More people die from overeating than from starvation.
Move more, live longer
Take care of the dress again, health from a young age
…

Hello, friends. How many different proverbs and sayings there are about health, about how to protect it and how not to ruin it. Are we listening to them or not?

In this article, we will try to briefly understand
daily lifestyle for health . And how to turn it into a (healthy lifestyle).

money or health

Many believe that if they had money, then they could improve their health and acquire happiness. On the one hand, this is true - if there is no money, then there is nothing to go to the hospital, because you have to pay for all services, and medicines cost a lot of money. On the other hand, if a person is terminally ill, then everyone knows that no amount of money will help.

Fortunately, today people have become more serious about their health and try to lead a healthy lifestyle.

A lot of literature, the Internet, television allow you to learn, completely free of charge, about various health-improving methods, such as fasting, breathing exercises, physical health classes, vegetarianism, a raw food diet, and yoga.

This list can be continued indefinitely. If only she had the willpower to do it all.

Bad habits

Of course, unfortunately, not all people take their health seriously. Many people cannot get rid of bad habits that have stuck like leeches, and it is very difficult to get rid of them. This is the daily use of alcohol, for example.

Smoking

At one time, one of these "bloodsuckers" pestered me too. My smoking experience is 22 years. And I, like no one else, can say about the dangers of smoking: it is shortness of breath during physical exertion, high blood pressure, etc. Fortunately, I have overcome this bad habit.

And how many “troubles” smoking brings to others, these are various lung diseases, heart attacks, cancer, etc. The appearance of a smoker also wants the best - yellow teeth, nails, unhealthy decrepit skin, bad breath. More details…

In many countries, smoking is banned in most public places. And I think, friends, that this is right, because it is not very pleasant to breathe caustic while relaxing in a restaurant or other public place. Being close to a smoking person, without wanting it, we become passive smokers.

I would like to add that constant and prolonged smoking leads to premature aging ...

Turns out:
if a person smokes from 1 to 9 cigarettes a day, then he shortens his life (on average) by 4.6 years compared to non-smokers;
if smokes from 10 to 19 cigarettes, then for 5.5 years;
if you smoke 20 - 39 cigarettes, for 6.2 years.

Scientists have found that smoking is twice as dangerous for a growing organism as for an adult. According to statistics, people who started smoking before the age of 15 die from lung cancer 5 times more often than those who started smoking after 25 years of age.

All this applies to!

Alcohol

Now let's talk about such a bad habit as alcohol consumption. It's no secret that drinking alcoholic beverages has been entrenched in our society for a long, long time. Someone drinks to relieve stress, someone to cheer up, some drink only on holidays, and someone abuses "hot" all the time.

But whatever the reason for this habit, it must be remembered that it is detrimental to the body.
After all, alcohol causes diseases of the heart, liver, kidneys, brain damage. It is a poison to every living cell in the body. Teenage alcoholism is especially dangerous, because it arises and develops 4 times faster than in adults.

Every person who has tried alcohol has probably noticed that something is wrong with him: as if he is losing control of himself, saying and doing things that he did not say and would not do in a sober state. The drinking person becomes nervous and aggressive, loses friends, and finally loses his job, family and happy life. So is it worth drinking to take such risks ... read what awaits you every day if you stop drinking.

Now I drink very rarely - red, dry wine is not more than a glass. I have already talked about the advantages of not drinking alcohol.

Food

A person is the creator of his own health, and he must treat it with great seriousness. This is primarily about nutrition.

Irregular eating, unhealthy eating, overeating can bring considerable harm to our body. And if we eat too much, then we begin to gain weight, which leads to obesity. Obesity, in turn, entails serious health problems: the development of atherosclerosis, coronary heart disease, hypertension, diabetes, and many other diseases.

Therefore, you need to eat moderately, within reason, ( ), the intervals between meals should not be too long (no more than 5-6 hours). By the way, this technique even helps to lose weight.

I would like to focus on the quality of the food consumed. The systematic intake of dry food, without hot meals, as well as the use of junk food brings great harm to the body. Various fast foods, chips, crackers sprinkled with harmful flavors, soda destroy our stomach.

Nutritionists say people should remember the wise adage "an apple for dinner, you don't need a doctor." This means we should eat more fresh vegetables and fruits, which are high in fiber and vitamins A, B, C and E.

The following vegetables and fruits should always be present in our diet:
Brussels sprouts, cauliflower - contain substances that block cancer cells;
beets, herbs, bell peppers, carrots and tomatoes, as well as cherries, apricots and watermelon are rich in beta-carotene.

Details.

Movement

Movement is life. It's no secret that exercise is an integral part of a healthy lifestyle...
A person who does not move enough cannot be healthy. Those who constantly lead an active lifestyle feel much more energetic, more organized and less tired.

The appearance of such a person speaks for itself: slender, fit, with the correct posture, easy gait, straightened shoulders, head held high ... And all this, thanks to constant movement.

According to scientists, an adult should take at least 10-15 thousand steps a day. It is useful to walk up the stairs without using the elevator. Morning exercises, cycling, jogging, swimming ... bring enormous benefits to the health of the body.

Dream

In addition to physical exercises, an important role is played by a full and rational rest. The most important component of ours is this.

It is sleep that helps to eliminate fatigue and quickly restore strength in the body. With sleep disturbances, everything that physical exercises have given health can be nullified in the shortest possible time.

Lack of sleep causes a constant feeling of lethargy, relaxation, or, conversely, excitement. Both have a detrimental effect on overall development, so you should try to keep the rhythm of sleep and wakefulness to the maximum extent.

The best time to sleep is between 10 pm and 3 am, as during this period our brain produces the hormone melatonin, which helps us stay young and active.

In conclusion, I would like to say that only a reasonable and responsible attitude to one's health and life will allow us to maintain cheerfulness, high efficiency and a happy life for many years to come.

As the proverb says: “A healthy mind in a healthy body”. In our modern world of high competition, it is simply necessary

lead a healthy lifestyle. By following these simple principles, you will be healthy in every sense of the word:

1) Always get good sleep.

Healthy and timely sleep is a great mood and charge for the whole day, and this is where a healthy lifestyle begins. Below I will list a few points for good sleep:

– a normal adult should sleep about 7 hours a day;

- the most favorable time for sleep is before midnight;

Always air your house before going to bed;

- where you sleep should not be too hard, but not too soft;

- you can’t eat before bedtime, it has a very bad effect on digestion, which will later lead to overweight and a number of diseases;

- never hurt before going to bed a warm relaxing bath;

- to avoid nightmares and unpleasant dreams, do not watch horror films and dramas before going to bed;

- if you suffer from insomnia, then drink an infusion of mint or lemon balm.

2) Charging!

A healthy lifestyle is impossible without a morning workout or exercise, which will prepare our body for a working state, relieve drowsiness and lethargy, and cheer up. Exercises for morning exercises should be selected with an emphasis on flexibility, mobility and proper breathing. Do your exercises smoothly without rushing anywhere.

3) Power mode!

If you decide to lead a healthy lifestyle, then you must follow the diet.

Below I will list 3 main rules for rational writing:

- the number of meals during the day should not exceed 3-4 times, at intervals of about 4 hours;

- eat every day at the same time and do not forget about the last meal 2 hours before bedtime;

- Take about 30 minutes to eat.

4) Get rid of excess weight.

extra pounds and healthy lifestyle things incompatible. Excess weight will lead you to serious diseases
heart, lungs, circulatory system, gastrointestinal tract and will ruin the spine. Excess weight gets not only under the skin, but also on the internal organs. Do not engage in amateur activities and do not sit on different diets for a week, it will be much more effective and safer for your health to go to a nutritionist who will make the right diet for you.

5) Give up bad habits.

It is always very difficult to give up bad habits, but unfortunately a healthy life and bad habits are simply not compatible. Smoking, alcohol and drugs continuously lead a person to death, creating the illusion of happiness. This is a very big problem in our time, so it is very important to step back from this virus of the 21st century and set a good example for the younger generation!

6) Personal hygiene!

It is necessary to observe the rules of personal hygiene, as they are interconnected with health. Following the basic rules of hygiene will save you from a number of different diseases and contempt by society.

7) Create a daily routine.

The daily routine is a plan of action, the necessary planning of life to optimize your own time. Keeping a daily routine is much easier than you think, it just takes a little time to develop a habit.

8) Sport is a guarantee of beauty and health.

Movement is life and health. You need to find the kind of sport that will be to your liking so that you enjoy it. Start small like .

9) Temper if you want to be healthy!

With constant hardening of the body, you will improve your health and rejuvenate.
Below are the basic rules for hardening:

- it is necessary to harden constantly;

- the time of the procedure should be increased gradually;

- use contrast procedures;

10) Know how to manage your emotions and deal with stress.

It is necessary to take life into your own hands, and not succumb to circumstances and go with the flow. It is necessary to understand that the events that occur in dreams are the result of our thoughts and actions. You should not be upset because of bad weather, poor financial situation, betrayal of a friend or dismissal from work - look at things from the other side, draw conclusions and forward to new victories. Negative emotions not only worsen self-confidence, but also lead to diseases and constant stress.

Love this world and lead a healthy lifestyle!!!

Introduction
1. Nutrition
2. Physical activity
3. Mode of work and rest
4. Sleep mode
5. Daily routine
Conclusion
List of sources used

Introduction

Health is an invaluable asset not only for each person, but for the whole society. When meeting, parting with close and dear people, we wish them good and good health, as this is the main condition and guarantee of a full and happy life. Health helps us fulfill our plans, successfully solve the main life tasks, overcome difficulties, and, if necessary, significant overloads. Good health, wisely preserved and strengthened by man himself, ensures him a long and active life. Some become victims of inactivity (physical inactivity), which causes premature aging, others overeat with the almost inevitable development of obesity, vascular sclerosis in these cases, and some have diabetes, others do not know how to rest, be distracted from industrial and domestic worries, are always restless, nervous, suffer from insomnia, which ultimately leads to numerous diseases of internal organs. Some people, succumbing to the addiction to smoking and alcohol, actively shorten their lives. Many people remember the need to take care of their health only when they get sick. Well, having recovered, they immediately forget about reasonable prevention and do nothing to prevent the disease in the future. Lack of movement, lack of physical work, physical exercise is a characteristic feature of our time, the disease of the century, as many say. And indeed, the mechanization of labor, the development of transport, the growth of material well-being in all spheres of life have led to the fact that most of the population of a country with a high level of culture does not receive the proper dose of movement either in quantitative or qualitative terms. Many men and women go through life without knowing what it really means to be physically fit. They do not know either the well-being of a truly healthy person, or the joyful consciousness that any work is up to you and nothing causes fatigue. However, by making the right approach and calculating the effort, they can all provide themselves with just such a life.

According to the conclusion of experts of the World Health Organization in 1985. the state of health of bearing is only 10% determined by the level of development of medicine as a science and the state of medical care, 20% by the state of the environment, 20% by hereditary factors, and 50% by lifestyle

1. Nutrition

Food is not only the main source of energy, but also the "building material" for new cells.

People eat differently, but there are a number of requirements that everyone should take into account. First of all, food should be varied and complete, i.e. contain in the right amount and in certain ratios all the main nutrients. There are no foods that are good or bad in and of themselves. All foods have nutritional value to one degree or another, however, there is no such thing as a perfect food. What matters is not what we eat, but how much we eat, when we eat and in what combinations we eat certain foods. Proper nutrition allows the body to maximize its genetic potential. Of the six main types of nutrients, three groups of compounds (carbohydrates, fats, and proteins) provide energy, while the other three groups (vitamins, minerals, and water) contain no calories. The main sources of energy are carbohydrates and fats (lipids). Overeating should not be allowed: it leads to obesity. Very unhealthy and nutrition with the systematic introduction of exorbitant quantities of any one product or nutrients of one class. The intervals between meals should not be too large (no more than 5-6 hours). It is harmful to eat only 2 times a day, but in excessive portions, because. this puts too much stress on the circulation. It is better for a healthy person to eat 3-4 times a day. With three meals a day, lunch should be the most satisfying, and dinner should be the lightest. It is harmful to read while eating, to solve complex and responsible tasks. You can’t rush, eat, burning yourself with cold food, swallow large pieces of food without chewing. Systematic dry food, without hot dishes, has a bad effect on the body. It is necessary to follow the rules of personal hygiene and sanitation. Over time, a person who neglects the diet is threatened by the development of such severe digestive diseases as, for example, peptic ulcer, etc. Thorough chewing, grinding food to a certain extent protects the mucous membrane of the digestive organs from mechanical damage, scratches and, in addition, promotes rapid penetration juices deep into the food mass. It is necessary to constantly monitor the condition of the teeth and oral cavity.

Good physical shape (training) is the ability of a person to cheerfully and energetically cope with daily activities without experiencing excessive fatigue and maintaining enough strength for a pleasant pastime. Physical exercise is a muscular activity that helps to maintain physical fitness. Physical exercise causes a variety of beneficial physiological and psychological effects in a person.

Fitness is more than a muscular body. Its components include: cardio-respiratory endurance, muscle strength and endurance, flexibility and a good metabolism.

The training program should include such forms of physical activity that are consistent with the interests, age, health and financial situation of the person. The training program does not have to be any specific form of activity. When doing physical exercises, you should remember some training principles: the body needs a warm-up before performing the main exercises and cooling down after them. The intensity, duration and frequency of training should provide a training effect. When exercising in hot, cold weather, at high altitudes and in polluted air, appropriate precautions should be taken. Choosing the right place and clothes for training helps to turn it into a pleasant and comfortable experience.

For knowledge workers, systematic physical education and sports are of exceptional importance. It is known that even a healthy and young person, if he is not trained, leads a sedentary lifestyle and does not engage in physical education, with the slightest physical exertion, breathing quickens, heartbeat appears. On the contrary, a trained person can easily cope with significant physical exertion. The strength and performance of the heart muscle, the main engine of blood circulation, is directly dependent on the strength and development of all muscles. Therefore, physical training, while developing the muscles of the body, at the same time strengthens the heart muscle. In people with underdeveloped muscles, the heart muscle is weak, which is revealed during any physical work.

Physical education and sports are also very useful for people of physical labor, since their work is often associated with the load of any particular muscle group, and not the entire musculature as a whole. Physical training strengthens and develops the skeletal muscles, the heart muscle, blood vessels, the respiratory system and many other organs, which greatly facilitates the work of the circulatory apparatus and has a beneficial effect on the nervous system.

Daily morning exercises are a mandatory minimum of physical training. It should become for everyone the same habit as washing in the morning.

Physical exercises should be performed in a well-ventilated area or outdoors. For people leading a sedentary lifestyle, physical exercises in the air (walking, walking) are especially important. It is useful to go to work on foot in the morning and walk in the evening after work. Systematic walking has a beneficial effect on a person, improves well-being, increases efficiency.

Walking is a complexly coordinated motor act controlled by the nervous system, it is carried out with the participation of almost the entire muscular apparatus of our body. As a load, it can be precisely dosed and gradually, systematically increased in pace and volume. In the absence of other physical exertion, the daily minimum load rate for a young man alone is 15 km., A smaller load is associated with the development of hypodynamia.

Thus, daily exposure to fresh air for 1-1.5 hours is one of the important components of a healthy lifestyle. When working indoors, it is especially important to take a walk in the evening, before going to bed. Such a walk as part of the necessary daily workout is beneficial for everyone. It relieves the tension of the working day, calms the excited nerve centers, and regulates breathing. Walks are best performed according to the principle of cross-country walking: 0.5 -1 km walking at a slow pace, then the same amount at a quick sports step, etc.

3. Mode of work and rest

Labor is the true core and basis of a healthy human life regime. There is an erroneous opinion about the harmful effect of labor that allegedly causes “wear and tear” of the body, excessive expenditure of forces and resources, and premature aging. Labor, both physical and mental, is not only not harmful, but, on the contrary, a systematic, feasible, and well-organized labor process has an extremely beneficial effect on the nervous system, heart and blood vessels, the musculoskeletal system - on the entire human body. Constant training in the process of labor strengthens our body. The one who works hard and works well throughout his life lives long. on the contrary, idleness leads to flaccidity of the muscles, metabolic disorders, obesity and premature decrepitude.

In the observed cases of overstrain and overwork of a person, it is not the work itself that is to blame, but the wrong mode of work. It is necessary to correctly and skillfully distribute forces during the performance of work, both physical and mental. Uniform, rhythmic work is more productive and more beneficial for the health of workers than changing periods of downtime with periods of intense, hasty work. Interesting and beloved work is done easily, without tension, does not cause fatigue and fatigue. It is important to choose the right profession in accordance with the individual abilities and inclinations of a person.

A comfortable working uniform is important for the employee, he must be well instructed on safety issues. right before work, it is important to organize your workplace: remove all unnecessary, arrange all the tools in the most rational way, etc. Workplace lighting should be sufficient and uniform. A local light source, such as a table lamp, is preferable.

It's best to start with the hardest part of the job. It trains and strengthens the will. It does not allow you to put off difficult things from morning to evening, from evening to morning, from today to tomorrow, and generally on the back burner.

A necessary condition for maintaining health in the process of work is the alternation of work and rest. Rest after work does not mean a state of complete rest. Only with very great fatigue can we talk about passive rest. It is desirable that the nature of the rest be opposite to the nature of the work of a person (“contrasting” principle of building a rest). Physical workers need rest that is not associated with additional physical activity, and knowledge workers need some physical work during their leisure hours. This alternation of physical and mental stress is good for health. A person who spends a lot of time indoors should spend at least part of their time outdoors. It is desirable for city residents to relax outdoors - on walks around the city and outside the city, in parks, stadiums, on hikes on excursions, working in garden plots, etc.

4. Sleep mode

To maintain the normal activity of the nervous system and the whole organism, a good sleep is of great importance. The great Russian physiologist I.P. Pavlov pointed out that sleep is a kind of inhibition that protects the nervous system from excessive stress and fatigue. Sleep should be sufficiently long and deep. If a person sleeps little, then he gets up in the morning irritated, broken, and sometimes with a headache.

It is impossible for all people without exception to determine the time needed for sleep. The need for sleep varies from person to person. On average, this rate is about 8 hours. Unfortunately, some people view sleep as a reserve from which you can borrow time to complete certain tasks. Systematic lack of sleep leads to disruption of nervous activity, decreased performance, increased fatigue, irritability.

To create the conditions for a normal, sound and restful sleep, it is necessary for 1-1.5 hours. before sleep, stop strenuous mental work. Dinner should be no later than 2-2.5 hours. Before sleep. This is essential for proper digestion of food. You should sleep in a well-ventilated room, it’s good to accustom yourself to sleep with an open window, and in the warm season with an open window. In the room you need to turn off the lights and establish silence. Nightwear should be loose, not impeding blood circulation, you can not sleep in outerwear. it is not recommended to cover yourself with a blanket with your head, sleep face down: this interferes with normal breathing. It is advisable to go to bed at the same time - this helps to fall asleep quickly.

Neglect of these simple rules of sleep hygiene causes negative phenomena. Sleep becomes shallow and restless, as a result of which, as a rule, insomnia develops over time, certain disorders in the activity of the nervous system

5. Daily routine

A special place in the regime of a healthy life belongs to the daily routine, a certain rhythm of life and human activity. The mode of each person should provide for a certain time for work, rest, eating, sleeping.

The daily routine of different people can and should be different depending on the nature of work, living conditions, habits and inclinations, however, even here there must be a certain daily rhythm and daily routine. It is necessary to provide sufficient time for sleep, rest. Breaks between meals should not exceed 5-6 hours. It is very important that a person sleeps and eats always at the same time. Thus, conditioned reflexes are developed. A person who has dinner at a strictly defined time knows well that by this time he has an appetite, which is replaced by a feeling of severe hunger if dinner is late. Disorder in the daily routine destroys the formed conditioned reflexes.

Speaking about the daily routine, we do not mean strict schedules with a minute-by-minute calculated time budget for each task for each day. There is no need to bring the regime to a caricature with excessive pedantry. However, the routine itself is a kind of core on which the conduct of both weekdays and weekends should be based.

Conclusion

The achievements of science and technology are increasingly relegating physical labor to the background, giving preference to mental work with its complex psycho-emotional loads. The brain, heart, blood vessels of a person are forced to work with incomparably greater tension than his muscular system, which makes up about 40% of the entire body. The disturbed normal physiological balance of the vital activity of the human body gives rise to more and more new ailments that limit its vital activity. People do not want to get sick and age prematurely, they are looking for the most effective means of maintaining high performance. In these centuries-old and versatile searches, humanity has experienced quite a few hobbies with fashionable medicines, the latest theories of healing and rejuvenation, but the authority of physical exercises has not only not been shaken by this, but has invariably increased. And all because the influence of movements extends both to a separate system or function, and to the entire human body as a whole.

Physical exercise activates the natural reserve forces of a person. Nothing is able to compensate our nervous system for what the active work of the muscles, optimal physical activity bestows on it. Classes in the gym, swimming pool, stadium, sports grounds, skating rink, forest paths lay the foundation for high performance, the possibility of long-term stress of the most complex functions of the nervous system. Physical culture, properly organized training sessions are the reliable shoulder that you can and should rely on at any age. Physical culture is a powerful accumulator of vitality, it brings cheerfulness and cheerfulness, pride in one's motor skills and abilities.

List of sources used

1. Bayer K. et al. Healthy lifestyle. - m.: 1997 - 268s.
2. Bilin G.L., Nazarova L.V. Fundamentals of valeology. - St. Petersburg.: 1998 - 558s.
3. Vilensky M.Ya., Ilyinich V.I. Physical culture of mental workers. - m.: 1987 -96s.
4. Vorobyov V.I. Components of health. - M.: 1988 - 133s
5. Kutsenkr G.I., Novikov Yu.V. A book about a healthy lifestyle. - M.: 1992 - 223p.
6. Leshchinsky L.A. Take care of your health. - m.: 1985 - 125s.
7. Chumakov B.N. Valeology. - m.: 1997 - 245s.
8. Engelman I.M. Man and health. 1986 - 127p.

Essay on the topic “Healthy lifestyle” updated: July 31, 2017 by: Scientific Articles.Ru

Healthy lifestyle and 5 main commandments of a healthy lifestyle

Healthy lifestyle (HLS)- is the work of a certain individual to improve their health and in order to prevent diseases and improve the quality of life.

With the help of a healthy lifestyle, a person increases his life expectancy and fully performs his social functions.

A healthy lifestyle is gaining relevance especially in recent times, since in the period of progress and development of various technologies, various kinds of burdens are exerted on the human body, associated with the complication of the structure of society, an increase in technogenic, environmental, psychological, political and military influences that provoke adverse shifts in people's health.

A healthy lifestyle is a rational organization of work, family, life, leisure and social activities.

There are several basic components of a healthy lifestyle, which are the physiological mechanisms of adaptation of the individual to environmental influences and changes in the state of mind of the body.

The main components of a healthy lifestyle are:

Balanced diet.

Regular physical activity.

Personal hygiene.

Hardening of the body.

Rejection of bad habits.

Balanced diet is one of the most important criteria for a healthy lifestyle. Nutrition plays one of the main roles in human life. If you start eating irrationally, this will lead to the development of pathological processes in the human body. The diet should be balanced in terms of the amount of proteins, fats and carbohydrates, and, therefore, the foods eaten should be varied: the diet should include products of animal and vegetable origin.

However, when organizing and rational nutrition, it should be taken into account that in each group of products there are those that are best limited or completely excluded from the diet. For example, smoked food contains nitrites, which have a carcinogenic effect; animal fats in large quantities are dangerous for the body in that they can lead to a significant increase in body weight and to their deposition on the walls of the vessel in the form of cholesterol plaques, causing atherosclerosis of the vessels and through this, diseases of the cardiovascular system, brain, kidneys; salted food is also dangerous for the body in that salt retains fluid in the body, which is especially harmful for people with heart and vascular diseases; bakery products and sugar in large quantities lead to weight gain, because they contain easily digestible carbohydrates, which, in excess, are easily transformed into fats and deposited in the subcutaneous tissue. And you should also remember about the type of preparation of certain products.

In addition, you should remember about the method of cooking. For a healthy lifestyle, it is recommended to consume less fried and sautéed food, since during these manipulations all useful substances are destroyed. Steam cooking is encouraged.

You should also take into account the calorie content of foods and form your diet so that the number of calories corresponds to the energy costs of the body.

You should not eat huge portions. You need to eat a little and preferably 5-6 times a day. This type of nutrition optimally maintains good health throughout the day and keeps body weight normal.

Concerning physical activity, then you do not need to understand this aspect as a desire for exhausting workouts. Sometimes it is enough to do exercises in the morning for 15 minutes, and you can already get a boost of energy for the whole day. For especially active people, the so-called aerobic exercise is recommended - training at a certain fairly high heart rate. These include: running, walking, swimming, dancing. It is enough to do such exercises 3 times a week to keep your body in good shape and train the cardiovascular system. And you can not remember about excess weight.

Personal hygiene, first of all, is to maintain the cleanliness of the skin. Indeed, if this is not done, then due to the regular secretion of sweat and fat by the glands of the skin, in combination with external pollution, a favorable environment is created for the reproduction of pathogens and the development of diseases.

Under hardening understand the adaptation of the body to adverse environmental conditions - temperature, humidity, pressure. But most often we are talking, of course, about the cold temperature. The most optimal ways of hardening are rubbing with cold water, a contrast shower, sunbathing in the summer in combination with fresh air, exercise and swimming in cool water. Such procedures increase the body's resistance to low temperatures. True, it is worth noting that the hardening procedures last a very short time, so they should be carried out regularly.

An important component of a healthy lifestyle is rejection of bad habits. It is more correct to say that a healthy person should not have them at all initially. But if it so happens that they take place, then it is necessary to get rid of them as soon as possible. To bad habits, as everyone knows smoking, drinking alcohol. Although in our time, narcologists classify these habits as drug addictions.

Smoking is extremely harmful to the body, because it causes diseases of the lungs, the cardiovascular system, and adversely affects the reproductive function of women and men. Smokers have a much higher risk of developing cancer, not only of the lungs, but also of other organs. Smoking plays a provoking role in the occurrence of stomach ulcers, myocardial infarction. From all of the above, we can conclude that smoking shortens human life and does not contribute to a healthy lifestyle.

Alcohol also adversely affects the human body. It leads to liver pathology, up to the development of cirrhosis, leads to dystrophic processes of the heart muscle, adversely affects the brain, destroying nerve cells and leading to personality degradation.

Bad habits are especially dangerous for the future generation, because they cause mutations, and as a result, smoking and drinking parents cannot reproduce healthy offspring.

In conclusion, it can be noted that a healthy lifestyle is a special plan of measures, selected individually for each person, which includes the criteria described above and takes into account the physiology and psychology of a particular person who wants to improve their health. The principles of a healthy lifestyle can be followed by each person, this does not require special training, and maintaining an excellent level of health and life in general is available to everyone.

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.