A healthy lifestyle is a complex concept that includes many components.
This includes all areas of human existence – from nutrition to emotional mood. A healthy lifestyle is a way of life aimed at completely changing previous habits regarding food, physical activity and rest.
The relevance of a healthy lifestyle is due to the increase and change in the nature of the loads on the human body in connection with the increased risks of anthropogenic and environmental nature and the complexity of the social structure. In the current situation, care for the health and well-being of an individual is associated with the survival and preservation of a person 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 disease. Supporters of a healthy lifestyle 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 – psychological, pedagogical, biomedical, but there is no sharp distinction between them since they all solve one problem – strengthening individual health.
Medical experts believe that 50% of health depends on lifestyle, 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 necessary condition for:
The full development of the most diverse aspects of human life;
Achievement by a person of active longevity;
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 XX 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, and an increase in the influence of environmental factors on human health.
Modern people began to lead a less mobile lifestyle, consume more food and have more free time. At the same time, the speed of life increased significantly, which increased the number of stress factors. Doctors note that the number of hereditary diseases is increasing every year. In this regard, the question of how to stay healthy (spiritually and physically) and still live long and actively becomes very urgent.
The benefits of a daily routine
How to lead a healthy lifestyle? To begin with, you should review the daily regimen. No schedule for a healthy life can include going to bed after midnight and waking up at 2 p.m. on weekends. If you do not have enough time to do things during the day, you need to either reduce the number of cases or complete them faster. This requires a systematic approach to the distribution of time.
The rational regime of work and rest involves a reasonable alternation of periods of physical and mental stress with periods of complete relaxation. In other words, the dream should be full (7-8 hours for an adult) and rest on the weekend should be just as full.
The need for good nutrition
Any recommendations for a healthy lifestyle necessarily include tips on good nutrition.
Healthy nutrition is a very broad concept (voluminous scientific papers have been written about this), however, the basic principles of a rational approach to food are as follows:
Animal fat restriction;
Significant restriction of animal protein foods (it is recommended to use mainly dietary meats – poultry, rabbit);
Inclusion in the menu of an increased amount of plant products;
Exclusion from the daily diet of “fast” carbohydrates – sweets, muffins, soda, fast food, chips and other “junk” food;
Switching to fractional nutrition (a small amount of food at a time);
Late dinner exception;
Eating only fresh food;
Optimal drinking regimen;
Optimization of the amount of food – it should correspond to energy costs;
Exclusion of alcohol, restriction of coffee and strong tea.
Food should be exclusively natural and contain all the necessary macro- and microelements, vitamins. It is advisable that the individual diet was drawn up by a dietitian.
Reasonable promotion of a healthy lifestyle necessarily includes items related to physical activity. Achievements of science and technology greatly facilitated the life of a person, but at the same time significantly reduced his motor activity. People walk less and less: now you can order and receive goods and products without leaving home.
However, to maintain the functional status of the body, movement is simply necessary. Beginners to practice a healthy lifestyle should be given physical exercises at least 30 minutes a day: physical activity is one of the main factors affecting human health. It is everyone who decides which kind of physical activity to engage in, in accordance with his age, temperament, and capabilities.
It can be:
- Classes in the gym; Walking or running;
- Classes in the pool; Bicycle rides;
- Home gymnastics classes; Qigong yoga and gymnastics.
The possibilities for realizing the motor potential are not limited – you can start with hiking (it is better to walk in forest park areas), 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 department of the musculoskeletal system is the main indicator of the youth of the body. Remember that movement is life!
Refusal of addictions
Smoking, alcohol, unhealthy food addictions (salty foods, chips, sweets, soda) are all factors that destroy health. A healthy and informed life implies a categorical rejection of the above “pleasures” in favor of healthier options. Refusal of bad habits is a key point for all adherents of a healthy lifestyle – that is where to start the practice.
Strengthening the body and preventing disease
The list of factors that contribute to improving health necessarily includes procedures to strengthen the body and harden.
Hardening – not necessarily swimming in the hole and dousing with cold water. For a start, a normal contrast shower is suitable: in this case, the temperature difference at the initial stage can be minimal. Hardening of the body increases the immune status, strengthens the vascular system, stimulates the autonomic nervous system and raises the general tone of the body.
Be sure to monitor the state of the psyche and nervous system. Excitement, stress, tension, irritability are direct causes of early aging. In addition, the nervous state negatively affects 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 body weight control. Overweight is always an additional risk of cardiac, vascular, endocrine and many other pathologies.
People over 45 years old are advised to regularly undergo a full-fledged clinical examination: with age, the risk of diseases such as hypertension, diabetes mellitus, coronary heart disease is significantly increased. Identification of these and other ailments at an early stage is the basis of successful therapy.