely involved in developing a daily routine and its impact on immunity and work efficiency. There are even separate directions in science: chronobiology and chronomedicine who study biological rhythms person. They determine which processes are subject to fluctuations and how to organize the day to make the most of biorhythms.

What is the correct daily routine?

Correct mode day- a daily routine that suits circadian rhythms person, his individual characteristics, and at the same time allows him to effectively perform it social functions(study, work, household chores).

Human circadian rhythms are regular fluctuations biological processes throughout the day. They are a type of biorhythm. Examples of circadian rhythms: mental and physical activity, hormone levels, digestion, body temperature and arterial pressure. These indicators are most susceptible to fluctuations during the day.

Why are biorhythms needed? Circadian rhythms, also called biological clock, are one of the forms of adaptation and allow you to better adapt to life in conditions of a regular change of day and night. Biorhythms prompted primitive people, in what period of the day is it better to hunt, and in what period to rest. Modern civilization has somewhat reduced the importance of circadian rhythms.

The strongest stimulus in establishing the biological circadian rhythm is light. Moreover, the body doesn’t care: Sun rays or artificial lighting. By special neural pathway impulses travel from the retina to the hypothalamus and generate electrical discharges in certain neurons. The hypothalamus is the “bridge” that connects the nervous and endocrine systems. It can control all parts of the nervous system and glands that secrete hormones, which affects the functioning of the entire body.

What mechanisms are responsible for maintaining biorhythms? The department is responsible for maintaining circadian rhythms diencephalon - hypothalamus, which, with the help of hormones, controls the cyclical activity of the body.
Some human circadian rhythms are even embedded in genes. Mutations of these genes change the functioning of the hypothalamus. Consequence genetic disorders diseases such as bedwetting caused by a deficiency of antidiuretic hormone at night and chronic insomnia associated with disruption of the cells of the suprachiasmatic nucleus of the hypothalamus can become.

Crash internal clock also observed in hypertensive and peptic ulcer, diabetes mellitus, neuroses, epilepsy. To avoid these and other diseases, it is advisable to take into account the basic circadian rhythms when creating a daily routine.

Circadian oscillations

Organs and biochemical processes	Period
Organs and biochemical processes	Day 6:00-21:00	Night 21:00-6:00
Body temperature	It increases by 0.6-1 degrees in the morning.	Decreases in the evening and at night.
Metabolism	Rising	Decreasing
Intensity of urine formation	Rising	Decreasing
The cardiovascular system: heart rate and blood pressure	Increasing. Maximum at 18-20 hours.	Decreasing
Respiratory organs: frequency and depth of breathing, lung capacity	Rising	Decreases during sleep
Job digestive tract: intensity of digestion, secretion of digestive juices	Increasing. Peaks of activity occur during meals.	Decreasing
Blood system: ESR, rate of hematopoiesis, hemoglobin concentration	Rising	Decreasing
Autonomic nervous system	Activated sympathetic part- metabolism increases, breakdown fatty acids, increasing blood sugar levels, which ensures performance.	Increased tone of the parasympathetic part - metabolism slows down, tone increases hollow organs(uterus, intestines), which promotes their emptying, the functions of blood, lymph, intercellular fluid are restored - maintaining homeostasis.

By assessing the time at which the maximum and minimum of the processes involved in circadian rhythms occur, it is possible to establish human chronotype.

Chronotype- this is character daily activity peculiar to this person. There are three main chronotypes.

Chronotype	Characteristic
"Larks"	They wake up early and independently at 6-7 o'clock. Increased mental and physical activity 8-12 hours and 16-18 hours. They fall asleep early at 21-22 hours. They make up approximately 25% of the population. Most children are under 10 years old, busy people physical labor, residents rural areas, aged people.
"Pigeons"	Intermediate type. Independent ascent at 7-9 o'clock. Even activity throughout the day. They go to bed before 23. They make up 40-50% of the population.
"Owls"	They wake up on their own after 10 o'clock. It's hard to wake up with an alarm clock. High activity from 14 to 21 hours. Peaks of activity at 14, 19 and 22 hours. They go to bed after midnight. 30% of the population are mainly people of creative professions.

It is advisable to take into account the characteristics of your chronotype when creating a daily routine. This will make you feel more energetic and work more efficiently throughout the day. For example, early risers are recommended to do difficult work in the first half of the day, and “night owls” - after lunch.

However, it must be remembered that man is, first of all, a social being. And in addition to the day-night signals on your The biological clock have an impact social factors: behavior of other people, the need to work, group activities, activities typical for this time of day. Thanks to the social component in his nature, a person can adapt to work in night shift, sudden change in time zone, etc. On average, it takes 2-3 weeks to stabilize biorhythms and get used to it, but there are individual differences.

What time does it cost to wake up?

It is optimal if your awakening coincides with the morning peak of the “activity hormones” adrenaline and cortisol. In representatives of different chronotypes this occurs at different times.

An increase in adrenaline and cortisol is accompanied by an increase in the level of glucose, a source of energy, and hemoglobin, which is responsible for providing cells with oxygen. Under the influence of adrenaline and cortisol, the pulse quickens, blood pressure and temperature rise. These changes prepare your body for recovery and allow you to wake up refreshed.

It is optimal if your awakening coincides with the peak of hormonal activity. But if this is not possible, then after 8-10 weeks the body will adapt to your routine, provided that you get at least 7 hours of sleep.

Ascent by gender and age

Doctors say that Children should sleep more than adults, and women more than men.
Optimal duration sleep in adults is 6-8 hours, in children under 10-12, in older people 4-6 hours a day. On average, a woman's sleep should last 30-60 minutes longer than a man's sleep. Based on these principles, the following recommendations have been developed.

The alternation of sleep and wakefulness refers to circadian rhythms that repeat every day. If you sleep enough, the most important things will be realized. sleep functions:

adaptation to changing living conditions improves;
in phase slow sleep recovery occurs physical strength;
in phase REM sleep- restoration of the processes of inhibition and excitation in the cerebral cortex, and this is the prevention of neuroses, mental and emotional disorders;
restoration of short-term memory volumes;
gaining emotional balance;
acceleration of protein biosynthesis, restoration of cellular structures and DNA;
strengthening the immune system by improving the formation and differentiation of leukocytes, antibodies and immune enzymes.

What time should you go to bed?

From 21 to 23 best time to go to bed. During this period, melatonin begins to be produced - a hormone that causes drowsiness and ensures rapid falling asleep.

Melatonin or the “sleep hormone” is produced in the dark. However, if you are in a brightly lit room after dark, the release of melatonin stops. At the same time, cortisol begins to be released, which blocks the action of the sleep hormone and increases activity.

In the process of evolution, it was laid down that a person should go to bed immediately after sunset and wake up at dawn. Our biological clock works according to this schedule. However, life in society dictates other rules, and human biorhythms adapt to them. For example, if you go to bed at 23:00 every day, then after 2-3 weeks the melatonin level will be optimal during this period.
Conclusion: you can go to bed and get up at any time convenient for you. It is important:

the process of going to bed should take place at the same hour;
you must sleep at least 7 hours;
the room should be as dark as possible.

How many times a year should you take vacation?

The best option- 2 vacations per year, each for 2 weeks.
If you are spending your vacation far from home, then the trip should last at least 2 weeks. In 14 days, your body has time to recover from the flight, go through an acclimatization period, and adapt to the time zone change and new food. Only after 3-5 days of adaptation does the restoration of balance and wasted resources begin. Based on this, pediatricians especially do not recommend going on a short vacation with small children.

If you can only allocate for a vacation 3-7 days, then it is better to spend such a vacation actively, but near the house. A change of activity and new experiences have a beneficial effect on the nervous system. And 8-9 hours of sleep will eliminate the consequences of lack of sleep, which tends to accumulate and significantly reduce your productivity, which especially affects people engaged in intellectual work.

If you are planning to restore your health in a sanatorium, then the duration of rest should be 24-28 days. This period was approved for trips to Soviet time based clinical trials. Therapeutic and health procedures that you will undergo during the course will restore body functions and strengthen the immune system. The effect of such improvement will last for 10-12 months. A short holiday at the resort will be rather stress for your body.

During the holidays, what kind of rest restores the immune system best?

To restore the immune system, it is best to rest in a sanatorium, sea coast and in rural areas.

medical procedures aimed at restoring diseased organs and systems - various physiotherapeutic procedures, herbal medicine;
general wellness treatments - swimming pool, sea bathing, hiking, solar and air baths.
optimal mode day;
change of impressions;
absence of excessive physical and emotional stress.

2. Holidays by the sea recommended for most people. The exception is people who have had a heart attack or stroke in the last 6 months, patients with red systemic lupus, superficial thrombophlebitis, oncological diseases. A vacation by the sea should last at least 2 weeks. In this case, the body will have time to adapt to new conditions and improve its health. Health-improving factors:

hardening during sea bathing - gymnastics for blood vessels and getting used to temperature changes;
sea water- has a calming effect on the nervous system, tones the skin and has an anti-inflammatory effect, improves overall immunity;
sunbathing(tanning) promote the production of vitamin D and relieve stress;
sea air improves local immunity respiratory organs.

3. Holidays in rural areas especially recommended for children's health younger age. Pediatricians point out its positive aspects:

lack of contact with big amount people, which reduces the risk of infection infectious diseases;
absence of sudden climate change, which could become a factor reducing immunity;
natural products, abundance fresh vegetables, fruits, dairy products;
daily routine that corresponds to the chronotype - it is possible to go to bed and get up at the right time;
long walks on fresh air;
high physical activity;
no stress.

During any type of recreation, avoid hypothermia, overheating, sunburn and excessive physical activity if your body is not accustomed to it. These factors undermine the immune system and can cause diseases. You should also limit visits to crowded places (shopping and entertainment centers, concerts, cinema, theater) during epidemics of influenza and other viral diseases.

Should you exercise daily?

Light to moderate daily physical activity is beneficial for humans.
Daily exercise stress 20-40 minutes brings great benefits:

improves blood circulation;
tones blood vessels;
normalizes heart function and blood pressure;
promotes hematopoiesis, including the formation immune cells;
improves joint function;
strengthens muscles;
promotes balance nervous system.

The following recommended daily sports activities include: jogging, cycling, walking, a set of gymnastic exercises, volleyball, basketball, tennis, yoga. You can exercise at any time convenient for you, alternating the load daily different groups muscles. Any light physical activity will only positive effect for your health.

Strength training and other types active activities, lasting more than one hour, are recommended 2-3 times a week. After significant physical exertion, recovery takes 36-48 hours. Otherwise, you risk muscle spasms, increased catabolism (destruction) of protein, and rapid wear of joints. By-product Daily intense exercise can lead to chronic fatigue, apathy and decreased immunity.

How does physical activity affect the immune system?

The effect of physical activity on the immune system depends on the intensity and duration of exercise, the degree of recovery from previous exercise and your diet.

Minor damage to muscle fibers after intense muscle work for 40-60 minutes activates the mechanisms of the immune system. Activation of the immune system requires admission nutrients(protein, minerals and vitamins). Muscle restoration, the formation of immune system components (interleukin, cytotokine) and the work of immune cells are spent a large number of energy. It takes 36 to 48 hours to replenish its reserves, so 2 days should pass between workouts. On these free days, light physical activity that involves other muscle groups is recommended.

Moderate physical activity activates not only muscles, but also sympathetic division the autonomic nervous system, through the hormones adrenaline and norepinephrine. This leads to improved innervation of all organs. Quality work nerve endings in the organs of the immune system ( The lymph nodes, spleen, thymus) has a positive effect on the maturation and specialization of leukocytes, and their performance protective functions.
However, it has been proven that exhausting daily physical activity lead to a decrease in the concentration of monocytes and other forms of leukocytes, which reduces the body's defenses from bacterial infections.

Conclusion: regular moderate exercise 2-3 times a week significantly strengthens the immune system. An important condition is proper nutrition And good rest. Without them, sports lead to a depletion of the body's resources and a decrease in immune defense.

How does mental stress affect the immune system?

Regular mental stress beneficial for the nervous and immune systems, and overwork and stress significantly weaken the immune system.

The functioning of the immune system is closely related to the activity of the nervous system. Moderate mental stress allows you to establish new connections between neurons, which improves the functioning of the nervous system as a whole. Achieve high results Alternating mental and physical activity will help, when impulses from working muscles additionally stimulate nerve cells.

Good functioning of the nervous system is the basis for the proper functioning of the immune system organs, which provide general immunity, as well as the skin and mucous membranes, which are responsible for local immunity.
Regular intellectual exercise (solving problems, solving crosswords, studying foreign languages, reading) can improve brain function and maintain the health of the nervous system. This is very important to maintain protective forces the body, since dysfunction of nerve endings contributes to the development of diseases in controlled organs. In this regard, almost all people with disorders brain activity a number of chronic diseases are detected. For example, according to statistics, patients in mental health centers are 4 times more likely to suffer from tuberculosis.

Long-term intellectual stress (studying and systematizing new material, analyzing what has been learned and synthesizing new things) forces the cerebral cortex to work actively. This consumes a large amount of nutrients and energy, depleting resources nerve cells, the functioning of the parts of the nervous system responsible for innervation deteriorates internal organs. All these factors weaken the immune system over time. In this regard, many students after the session experience a loss of strength, their chronic diseases.
To prevent overwork, it is important to properly organize mental work:

get involved in the work gradually, increasing the amount of information over time;
plan lessons without trying to master too much material;
do not exercise for more than 1-1.5 hours without a break;
take into account the characteristics of your chronotype in order to use peaks of productivity for exercise;
alternate mental and physical activity;
ventilate the room and maintain its temperature up to 22 degrees;
sleep at least 7 hours a day.

How many hours a day should you spend at the computer?

Adults can spend up to 4 hours at the computer. The norm for children is calculated using the formula “age x 5”.

So a 5-year-old child is allowed to spend up to 25 minutes at the computer, and a 10-year-old child - 50 minutes. Of course, this does not apply to people whose work involves a computer. They need to follow the rule - 10 minutes of rest for 1 hour of work. During a break, it is advisable to walk, climb the stairs or perform the simplest complex exercises to stretch your muscles. This precaution will protect you from diseases such as migraines, visual impairment, hemorrhoids, neuralgia and myalgia.

Is exercise in the morning good for the immune system?

Moderate physical activity in the morning is good for the immune system.

30-45 minutes physical activities are perceived by the body as stress. In doing so, your body triggers neuroendocrine and immune mechanisms to combat the effects of this stress. The concentration of immunoglobulin A and the phagocytic activity of leukocytes (the ability to absorb and dissolve bacteria) increase.

A short set of exercises (10-20 minutes) will improve blood flow to the muscles and brain, trigger the release of pleasure hormones endorphins, but will not have a significant effect on the immune system.

But grueling morning exercises do not give the body the opportunity to restore resources, which leads to depletion of the immune system. This is reflected in a decrease in the number of immune cells and antibody titer. Therefore, in people who are not accustomed to physical activity, long morning workouts reduce resistance to infections. They may have a tendency to inflammatory reactions: acne, frequent stomatitis.
For determining required load it is necessary to take into account the level physical training And individual characteristics body.

Conclusion. Following a daily routine, average mental and physical activity (2-3 workouts per week + daily gymnastics) reduce the risk of getting sick, and also shorten the severity and duration of the disease. Remember that strengthening the immune system physical exercise This will only happen if you eat well and get enough rest.

In my native Krasnodar region, only in the spring do the rivers look like rivers, since in the summer they become completely shallow. You can only wet your feet, which I don’t recommend doing, since the water is cold. This is the regime of rivers in the mountainous south of the country.

River mode

This term refers to changes in the level and volume of water in reservoirs. It consists of phases, the set of which differs among rivers and depends on the climate and the ratio of food sources. If the water body is elongated in the meridial direction, then different areas the phases do not occur at the same time.
The mode depends on a number of factors:

climatic conditions(precipitation and its evaporation, temperature);
vegetation (regulates flow);
the nature of the relief (determines the slope of the river, the density of the network);
swampiness (regulates runoff);
mechanical impact(dams, rockfalls, waste dumping, sand);
lake content (reduce runoff);
the structure of the underlying surface (for example, clay prevents water from penetrating deeper).

The regime determines the transportation of passengers and cargo river transport, biological composition reservoir and some aspects of agricultural activity.

Regime of the rivers of the Krasnodar Territory

As I already said, the rivers in my region in hot weather summer period decrease in volume.

The river system is formed by many mountain and steppe rivers. Here are the largest ones: Laba, Urup, Ubinka, Belaya, Pshish, Pshekha, Afips. Steppe: Chelbas, Eya, Kirpili, Ponura.

The water regime of the Laba varies from source to mouth, as streams end up in a variety of geographical landscapes. Due to the fact that in the basin of the mentioned river there is enough big number glaciers (48 pieces); in the warm seasons, floods are observed on the Malaya and Bolshaya Laba, because the snow wealth melts.

Food p. Kuban is mostly rainy and snowy, which indicates high water in the spring.

Trans-Kuban rivers are characterized by intense winter and spring floods. However, in summer there is low water, until some reservoirs dry up.

In general, this characteristic of the regime is suitable for the lion’s share of rivers in the Krasnodar Territory.

To stay healthy and beautiful, first of all, pay attention to how much time you sleep and what time you go to bed. This is important: natural biorhythms human body“work” in tune with the biorhythms of nature, and any violation of them entails premature aging and destruction of the body, and therefore of the external appearance.

Nature dictates that you go to bed between 21:00 and 22:00. If you have such an opportunity, do it. Also make sure that there is no light source in your bedroom. Light not only makes it difficult to fall asleep peacefully, but also disrupts the normal production of melatonin, which has a detrimental effect on health and can lead to long-term depression.

From 22:00 to 23:00 the body undergoes a physiological decline, it is in an inhibited state, and it is better not to strain it at this time.

From 23:00 to 4:00, most of the cells in our body are renewed; the more soundly you sleep during this period, the more efficiently this renewal occurs. For women, this period of sleep is especially important - you not only rest, but also restore the youth and beauty of your skin.

At 5:00, the adrenal glands become active and release cortisol, the stress hormone, into the blood, the sleeping body begins to wake up, the kidneys begin to work more actively, which often prompts a walk to the toilet.

By 6:00 the amount of cortisone reaches its maximum, and the rate of cell renewal gradually slows down. After this comes the rising phase blood pressure, the presence of adrenaline in the blood and body temperature. Therefore, in order to wake up with benefits for the body, it is better to do this at 5.50, and then a line from the popular song “Wake up and sing!” can be completely applied to you and your well-being.

At 7:00 it’s best to have a hearty and hearty breakfast - you don’t have to limit yourself in carbohydrates, at this time they are converted into energy and not stored as excess.

By 8:00 blood circulation is activated.

From 9:00 to 10:00 the immune system is restored, the blood contains a large amount of cortisol, if you need treatment - this is the best time of day for medical procedures and taking medications.

From 11:00 to 12:00 it is better not to eat, as the fat glands begin to work actively, and the food eaten can easily turn into fat. It’s better to do fitness at this time or do the most important things at work.

From 13:00 to 14:00, hormone levels drop, blood pressure drops, have lunch and rest. The body is experiencing a decline in activity at this time, try not to strain during these hours.

At 16:00 - the period of increased energy background begins again, at this time physical exercises are useful, the heart and lungs work easily and actively, the blood is fully saturated with oxygen.

At 17:00 endocrine system begins to work more actively, and at 18:00 it decreases pain sensitivity– you can visit an unpleasant one medical procedure, for example, go to the dentist or gynecologist.

From 18:00 to 19:00 – enjoy your dinner. At this hour the work of the liver is activated, and taste sensations become brighter. But be careful with exotic products - it may appear.

After 20:00 activity the body goes on the decline Starting from this hour, it is better not to eat, because digestive system will not cope with the digestion of food, food turns into waste and metabolism worsens, excess weight is added.

And now the cherished hour has come good sleep– 21.00, time to go to bed.

Of course, each person has his own characteristics and habits: for some, 6 hours of sleep is enough to get enough sleep, while others need 10. But no one has canceled the laws of nature, and for your own good, health, follow them, at least to the extent possible.

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Water mode

Water regime - changes in time of water flow and water levels and volumes of water in watercourses (rivers and others), reservoirs (lakes, reservoirs and others) and others water bodies(swamps and others).

In areas with a warm climate, the water regime of rivers is mainly influenced by precipitation and evaporation. In areas with cold and temperate climates, the role of air temperature is also very significant.

Phases of the water regime

The following phases of the water regime are distinguished: high water, floods, low water, freeze-up, ice drift.

Flood is a relatively long-term increase in the water content of a river that occurs annually in the same season,
causing a rise in its level; usually accompanied by the release of water from the low-water channel and flooding of the floodplain.

Flood is a relatively short-term and non-periodic rise in water level, resulting from the rapid melting of snow during a thaw, glaciers, and heavy rains. Floods following one after another can form a flood. Significant floods can cause flooding.

Low water is an annually recurring seasonal state of low (low) water levels in rivers. Typically, low water periods include low-water periods lasting at least 10 days, caused by dry or frosty weather, when the river’s water content is maintained mainly by groundwater with a strong decrease or cessation of surface flow. In temperate and high latitudes, a distinction is made between summer (or summer-autumn) and winter low water.

Freeze-up is a period when there is a stationary ice cover on a watercourse or reservoir. The duration of freeze-up depends on the duration and temperature regime winter, the nature of the reservoir, the thickness of the snow.

Ice drift is the movement of ice floes and ice fields on rivers.

The uneven feeding regime of rivers throughout the year is associated with uneven precipitation, melting of snow and ice and the flow of their waters into rivers.

Fluctuations in water level are caused mainly by changes in water flow, as well as by the action of wind, ice formations, economic activity person.

Types of water regimes

Typical water regimes of rivers vary according to climatic zones:

Equatorial belt - rivers are full of water throughout the year, flow increases somewhat in the fall; surface runoff exclusively from rain

Tropical savanna - water content is proportional to the duration of wet and dry periods; the predominance of rain nutrition, while in a wet savanna the flood lasts 6-9 months, and in a dry savannah - up to three; quite significant summer runoff

Subtropics of the Mediterranean type - medium and low water content, winter runoff predominates

Oceanic subtropics (Florida, lower Yangtze) and adjacent areas South-East Asia- the regime is determined by the monsoons, the highest water content is in summer and the lowest in winter

Temperate zone of the Northern Hemisphere - increased water content in spring (in the south mainly due to rain supply; in middle lane and in the north - flood of snow origin with more or less stable summer and winter low water)

Temperate zone in a sharply continental climate (Northern Caspian region and lowland Kazakhstan) - short-term spring flood when rivers dry up for most of the year

Far East- the regime is determined by monsoons, summer floods are of rain origin.

Permafrost areas - drying up of rivers in winter. On some rivers Eastern Siberia and the Urals, ice forms during freeze-up. In the Subarctic, the melting of the snow cover occurs late, so the spring flood passes into the summer. On the polar ice caps of Antarctica and Greenland, ablation processes occur in narrow peripheral strips, within which peculiar rivers form in ice channels. They feed exclusively on glacial waters during the short summer.

What is river regime? What does it depend on? What does it affect? Tell us about the regime of the rivers in your region.

Answers:

River regime is a change in the amount of water flow according to the seasons of the year, fluctuations in level, and changes in water temperature. In the annual water regime of rivers, periods with typically repeating levels are distinguished, which are called low water, high water, and flood. The river regime depends on the climate. Studying the regime of rivers is important for the economy. The vast majority of rivers in our country freeze in winter. Therefore, navigation on them is possible only during the warm season. Affects the possibility of navigation on Russian rivers and the presence of low water - the most low level water. During summer low water, due to significant evaporation of water, many rivers become very shallow. On the contrary, during periods of floods and floods, rivers carry greatest number water.

River regime is regular (daily, annual) changes in the state of the river, determined by the physical and geographical properties of its drainage basin, primarily by climate. The river regime is manifested in fluctuations in water levels and flows, the time of establishment and disappearance of ice cover, water temperature, the amount of sediment carried by the river, etc. The water regime affects water flow and runoff.