Healthy Living Magazine about healthy lifestyle. This is a complex concept that includes many components. This includes all areas of human existence – from nutrition and ending with an emotional mood. This is a way of life, aimed at a complete change in past habits relating to food, physical activity and rest.
In this article we will try to examine in detail all the components of a healthy lifestyle, as well as to study the factors that prevent a person from gaining health and psycho-emotional balance.
The relevance of a healthy lifestyle is due to the increase and change in the nature of the loads on the human body due to the increased risks of man-made and ecological nature, and the complexity of the social structure. In the current situation, concern for the health and well-being of the individual is associated with the survival and preservation of man as a species.
Explain what a healthy lifestyle (HLS) in a few words is impossible. According to the official definition, this is a lifestyle aimed at promoting health and preventing diseases. Supporters of healthy lifestyles as a philosophical and sociological direction consider this concept as a global problem and an integral part of public life. There are other aspects of the concept of healthy lifestyles – psycho-pedagogical, biomedical, but there is no sharp distinction between them, since they all solve one problem – strengthening the health of the individual.
Medical specialists believe that 50% of health depends on lifestyle, the other factors of influence are distributed as follows: environment – 20%, genetic base – 20%, level of health care – 10%.
A healthy lifestyle is a prerequisite and a prerequisite for:
- The full development of various aspects of human activity;
- Achievement of active longevity
- The active participation of a person of any age in social, labor, family activities.
Interest in this topic arose relatively recently (in the 70s of the 20th century) and was associated with a change in the lifestyle of a modern person, an increase in life expectancy, a global change in the human environment, an increase in the influence of environmental factors on human health.
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Modern people began to lead a less active lifestyle, consume more food and have more free time. At the same time, the speed of life has increased significantly, which increased the number of stress factors. Doctors say that the number of hereditary diseases increases every year. In this connection, the question of how to stay healthy (spiritually and physically) and at the same time live a long and active life becomes very relevant.
The benefits of right day regimen
How to lead a healthy lifestyle? To begin with, you should review the mode of the day. No healthy living schedule can include going to bed after midnight and waking up at 2 pm on weekends. If you do not have enough time for business during the day, you need to either reduce the number of cases, or perform them faster. This requires a systematic approach to the distribution of time.
Rational mode of work and rest implies a reasonable alternation of periods of physical and mental stress with periods of complete relaxation. In other words – the dream should be complete (7-8 hours for an adult) and the same rest should be rest on weekends.
The need for a balanced diet
Any recommendations for a healthy lifestyle must include tips on nutrition.
Healthy nutrition is a very broad concept (extensive scientific works have been written about this), but the basic principles of a rational approach to food are as follows:
- Berries and cereals with milk Limiting animal fats;
- Significant restriction of animal protein foods (it is recommended to use mainly dietary meats – poultry, rabbit);
- The inclusion in the menu of an increased amount of herbal products;
- Exclusion from the daily ration of “fast” carbohydrates – sweets, muffins, soda, fast food, chips and other “junk” food;
- The transition to a fractional diet (a small amount of food at a time);
- Exception late dinner;
- Eating only fresh food;
- Optimal drinking regime;
- Optimizing the amount of food – it must meet the cost of energy;
- The elimination of alcohol, limiting coffee and strong tea.
The food must be exclusively natural and contain all the necessary macro and microelements, vitamins. It is desirable that the individual diet was compiled by a dietitian.
Reasonable promotion of a healthy lifestyle necessarily includes items relating to physical activity. Achievements of science and technology have greatly facilitated a person’s life, but at the same time significantly reduced his physical activity. People walk less and less: now you can order and receive goods and products without leaving your home.
However, to maintain the functional status of the body movement is simply necessary. Novice practicing a healthy lifestyle should be given exercise at least 30 minutes a day: physical activity is one of the main factors affecting human health. What kind of physical activity to engage in – everyone decides for himself, in accordance with his age, temperament and capabilities.
It can be:
- Gym classes;
- Walking or running;
- Classes in the pool;
- Bicycle rides;
- Home gymnastics;
- Yoga and gymnastics qigong.
Opportunities for the realization of motor potential are not limited – you can start with walking (it is better to walk in the forest-park zones), and then gradually increase the load. Particular attention should be paid to the health of the spine: the functional state (flexibility and mobility) of this part of the musculoskeletal system is the main indicator of body youth. Remember that movement is life!
Waiver of addictions
Smoking, alcoholic beverages, harmful food addictions (salty foods, chips, sweets, soda) – all these are factors that destroy health. A healthy and conscious life implies a categorical rejection of the above-mentioned “pleasures” in favor of more healthy options. Waiver of bad habits is a key point for all adherents of healthy lifestyles – where to start the practice.
Strengthening the body and disease prevention
The list of factors that promote health, necessarily includes procedures to strengthen the body and hardening. Enhancing the immune status is a complex event that requires step-by-step and patient implementation. You can strengthen the body with the help of pharmaceutical preparations that increase the protective forces (Eleutherococcus, tincture of ginseng), home herbal remedies, as well as by hardening.
Hardening – not necessarily swimming in the hole and dousing with cold water. For a start, an ordinary douche will suit: at the same time, the temperature difference at the initial stage may be minimal. Hardening of the body increases the immune status, strengthens the vascular system, stimulates the autonomic nervous system and raises the overall tone of the body.
Be sure to monitor the state of the psyche and nervous system. Excitement, stress, tension, irritability – the direct causes of early aging. In addition, the nervous state affects the physiological processes and contributes to pathological changes in the tissue and cellular structures of the body. And one more thing – if you are angry and nervous, do it openly, do not accumulate negative emotions in yourself.
The list of preventive measures to strengthen and stabilize health necessarily includes the control of body weight. Excess weight is always an additional risk of cardiac, vascular, endocrine and many other pathologies.
People after 45 years of age are recommended to undergo a full-fledged clinical examination regularly: with age, the risk of diseases such as hypertension, diabetes, coronary heart disease increases significantly. The identification of these and other diseases at an early stage is the basis of successful therapy.