What does a healthy lifestyle mean. Compliance with the daily routine

Healthy Lifestyle- today the concept is very common, which is largely interpreted by each person in his own way. Someone invests in this concept more physical, someone - spiritual.

One aspect of a healthy lifestyle is keeping your body in good shape. physical condition. The tool for this, each person chooses his own sport, fitness and so on. We will talk about yoga as a priority way of leading a healthy lifestyle. ? Since yoga is more focused on spiritual health, while not depriving physical health of its attention, it is the most effective method HLS.

The 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 of proper nutrition is meant the rejection of any food that is harmful to our body. This refers to any products containing harmful chemical additives, carbonated drinks, fried foods, any spices and salt, 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 exclude late dinners, and above all, minimize your portions. Try to give regular rest to your digestive system. It is also advisable to refrain from eating animal flesh. Vegetarianism offers us the most rational nutrition 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, having freed 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 teaching of yoga calls us to. How can one lead a healthy lifestyle if our mind is drugged 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 it is the spiritual component that is primary here. The practice of yoga is, first of all, discipline, fortitude and the ability to achieve the goal. Only through continuous work on yourself, your physical body, we are improving internally;
4. The principle of healthy sleep and healthy wakefulness. It is important to give your body the right hours of sleep, then the hours of wakefulness 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 to rest, say, only six hours - that's great! The remaining 1.5-2 hours before you need to start gathering for work, you can devote to meditation and asana practice. Thus, you will organize your thoughts and plan the coming day;
5. Constant striving for self-development. The more new information we receive, the clearer it becomes the realization that we know nothing and that there is a whole abyss of new things ahead. The same applies to the capabilities of our body. The work on oneself is endless, one is engaged in it all one's life;
6. Rationalization of own time. How often before going to bed we complain that during the day we do not have enough time. In fact, there is enough time for everything, you just need to learn how to use it rationally and set priorities for yourself 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 others, and then your care and participation in the lives of other people will return a hundredfold;
7. Pious behavior. It is necessary in all situations to behave appropriately, not to stoop to swearing, hatred and other destructive emotions. It is important to treat people kindly, with respect, and not only at work, but 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 attitudes to school, to university - in this way, our society will take one more step towards recovery.

Leading a healthy lifestyle is very difficult at first, because it is inherent in a person to follow his desires. However, over time, having accustomed himself to the system, a person no longer imagines a different way of life. Enlisting the support of an experienced yoga teacher, you will learn how to go from simple to complex, gradually mastering each of the components of a healthy lifestyle. Do not overload your body and rush into the pool with your head - this will more harm than good, start with rational nutrition and pure thoughts, everything steel will flow out.

HLS 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 bad habits;
• Compliance with the 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 basics for granted, some kind of painful duty, this idea will not bring anything good.

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 supplement the already existing foundations and greatly expand their list at your own discretion. In this sense, the experience of group yoga sessions is very interesting, during which you will exchange your knowledge with other practitioners and learn a lot of new things for yourself.

The basics that make up a healthy lifestyle

It is clear that a healthy lifestyle relies 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 illness, pain, and so on. Of course, it is difficult to develop habits of non-smoking, non-drinking of alcohol and proper nutrition within yourself, but it is quite possible. The situation with the spiritual basis is much more complicated. It is more polyhedral, it contains countless aspects. Awareness of the need to lead a healthy lifestyle based on spiritual foundations does not come to a person immediately. As a rule, in youth, a person is more prone to following fashion trends: he begins to lead a healthy lifestyle, not realizing the full depth of this concept. However, in certain age comes the understanding that a person seems to be physically healthy, but does not experience much happiness. That's when the painful search for ways of spiritual perfection begins.

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

The concept of healthy lifestyle and its components

You can talk about a healthy lifestyle endlessly, 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 activities, both physical and spiritual, which are aimed at maintaining human life, relying 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. It is very important on this difficult path to enlist the support of like-minded people and find your own ideal method maintaining a healthy lifestyle.

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1. healthy image life as a means of preserving and strengthening human health

A healthy lifestyle is a way of life aimed at maintaining and improving people's health. A healthy lifestyle is promoted by:

Physical exercise;

hardening;

Proper nutrition.

Bad habits such as smoking, drinking alcohol and drugs interfere with a healthy lifestyle.

A prerequisite for a healthy lifestyle is a properly composed regime of work and rest.

Human labor is varied. It includes both mental and physical activity person and represents, on the one hand, the content of life, and on the other hand, the stages of improvement of the mental, spiritual and physical development personality.

However, in order to properly build your work and ensure high performance, while avoiding overwork, it is necessary to provide for alternation different types activities and rest, based on the general physiological laws of the functioning of the body.

During the day, the state of the body and its performance are subject to clear rhythmic periods. Most high level The working capacity of the body is noted in the morning hours (from 10 to 12 hours), and then some decrease occurs. A repeated increase in working capacity is observed from 16 to 18 hours. In the evening, the functions of the body are significantly reduced, and the time of the beginning of the onset of a new day is accompanied by low performance.

Due to the change in working capacity, the productivity of labor also changes. Therefore, work should be planned in such a way that the most difficult and responsible work falls on those hours when working capacity is at a high level.

In order not to waste time and energy in vain, it is necessary that any activity be planned. Planning will allow you to evenly distribute work, avoid unnecessary overload and fatigue.

During work, it is advisable to take several breaks that should be filled exercise or, especially if you spend time with books or a computer, eye exercises.

To ensure that the work is not accompanied by unnecessary waste of energy, it is necessary to prepare the workplace:

Ventilate the room;

Remove unnecessary items that interfere with work;

Adjust lighting;

Eliminate everything that can distract from productive work.

Violation of these conditions contributes to fatigue, fatigue, which can acquire chronic course and go into overwork, which is much more difficult to cope with. It requires a long rest, and sometimes even treatment.

Free time can be spent, depending on interests, in the world of art, literature, technology, sports.

On the one hand, this is switching between activities, and on the other hand, expanding one's horizons, one of the ways of self-improvement. It is important that in free time there was a component active action. You should exercise at least twice a week for 2-3 hours.

Periodic alternation of wakefulness and sleep is also one of the manifestations biological rhythms. Sleep is rest. The duration of sleep should be at least 7-8 hours, and best time for sleep - from 22 to 6 o'clock in the morning.

The processes of inhibition in the cerebral cortex that occur during sleep must be replaced in the morning by excitation processes that are stimulated by exercise, breakfast, and a walk.

2. The impact of bad habits on human health

A healthy lifestyle involves the exclusion or minimization of factors that adversely affect human health.

Factors that can cause irreparable harm to human health, his mental and spiritual development include such bad habits:

Smoking,

The use of alcoholic beverages,

The use of toxic and narcotic substances.

According to the UN data, 3 million people die from smoking every year in the world, that is, 1 person dies from smoking every 13 seconds. Wherein harmful substances affect not only the smokers themselves, but also those who are close to them and are forced to inhale tobacco smoke.

According to the data World Organization Health (WHO), about 90-95% of lung cancers, 45-50% of all cancers and 20-25% of cardiovascular diseases are caused by smoking. risk of dying from lung cancer at smoking men 22 times higher than non-smokers. Smoking is the main cause of malignant neoplasms lips, oral cavity and pharynx, larynx, esophagus.

Smoking also contributes to the development chronic gastritis, peptic ulcer stomach and duodenum. Smokers are more likely to experience relapses of these diseases, they are more difficult to treat.

Alcohol belongs to the group of neurodepressants - substances that depress the activity of the centers of the brain, reduce the supply of oxygen to the brain, which leads to a weakening of brain activity and poor coordination of movements, confused speech, fuzzy thinking, loss of attention, the ability to think logically and make the right decisions, up to to insanity.

Statistics show that the majority of those who drowned were in a state of intoxication, every fifth traffic accident is associated with alcohol, a drunken quarrel is the most common cause of murder, and a drunk person risks being robbed in the first place.

In Russia, persons in a state of alcohol intoxication, takes place:

81% kills

87% severe bodily injury,

80% of rapes

85% of robberies,

88% hooligan actions.

Sooner or later u constantly drinking man heart disease occurs gastrointestinal tract, liver, etc. In addition, the drinker experiences disintegration and degradation of the personality (partial or complete).

Painful changes that occur in drunkards nervous systems s, various internal organs, metabolic disorders, personality degradation lead to rapid aging and decrepitude. Average duration life of alcoholics is 15-20 years less than usual.

Drugs are a poison that has a depressing effect on all organs and tissues, and especially on the central nervous system. Unlike alcoholism, when a person continues to work, albeit with low labor productivity, drug addiction leads to a rapid loss of ability to work and leads to death. The average life expectancy of drug addicts is 30 years.

There are a large number of substances (means) that can intoxicate a person. These substances that actively affect the human nervous system and psyche are called psychoactive or intoxicating substances (drugs).

As a result of drug use, drug addiction develops - a special serious disease, which consists in the formation of a persistent dependence of a person, his physical and mental well-being on the presence or absence of a drug in the body.

Along with drugs, there are a large number medicines, as well as household and industrial chemicals that can cause, thanks to toxic effect on the brain, a state of intoxication.

Such substances (means) are called toxicants, and disease state due to dependence on them - substance abuse.

At the same time, the formation of drug and substance abuse is characterized by the development of the following features:

mental dependence;

physical addiction;

Tolerance.

The death of patients is caused not only by complications of serious diseases caused by drugs, but also by drug overdose, accidents and suicides while intoxicated or during "withdrawal".

In addition, patients die from vascular thrombosis, HIV infection, blood poisoning when using dirty syringes.

Currently, the legislative base is being strengthened and the punishments for people who contribute to the distribution of narcotic substances are being tightened (see Appendix No. 1).

3. Basic criteria for human health

Along with other means that heal our body, prevent diseases, slow down the onset of old age, lengthen our life, exclusively importance have adequate sleep and a balanced diet.

With sleep disorders and malnutrition, everything that gymnastics gave health can be nullified in the shortest possible time, Athletics, the most stringent health regimen.

Sleep is the surest remedy that eliminates all phenomena of fatigue and quickly restores strength in the body. During sleep, consciousness is turned off and only some areas that are not covered by inhibition continue to function and give rise to extraordinary dreams.

Falls in deep sleep blood pressure, the activity of the heart weakens, breathing becomes more rare, metabolism slows down, often decreases muscle tone relaxes skeletal muscles. Thanks to this, the body rests.

Healthy people fall asleep immediately deep sleep, which becomes more superficial in the morning. They wake up energized and refreshed. Neurosthenics and overworked people have shallow sleep.

The experiments of a number of scientists found that in people who were put off the onset of sleep for 3 hours, memory was weakened by 50%. The same was registered in relation to quick wit and ability to perceive.

Regular disruption of sleep patterns can lead to hypertension and stomach ulcers. The time of night sleep, sufficient for the rest of the central nervous system, is different for different ages.

At the age of 20-50 years, sleep should be at least 8 hours a day, the elderly - 6-7 hours, and adolescents aged 14-16 years - 9-11 hours.

Good nutrition is one of critical factors that promote health, increase the ability to work and the body's resistance to all external influences.

For each of us, whether we work physically, play sports or play mental labor, food is the source of the energy that is needed both when our body is in motion and when it is at rest.

Energy is consumed during active muscle contraction and during sleep. At the same time, in a dream, the work of the heart and blood supply to all organs and tissues continues, the work of the respiratory apparatus and the gastrointestinal tract continues. The expenditure of energy in the animal organism is connected with the formation of heat, without which our organism could not always maintain the same temperature necessary for the life of its cells.

Main nutrients for a person are:

Carbohydrates,

mineral salts,

vitamins,

All these substances that make up our body do not remain unchanged. Some of them undergo transformation, destruction, decay into substances that are simpler in their chemical structure or, as they say, “oxidize”, “burn out”, while releasing the energy necessary for the life of the organism.

At the same time, food coming from outside provides the body throughout a person's life with the material that maintains the heat necessary for tissues and constant cell growth. Abundant food, rich in sugar and starch, in the absence of physical work, leads to obesity, to the great displeasure of lovers of sweets and starchy foods.

With a lack of iodine in food, thyroid disease develops, a lack of sodium and chlorine ( table salt) leads to disruption of cardiac activity and water metabolism, to dizziness and fainting. Magnesium takes part in the processes associated with cardiac activity, and potassium is related to the water content in tissues, to acid-base balance.

Excessive salt content in food contributes to gout, arteriosclerosis, and hypertension.

Food should be varied and deliciously cooked. It must be taken at least three times a day in hot form at a strictly set time.

4. The need for physical education

Physical culture and sports are the most effective means For long-term preservation youth, health and life extension.

Physical exercises, diverse in form, comprehensively acting on the body, are available and can be successfully used by a person of any age. Selected taking into account the state of health, age and gender characteristics, physical exercises, activating, strengthening and training all organs and systems of the body, are a source of unique sensations of bodily joy, muscle freshness, excess energy and general cheerfulness.

At the same time, it has been proven that any movement that affects the muscles, for example, walking, breathing exercises, gardening, different kinds games, have their positive impact on all functions of the body to the same extent both in persons of mental and physical labor.

Sport has a positive effect on the central nervous system and on everything the most important organs and systems of the human body. Doing sports, you can change the strength physical tension, shorten or lengthen distances, reduce or increase the time allotted for training.

When exercising, you must follow the following basic rules:

1. Graduality and accessibility. This means that the exercises should be selected at first accessible and only as you master them, you need to gradually complicate them. The load should also be accessible, and only as fitness grows, should it be gradually increased.

2. Classes should be emotional.

3. During classes, it is necessary to use fresh air as much as possible.

4. Systematism and regularity of classes. It's perfect the necessary conditions during physical exercise. If you can't exercise regularly, it's best not to start exercising.

5. Use of factors environment for hardening

It is necessary that each person realizes the exceptional importance of hardening the body.

hardening natural factors nature with the help sun rays, ambient temperature and water procedures protects the body from colds(e.g. influenza, sore throats, pneumonia, bronchitis, upper respiratory tract), often occurring with severe complications.

Hardening is available to everyone, it does not require any special devices, special home furnishings and can be done throughout the year. Hardened people are able to walk in severe frosts in winter in light clothes, without a coat, to make long swims in icy water.

Any kind of hardening is inevitably associated with skin care, which performs such functions as protecting the body from various damage, its adaptation to the external environment, the release of end products of metabolism, the regulation of heat consumed by the body. The skin that perceives various irritations to which it is exposed human body, through the nervous apparatus embedded in it, is in constant and close connection, interaction with the external environment and with the cerebral cortex.

External irritations received by the skin from sun and air baths or water procedures, through complex reflexes, affect the central nervous system, and through it - on the functions of the body.

The sun's rays have healing properties thanks to thermal, light and chemical qualities.

Hardening by the sun increases metabolism, increases the number of red blood cells (balls) in the blood, increases the secretion of sweat and poisonous products exchange.

Influence noted sunlight on mood, performance, which occurs due to the exciting effect of solar radiation on the nervous system.

Sunbathing should be taken in a prone position with a slightly raised and, if possible, protected head, wearing sunglasses. start sunbathing from 5 to 10 minutes, adding 5 minutes daily and gradually increasing the exposure to one hour. Physically strong people can bring it up to two hours.

hardening air baths possible within all year round: in summer - outside the room environment, and in winter - in the room. Morning hygienic gymnastics should also be accompanied by taking an air bath, performed in the nude.

According to thermal sensations, air baths are divided into:

For cold (6-14 ° C),

Cool (14-20 °С),

Indifferent (20-22 °С),

Warm (22-30 ° C).

Hardening should begin at an air temperature of - 20-22 ° C, the duration of the first air bath is 10-15 minutes.

Increasing daily air bath intake by 10-20 minutes, gradually bring it up to two hours.

Hardening with cold water- the most common and most effective method make the body immune to low temperatures.

Cold water procedures, when used systematically, significantly improve human health, protect against diseases of the upper respiratory tract, as well as from influenza and tonsillitis. Cold baths invigorate, revitalize, increase efficiency.

According to thermal sensations, there are:

Cold water treatments (below 20 °C),

Cool (20-33 °С),

Indifferent (34-35 °С),

Thermal (36-40 °С),

Hot (above 40 ° C).

Hardening of the body should firmly enter our everyday life, as morning exercises entered it.

1. Organization of work and leisure of students in the system of secondary vocational education

The process of learning in the system of secondary vocational education, the forms of its organization, methods and requirements differ to a large extent from school ones.

This causes a number of difficulties:

didactic,

Socio-psychological,

Professional.

Didactic difficulties are associated with a change in teaching methods, with more than in high school, the volume of classes, and often with poor school preparation or a significant break in studies.

Socio-psychological difficulties are caused by a change in the lifestyle of students. Many people change their place of residence, because of which there is a change of scenery and there is a need for independent housekeeping.

Professional difficulties arise for students due to the fact that major disciplines do not begin from the first year;

The process of shaping the future of students at initial stage requires the study of general humanitarian and socio-economic disciplines, a foreign language, mathematical and natural sciences.

And only later does more in-depth special (professional) training begin.

Knowledge by students of the basics of the culture of mental work contributes to the preservation of health and ensures high efficiency intellectual labor with minimal nervous costs.

A special science is devoted to these aspects - mental hygiene, which studies learning activities and the working environment in terms of their impact on the human body.

Wherein negative factors, which lie in wait for a person engaged in mental work, depend not only on the specifics of the labor itself, but also on the conditions in which it is performed.

Students experience fatigue, in order to avoid which it is necessary to observe correct mode day. Compliance with the daily routine contributes to the improvement of working capacity, the successful completion of tasks and the assimilation of new material. There are three stages of fatigue during mental work.

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 sacrifices, but on the contrary, it turns into acquired years of life and good health. Specially for world day health, we have put together simple tips that everyone can easily use in everyday life.

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

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

In restaurants, refuse dishes that cause you doubt. Poisoning, or even indigestion, undermines the strength of the body.

Store all foods in the refrigerator so that they spoil as slowly as possible. Throw away anything that has passed its expiration date.

Worry as little as possible, or better, 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 only as much as you can eat in the next couple of days.

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

If you are angry, then do it openly, do not accumulate in yourself. Anger that has found an outlet is much healthier than pent-up internal discontent.

Do not slouch, sit and walk with a straight back, keep your neck straight too. Many diseases are provoked by problems with the spine.

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

Be a family man. The most different countries proved that family people live 5-7 years longer.

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

Give up everything that contains carcinogens - basically, these are smoked meats and food fried in fat, protein products after high heat treatment, canned, pickled and salted products, products with sodium nitrite additives. Experts have calculated that 50 g of smoked sausage can contain the same amount of carcinogens as the smoke from a pack of cigarettes. A can of sprats is equivalent to 60 packs of cigarettes.

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

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

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

Go in for sports, because 150 minutes of fitness per week will prolong youth by 5 years. What kind of physical activity to choose is up to you, the main thing is regularity. Dancing, yoga, Pilates, walking are suitable for health. Only with strength training, running and contact species sports, you should be careful - firstly, they are traumatic, and secondly, it is better to practice them under the supervision of an instructor.

Do not sit at home - actively meet with friends, go to theaters, cinemas and museums. A life full of positive emotions can make up for a lot.

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

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

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

Furnish the apartment with green plants in pots, houseplants not only help brighten up rainy days, but also have healing properties.

Go in for swimming - it will help strengthen the immune system, harden 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. And finally, lose weight.

Sleep on orthopedic mattresses and pillows, and be conscious of the organization of the bed. Very important as well

When experimenting with cosmetics, be careful - the 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 properly store cosmetics.

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

Try not to swear with anyone, but if a quarrel has already begun, then sort things out calmly and constructively so that the conflict is resolved, and not aggravated. In any, even the most violent showdown, you must not lose your head and keep control of yourself.

Eat honey - it is very useful, it contains hundreds of the most valuable substances 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 of which is naturalness.

Photo: www.globallookpress.com

Do not forget to brush your teeth - this should be done in the morning and in the evening. Dentists claim that toothbrush chewing gum or simply rinsing your mouth cannot be replaced.

Do not tolerate - you absolutely cannot tolerate hunger, pain, cold and thirst, because these are all signals of 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.

Relax regularly, plan and make trips, get saturated with new emotions and impressions. But remember that you should not go to hot countries for less than a couple of weeks!

Keep all important medicines at home - keep them close at hand and not needed, than they will be needed but not found in your home first aid kit. And don't feel sorry for medicines 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 diseases, or to detect them in time.

Every modern person needs to adhere to a healthy lifestyle. In many cities, the ecological situation leaves much to be desired, the modern pace of life dictates new rules of human behavior, the present stress factor makes one make rash decisions. All this creates large group adverse factors that affect human health. And finally the escalation chronic diseases, neuroses, insomnia, organ diseases of cardio-vascular system. Digestion suffers from malnutrition. Alas, we are constantly in a hurry and cannot adhere to proper nutrition. lie in the activity of a person, in his desire to move, to lead correct image life.

Factors affecting health

Hereditary factors largely determine the state of human health. It has been scientifically proven that the future health of a child is formed in the womb. Therefore, during pregnancy it is very important to take care of yourself and your unborn baby.

External factors also negatively affect the human body. Smoking, alcohol, drugs - this is what gradually kills us. Smokers die from cardiovascular diseases ten times more often than non-smokers. And people suffering from alcoholism gradually kill their liver.

But in addition to negative external factors, what we already know about from childhood is also influenced by external factors environment. For example, bad environment. In the cities of millionaires, with big amount cars, rich transport system the ecology has changed a lot. bad ecological situation affects the development of cancer allergic diseases and diseases respiratory system. The level of development of medicine plays an important role for human life. Our health is not only in our hands, but also in the hands of doctors. Therefore, the treatment of the disease depends on their qualifications.

HLS - a healthy lifestyle

The concept of healthy lifestyle combines the concepts of physical and mental health, preventive measures to strengthen your mind and body. active image life. Proper nutrition is the basis of a healthy lifestyle. , positive emotions - all this contributes to longevity. It is also important that the family has a motivation for a healthy lifestyle. If there are people in the family who suffer from bad habits, or people who have been malnourished throughout their lives, then it is unlikely that the child will be able to have the right sports motivation and interest in a healthy lifestyle.

The main components of a healthy lifestyle

WITH early childhood the daily routine is formed in the child, the desire to play sports is instilled. Parents should talk about the harmfulness of bad habits. Healthy lifestyle is basis of human health.

Everything in a person's life should be measured. Work and rest should alternate. Any work must have rest. Impossible to stay in stressful situations. A person should be able to relax: chatting with friends, listening to light music, walking in the forest, for this you can change the environment, you can use meditation, yoga.

About proper nutrition

A healthy lifestyle is the foundation of every person's life. To get rid of many diseases, to improve your health, to increase activity, it is necessary. Nutrition must be balanced. Required amount fats, carbohydrates, protein.

The diet should include meat, dairy products, fruits, vegetables and various cereals. IN summer period Be sure to eat enough fruits and vegetables. You need to include fiber in your diet to good digestion. In the spring, when the body needs vitamins and trace elements, it is possible to use various pharmacy multivitamins.

Let's not forget healthy sleep. You need at least 8 hours of sleep to feel refreshed in the morning. For better sleep can be used herbal teas or evening walks. The ability to control one's emotional condition leads to good family relationships. Family stress is devastating for both parents and children.

About physical activity

It is impossible to talk about a healthy lifestyle without touching on sports. Lying on the couch eating healthy food is impossible to achieve healthy body. Calories eaten should be spent, not stored. Therefore, you can practice in gym, you can ride a bike, you can jog through the forest. Yoga is now popular.

Physical activity gives improvements in all indicators of our body's activity. In addition to improving your health, you will learn to control your emotional state. People doing physical activity more resistant to stress factors. People doing physical activity have healthy sleep and good mood during the day.

Formation of the foundations of a healthy lifestyle

It is necessary to form the foundations of a healthy lifestyle with the right and healthy motivation. From childhood, it is necessary to instill in the child an interest in sports and work. Teach your child to exercise, the daily routine. Every person, even deeply occupied with a career, can and is able to do morning exercises. It will not take much time, only 10 minutes, but you are guaranteed vital activity and positive emotions.

The results of striving for a healthy lifestyle may not be immediately visible. It is important to have perseverance and perseverance to achieve goals. You should not be afraid of difficulties on the way, and then you will succeed. If you have changed your diet, then it is important to stick to it. If you decide to throw off a couple of extra pounds, then do not go away from this goal, do not let yourself relax. Keep yourself in good shape.

If you decide to quit bad habits, then you don’t need to return to them or make exceptions for yourself and feel sorry for yourself. You will immediately feel the results of getting rid of bad habits. A smoker who has quit smoking will feel that he has stopped choking when walking up the stairs. A person who has stopped drinking alcohol will feel more vitality, feel that he has a family and support. In case of illness, it is also necessary to be motivated to recover, follow the doctor's instructions and take care of yourself. Only purposeful people who want to defeat the disease are cured the fastest.

7 foundations of a healthy lifestyle

Exist seven pillars of a healthy lifestyle:

• Proper and balanced nutrition
• Avoidance of bad habits
• Physical activity
• Raising children's motivation for a healthy lifestyle
• Alternating work and leisure
• Healthy sleep
• Be attentive to your health, undergo medical examinations on time

By following these simple rules, you can reach wellness, good mood, vital activity. By eating right, you can strengthen your immune system. High vital activity will give you the opportunity to communicate more, expand the circle of contacts, circle of interests. A healthy lifestyle can bring new hobbies to your family, and they, in turn, will bring more mutual understanding.

Healthy lifestyle principles

Many modern people have a car. Yes, it is convenient, but with the presence of a car, our physical activity falls. A person stops walking, moving even to the store by car. Here to find golden mean. At least on weekends, try to give up the car, take a walk, and in best case get on a bike.

Principles healthy eating completely exclude your favorite fast food. If there is no time for a full and balanced lunch, then kefirs, yogurts, which can be bought at any supermarket, will help. Give up a large number coffee. Replace coffee green tea, especially in the heat. Green tea healthier, speeds up metabolism, and quenches thirst better.

Do not forget about mental and intellectual activity. Solve crossword puzzles, read books, study foreign languages. Mental activity also refers to the basics of a healthy lifestyle. Spend more time with your family going out of town, walking in the woods, going to the river in summer, skiing and skating in winter. Life is beautiful when it is full of activity, good mood and positive emotions.

Basic concepts of health and a healthy lifestyle

Basic concepts about health and healthy lifestyle

Health- a state of complete physical, spiritual (mental) and social well-being, and not just the absence of diseases and physical effects.

physical health - the natural state of a person, due to the normal functioning of all his organs and systems; it depends on motor system, from proper nutrition, from the optimal combination of oral and physical work. In order to have normal physical health, you need a lot of rest (for example, 8 - 9 hours of sleep). Spiritual health depends on:

relationship to the environment;

orientation in this world;

from the ability to determine one's position in society;

from one's attitude to people and things;

muscle systems.

Mental health concept

It is achieved by the ability to live in harmony with oneself, with friends and relatives; forecasting various situations; development of models of their behavior in accordance with the possibilities and desires.

How to determine whether a person is healthy or unhealthy?

This is determined by personal feelings and indicators.

Individual health is determined by:

Preservation and development of biological (reproduction), physiological (respiration, nutrition, excretion, blood circulation), psychophysiological (perception, memory, thinking), social (working capacity) functions with the longest active life.

Factors affecting health	Exemplary specific gravity V %	Groups of risk factors
1. Lifestyle		alcohol, malnutrition, harmful working conditions, experiences, stress, habits, hypodynamia, material and living conditions, drugs, drug abuse, family fragility, loneliness, low educational and cultural level, high level urbanization (population)
2. Genetics, biology		predisposition to hereditary diseases
3. External environment		air, water, soil pollution, abrupt change natural atmospheric pressure, magnets and other radiation
4. Healthcare		Ineffective preventive measures low quality medical care and untimely delivery

Public health is made up of the health of individuals. Indicators:

overall mortality;

average life expectancy;

infant mortality.

Public health is affected by:

Natural factors (environmental pollution, housing environment) and social factors (wages, working hours, working conditions, health care, nutritional level).

Healthy lifestyle.

Z.O.Zh. It is an individual maintenance and strengthening of health.

Components of Z.O.Zh.:

1) moderate and balanced nutrition;

2) daily routine, taking into account the dynamics of individual biorhythms;

3) sufficient physical activity;

4) hardening of the body;

5) personal hygiene;

6) competent environmental behavior;

7) mental hygiene and the ability to manage their emotions;

8) sexual education;

9) giving up bad habits;

10) safe behavior at home, on the street, at school, ensuring the prevention of injuries and poisoning.

Today, unfortunately, in our country, 2/3 of the population do not go in for sports, 70 million people. smoke.

The relationship between the concept of a healthy lifestyle and the prevention of diseases.

The importance of observing the rules of personal and public hygiene.

Hygiene- this is an area that studies the influence of living conditions, work on a person and develops the prevention of various diseases; providing optimal conditions for existence; preserving health and prolonging life.

Personal hygiene- a set of hygiene rules, the implementation of which contributes to the preservation and promotion of health.

For personal hygiene you need:

Reasonable combination of mental and physical health;

Physical education;

hardening;

Balanced diet;

Alternation of work and outdoor activities;

Complete sleep.

Health, as defined by WHO, is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. The health of a person and society as a whole depends on many social, natural and biological factors. Scientists argue that the health of the people is determined by 50-55% by lifestyle (OL), by 20-25% by environmental factors, by 20% by biological (hereditary) factors and by 10% by medicine.

Lifestyle is a set of typical types of life activity of a person, a social group, society as a whole, which is taken in unity with the conditions of life. This concept is quite broad. Recently, in the OL, more and more often, such two of its components are distinguished - healthy lifestyle and non-healthy lifestyle. Although the concept of “healthy lifestyle” has been established in our society relatively recently (in the 80s of the 20th century), however, the people have always used the norms and rules of a healthy lifestyle, throughout the history of mankind.

Scientific and technological progress has dramatically changed (and continues to change) labor activity person. IN modern conditions the role of mental labor is constantly increasing, and the share of physical labor is decreasing. All this leads to the fact that knowledge workers in the course of their professional activities, as a rule, do not receive physical activity in the required (sufficient) volume and quality. But the human body still needs these loads. Consequently, only physical culture, sports, tourism become practically the most effective and economical way to provide physical activity for a modern person.

At each stage of its development, mankind has always had in its arsenal such norms of life that ultimately were aimed at the creation and creation of material and spiritual values, at the transformation and prosperity of society, at the development of man, at the disclosure of his moral traits, mental and physical abilities. and opportunities. The progressiveness of mankind, in the final analysis, has always been predetermined by its ability for self-improvement, for the most complete development of the person himself, for him (mankind) to maintain a normal and only reasonable healthy lifestyle.

It seems that we need to more clearly understand the very concept of a healthy lifestyle.

Below we present some of the definitions of healthy lifestyle that take place in the literature:

"A healthy lifestyle is a rational lifestyle, an integral feature of which is vigorous activity aimed at maintaining and improving health."

“A healthy lifestyle… can be described as vigorous activity people, aimed primarily at maintaining and improving health.

“A healthy lifestyle is such a purposeful form of behavior that ensures the preservation and long-term maintenance of mental and physical health, as well as increasing the adaptive capabilities of the body.”

“A healthy way of life is, first of all, a cultural way of life, civilized, humanistic.”

"A healthy lifestyle ... is understood as one in which the body's reserves are preserved or expanded."

“A healthy lifestyle is a typical set of forms and methods of everyday cultural life of a person, based on cultural norms, values, meanings of activity and strengthening the adaptive capabilities of the body.”

“A healthy lifestyle is a mobile combination of forms, methods of daily life that comply with hygienic principles, strengthen the adaptive and resistant capabilities of the body, contribute to the effective restoration, maintenance and development of reserve capabilities, the optimal performance of social and professional functions by a person.”

From our point of view, the nature and target orientation of the concept of healthy lifestyle is predetermined by the word "healthy". The adjective "healthy", being derived from the noun "health", thus, carries all the main qualitative characteristics of the latter. In this regard, we note once again that health is a state of physical, mental and social well-being.

It seems to us that the concept of a healthy lifestyle should reflect such provisions that have historically developed in our society, which will help to clearly define and separate a healthy lifestyle from its antipode - non-healthy lifestyle.

And, therefore, we should talk about life:

aspiring to the future. HLS has always been aimed at solving global problems associated with ensuring the infinity of human existence;

creative Therefore, we are talking about life activities aimed at creating material and spiritual values, at ensuring peace and prosperity, at educating the younger generation, more prepared for life;

restorative and health-improving. After hard work, a person should be able to fully restore his vitality, to constantly carry out a certain minimum of recreational and recreational activities, to use the natural forces of nature for this - the sun, air, water, the beauty of nature, and so on;

developing. Every man must learn by means physical education and sport to develop and improve, strengthen and maintain their physical qualities and abilities, their health.

Based on the foregoing, we propose the following definition of healthy lifestyle.

A healthy lifestyle is a set of norms and rules of life that have been historically tested by time and practice, aimed at ensuring that a person:

knew how to work highly efficiently and economically, rationally expend strength, knowledge and energy in the course of his professional, socially useful activity;

possessed the skills and abilities to restore and improve the body after hard work;

constantly deepened his moral convictions, enriched himself spiritually, developed and improved his physical qualities and abilities;

independently maintained and strengthened their health and completely rejected the harmful habits of self-destructive behavior.

Thus, health is a state of physical, mental and social well-being.