How to maintain a healthy lifestyle

Benefits of healthy lifestyle

A healthy lifestyle has a significant impact on immunity.
According to a survey of those who recently changed their lifestyle, after starting a healthy lifestyle, their well-being, mood, and worldview changed noticeably. In addition, striving to live a healthier life leads to the following improvements:

The frequency of relapses of chronic diseases is reduced;
When you wake up, there is no fatigue, you feel a surge of strength;
Increased endurance during sports training is observed;
The frequency of colds is reduced and their severity is reduced;
The skin becomes firmer and cleaner.

In addition, research shows that this lifestyle can reduce the likelihood of developing a number of age-related diseases. In addition, this is an excellent example for loved ones, and, first of all, for children.

Hardening

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

Taking air baths. This is the most accessible and easiest way. Try to take frequent walks in the fresh air and ventilate the premises. In the summer, go out into the countryside. Clean forest air is the best disease prevention;
Sunbathing. No less effective for a person is exposure to the sun. However, you should be careful with it and avoid direct rays at midday. Burns and heat strokes should also not be allowed to occur;
Walking barefoot. Our feet have many sensitive points. Their massage leads to normalization of the functioning of important organs;
Rubbing is a soft and gentle way of hardening. It is suitable even for small children. The process involves rubbing the body with a massage mitten, washcloth or wet towel;
Pouring cold water is the most famous method. You can douse yourself completely or partially. It is important to wipe yourself with a dry towel after the procedure;
Cold and hot shower. Alternating cold and hot water gives skin tone, rejuvenates and strengthens the body.
Winter swimming. This type of hardening requires a responsible and careful attitude. Before starting procedures, you should consult your doctor.

Fundamentals and methods of creating a healthy lifestyle

A healthy lifestyle has 7 main “pillars”: physical activity, a balanced diet, the absence of bad habits, hygienic care, adequate sleep and rest, wellness treatments and an emotional state.
If you take care of all these aspects, your quality of life and well-being will improve significantly. Maintaining proper nutrition
The health of internal organs, appearance, well-being and immunity directly depend on what we eat. A healthy lifestyle involves eliminating, or at least reducing, flavorings, flavor enhancers, fatty foods, dyes and preservatives.

Here are the basic rules:

You should neither starve nor overeat - both have a negative impact on your well-being. You should not feel hungry and, conversely, overeat. Try to ensure that your daily calorie intake is 1700-1900 kcal (the norm for women leading a sedentary lifestyle; for men the daily calorie intake is approximately 300-400 kcal higher).
Drink clean water. It is advisable to drink 1.5 to 2 liters of water per day (not tea, coffee, juice, etc.)
Reduce the amount of sweets in your diet. If you want something sweet, give preference to fresh vegetables and dried fruits. You can also consume dark chocolate in moderation.
Eat small meals at least 4-5 times a day. At the end of the meal, you should still feel slightly hungry.
The daily menu should contain meat or fish, vegetables and fruits, cereals, and dairy products. Eat a varied diet.
It is advisable to have dinner at least 2 hours before bedtime. It is not advisable to eat immediately before bed.
Eliminate fast food, fatty and smoked foods from your diet.
Give preference to boiling, stewing or baking foods.

If you haven't watched your diet before, it may be difficult for you to suddenly change your diet.
Try to start small - remove fatty sauces and foods that contain them from your diet, avoid flavor enhancers and chemical additives in food, give up fast food products, convenience foods, confectionery, increase the share of fruits and vegetables in the menu. Completing each of these points will be a step towards a healthy diet. Physical activity
Lack of physical activity leads to a decrease in metabolic rate, the development of diseases of the musculoskeletal system, cardiovascular and neurological pathologies.

If your job does not involve movement, try to increase your activity yourself. It is considered normal to spend at least 1 hour a day in motion (this is about 8000-10000 steps). Scientists have proven that every minute of activity affects the body's condition in the long term - this means that even climbing the stairs, rather than taking the elevator, already brings you closer to health.

You can increase your daily activity by making it a habit to start and end your day with a light workout.
If you go to work by public transport, get off 1-2 stops earlier and walk this way. It is very useful to take breaks if you have a sedentary job. On weekends, do some fitness, go for a walk or go to the pool. These measures are quite enough to maintain health and well-being. Hygienic care
Personal hygiene is one of the components of a healthy lifestyle. First of all, this concerns the oral cavity. You need to brush your teeth at least twice a day, and pay attention to the entire oral cavity. In addition to the standard set consisting of a toothbrush and toothpaste, get a irrigator, dental floss and mouth rinse. Failure to comply with these rules is fraught not only with the development of caries, but also with the threat of periodontitis and gastrointestinal diseases.

It is also important to keep the house in order: regularly carry out wet cleaning, prevent dust accumulation, and ventilate the rooms daily.
Maintaining a daily routine
Scientists have concluded that sleep duration and regularity are important for health and well-being.
Every person should sleep at least 7 hours a day. At the same time, it is advisable to fall asleep and wake up at the same time. Of course, sometimes exceptions can be made, for example on weekends. Emotional mood
Nervous tension, constant breakdowns, stress - all this negatively affects mood, well-being and health in general. Experts recommend adhering to the following tips:

Don't worry about what you can't change. If you cannot cope with anxiety, seek help from a psychologist.
Think positively, find positive aspects in any situation.
Don’t hold a grudge, let go of all grudges, don’t envy and don’t do harm to people.
Try to avoid stressful situations.

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A healthy lifestyle (HLS) is a person’s way of life aimed at preventing diseases and promoting health.

There are three types of health: physical, mental and moral (social):

Physical health is the natural state of the body, due to the normal functioning of all its organs and systems. If all organs and systems work well, then the entire human body functions and develops correctly.

Mental health depends on the state of the brain; it is characterized by the level and quality of thinking, the development of attention and memory, the degree of emotional stability, and the development of volitional qualities.

Moral health is determined by those moral principles that are the basis of human social life, i.e. life in a particular human society. Distinctive signs of a person’s moral health are, first of all, a conscious attitude to work, mastery of cultural treasures, and active rejection of morals and habits that contradict the normal way of life. A physically and mentally healthy person can be a moral monster if he neglects moral standards. Therefore, social health is considered the highest measure of human health. Morally healthy people are characterized by a number of universal human qualities that make them real citizens.

Elements of a healthy lifestyle:

Developing healthy habits and skills from early childhood.
Environment: safe and favorable for living, knowledge about the impact of adverse environmental factors on health.
Quitting smoking, drugs and alcohol consumption.
Healthy nutrition: moderate, corresponding to the physiological characteristics of a particular person, awareness of the quality of the products consumed.
Movement: physically active life, including special physical exercises (for example, fitness), taking into account age and physiological characteristics.
Personal and public hygiene: a set of hygienic rules, the observance and implementation of which contributes to the preservation and strengthening of health, mastery of first aid skills.

A person’s physiological state is greatly influenced by his psycho-emotional state. Therefore, some authors also highlight the following additional aspects of a healthy lifestyle:

emotional well-being: mental hygiene, the ability to cope with one’s own emotions and problems;
intellectual well-being: a person's ability to learn and use new information to perform optimally in new circumstances. Positive thinking.
spiritual well-being: the ability to set truly meaningful, constructive life goals, strive for them and achieve them. Optimism.

Some researchers also highlight “social well-being” - the ability to interact with other people.

10 Tips for a Healthy Lifestyle There are 10 tips developed by an international group of doctors, nutritionists and psychologists that form the basis of a healthy lifestyle. By following them, we can extend and make our lives more enjoyable.

1 tip: by solving crosswords, studying foreign languages, doing mental calculations, we train our brain. Thus, the process of age-related degradation of mental abilities slows down; the work of the heart, circulatory system and metabolism is activated.
Tip 2: work is an important element of a healthy lifestyle. Find a job that suits you and makes you happy. According to scientists, this will help you look younger. Tip 3: Don't eat too much. Instead of the usual 2,500 calories, get by with 1,500. This helps maintain cell activity and relieve stress. You should also not go to extremes and eat too little.
Tip 4: the menu should be age appropriate. Liver and nuts will help 30-year-old women slow down the appearance of the first wrinkles. Selenium contained in kidneys and cheese is useful for men after 40 years of age, it helps relieve stress. After 50 years, magnesium is needed, which keeps the heart in shape and calcium, which is good for bones, and fish will help protect the heart and blood vessels. Tip 5: Have your own opinion on everything. Living a conscious life will help you become depressed and depressed as little as possible.
Tip 6: love and tenderness will help you stay young longer, so find yourself a partner. Strengthening the immune system is facilitated by the hormone of happiness (endorphin), which is produced in the body when a person is in love.
Tip 7: It’s better to sleep in a cool room (at a temperature of 17-18 degrees), this helps preserve youth. The fact is that the metabolism in the body and the manifestation of age-related characteristics also depend on the ambient temperature.
Tip 8: Move more often. Scientists have proven that even eight minutes of exercise a day prolongs life.
Tip 9: Pamper yourself periodically. Despite the recommendations regarding a healthy lifestyle, sometimes allow yourself something tasty.
Tip 10: Don’t always suppress your anger. Various diseases, even malignant tumors, are more susceptible to people who constantly scold themselves, instead of telling what upsets them, and sometimes arguing.

A healthy and spiritually developed person is happy - he feels great, receives satisfaction from his work, strives for self-improvement, achieving unfading youth of spirit and inner beauty.

Dentist Rachko O.N.

How lifestyle affects health and life expectancy

It is generally accepted that a habit is formed within 21 days.
By following the above rules, you can form a habit that will help you prolong your life and slow down the aging process. It is very important to follow the basics of a healthy lifestyle in a comprehensive manner. That is, if you take care of personal hygiene, exercise and eat right, but also smoke, a bad habit can slow down positive changes. The habit of living healthy
If you follow a healthy lifestyle, try to do everything possible to pass on a healthy habit to your children. Teach your child to do the right things from an early age.

Enroll your child in a sports section from an early age.
Go out into nature at least once a week.
Sometimes give up public transport and the car, walk more.
Visit your doctor regularly for preventive examinations of your body.
Try not to introduce your child to fast food, sweets and products containing chemicals.
From childhood, teach your child the rules of personal hygiene.
Involve your child in house cleaning.

A healthy lifestyle should not cause discomfort; all actions should be a joy. Instill good habits gradually. First, get used to the new food, then start doing exercises in the morning, etc. Over time, you will begin to feel better and calmer, and you will be able to achieve goals that previously seemed unattainable.

Sports and physical activity

Our body is our main tool. With its help we can perform all our functions. Therefore, it is very important that the body is always in order. First of all, you need to use it. Movement is life. Couldn't have said it better. Let's take a car for example. If it sits idle for many years, it becomes covered with rust and becomes unusable. So is our body. The less we move, the greater the risk of disease. It's good if you have a lot of free time. You can attend group classes, exercise at 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 morning exercise techniques. In addition to the above, running has a great effect on the human body. A morning or evening run lifts your spirits. By choosing picturesque places for running, you can clear your mind of unnecessary thoughts and relax. It doesn't matter what type of physical activity you choose. It is important that they give you pleasure.