Advice on “how to maintain a healthy lifestyle” is becoming an increasingly popular request on Internet search engines. It’s unlikely that anyone would argue that taking care of your health is a waste of time. Moreover, in modern society, having healthy habits not only prolongs life, but also provides significant benefits. Research shows that such people occupy high positions and earn more than those who do not monitor their diet and physical activity. If you are interested in other stories on the topic of a healthy lifestyle, go to our website, where we are waiting for you to find many interesting and informative articles! And how to maintain a correct healthy lifestyle later in this article.
Scheduling
And so, you already have a firm belief that a healthy lifestyle is simply necessary and you can’t live without it.
But what to do with her now? Run to the nearest store and buy a year's supply of avocados? Of course not. A good place to start is to sit down and create your daily routine. We would like to warn you right away that if you do not have sufficient knowledge about how to properly lead a healthy lifestyle, then it is better to consult a specialist so as not to make any mistakes. Helpful advice: take a DNA test before contacting a nutritionist. This will not only simplify the doctor’s work, but also make his recommendations more accurate and effective.
When drawing up a schedule, remember that each of us is unique at the genetic level and what suits your boyfriend or girlfriend will not necessarily suit you.
For woman
It is simply necessary for women and girls to maintain a healthy lifestyle, because any unhealthy habit primarily affects their appearance. For example, smoking is the main reason for the rapid destruction of collagen protein, which is responsible for skin elasticity and hair health.
Of course, any healthy daily routine will be personal. It should take into account a variety of individual characteristics: from sleep patterns to the metabolism of fats and carbohydrates. But some general points can still be highlighted:
- Quality sleep. By this we mean 2 aspects related to how you sleep. Firstly, this is normal sleep duration. Yes, those same notorious 7-8 hours a day. Secondly, sleep patterns, because in order to get a good night's sleep, experts recommend getting up and going to bed at the same time.
- Suitable nutrition. Not just “correct”, but tailored to the characteristics of your body. Remember how we talked about DNA testing a little earlier? So, according to NCBI, nutrition selected with its help is 2-3 times more effective than general recommendations!
- Physical activity. It is important not only to play sports, but to do it regularly and not neglect physical activity during the day. For example, prefer stairs to elevators. Even if the bags of buckwheat are very heavy.
For a man
The most common recommendations for a healthy daily routine are also suitable for any man. Naturally, one must adhere to them wisely.
Perhaps the main advice on a healthy lifestyle for a man is to play sports. This will have a beneficial effect on hormonal levels and will make a real macho out of almost any mattress. Moreover, playing sports allows you to become more self-confident, which will never hurt either in life or in your career.
For a teenager
We can talk a lot about how important it is to form healthy habits in a child. You can even devote an entire article to this, which we will definitely do, but next time. Now I would like to talk specifically about adolescence, because it is during this time that many acquire a variety of harmful addictions.
Most parents know firsthand how difficult it is to maintain discipline with a teenager. However, scientists insist that habits developed during puberty are among the strongest.
Now we will not remind you that a properly organized daily routine is also a harmonious development for a growing organism, both in the physical, spiritual and mental spheres. Let us recall what exactly is included in this mode:
- Correct distribution of load and rest.
- Regular meals.
- High-quality sleep with precisely defined times of waking up and going to bed.
- Time for morning exercises and hygiene.
- Time for homework.
- Rest with mandatory walks in the fresh air.
Healthy lifestyle culture: how not to harm your health
Scourges of the millennium - steering wheel, remote control and computer mouse
The average picture of the day of the average Russian: alarm clock, coffee-sandwich, metro (bus, car), office chair (school desk) with a snack break, dinner at home, TV remote control (computer mouse), sofa bed. Result of the day: minimum activity - maximum load on the nervous and cardiovascular system. What can you do - this is the modern rhythm of life, some will exclaim. It is no longer possible to live in this world any other way, others will add.
Doctor of Medical Sciences, Professor Boris Polyaev: “80% of Russian schoolchildren are infected with physical inactivity or a state of reduced activity. This phenomenon is often called the “disease of civilization” - a minimum of movements, physical labor and outdoor games. About eight years ago, Cossack robbers have been closely replaced by the popular computer game Counter-Strike, tag and tag – Need for speed.” So the muscles of the back, abdominals and legs of the younger generation remain in virgin peace from an early age. Only two fingers of the right (or left, if you are left-handed) hand, which are responsible for controlling the computer mouse buttons, work. The consequence of such “training” and ignorance of the culture of a healthy lifestyle is obesity and atherosclerosis from a young age.
According to the forecast of Russian experts, by 2015, stroke and heart attack will become the main causes of early deaths at the most active age - 45 years. Even today, residents of megacities suffer the most from heart failure.
“By a certain time, a person realizes that the disease is somewhere nearby, and over the years this feeling grows. And the risk factors are countless: alcohol, smoking, and most importantly, low physical activity! It implies another significant factor – excess body weight,” says Professor Boris Polyaev, a sports medicine specialist at the Russian Ministry of Health and Social Development.
Trap in the gym
Having finally listened to the opinion of the doctors, we make a decision: “We need to improve our health, go in for sports.” And - we go to the fitness club, not even suspecting that there might be a dangerous trap waiting for us there!
“The medicine for poison differs in dose - I love this expression,” says a sports doctor with 10 years of experience in fitness, assistant at the department of physical therapy and medical supervision of the First Moscow State Medical University. Sechenova Svetlana Runenko. “Not playing sports is bad, but doing the wrong thing is even more dangerous.”
Dr. Runenko provides data: about 80% of Russians have never been thoroughly involved in sports. And if the decision to start training comes at the age of 35, you need to set the right goals for yourself. Not “pump up muscle” or “lose weight quickly,” but improve your health. Otherwise, you can lose this very health (or rather, its remnants) in the gym. “In fact, 2/3 of women who want to lose weight do not actually have problems with excess body weight. This is a stereotype that is actively promoted - lose weight at any cost! Such ladies endanger their reproductive function and more,” says the doctor.
Go to the medical room...
Visiting a doctor to evaluate your condition, risk of cardiovascular disease, etc. And choosing, together with a doctor, the right loads just for you, this is a culture of a healthy lifestyle. Understand that the therapist in the district clinic really “doesn’t have time for this,” and sports clubs, even if they say that “the medical office is open,” this does not mean at all that there is a competent sports doctor there. The presence of a doctor in a sports club is not legally secured in any way and is left to the owners - they want to, they’ll “start it”, they don’t want to, well, you understand...
Svetlana Runenko advises: in order not to harm yourself, your heart, you need to demand a medical examination in gyms. In the end, demand, as we know, creates supply. Maybe the owners of fitness rooms will think about this serious problem. After all, according to surveys that doctors conducted in sports clubs, there is always a difference between the loads that a person chooses independently and what a sports doctor advises him, since the doctor is able to comprehensively assess the condition of the newly minted “athlete”.
Healthy lifestyle culture 30 minutes
Hippocrates wrote: “Gymnastics, physical exercise, and walking should firmly become part of the daily life of everyone who wants to maintain efficiency, health, and a full and joyful life.” The father of medicine lived to be more than 90 years old.
So, while regulations are being drawn up, and managers of fitness clubs are learning to think not only about profits, but also about the health benefits of their clients, each of us can easily arrange a small, useful and safe workout for ourselves.
It has been calculated that in order to keep yourself in good shape, it is enough to walk at least 30 minutes every day (no matter how) - up and down the stairs, a couple of stops from the metro to the house, walking your beloved dog, etc. Car owners are advised to park their car not at the nearest, and in the next parking lot. Therefore, it makes sense to replace the evening series with a walk. And for those who find it very difficult to refuse a daily meeting with the Margoshes, Louis Alberts and other characters, you can take them with you for a walk, since televisions have now become compact and mobile. Swap your TV remote for sneakers - and within a week you will feel the difference.
Publication link: Plus
Properly balanced nutrition
Contrary to popular misconceptions, a healthy balanced diet not only does not imply diets and fasting, but requires constant eating in small portions. In accordance with this, you will have to change your schedule: food is consumed in small portions of 100-200 grams from 5 to 7 times a day with breaks between meals of 2 hours.
You don’t need to replace all your culinary preferences in one fell swoop:
- Make it a habit to drink at least a glass of water immediately after waking up and half an hour before meals. Water dulls your appetite and helps you maintain small portions when eating. Learn to carry water with you in a small jar or a special thermos so that it is always at hand.
- You will have to give up sweet and carbonated drinks (including juice-based nectars). Tea and coffee are consumed without sugar. You can add herbal infusions to your daily drinks: rose hip tea, mint tea, ginger tea, etc.
- To begin with, you can refuse fried foods: meat and fish are boiled or steamed.
- Sausages, sausages and frankfurters are replaced with chicken breast dishes - this light dietary meat can be consumed even when following a strict diet.
- Pizza, hamburgers and other fast food are replaced with red fish, avocado and bran bread sandwiches.
- Ice cream, cakes and other sweets can be easily replaced with fruit smoothies, curd desserts and dried fruits.
It is also advisable to gradually reduce the amount of salt in dishes and, ideally, completely abandon it. At first, food without salt will taste strange or not tasty, but gradually your receptors will get used to it and you will begin to feel the natural taste of the food.
Fish fat
As the name implies, fish oil is extracted from fish, mainly from the large (on average one to two kilograms) cod liver. Also, fish oil is found in large quantities in sea fish: herring, mackerel, etc.
Fish oil has been used as food for a long time. From the records of the 10th century Arab traveler Ibn Fadlan it follows that the Bashkirs, Khazars, Rus and Bulgars cooked exclusively with fish oil. Much later he reached Europe.
Fish oil was first used in Norway about 150 years ago. This led to the fact that in the 19th century, the Norwegian pharmacist Peter Møller noticed that residents of the west coast of Norway, whose diet regularly contains cod liver oil, have better health and immunity than the rest of Norway. A little later, he developed his own technology for the production of fish oil and became the first to sell it as a medicine.
In the post-war years, at the dawn of the development of the Soviet food industry, Soviet scientists came to the conclusion that the majority of Soviet citizens lacked polyunsaturated fats and introduced mandatory consumption of fish oil in educational institutions. These polyunsaturated fatty acids contain the main benefits of taking fish oil. Polyunsaturated fatty acids reduce the risks of developing cardiovascular diseases and diabetes.
Green tea
Drinking two to three cups of green tea daily helps burn excess fat, improves metabolism throughout the body and strengthens the cardiovascular system. And all thanks to the fact that green tea contains many antioxidant catechins. They protect the body from free radicals and prevent cell damage.
Constant consumption of green tea energizes and improves overall well-being.
Water
As mentioned above, water is the basis of a balanced diet. Let's look at this in more detail.
Firstly, maintaining the body's water balance has a beneficial effect on metabolism and the removal of waste and toxins from the body. Secondly, the feeling of thirst can often easily mix with the feeling of hunger and intensify it. Therefore, it is recommended to drink at least one glass of water before starting a meal.
In modern megacities, every apartment has a central water supply, and this is, of course, a high achievement of civilization, inaccessible to residents of many countries that often suffer from drought and lack of drinking water. But, for a number of reasons, the quality of this water leaves much to be desired even after boiling.
For a healthy diet, spring water (of course from a clean, proven spring), melt water or, as a last resort, filtering boiled home water is best suited. But frequent consumption of mineral water is not recommended - if you use it too often, a lot of excess minerals and salts can accumulate in the body.
Fruits and berries
Apart from the fact that berries and fruits contain almost all the vitamins and microelements necessary for the body:
- They don't need to be cooked. These products have a good taste and are easily absorbed by the body in their raw form.
- There are many dishes and drinks that can be prepared from fruits and berries. These dishes will replace any unhealthy sweets and desserts.
- Fruits and berries can be prepared for the winter in various ways and eaten all year round.
Juices
Speaking of juices, let's immediately forget about the bright tetrapacks with a large inscription "juice" and a smaller inscription "nectar" - these, like other juice-containing drinks, are not juices as such, and contain a lot of sugar and preservatives.
Only freshly squeezed juice that you prepare for yourself using a juicer can be considered healthy. Before use, this juice must be diluted with water one to two. In undiluted form, it can harm the stomach due to its high acidity. For the same reason, it is recommended to drink juice through a straw to protect tooth enamel from destruction by acids.
Due to the many different juices and their high content of vitamins and microelements, you need to know exactly the characteristics of your body, its intolerances and allergic reactions. Today, the most accurate way to obtain such information about the individual characteristics of your body is DNA testing.
Healthy lifestyle - basic principles (HLS)
Published: 02/05/2018
Health is our wealth, which can only be preserved with the right lifestyle. How interesting and colorful his life will be depends on the physical and spiritual state of a person. Nowadays it is fashionable to lead a healthy lifestyle, because society needs successful and healthy people. There are several aspects of a healthy lifestyle that people who want success should follow.
Healthy eating.
Any human activity depends on the substances and microelements that enter the body along with food. Therefore, you should give up fast food and other junk food, turning your attention to fruits, vegetables, and grains. Organize a proper diet.
Physical education classes. Be sure to do exercises in the morning! It will give you energy and good mood for the whole day. Choose the right sport for yourself. Physical activity is indispensable for a healthy lifestyle. Exercising will make your body slim and beautiful, and also strengthen your immune system.
Good dream. Every day a person should sleep about 8 hours, and it is better to go to bed before midnight - this is the most favorable time for sleep. Ventilate the room well before going to bed. An important feature is the comfort and convenience of the sleeping area. You should not overeat at night; remember that your last meal must be no later than 3 hours before bedtime.
Daily regime. Manage your time wisely. A well-organized daily routine means proper alternation of work and rest. By creating a routine, you will be able to get more done in a day, avoiding overwork.
Rejection of bad habits. Alcohol, drugs, smoking - all this causes irreparable harm to the body. These bad habits lead to illness, prevent a person from developing both in work and in creative activity, as a result of which they make him socially disadvantaged and unhappy.
Resistance to stress. Try to be calmer about the problems and failures that arise. Remember that negative emotions lead to illness. Doing what you love, playing sports, or taking on new hobbies will help you cope with stress. Try to control your emotions and treat everything with kindness and positivity.
Hardening the body. Hardening is an important feature of a healthy lifestyle; it is the prevention of colds and the development of the body’s resistance to negative environmental conditions. It is known that a hardened person catches a cold 8 times less often than an unhardened person. You can harden yourself with snow, sun, air or water, the main thing is to do it wisely and in moderation.
Personal hygiene. As they say, cleanliness is the key to health, so put your body and clothes in order every day. Failure to maintain personal hygiene can lead to the development of many dangerous diseases.
Intellectual development. By learning something new, we train our brain, which means we develop mental abilities that can be applied in various life situations.
Spiritual well-being. An optimistic mood is often the main component of successful activities and any endeavors. It is important to be able to correctly determine your life goals and set priorities correctly.
By following the principles of a healthy lifestyle, you will strengthen your body and improve your well-being. Healthy people are beautiful people. It has been proven that following a healthy lifestyle can significantly slow down human aging. The fact is that healthy foods containing antioxidants (vitamins E, B, zinc and ascorbic acid) enrich cells with oxygen, which means they prolong their youth. Exercising lowers cholesterol levels, which slows down the process of vascular atherosclerosis. Quitting smoking and alcohol will prevent the rapid appearance of wrinkles and skin aging in general. A stable nervous system, which is produced only with proper nutrition and a healthy lifestyle, prevents aging.
A healthy lifestyle is the path to beauty, youth and success in any activity. Choose the right lifestyle, be healthy and attractive
From February 1 to 4, the Nyurba Central District Hospital, as part of the month of National Health Day, organized events dedicated to World Cancer Day - February 4. They are aimed at timely diagnosis of cancer, activation of the population in terms of attention to their own health, as well as the implementation of the joint Action Plan of the Ministry of Health of the Republic of Sakha (Yakutia) and the Yakut regional branch of the All-Russian public movement “Mothers of Russia”, execution of the Order of the Ministry of Health of the Republic of Sakha (Yakutia) from January 22, 2021 for No. 01-07/64. These are publications by specialists in the regional media, a radio broadcast by an oncologist on the topic “Prevention of Cancer Diseases”, preparation and distribution of booklets about oncological diseases of the breast, lungs, to residents of Nyurba and naslegs in departments, local hospitals, and first aid stations. organs of the gastrointestinal tract, etc., health bulletins under the motto “Together against cancer”, patient surveys, lectures and discussions, a health fair.
Thus, as part of World Cancer Day, on February 4, a health fair on early detection of cancer was held at the Nyurba district clinic. On this Sunday, consultations with doctors, oncologist Zhirkov R.Z., gynecologist Zhirkova V.Ya., ophthalmologist Ivanova R.A. and therapist Efimova I.V. received 55 residents of the ulus who care about their health. Among them there are those who came to see specialists for medical reasons and many who came for the first time. Thematic booklets and questionnaires were distributed to all of them. A video about cancer was shown in the clinic lobby. The informational and preventive flash mob “We are against cancer” was organized by students of the Nyurba branch of the Yakut Medical College.
For patients participating in the Health Fair, the following procedures were organized according to indications: testing for tumor markers, ultrasound of the mammary glands, prostate gland, internal organs, colposcopy; taking CBC, smears for cytology, determining BMI, as well as conversations on the prevention of neoplasms.
Based on the results of the fair, aimed at timely diagnosis of cancer in the Nyurba region, 22 diseases were identified, as well as 3 suspected cancers.
And the opinion of the population is that such actions are necessary. Residents of the area also thank the administration of the Nyurba Central District Hospital for the opportunity to be checked by specialists.
Press service of the NCRB.
Physical activity and exercise
To lead a healthy lifestyle, it is not at all necessary to “die” every day in the gym using various sports equipment. It is enough to do a little exercise every day, walk around the city (walk to work if it is not relatively far), get involved in active recreation: play street tennis, go swimming, or simply not use the elevator when living on a high floor.
The main thing is to maintain an active rhythm of life and not stay in one place. If you have a sedentary job, then it is recommended, if possible, every 50 minutes to be distracted for 10 minutes and take a walk - this is good for the mind, which will be a little unloaded during this time, and for health. Otherwise, you might think about changing your job - work takes up a significant part of our lives and has a significant impact on our health.
Why is healthy lifestyle cool?
Every year, a healthy lifestyle is gaining more and more popularity among successful and famous people. A healthy lifestyle not only makes you feel better:
- This makes you more visually attractive and charismatic.
- Along with good health comes healthy sleep and energy. What makes a person more effective and successful in any endeavor.
- A passion for healthy lifestyle immediately attracts most civilized people to you. This will provide an advantage both in employment and in running a personal business.
- And finally, leading a healthy lifestyle is a good example for your children (if you have any) and those around you!
BMI as a multiplication table
It is important not to forget about such concepts as body mass index, waist circumference and hip circumference, and this applies to both women and men. Because it is the visceral type of obesity that leads to the development in many young patients of diseases such as diabetes, hypertension and heart disease, leading to early mortality. In the 21st century, according to the doctor, it is easy to monitor your weight. People have access to a huge amount of technology and information to control themselves and maintain a normal body mass index.
