- The relevance of a healthy lifestyle
- What is included in the concept of healthy lifestyle?
- Terms and Conditions
- Compliance with the daily routine
- Balanced diet
- Active lifestyle
- Harmful habits - the enemy of a healthy lifestyle
- Health promotion and disease prevention
The term “ healthy lifestyle ” means a whole range of aspects of human life, from certain norms in nutrition to emotional and psychological mood. To lead a healthy lifestyle is to completely reexamine existing eating, physical activity, and relaxation habits.
To change your usual lifestyle to a healthy one, you need to have a clear idea of not only the aspects that are part of the concept of a healthy lifestyle (HLS), but also factors that have a negative impact on the psychological and emotional state, as well as health.
- 1 The relevance of a healthy lifestyle
- 2 What is included in the concept of healthy lifestyle "> 3 Prerequisites and conditions
- 4 Compliance with the daily routine
- 5 Nutrition
- 6 Active lifestyle
- 7 Harmful habits - the enemy of a healthy lifestyle
- 8 Health promotion and disease prevention
The relevance of a healthy lifestyle
Technological progress, the complication of the social structure, and the deterioration of the environmental situation have led to the fact that modern people are constantly exposed to increased loads, which, first of all, negatively affect their overall emotional, psychological and physical health. Awareness of the importance of oneself as an individual, close attention to one's own well-being and health allows one to avoid this harmful influence.
What is included in the concept of healthy lifestyle?
The interpretation of the concept is quite extensive and is characterized in different ways from different points of view. In the official definition, HLS means a lifestyle aimed at general health promotion and preventing the development of a risk of various kinds of diseases, and in the philosophical and sociological direction - as a global problem, which is an integral part of society.
There are biomedical and psychological-pedagogical definitions. They all sound different, but carry one semantic load, which boils down to the fact that HLS is primarily aimed at strengthening the body and general health of an individual in society. According to experts in the field of medicine, human health is 50% dependent on lifestyle, and other factors have a much smaller impact. Thus, the impact of the level of the health care system is 10%, the genetic base and the environment - 20% each.
Terms and Conditions
Maintaining a healthy lifestyle involves:
- versatile and full-fledged development of all aspects of human life;
- increase in the duration of active longevity;
- participation of a person, regardless of his age, in labor, social, family activities.
The topic of a healthy lifestyle became relevant in the seventies of the last century. This interest is due to the changes that have occurred in the human environment, an increase in life expectancy, and the impact of the environmental situation on the body and health.
The overwhelming majority of modern people lead an inactive lifestyle, have more free time, do not limit themselves in nutrition. However, it is not necessary to relax emotionally and psychologically. A sharp increase in the speed of life has led to the emergence of numerous stress factors.
All this negatively affects a person. Every year, as doctors note, the number of hereditary diseases only increases. All this led to a logical search for a solution to how to stay physically and spiritually healthy in the realities of the modern world, to live not only long, but also to remain active.
Compliance with the daily routine
An important step towards a healthy lifestyle is the balance between relaxation and activity. Many people go to bed after midnight, trying to compensate for the lack of sleep during the weekend, getting up much later than noon. Such a routine is not the norm.
To normalize your schedule, you need to review the things that you need to complete during the day. Non-urgent tasks can be rescheduled to another time or performed faster, without being distracted by others. The time planning approach should be extremely systematic.
To rationally distribute rest and labor is the right alternation of periods of mental and physical stress with complete relaxation, that is, sleep. For an adult, the daily norm of sleep is from 7 to 8 hours. This also applies to weekends.
To lead a healthy lifestyle is impossible without observing certain norms in nutrition. A correct and healthy diet involves a fairly extensive list of recommendations and tips, but there are general principles, guided by which you can change your eating habits:
- exclude strong tea, coffee, alcohol from the menu;
- refuse regular consumption of fast carbohydrates, which include carbonated drinks, muffins, chips, fast food and similar products;
- Do not arrange late dinners and snacks;
- limit the intake of animal fats;
- significantly reduce protein animal food and include dietary meat of rabbit and poultry in the menu;
- include as many plant products as possible on the menu;
- switch to fractional nutrition;
- eat exclusively fresh food;
- drink plenty of fluids;
- correlate the amount of food with the energy expended.
Products and prepared dishes should be natural, have high nutritional value - contain all the necessary vitamins, micro and macro elements. If possible, it is better to consult a dietitian who will select and compile a menu taking into account all the individual needs of the body.
It is an integral part of a healthy lifestyle. With the advent of technologies and devices that facilitate human labor and other aspects of life, the need for physical activity has significantly decreased. Outside the home and place of work, a person moves by transport. There is no longer any need to even go shopping. Food and other products can be ordered home delivery.
Compensate for the lack of motor activity in various ways. You need to choose them solely at your discretion. The main thing is to remember that without movement it is simply impossible to maintain the body in good shape. Loads increase gradually. For those who are just starting to practice healthy lifestyles, it is enough to devote half an hour a day to physical exercises.
You can do:
- walking or jogging;
- ride a bike;
- qigong gymnastics;
- to swim.
You can carry out training of various exercises both at home and in the gym. There are many possibilities for physical activity. You can start practicing with walks and gradually move to higher loads. If there is such an opportunity, it is better to walk and run in forest park areas. Increased attention should be paid to mobility and flexibility of the spine - the main indicators of youth and body tone.
Harmful habits - the enemy of a healthy lifestyle
This applies not only to drinking alcohol and smoking, but also addiction to unhealthy foods, including salty foods, soda, various sweets, chips. Without abandoning them, it is impossible to lead a full healthy life. This item is the first on the way to practicing a healthy lifestyle.
Health promotion and disease prevention
Without hardening and strengthening the body, human immunity is reduced. This negatively affects both vitality and leads to an increased risk of morbidity. Strengthen the body will help drugs such as tincture of ginseng or Eleutherococcus, which are sold in a pharmacy, home herbal remedies, hardening.
To harden the body, you do not need to immediately resort to dousing and bathing in cold water. You can start with a contrast shower. The temperature drop should be small. Hardening promotes both an increase in the immune status and strengthens the vascular system, raises the general tone and stimulates the nervous autonomic system.
It is necessary to pay increased attention to the nervous system and psychological state. Irritability, nervous tension, intense excitement, constant stress are the main causes of premature aging. Nervousness negatively affects not only physiological processes, but also provokes pathological changes in both cellular and tissue structures. Everyone is nervous and angry from time to time. The main thing is not to accumulate and not to keep negative emotions in yourself, but to “splash out” them.
Not the last role in strengthening and maintaining health is body weight. Weight should always be controlled. Its excess becomes an additional factor contributing to the risk of developing various pathologies, including endocrine, vascular, cardiac.
Clinical full examination for people over 45 years of age - the procedure is mandatory. It allows early detection of cardiac ischemia, diabetes mellitus, hypertension and other diseases, guaranteeing successful treatment.