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

Most people underestimate the possibilities of a healthy lifestyle, and for many it is associated only with prohibitions. In fact, a healthy lifestyle does not involve sacrifices, but on the contrary, it turns into acquired years of life and good health. Especially for World Health Day, we have collected 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 through active movement will your body "accumulate" 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. The more nervous a person is, 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. Experts from various countries have proven 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 - mainly smoked meats and foods fried in fat, protein foods after high heat treatment, canned, pickled and salty foods, foods 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. It is sleep that helps to restore physical strength, restore clarity to the head, improve memory and attention, get a good mood, and increase immunity.

Drive a sad mood by any means, because pessimism is a veiled form of chronic depression, which is responsible for the occurrence of 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 exercises, running and contact sports you should be careful - firstly, they are traumatic, and secondly, it is better to do them under the supervision of an instructor.

Do not sit at home - actively meet with friends, go to theaters, cinemas and museums. A life filled with positive emotions can compensate a lot.

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

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

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

Furnish your apartment with potted green plants, indoor plants not only help brighten up rainy days, but also have medicinal 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.

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Do not forget to brush your teeth - this should be done in the morning and in the evening. Dentists claim that it is impossible to replace a toothbrush with chewing gum or a simple mouth rinse.

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 handy 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.

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

Definition of the concepts of "health", "healthy lifestyle"

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

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

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

Prerequisites for the development of the healthy lifestyle concept

Among other things, it is necessary to find out exactly what prerequisites helped to define the named phenomenon. A healthy lifestyle began to be of particular interest to society in the 70s of the last century. This was due to the fact that the development of scientific and technical progress has radically changed a person's life, due to which the issue of strengthening immunity and increasing life expectancy has become acute.

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

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

and its components

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

1. Education and from early childhood (in the family and educational institutions).
2. Creating a safe environment that promotes the all-round development of the body and does not harm health.
3. Rejection of bad habits and the formation of a negative attitude towards them.
4. Developing a food culture that encourages eating healthy foods in moderation.
5. The need for regular physical activity, the intensity of which corresponds to the age and general condition of the body.
6. Knowledge and observance of the rules of hygiene (both personal and public).

Key Aspects

It should be noted that HLS has a rather versatile definition. What is a healthy lifestyle can be formulated with confidence, given the combination of several aspects:

1. Physical involves maintaining good health and strengthening the body's defense mechanisms.
2. Emotional - the ability to control emotions, adequately respond to problems.
3. Intellectual - the ability to search for the necessary information and its rational use.
4. Spiritual - the ability to set life guidelines and follow them.

How a healthy lifestyle is formed

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

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

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

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

Compliance with the daily routine

As you can already see, a healthy lifestyle consists of many elements. Its basic concepts and definitions are numerous components that make up the complex structure of a healthy lifestyle. Perhaps the most important role is played by the correct regimen of the day. If there is a clear schedule, the body begins to work automatically. Thus, fewer resources are spent on the performance of certain tasks. It also significantly reduces stress.

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

No more than 8 hours per day should be assigned to work. At the same time, active work should be accompanied by short, but regular periods of complete relaxation. This applies not only to professional duties, but also to household chores.

Catering

Nutrition plays a decisive role in such a task as the formation of a healthy lifestyle. Determining the right diet helps to saturate the body with all the necessary substances that will ensure its smooth operation. Healthy eating includes the following:

• reduction in the amount of animal fats;
• refusal of fatty meats (preference should be given to poultry);
• rejection of fast carbohydrates (sweets, fast food, muffins);
• fractional meals (frequent, but in small portions);
• refusal of a late dinner;
• intensive fluid intake;
• eating fresh foods that have undergone minimal heat treatment (or without it at all);
• matching the amount of consumed and consumed energy.

conclusions

To ensure the smooth functioning of all body systems, as well as good health, it is necessary to follow the principles of a healthy lifestyle. It takes a lot of willpower to get on this path. Nevertheless, after a while it will become a habit, and the healthy lifestyle rules will be carried out automatically. You will work productively and look younger.

A healthy lifestyle is a very common concept today, 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 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 of healthy lifestyle.

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, drugs. Here it is very important 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 yoga teaching calls us to do. How can we 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 ourselves, our physical body, we improve 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 there is a whole abyss of new 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. You should not overload your body and rush into the pool with your head - this will do more harm than good, start with a balanced diet 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 of 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, at a certain age, the understanding comes 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.

The physical basis of a healthy lifestyle is impossible without a spiritual basis, they complement each other, unfortunately, the realization of this fact comes to a person at a later 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 foods, 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 ideal method of maintaining a healthy lifestyle.

The concept of " healthy lifestyle" in the opinion of different people turns out to be quite controversial, which is connected with two problems. Firstly, in the most healthy way of life, each person does not see the totality of the components that form it, but only that aspect of it with which he is best acquainted. This is the reason for the well-known thesis: a healthy lifestyle is no drinking, no smoking and physical education. There is nothing surprising in such a view, because in itself it is indisputable, obvious. But if you prove that you understand the issues of rational nutrition, psychoregulation, hardening ... - here you can already meet not only associates, but also opponents.

Secondly, the difficulties in the objective characterization of a healthy lifestyle are due to the fact that so far, unfortunately, there are no scientifically based recommendations regarding almost any component that forms life activity. This is evidenced, for example, by the differences and inconsistency of the recommendations available on these issues in different countries (for example, on rational nutrition, determining normal body weight, etc.) or periodically growing praises, and then blasphemy against one or another means of life (for example, on childbirth in water, on "Baby" by U.K. Ivanov, on certain traditional medicine, etc.). That is why a person turns out to be a hostage to the currently dominant view, intrusive advertising, incompetent people (alas, sometimes including doctors whom we blindly trust), the dubious quality of available literature, etc.

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

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

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

There are a number of circumstances common to all people and built on the basic principles of organizing and maintaining a healthy lifestyle, which will be discussed below. For now, we only note a number of key provisions that underlie a healthy lifestyle:

• An active carrier of a healthy lifestyle is a specific person as a subject and object of his life and social status.
• In the implementation of a healthy lifestyle, a person acts in the unity of his biological and social principles.
• The formation of a healthy lifestyle is based on a person's personal motivational attitude to the realization of his social, physical, intellectual and mental capabilities and abilities.
• A healthy lifestyle is the most effective means and method of ensuring health, primary prevention of disease and meeting the vital need for health.

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

What should be filled with a lifestyle in order to consider it healthy? An analysis of the factors that help and harm health in our daily behavior should help in this (Table 4).

Table 4. Lifestyle factors affecting human health

Factors	Positive	Negative
Goals in life	clear, positive	Missing or unclear
Assessment of one's achievements, place in life (self-assessment)	Satisfaction, feeling of well-being	Dissatisfaction, failure syndrome
Set up for a long healthy life	Formed	Absent
Dominant mood (emotional state)	Emotional harmony	Negative emotions, fixation on stressful conditions
The level of culture - general, spiritual, moral, physical
Attitude towards health
health mentality	Formed	Absent
The level of health culture, including:		Low or absent
Health awareness	Formed	Absent
The place of health in the hierarchy of values ​​and needs	priority	Other priorities (materialism, career) to the detriment of health
The level of knowledge about the preservation and promotion of health (valeological education)	High, striving to improve valeological education	Low, lack of desire to master valeological knowledge
Lifestyle including:	Healthy	Unhealthy
Socially useful activity	Favorite work (study), professionalism	Dissatisfaction with work (study)
Wellness, including physical activity	Optimal	Missing or insufficient
self control	Using the integral method of assessing one's condition	Absence, ignoring the consequences of bad habits
Disease prevention	Permanent, efficient	Ineffective, unreasonable self-medication
Attitude to the norms of healthy lifestyle in everyday life	Compliance, healthy habits	Bad habits, unhealthy behavior
The regime of the day, work and rest	clear, rational	Messy
	Complete	Poor quality
State
	Normal	Too much or too little
Preventive medical examinations	Regular	untimely
Score for optimal and normal health	Corresponds	Does not match
The adaptive capacity of the body	Sufficient	Insufficient
Heredity	Unburdened	weighed down
Diseases	Missing
living conditions
Socio-political	Favorable	Adverse
Economic (material)	Sufficient	Insufficient
Environmental	Favorable	Adverse
Household, including the influence of others	Favorable	unfavorable
Stress loads at work (at school) and at home	Moderate	excessive
Relationships in the family	Healthy	Distressed
Parenting	With a focus on health	Contrary to the norms of healthy lifestyle
The impact on children of the behavior of parents, teachers, health workers	Positive - examples of compliance with healthy lifestyle standards	Negative - neglect of the requirements of a healthy lifestyle
Social circle (company)	Pleasant, healthy	Unhealthy or lack of communication, loneliness
Public assessment of personality and human activities	Positive, approval and support	Negative, social isolation, lack of support

Principles of a healthy lifestyle

Taking into account all the above prerequisites, which must correspond to a healthy human life, it is possible to formulate the principles of organization and maintenance of a healthy lifestyle.

1. The principle of responsibility for one's health: only a reasonable attitude to health allows a person to maintain vigor, high performance, social activity and achieve longevity for many years. And, of course, every person should understand that his health is the calmness of people close to him, the viability of his future children and the strength of the country. Sick people give birth to sick children. A country of frail and sick people is a country without a future. A sick person is, to one degree or another, a burden for relatives and others. And this means that a person's health reflects his degree of responsibility to his parents, children and to the Fatherland.

So, ensuring a healthy lifestyle is possible only if the person himself wants to be healthy. Indicative in this respect is the opinion of L.H. Tolstoy, who paid much attention to health himself: “The demands of people who smoke, drink, overeat, do not work and turn night into day, that the doctor makes them healthy, despite their unhealthy lifestyle, are ridiculous.” But, as the second law of thermodynamics says, a system left to itself moves in the direction from order to disorder. Therefore, in order to ensure health, it is necessary that a person in his behavior constantly remember: good and reliable health is the main condition for the realization of the richest physical, mental, mental capabilities that nature has laid in us from birth, and a person’s life expectancy can reach 120-150 years ! To be healthy or to restore health requires significant personal efforts that cannot be replaced by anything (for example, pills). A person is so perfect that it is possible to restore him to health from almost any state; but with the progression of the disease and with age, this will require more and more effort. As a rule, a person resorts to these efforts if he has a vital goal, motivation, which each person has his own. However, the set of such vital goals is not so great: social success, love, family, fear of death, and some others. will not be able to fully recover. Only from day to day, maintaining and strengthening one's health, refusing temptations harmful to health, a person can maintain a sense of happiness and high efficiency until old age.

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

3. The principle of individualization due to the premise that each person is unique both in terms of biological (genotypic), and psychological and social. Therefore, each of us should have our own healthy lifestyle program, which should take into account the relevant features.

Accounting for genotypic factors involves making adjustments to the healthy lifestyle program related to body type, metabolic characteristics, the predominant nature of autonomic regulation, biorhythmological indicators, etc. Therefore, the construction of a healthy lifestyle should correspond to the indicated circumstances in such a way as to correspond to the genetic specificity of a given person, and not contradict it.

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

Accounting for social factors suggests that this person, being a member of society, belongs to a given social group that makes certain demands on him, but, on the other hand, the person himself has certain social claims. In this case, the program of a healthy lifestyle should find a place for measures that optimize the relationship of a person with others, help prevent unhealthy conflicts and equip him with methods of overcoming conflicts, etc.

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

Accounting for the level of culture of a person suggests that the organization of his life activity should be determined by his life priorities, among which one of the main ones is his attitude to health. In this regard, the education of a culture of health, healthy needs and the inculcation of healthy lifestyle skills is of particular importance.

4. Principle of moderation means that moderate loads should be used to train functional systems. By "moderate" we mean those that cause an average degree of fatigue, the consequences of which, with the correct organization of the lifestyle, should not last more than 24 - 36 hours. Smaller loads (mental, intellectual, physical), as a rule, do not contribute to the growth of body reserves, and more significant ones can lead to overwork. At the same time, it should be borne in mind that the load of any system, to one degree or another, causes corresponding shifts in others, therefore, poor sleep, visiting a bath, feeling unwell, etc., should already be taken into account in the organization, for example, of physical activity. Therefore, the moderation of loads should be spoken of from the point of view of the organism as a whole, and not only the most loaded system.

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

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

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

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

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

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

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

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

Healthy lifestyle - what is it?

Today everyone's life is full of events, technologies and temptations. In our developed time, people are used to running somewhere and in a hurry, to make the most of it. Work fast, learn new things, eat fast food, be treated with drugs with an immediate effect. There is no extra minute for relaxation and elementary attention to yourself. However, sooner or later health will fail. It does not happen on time and always brings bad results.

It is easy to avoid this outcome. Just know and follow the rules of a healthy lifestyle. What kind of "beast" is this? A healthy lifestyle is a set of healthy habits that only positively affect a person’s life. With it, you can improve health, increase life expectancy and be happy. Healthy lifestyle is especially relevant in recent times. Technological progress, poor ecology and inactivity have a detrimental effect on people. Various kinds of loads appear, leading to diseases, often chronic. In this regard, healthy lifestyle is extremely important for our society.

What does the HOS consist of?

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

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

Proper nutrition

Eating right, first of all, means eating only healthy foods. They provide replenishment of the body with various substances that help it grow and function. Proper nutrition should be exceptionally balanced.

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

1. Food should be varied. This means that the diet must include products of both animal and vegetable origin;
2. The calorie content of the diet should not exceed the daily allowance. Everyone has her own. When calculating the calorie intake, many aspects of lifestyle are taken into account. For example, the presence of physical activity, excess weight, illness, etc.
3. At least 5 meals per day. They include three main and two snacks. You can't starve - it's an axiom. To always feel good, learn to eat 5 times a day at the same time;
4. Eat slowly. Thus, you will feel a sense of fullness in time, do not overeat and enjoy the taste;
5. Chew food well. This is a salvation for the stomach and the entire digestive system. Experts recommend chewing food at least twenty times;
6. Eat liquid. Be sure to eat soups daily. They promote the secretion of gastric juice. This soups simplify the process of digestion of other dishes;
7. We eat vegetables and fruits rich in vitamins. This is a great snack option. Fresh vegetables and fruits will not only satisfy hunger, but also replenish the lack of nutrients;
8. Drink, drink and drink again. The norm of water per day is 1.5-2 liters. Tea, coffee and soups do not count. Drink a glass of water in the morning on an empty stomach. For taste, you can add lemon;
9. We use dairy products. Best low fat, but not fat free. They contain healthy protein and contribute to speedy digestion;
10. Don't be lazy, eat only freshly prepared meals. Over time, food loses its beneficial properties.

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

Sports and physical activity

Our body is our main tool. With it, we can perform all our functions. Therefore, it is very important that the body is always in order. First of all, they need to be used. Movement is life. Better not to say. Let's take a car as an example. If it sits idle for many years, it will rust and become unusable. So is our body. The less we move, the greater the risk of disease. Well, if you have a lot of free time. You can attend group classes, work out in the gym or dance. There are a lot of options. But what to do if you are a busy person and have almost no free time? The ideal option for you is morning exercises. Dedicate 10-15 minutes a day to it, and your body will always be in excellent condition.

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

Personal hygiene and healthy sleep

hardening

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

1. Taking air baths. This is the most affordable and easy way. Try to often arrange walks in the fresh air, ventilate the premises. Get out of town in the summer. Clean forest air is the best disease prevention;
2. Sunbathing. No less effective for a person is being in the sun. However, you should be careful with it and avoid direct rays at noon. Also, burns and heat strokes should not be allowed;
3. Walking barefoot. Our feet have many sensitive points. Their massage leads to the normalization of the work of important organs;
4. rubdowns- soft and gentle way of hardening. It is suitable even for small children. The process involves rubbing the body with a massage mitt, washcloth or wet towel;
5. Pouring cold water- the most famous way. Can be covered completely or partially. It is important to wipe yourself with a dry towel after the procedure;
6. Cold and hot shower. The alternation of cold and hot water gives the skin tone, rejuvenates and hardens the body.
7. Winter swimming. This type of hardening requires a responsible and careful attitude. Before starting the procedure, you should consult with your doctor.

Rejection of bad habits

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