Health is the main value, the key to the well-being and longevity of a person. This is a combination of physical, mental, social qualities and properties of each individual, which are the main components in life, existence and implementation in society. While a person is healthy, he does not think and does not take care of himself, and when diseases and pathological conditions appear, then, unfortunately, he spends a lot of time, effort and money on his recovery, however, this is not always possible.

Below are some helpful tips to help you and your loved ones maintain and strengthen your well-being.

Daily regime. One of the conditions for maintaining health is the observed order of work, rest, sleep, and nutrition. clear and correct routine working day greatly facilitates any activity, allows you to maximize the use of all the capabilities of the human body, experience less stress. The living conditions and features of professional activity are different for everyone, and everyone can create a schedule that is convenient for himself. Any overwork is the result wrong mode day. eating, sleeping, hygiene procedures must be done at the same time. Thanks to the rational distribution of time during the day, the body experiences a normal load, the expended forces are restored faster and more fully, the body wears out less.

Personal hygiene rules. Simple daily truths: keeping the body clean, caring for the oral cavity, nails and hair, washing hands before eating, choosing clothes and shoes according to the season from natural materials, using only individual household items. And only a few can boast that almost everyone does it regularly.

Physical activity. AT modern society office work, computer technology, production automation, car travel significantly reduce a person's need for movement. In people leading sedentary and sedentary image life, may appear various complications: scoliosis, osteochondrosis, dystrophy muscle tissue, hypertension and other diseases. Do not forget about the problem of our time - excess weight. In the absence of the necessary physical activity, an increase in body weight occurs and this leads to the development of a variety of pathologies of the endocrine and cardiovascular systems. Regular exercise stress increases a person's endurance, the body's resistance to disease, improves mood. It can be both daily exercises and walking, as well as any sports, family games, dancing or fitness classes.

Balanced diet. A person should receive a certain amount of nutrients with food (proteins, fats, carbohydrates, essential amino acids, vitamins, some fatty acid, minerals and trace elements), otherwise his health will not be at the best level. Smart food implies several basic rules: the ratio of proteins, fats, carbohydrates should be as 1:1:4; rational caloric content, the indicators of which depend on age, gender and characteristics of labor activity - the correspondence between the calorie content of the food that a person consumes and the energy that his body expends; meal frequency: at least 3 times a day for an adult; food quality: complete proteins, availability enough fiber, vitamins, microelements, minimal amount refractory fats; quality of cooking: sufficient heat treatment, restriction of fried, spicy, spicy; salt restriction. Try to include daily diet more fruits, vegetables, fish, and products made from flour coarse grinding. This will saturate the body with the necessary for normal operation substances. In addition, such food will strengthen your immunity and improve your well-being.

Healthy sleep. Good sleep allows all organs and systems of our body to relax after a hard day's work. An adult should sleep for at least eight hours. It is very useful to take a short walk in the fresh air before going to bed, and then ventilate the room. Calm, deep sleep is also prevented by eating too late, so dinner should be no later than 1.5 hours before bedtime.

Psycho-emotional component . A person in modern society is faced with stress every day: at home, at work and on the road; the ability to resist them and not develop conflict situations is our mental and social health. A person should live in peace with himself and society, do things that give him pleasure, in which case he will have much Great chance keep your health. Try to deal with the troubles and troubles of life easier. If problems suddenly arise in your life, solve them quickly, without postponing for later.

Hardening of the body. In everyday life of a person, hardening of the body is of great importance to increase its resistance to adverse environmental influences (increase in immunity, improvement of functional systems) and, as a result, the ability to resist diseases. The main purpose of hardening is to accustom the body to sharp fluctuations in temperature, increase its resistance to infections, develop immunity to diseases, in particular colds. The natural environmental factors that are widely used to harden the body include air, water and solar inhalation. The choice of hardening procedures depends on a number of objective conditions: time of year, state of health, climatic and geographical conditions living place. Hardening with air helps to increase the tone of the nervous and endocrine systems. Under the influence of air baths, digestion processes are improved, the activity of the cardiovascular and respiratory systems. Being in the fresh air improves the overall well-being of the body, influencing emotional condition, causes a feeling of cheerfulness, freshness. Clean fresh air contains enough oxygen for the body and contributes to a cheerful active mood, high performance. It is advisable to combine stay in the air with active movements: in winter - skating, skiing, and in summer - playing ball and other outdoor games.

Do not forget, your health is only in your hands. Admit to yourself whether you are really doing everything in your power to preserve and strengthen it.

Move more, eat right, smile more often! Be healthy!

Literature

1. Weiner E. Schoolchildren's health diary [Text] / E. Weiner // Health of children. - 2009. - No. 17. - P.18-19.

2. Zharova M. Health in the system of human values. [Electronic course] / M. Zharova. - Access Mode: http://www.woa/wa/Main?level1=main&level2=articles&textid=3364

3. Latypov I.K. Social and pedagogical essence of physical education in modern school[Text]/I.K. Latypov //M.: Pedagogical University"First of September". – 2010.- S. 5-8.

4. Pastukhova O.D. Safety of life activity [Electronic course] / O.D. Pastukhova.- Access mode: http://pastuhova-diplom.ru/index.php?id=16

5. Khomatgaleev E.R. A healthy lifestyle as a necessary condition for maintaining and strengthening human health and society [Electronic course] / E.R. Khomatgaleev. – Access mode: http://cl.rushkolnik.ru/docs/5110/index-6266.html.

GBPOU PO "Opochetsk Industrial Pedagogical College"

Similar information.

Lecture 12

Factors that promote health.

Cleanliness and comfort at home.

Physical activity and its impact on human health.

Hardening of the body and its impact on health.

Psychological balance and its importance for health.

Body cleansing.

The regime of the day, work and rest.

Rational nutrition and its importance for health.

Health promoting factors include:

Rejection of bad habits

Balanced diet

State of the environment

Physical activity

hardening

Personal hygiene

Daily regime

1. Refusal of bad habits

One of the most important factors for maintaining health is the eradication

bad habits (smoking, alcohol, drugs).

These health disturbers are the cause of many diseases,

drastically reduce life expectancy, reduce performance,

adversely affect the health of the younger generation and the health

future children.

Many people begin their recovery by quitting smoking, which is considered one of the most dangerous habits modern man. It is not for nothing that doctors believe that the most serious diseases of the heart, blood vessels, and lungs are directly related to smoking. Smoking not only undermines health, but also takes strength in the most direct sense. As Soviet experts have established, after 5-9 minutes after smoking a single cigarette, muscle strength decreases by 15%; athletes know this from experience and therefore, as a rule, do not smoke. Does not stimulate smoking and mental activity. On the contrary, the experiment showed that only because of smoking, the accuracy of the test, the perception of the educational material decreases. The smoker does not inhale everything harmful substances located in tobacco smoke, - about half goes to those who are next to them. It is no coincidence that children in families of smokers get sick respiratory diseases much more often than in families where no one smokes. Smoking is a common cause of tumors in the mouth, larynx, bronchi and lungs. Chronic and long-term smoking leads to premature aging. Violation of tissue oxygen supply, spasm of small vessels make the appearance of a smoker characteristic (yellowish tint of the whites of the eyes, skin, premature fading), and changes in the mucous membranes of the respiratory tract affect his voice (loss of sonority, reduced timbre, hoarseness).

The action of nicotine is especially dangerous during certain periods of life - youth, old age, when even a weak stimulating effect disrupts nervous regulation. Nicotine is especially harmful to pregnant women, as it leads to the birth of weak, low-weight children, and to lactating women, as it increases the incidence and mortality of children in the first years of life.

The next difficult task is to overcome drunkenness and alcoholism. It has been established that alcoholism has a destructive effect on all human systems and organs. As a result of the systematic consumption of alcohol, a symptom complex of morbid addiction to it develops:

Loss of sense of proportion and control over the amount of alcohol consumed;

Violation of the activity of the central and peripheral nervous system(psychosis, neuritis, etc.) and functions of internal organs.

Changes in the psyche that occur even with episodic alcohol intake (excitement, loss of restraining influences, depression, etc.) determine the frequency of suicides committed while intoxicated.

Especially bad influence alcoholism affects the liver: with prolonged systematic alcohol abuse, alcoholic cirrhosis of the liver develops. Alcoholism is one of common causes diseases of the pancreas (pancreatitis, diabetes). Along with changes affecting the health of the drinker, alcohol abuse is always accompanied by social consequences that harm both those around the patient with alcoholism and society as a whole. Alcoholism, like no other disease, causes whole complex negative social consequences that go far beyond health care and concern, to one degree or another, all aspects of the life of modern society. The consequences of alcoholism include the deterioration of health indicators of persons who abuse alcohol and the associated deterioration overall indicators population health. Alcoholism and related diseases are second only to cardiovascular disease and cancer as a cause of death.

2. Rational nutrition
The next component of a healthy lifestyle is a balanced diet. When about him in question, you should remember about two basic laws, the violation of which is dangerous to health.

The first law is the balance of received and consumed energy. If the body receives more energy than it consumes, that is, if we receive more food than is necessary for normal development person, for work and wellness, - we are full. Now more than a third of our country, including children, has excess weight. And there is only one reason - excess nutrition, which ultimately leads to atherosclerosis, coronary heart disease, hypertension, diabetes mellitus, and a number of other ailments.

Second law - conformity chemical composition diet physiological needs organism in nutrients Oh. Nutrition should be varied and meet the needs for proteins, fats, carbohydrates, vitamins, minerals Oh, dietary fiber. Many of these substances are irreplaceable, since they are not formed in the body, but come only with food. The absence of even one of them, for example, vitamin C, leads to illness and even death. We get B vitamins mainly from wholemeal bread, and the source of vitamin A and other fat-soluble vitamins are dairy products, fish oil, and liver.

Not every one of us knows that we need to learn a culture of reasonable consumption, to refrain from the temptation to take another piece of a tasty product that gives extra calories or introduces an imbalance. After all, any deviation from the laws of rational nutrition leads to a violation of health. The human body consumes energy not only during physical activity (during work, sports, etc.), but also in a state of relative rest (during sleep, lying down), when energy is used to maintain physiological functions organism - conservation constant temperature body. It has been established that in a healthy middle-aged person with normal weight body consumes 7 kilocalories per hour for every kilogram of body weight.

The first rule in any natural diet should be: - Eat only when you feel hungry.

- Refusal to take food in case of pain, mental and physical ailments, fever and elevated temperature body.

Refusal to eat immediately before bedtime, as well as before and after serious work, physical or mental.

It is very important to have free time for digestion of food. The notion that exercising after eating aids in digestion is a gross mistake.

Meals should consist of mixed foods that are sources of proteins, fats and carbohydrates, vitamins and minerals. Only in this case it is possible to achieve a balanced ratio of nutrients and essential nutritional factors, to ensure not only a high level of digestion and absorption of nutrients, but also their transportation to tissues and cells, their complete assimilation at the cell level.

Rational nutrition ensures proper growth and formation of the body, contributes to maintaining health, high performance and prolonging life.

People with chronic diseases need to follow a diet.

3. Environmental condition

Human intervention in the regulation of natural processes does not always bring the desired results. positive results. Violation of at least one of the natural components leads, by virtue of the interrelations existing between them, to the restructuring of the existing structure of natural-territorial components. Pollution of the surface of the land, hydrosphere, atmosphere and the World Ocean, in turn, affects the state of human health, the effect of the "ozone hole" affects the formation of malignant tumors, air pollution affects the state of the respiratory tract, and water pollution affects digestion, sharply worsens the general condition human health, reduces life expectancy. However, health obtained from nature is only 5% dependent on parents, and 50% dependent on the conditions surrounding us.

A person always strives to the forest, to the mountains, to the seashore, river or lake.

Here he feels a surge of strength, vivacity. No wonder they say that it is best to relax in the bosom of nature. Sanatoriums and rest houses are built in the most beautiful corners. This is not an accident. It turns out that the surrounding landscape can have a different effect on the psycho-emotional state. Contemplation of the beauties of nature stimulates vitality and calms the nervous system. Plant biocenoses, especially forests, have a strong healing effect.

The craving for natural landscapes is especially strong among the inhabitants of the city. Even in the Middle Ages, it was noticed that the life expectancy of citizens is less than that of villagers. The lack of greenery, narrow streets, small courtyards-wells, where sunlight practically did not penetrate, created unfavorable conditions for human life. With the development of industrial production in the city and its environs, great amount waste polluting the environment.

A variety of factors associated with the growth of cities, in one way or another, affect the formation of a person, his health. This makes scientists increasingly seriously study the impact of the environment on urban residents. It turns out that the conditions in which a person lives, what the height of the ceilings in his apartment and how sound-permeable its walls are, how a person gets to his place of work, whom he treats on a daily basis, how people around him treat each other, depends on the mood of a person, his ability to work , activity - his whole life.

In cities, a person comes up with thousands of tricks for the convenience of his life - hot water, telephone, various modes of transport, roads, services and entertainment. However, in big cities the shortcomings of life are especially pronounced - housing and transport problems, an increase in the level of morbidity. To a certain extent, this is due to the simultaneous impact on the body of two, three or more harmful factors, each of which has an insignificant effect, but in the aggregate leads to serious troubles for people.

So, for example, saturation of the environment and production with high-speed and high-speed machines increases stress, requires extra effort from a person, which leads to overwork. It is well known that an overworked person suffers more from the effects of air pollution, infections.

Polluted air in the city, poisoning the blood with carbon monoxide, causes the same harm to a non-smoker as a smoker smoking a pack of cigarettes a day. Serious negative factor in modern cities is the so-called noise pollution.

Given the ability of green spaces to favorably influence the state of the environment, they must be as close as possible to the place of life, work, study and recreation of people.

It is very important that the city be a biogeocenosis, if not absolutely favorable, but at least not harmful to people's health. Let there be a zone of life. To do this, it is necessary to solve a lot of urban problems. All enterprises that are unfavorable in sanitary terms must be withdrawn from the cities.

Green spaces are an integral part of a set of measures to protect and transform the environment. They not only create favorable microclimatic and sanitary conditions, but also increase the artistic expressiveness of architectural ensembles.

Special place all around industrial enterprises and highways should occupy protective green areas where it is recommended to plant trees and shrubs that are resistant to pollution.

In the placement of green spaces, it is necessary to observe the principle of uniformity and continuity to ensure the supply of fresh countryside air to all residential areas of the city. The most important components of the urban greening system are plantations in residential areas, on the sites of children's institutions, schools, sports complexes, etc.

The urban landscape should not be a monotonous stone desert. In the architecture of the city, one should strive for a harmonious combination of social (buildings, roads, transport, communications) and biological aspects (green areas, parks, squares).

The modern city should be considered as an ecosystem in which the most favorable conditions for human life are created. Consequently, these are not only comfortable dwellings, transport, and a diverse service sector. This is a habitat favorable for life and health; clean air and green urban landscape.

It is no coincidence that ecologists believe that in a modern city a person should not be divorced from nature, but, as it were, dissolved in it. Therefore, the total area of ​​green spaces in cities should occupy more than half of its territory.

In addition, it is also necessary to take into account objective factor health effects - heredity. This is the property inherent in all organisms to repeat in a number of generations the same signs and features of development, the ability to transfer from one generation to another the material structures of the cell, containing programs for the development of new individuals from them.

affect our health and biological rhythms. One of key features processes occurring in a living organism, is their rhythmic nature.

It has now been established that over three hundred processes occurring in the human body are subject to the daily rhythm.

4. Physical activity and its importance for health.

Goals:

to form concepts about motor activity; to study the importance of physical activity for human health;

to form concepts about a healthy lifestyle, about hardening; talk about the effect of hardening on the human body; learn the principles and methods of hardening.

Undermotor activity is understood as the sum of all movements produced by a person in the course of his life activity. This is an effective means of preserving and strengthening health, harmonious development of personality, and disease prevention. An indispensable component of motor activity are regular classes physical education and sports.

Motor activity has a beneficial effect on the formation and development of all functions of the central nervous system: strength, mobility and balance nervous processes. Systematic training makes the muscles stronger, and the body as a whole is more adapted to the conditions of the external environment. Under the influence muscle loads the heart rate increases, the heart muscle contracts more strongly, blood pressure rises. This leads to functional improvement of the circulatory system.
During muscular work, the respiratory rate increases, inhalation deepens, exhalation intensifies, and the ventilation capacity of the lungs improves. Intensive full expansion of the lungs eliminates congestion in them and serves as a preventive measure. possible diseases.
The ability to clearly, competently and economically perform movements allows the body to adapt well to any type of work activity. Constant physical exercise helps to increase the mass of skeletal muscles, strengthen joints, ligaments, growth and development of bones. In a strong, hardened person, mental and physical performance and resistance to various diseases.
Any muscle work also trains the endocrine system, which contributes to a more harmonious and full development of the body.
People who perform the required amount of physical activity look better, are mentally healthier, are less prone to stress and tension, sleep better, and have fewer health problems.

Motor activity is the leading factor in the recovery of a person, because. It is aimed at stimulating the body's defenses, at increasing the health potential. Full physical activity is an integral part of a healthy lifestyle that affects almost all aspects of human life.

5. Hardening as a means of improving health.

It has long been known that human health is 10-20% dependent on heredity, 10-20% on the state of the environment, 8-12% on the level of health care and 50-70% on lifestyle.

Healthy lifestyle - this is a balanced diet, sports, avoiding alcohol and smoking, and much more. Hardening also plays an important role.

hardening is a science-based system of using physical environmental factors to increase the body's resistance to colds and infectious diseases.

Hardening is an obligatory element of physical education, especially important for young people, as it has great importance to improve health, increase efficiency, improve well-being, mood and vigor. Hardening, as a factor in increasing the body's resistance to various meteorological conditions, has been used since ancient times.

Any improvement is a long training. Therefore, hardening is a kind of training of the body's defenses, preparing them for timely mobilization.

Hardening does not cure, but prevents the disease, and this is its most important preventive role. A hardened person easily endures not only heat and cold, but also sudden changes in external temperature, which can weaken the body's defenses.

The main thing is that hardening is acceptable for any person, i.e. it can be practiced by people of all ages, regardless of the degree physical development. Hardening increases the efficiency and endurance of the body.

Hardening procedures normalize the condition emotional sphere, make a person more restrained, balanced, they give vigor, improve mood. According to yoga, hardening leads to the merger of the body with nature.

There are no medical exemptions from hardening, only acute febrile illnesses. The opinion that hardening procedures are contraindicated for weakened people is deeply erroneous. The task of the healthcare professional is to correct selection and dosing of these procedures individually for each person. It is necessary to observe a number of rules: Systematic use of hardening procedures in all seasons, without interruptions. Gradual dose increase irritant. Accounting for age and individual characteristics of the human body. All tempering procedures should be carried out against the backdrop of positive emotions.

Violation of these rules results in the absence positive effect from hardening procedures, and sometimes to hyperactivation of the neuroendocrine system and its subsequent depletion.

Hardening measures are divided into general and special. General include correct mode day, balanced diet, exercise. Special hardening procedures include air hardening (air baths), sun ( sunbathing) and water (water procedures), etc.

Hardening principles:

a) The systematic use of hardening procedures.

b) The gradual increase in the strength of the irritating effect.

c) Consistency in hardening procedures.

d) Accounting for the individual characteristics of a person and his state of health.

e) The complexity of the impact natural factors.

Basic hardening methods.

1. Hardening by air.

Air is an environment that constantly surrounds a person. He comes into contact with skin - directly or through the fabric of clothing and with the mucous membrane of the respiratory tract.

a) Walking in the air.

Held at any time of the year, regardless of the weather. The duration of walks is set individually for each person, depending on the state of his health and age. The increase in walking time should be carried out gradually, taking into account both the listed factors and the degree of fitness of the body, as well as air temperature.

It is expedient to combine staying outdoors with active movements: in winter - skating, skiing, and in summer - playing ball and other outdoor games.

b) Air baths.

Prepare the body for subsequent hardening procedures, for example, hardening with water. The dosage of air baths is carried out in two ways: gradual decline air temperature and an increase in the duration of the procedure at the same temperature.

An important condition for the effectiveness of hardening in the open air is the wearing of clothing appropriate to weather conditions. Clothing must allow free circulation of air.

2. Hardening by the sun.

Sunbathing for the purpose of hardening should be taken very carefully, otherwise, instead of benefit, they will bring harm (burns, heat and sunstroke). Sunbathing is best in the morning, when the air is especially clean and not too hot, and in the late afternoon, when the sun is setting. Best time for tanning: in middle lane– 9-13 and 16-18 hours; in the south - 8-11 and 17-19 hours. The first sunbathing should be taken at an air temperature of at least 18C. Their duration should not exceed 5 minutes (then add 3-5 minutes, gradually increasing to an hour). Air baths time of receipt sunbathing can't sleep! The head should be covered with something like a panama, and the eyes with dark glasses.

3. Hardening with water.

a) Rubbing is the initial stage of hardening with water. It's the softest of all water procedures. It can be used at all ages, from infancy.

b) Pouring is the next stage of hardening. It is local and general. Local douche - dousing the legs.

in) A shower is an even more effective water procedure.

4. Hardening in the steam room.

People's experience, acquired over the centuries, indicates that the bath is an excellent hygienic, healing and hardening agent. Under the influence of the bath procedure, the body's working capacity and its emotional tone increase, recovery processes are accelerated after intense and prolonged physical work. As a result of regular visits to the bath, the body's resistance to colds and infectious diseases increases.

Thus, hardening is an important means of prevention. negative consequences body cooling or action high temperatures. The systematic use of hardening procedures reduces the number colds 2-5 times, and in some cases almost completely eliminates them.

The healing value of air, sunbathing, water procedures, no doubt. Hardened people get sick less, tolerate diseases more easily. The availability of hardening means is that they are always at hand, the main thing is that they can be used in one form or another, at any time of the year, in any conditions. They do not require complex equipment and special cabinets; the methods of their application in skillful hands are not difficult.

6. Personal hygiene

Important element healthy lifestyle - personal hygiene. It includes a rational daily regimen, body care, clothing and footwear hygiene. Special meaning also has a daily routine. With proper and strict observance of it, a clear rhythm of the functioning of the body is developed. And this, in turn, creates the best conditions for work and recovery.

Test questions:

Test on the topic "Healthy lifestyle"

1. A healthy lifestyle is

Physical education

List of activities aimed at strengthening and maintaining health

Individual system of behavior aimed at maintaining and strengthening health

Therapeutic complex of events

2. The formation of cancerous tumors in smokers causes

radioactive substances

nicotine

essential oils

hydrogen cyanide

3. What is the daily routine?

routine of daily activities

strict adherence to certain rules

a list of daily tasks, distributed by time of execution

the established routine of a person's life, including work, sleep, food and rest

4. What is a balanced diet?

food distributed over the time of eating

food tailored to the needs of the body

eating a set of certain foods

food with a certain ratio of nutrients

5. Name the nutrients that have energy value

proteins, fats, carbohydrates, mineral salts

water, proteins, fats and carbohydrates

proteins fats carbohydrates

fats and carbohydrates

6. What are vitamins?

Organic chemical compounds necessary for the synthesis of enzyme proteins.

Inorganic chemical compounds necessary for the functioning of the body.

Organic chemical compounds that are enzymes.

Organic chemical compounds found in food.

7. What is motor activity?

Any muscle activity that promotes optimal body function and well-being

Performing any movements in daily activities

Physical education and sports

The number of movements required for the body to work

8. What is hardening?

Increasing the body's resistance to environmental factors through their systematic impact on the body

Prolonged stay in the cold, in order to get used to low temperatures

List of procedures for exposure to cold

Swimming in the winter

9. What is personal hygiene?

List of rules for the prevention of infectious diseases

A set of hygiene rules, the implementation of which contributes to the preservation and promotion of health

Rules for caring for the body, skin, teeth

Performance medical events for disease prevention

10. What are the main motor qualities

Flexibility, endurance, speed and strength

Ability to play sport games jogging and doing gymnastic exercises

Number of movements per unit of time, maximum range of motion, muscle strength

The state of the muscles, expressing their readiness to perform movements

11. One of the most important areas of prevention is

healthy lifestyle

environmental protection

vaccination

environmental Safety

12. Healthy lifestyle includes:

environmental protection

improvement of working conditions

availability of qualified medical help

all answers are correct

13. Principles contributing to the preservation and promotion of health:

scientific

objectivity

mass character

all answers are correct

14. The oral method of promoting a healthy lifestyle is

daily interactions with others

lecture

audio recordings

dialogue with the doctor

15. Which of the following factors have greatest influence on individual health?

biological

environment

health service

individual lifestyle

16. To develop muscle endurance, you should perform

exercises on simulators

mindfulness exercises

muscle stretching exercises

body weight exercises

17. At what time of the day is a person's working capacity the lowest?

from 17 to 21

from 21 to 1

from 1 to 5

from 5 to 9

18. What does a healthy lifestyle not allow?

drinking

eating vegetables

fruit consumption

sports

19. What is a mandatory component of a healthy lifestyle?

Reading books

visiting lectures

sports

eating vegetables

20. Health is a state of complete ...

physical well-being

spiritual well-being

social welfare

all answers are correct

Health is one of the most important life values ​​of a person, a guarantee of his well-being and longevity. Understanding the content of the word “health” has gone through a number of stages. Initially, health meant the absence of any diseases, and a healthy person was considered to have no signs of illness (no pain anywhere, normal temperature). Indeed, if a person does not complain about anything, works without going to a doctor, others have the right to consider him healthy.

The most complete is the following definition of the concept of health: health is a set of physical and spiritual qualities and properties of a person, which are the basis of his longevity and necessary condition for the implementation of his creative plans, highly productive there for the benefit of society, the creation of a strong family squad, the birth and upbringing of children.

Illness, illness can manifest itself in a variety of ways and so urgently that a person immediately begins to regret his lost health. The most famous and bad sign ill health - pain. It can be dull, sharp, pulsating, shooting, stabbing, pressing, burning, etc. Another sign of ill health bad feeling, weakness, malaise, interfering or not giving the opportunity to fully perform the usual work. Another sign of ill health is a violation of the activity of individual organs, for example, a sharply increased heart rate during work and shortness of breath at rest, coughing and wheezing in the lungs, heaviness in the liver, etc.

What environmental factors, as well as the characteristics of human behavior, contribute to the preservation and strengthening of his health?

The first factor that improves health is a clear and correct daily routine. A person must do not only what is necessary, to which he is directly urged natural needs(eating, sleep), but also what is good for health (exercise, etc.). Thanks to a clear regimen, the body experiences less stress, the expended forces are restored faster and more fully, the body wears out less. The inability of a person to force himself to adhere to a certain and clear daily routine is a sign of disorganization, weakness of character, lack of will.

The second factor that improves health is high physical activity, sufficient physical activity.

In the process of the development of human society and the emergence of classes, a contradiction between physical and mental labor appeared and became fixed. At the same time, the hardest, exhausting physical labor fell to the share of the exploited, labor is not a joy. The opportunity not to engage in physical labor was regarded as a privilege. It is no coincidence that the Russian boyars wore long-sleeved caftans: this emphasized their high social position, the ability to do nothing with their own hands. From here, by the way, the expression “slipshod” was born, i.e. doing work carelessly, without diligence, somehow. Labor periods of rest were very short and random: in order to somehow feed themselves, they had to work almost all the time. And as a result, in the everyday minds of people, there was an idea that physical activity is bad, and the ability to live without physical effort is good.

But ask any person the question: what is the main sign of the living? The correct answer is “the ability to move independently”. Without movement there is no life, and in one form or another it is inherent in any living being, regardless of the degree of its complexity. As the great Russian physiologist I.M. Sechenov, “the whole infinite variety of external manifestations brain activity finally comes down to only one phenomenon - muscular movement.

Man has reason to consider himself "the king of nature" because he is able to comprehend its laws and use them in his own interests, but he cannot get out of obedience to them. Always and everywhere attempts to obey the laws of nature have been fatal to man, and it cannot be otherwise.

In recent decades, diseases of the cardiovascular system have become one of the main causes of premature death of people, especially in developed countries.

What happens with hypodynamia? First, the activity of the heart is weakened. Secondly, metabolic disorders occur, one of the manifestations of which is the accumulation of excess body weight. Thirdly, they develop degenerative changes(dystrophy) of muscle and other tissues. Fourthly, a violation of the normal ratio between muscular and mental efforts leads to excessive excitation of the central nervous system. As a result of all this, the body's resistance to infections and mental stress decreases, to different kind overload, performance decreases, the aging process accelerates. Ultimately, diseases such as atherosclerosis, hypertension, myocardial infarction, and diabetes mellitus develop.

A person must learn: constant feasible physical activity is necessary and very useful, it not only does not exhaust the body, but, on the contrary, makes it more resilient and stronger, more resistant to disease.

The third factor that strengthens health, permanent communication with nature, the use of its beneficial factors - fresh air, water, sun. Clean fresh air contains enough oxygen for the body and contributes to a cheerful active mood, high performance.

Apart from beneficial influence on a person of the already mentioned natural factors of a physical nature, being in the bosom of nature itself provides an opportunity for psychological relaxation, well relieves nervous tension, and calms. Very useful switch: from active work, communication for a while, move on to a quiet stay in the forest, spend a rest, picking mushrooms, berries, fishing. There are no other ways of rest that could compare with these in terms of degree. beneficial effects on the human psyche.

Healthy lifestyle - is a category general concept"lifestyle", which was mentioned above, and includes favorable conditions for a person's life, the level of his culture and hygiene skills, which allow maintaining and strengthening health, preventing the development of its disorders and maintaining an optimal quality of life. Formation of a healthy lifestyle includes:

Creation of a permanent information and propaganda system aimed at increasing the level of knowledge of all categories of the population about the impact on health of all negative factors and the possibilities of reducing this impact;

Sanitary and hygienic education of the population;

Reduction in smoking prevalence and consumption of tobacco products, reduction in alcohol consumption, prevention of drug use and drugs;

Attracting the population to physical culture, tourism and sports, increasing the availability of these types of health improvement.

An important role in the formation of a healthy lifestyle (HLS) belongs to its promotion. The goal of promoting a healthy lifestyle is to form a hygienic behavior of the population based on scientifically based sanitary and hygienic standards aimed at maintaining and strengthening health, ensuring a high level of working capacity, and achieving active longevity.

To achieve this goal, it is necessary to solve following tasks:

Providing the necessary medical and hygienic information about healthy lifestyles for all social and age groups of the population;

Stimulating the activities of state bodies and public organizations to create conditions for a healthy lifestyle of the population;

Involvement of all health workers in health education and educational activity;

Organization of a nationwide movement for the formation of a healthy lifestyle, joining forces with national movements of this kind in foreign countries.

The most important areas of healthy lifestyle promotion can be considered the following:

Promotion of factors contributing to the preservation of health:

occupational health;

Healthy sexuality;

Balanced diet;

Personal hygiene;

rest hygiene;

Optimal driving mode;

Physical culture and sports;

Ability to cope with stress;

hardening;

Hygiene of marital relations, including family planning;

Psychohygiene;

Medical and social activity;

Environmental hygiene.

Hygienic education and training of citizens should be carried out in the process of education and training in preschool and other educational institutions, in the preparation, retraining and advanced training of employees through the inclusion of sections on hygiene knowledge in the training programs.

Among the complex indicators that characterize the lifestyle of a particular individual include the way of life, standard of living, quality and style of life. Way of life - national-social order of life, way of life, culture, customs. So, for example, customs determined by specific historical realities are actions that are formed in stereotypically repetitive situations. They, in turn, create habits - regularly repeated actions, the implementation of which has become a need.

The concept of standard of living includes food consumption, education, employment, working conditions, housing conditions, social Security, clothing, recreation, free time, human rights. At the same time, quantitative indicators of the standard of living are not the ultimate goal, but only a tool for creating better living conditions. Lifestyle - psychological individual characteristics behavior. The concept of "quality of life" will be discussed in the next lecture.

Secondary prevention- is a complex of medical, social, sanitary-hygienic, psychological and other measures aimed at early detection and prevention of exacerbations, complications and chronicity of diseases, life restrictions that cause maladaptation of patients in society, reduced working capacity, including disability and premature death.

Tertiary prevention, or rehabilitation (health restoration) is a complex of medical, psychological, pedagogical, social measures aimed at eliminating or compensating for life limitations, lost functions, with the aim of full recovery social and professional status.

Group and public level medical prevention, as a rule, is not limited to medical events, but includes comprehensive programs prevention or mass health promotion campaigns. Preventive programs are a systematic summary of the main activities in this area. Prevention programs can be comprehensive or targeted. The process of forming and implementing programs includes a full program cycle, consisting of four main components:

Analysis is the initial component of the program cycle, including the process of studying the state of health of the population, the conditions and factors influencing its formation, and the potential for health promotion and disease prevention;

Planning is a component that includes the process of choosing priorities, goals and objectives, methods and means of achieving them, forecasting resource provision and end results;

Implementation includes a set of political, legislative, organizational and technical measures for the implementation of the preventive program;

Evaluation is a dynamic process aimed at determining the effectiveness of the measures envisaged by the program, which includes an assessment of planning, implementation progress and results obtained. Program cycle evaluation is an integral part of the prevention program management process.

The quality of preventive medical care is a set of characteristics that confirm the compliance of the provision of preventive medical care with the existing needs, expectations of the patient and society, state of the art medical science and medical and preventive technologies. The quality of preventive medical care is characterized by:

The adequacy of the measures, technologies and resources used for the goals of health promotion and disease prevention;

Safety of applied preventive medical measures;

The effectiveness of ongoing preventive medical measures;

Availability and accessibility of the required type of preventive medical services;

The optimality of the preventive medical services provided and their continuous improvement;

Continuity and continuity of the process of education and rehabilitation of patients in the healthcare system;

Efficiency and timeliness of applied preventive medical measures;

The ability to meet the needs of individual patients, groups and the entire population in preventive activities;

Stability of processes and results obtained;

The effectiveness of the applied preventive medical measures (the ratio of the costs of providing preventive medical care to the result obtained) to achieve a positive medical, social and economic balance.

Smoking is not only a risk factor for cancer, but also a factor contributing to almost a third of all cardiovascular diseases. It is now generally accepted that smoking cessation is one of the most effective measures improvement of the population in developed and developing countries. AT last years there has been a marked increase in the number smoking women and girls.

Thus, in the prevention of non-communicable diseases, the fight against smoking should be given an important place. Careful scientific analysis shows that in the fight against cardiovascular diseases alone, 50% of success can be attributed to a decrease in the number of smokers in the population. When you stop smoking after ten years, the risk of developing cardiovascular disease becomes the same as that of non-smokers.

Food. Proper, rational nutrition and maintaining energy balance are the foundation for the prevention of many non-communicable diseases. Rational nutrition should be understood as a physiologically complete nutrition of people, taking into account gender, age, nature of work and other factors that contribute to maintaining health, increasing resistance harmful factors environment, as well as high physical and mental performance, active longevity.

The main principles of rational nutrition are:

Energy balance of the diet (correspondence of energy consumption to energy consumption);

The balance of the diet for the main components (proteins, fats, carbohydrates, trace elements, vitamins);

Mode and conditions of eating.

Excess nutrition is an excessive systematic consumption of food (for example, salt, fat, sugar, etc.) or an energy-intensive diet that does not correspond to physical costs. Inadequate nutrition (lack food) [MH] is a reduced quantitative or qualitatively reduced consumption of nutrients or individual components, insufficient caloric content of the diet for life support in accordance with physical need.

Low physical activity. In the second half of the XX century. a sedentary lifestyle has become a mass phenomenon. At present, in economically developed countries, there are few types of work that require physical exertion. The development of agriculture, urbanization, automation and other benefits of civilization make a person's way of life sedentary, while for millions of years in the process of evolution, the main occupations of man were hunting and gathering edible fruits and plants. Under the influence of these types of activity, adaptation of physiological and metabolic processes in the body took place. Man, remaining a hunter and gatherer of fruits in his physiological and metabolic processes, is forced in modern society to lead a sedentary lifestyle, accompanied by constant excesses.

Alcohol and drugs. Alcoholism and drug addiction are among the most acute health problems in most countries of the world. Widely described acute and chronic diseases caused by overuse alcohol. In many countries, mortality from cirrhosis of the liver has increased in recent decades, there are compelling evidence the effect of alcohol consumption on increased blood pressure; even in cases where consumption is not considered excessive, alcohol contributes to the development of other socially significant diseases.

High blood pressure. Approximately one in five people living in economically developed countries has high blood pressure, but most hypertensive patients do not control their condition. Doctors" American Association heart "call hypertension" silent and mysterious killer ". The danger of arterial hypertension is that this disease in many patients is asymptomatic and they feel healthy people. Doctors even have such an expression - "the law of halves." It means that of all persons with arterial hypertension half are unaware of their illness, and of those who do, only half are being treated, and of those who are being treated, only half are being treated effectively.

Diabetes. Diabetes is a powerful risk factor for cardiovascular disease and other serious, disabling diseases. In the development of diabetes important role plays hereditary predisposition Therefore, people with a family history of diabetes should check their blood sugar levels regularly. Patients with diabetes should try to eliminate other risk factors for noncommunicable diseases, such as overweight body, physical inactivity, as this will also contribute to an easier course of diabetes. Smoking cessation, normalization of blood pressure, rational nutrition are very important. Proper and timely treatment of the underlying disease will prevent the development of other concomitant diseases. In most countries of the world there are special programs aimed at combating this serious disease.

Psychological factors. Recently, there has been an increasing role psychological factors in the development of cardiovascular and other diseases. Although these factors have always been of great importance in the development of the most important socially significant diseases, the lack of the possibility of their quantitative assessment makes it difficult to prove their specific role in the epidemiology of certain diseases. However, the role of stress, fatigue at work, feelings of fear, hostility in the development of cardiovascular diseases has been proven. Psycho-emotional stress is caused by working conditions - excessive tasks for the day, unhealthy environment in the workplace. Poverty and social insecurity can also be causes of stress.

Each of these factors has a significant impact on the development and outcome of major diseases, however, even a moderate total increase in the number of factors greatly increases the risk of pathology. Therefore, multifactorial programs covering the general population are currently the most promising preventive programs.