Factors strengthening health physical activity rational nutrition. Rejection of bad habits. Factors affecting human health

Healthy lifestyle - is a category general concept"lifestyle", which was mentioned above, and includes favorable conditions for a person's life, the level of his culture and hygiene skills, which allow maintaining and strengthening health, preventing the development of its disorders and maintaining an optimal quality of life. Formation of a healthy lifestyle includes:

Creation of a permanent information and propaganda system aimed at increasing the level of knowledge of all categories of the population about the impact on the health of all negative factors and opportunities to reduce this impact;

Sanitary and hygienic education of the population;

Reduction in smoking prevalence and consumption of tobacco products, reduction in alcohol consumption, prevention of drug use and drugs;

Attracting the population to physical culture, tourism and sports, increasing the availability of these types of health improvement.

An important role in the formation of a healthy lifestyle (HLS) belongs to its promotion. The goal of promoting a healthy lifestyle is to form a hygienic behavior of the population based on scientifically based sanitary and hygienic standards aimed at maintaining and strengthening health, ensuring a high level of working capacity, and achieving active longevity.

To achieve this goal, the following tasks should be solved:

Providing the necessary medical and hygienic information about a healthy lifestyle for all social and age groups population;

Stimulation of activity government agencies and public organizations to create conditions for a healthy lifestyle of the population;

Involving everyone medical workers in sanitary-educational work and educational activities;

Organization of a nationwide movement for the formation of a healthy lifestyle, joining forces with national movements of this kind in foreign countries.

The most important areas of healthy lifestyle promotion can be considered the following:

Promotion of factors contributing to the preservation of health:

occupational health;

Healthy sexuality;

Balanced diet;

Personal hygiene;

rest hygiene;

Optimal driving mode;

Physical culture and sports;

Ability to cope with stress;

hardening;

Hygiene marital relations, including family planning;

Psychohygiene;

Medical and social activity;

Environmental hygiene.

Hygienic education and training of citizens should be carried out in the process of education and training in preschool and other educational institutions, in the preparation, retraining and advanced training of workers through the inclusion of sections on hygiene knowledge.

Among the complex indicators that characterize the lifestyle of a particular individual include the way of life, standard of living, quality and style of life. Way of life - national-social order of life, way of life, culture, customs. So, for example, customs determined by specific historical realities are actions that are formed in stereotypically repetitive situations. They, in turn, create habits - regularly repeated actions, the implementation of which has become a need.

The concept of standard of living includes food consumption, education, employment, working conditions, housing conditions, social security, clothing, recreation, free time, human rights. At the same time, quantitative indicators of the standard of living are not ultimate goal but only a tool for creating better living conditions. Lifestyle - psychological individual characteristics of behavior. The concept of "quality of life" will be discussed in the next lecture.

Secondary prevention - is a complex of medical, social, sanitary-hygienic, psychological and other measures aimed at early detection and prevention of exacerbations, complications and chronicity of diseases, life restrictions that cause maladaptation of patients in society, reduced working capacity, including disability and premature death.

Tertiary prevention, or rehabilitation (health restoration) is a complex of medical, psychological, pedagogical, social measures aimed at eliminating or compensating for life limitations, lost functions, with the aim of restoring social and professional status as fully as possible.

The group and public level of medical prevention, as a rule, is not limited to medical events, but includes comprehensive programs prevention or mass health promotion campaigns. Preventive programs are a systematic summary of the main activities in this area. Prevention programs can be comprehensive or targeted. The process of forming and implementing programs includes a full program cycle, consisting of four main components:

Analysis is the initial component of the program cycle, including the process of studying the state of health of the population, the conditions and factors influencing its formation, and the potential for health promotion and disease prevention;

Planning is a component that includes the process of choosing priorities, goals and objectives, methods and means of achieving them, forecasting resource provision and final results;

Implementation includes a set of political, legislative, organizational and technical measures for the implementation of the preventive program;

Evaluation is a dynamic process aimed at determining the effectiveness of the measures envisaged by the program, which includes an assessment of planning, implementation progress and results obtained. Program cycle evaluation is integral part prevention program management process.

The quality of preventive medical care is a set of characteristics that confirm the compliance of the provision of preventive medical care with the existing needs, expectations of the patient and society, the current level of medical science and medical and preventive technologies. The quality of preventive medical care is characterized by:

The adequacy of the measures, technologies and resources used for the goals of health promotion and disease prevention;

Safety of applied preventive medical measures;

The effectiveness of ongoing preventive medical measures;

Availability and accessibility of the required type of preventive medical services;

The optimality of the preventive medical services provided and their continuous improvement;

Continuity and continuity of the process of education and rehabilitation of patients in the healthcare system;

Efficiency and timeliness of applied preventive medical measures;

The ability to meet the needs of individual patients, groups and the entire population in preventive activities;

Stability of processes and results obtained;

The effectiveness of the applied preventive medical measures (the ratio of the costs of providing preventive medical care to the result obtained) to achieve a positive medical, social and economic balance.

Smoking is not only a risk factor oncological diseases, but also a factor contributing to the emergence of almost a third of all cardiovascular diseases. It is now generally accepted that smoking cessation is one of the most effective measures improving the health of the population in developed and developing countries. In recent years, the number of women and girls who smoke has noticeably increased.

Thus, in the prevention of non-communicable diseases, the fight against smoking should be given an important place. Careful scientific analysis shows that in the fight against cardiovascular diseases alone, 50% of success can be attributed to a decrease in the number of smokers among the population. When you stop smoking after ten years, the risk of developing cardiovascular disease becomes the same as that of non-smokers.

Food. correct, balanced diet and maintaining energy balance are fundamental to the prevention of many noncommunicable diseases. Rational nutrition should be understood as a physiologically complete nutrition of people, taking into account gender, age, nature of work and other factors, contributing to maintaining health, increasing resistance to harmful environmental factors, as well as high physical and mental performance, active longevity.

The main principles of rational nutrition are:

Energy balance diet(correspondence of energy consumption to energy consumption);

The balance of the diet for the main components (proteins, fats, carbohydrates, trace elements, vitamins);

Mode and conditions of eating.

Excess nutrition is an excessive systematic consumption of food products (for example, salt, fat, sugar, etc.) or an energy-intensive diet that does not correspond to physical costs. Lack food (Lack food) [MH] is reduced in quantity or reduced in qualitatively consumption of nutrients or individual components, insufficient caloric content of the diet for life support in accordance with physical need.

Low physical activity. In the second half of the XX century. a sedentary lifestyle has become a mass phenomenon. At present, in economically developed countries, there are few types of work that require physical exertion. The development of agriculture, urbanization, automation and other benefits of civilization make a person's way of life sedentary, while for millions of years in the process of evolution, the main occupations of man were hunting and gathering edible fruits and plants. Under the influence of these types of activity, adaptation of physiological and metabolic processes in the body. A person, remaining a hunter and a gatherer of fruits in his physiological and metabolic processes, is forced in modern society to lead a sedentary lifestyle, accompanied by constant excesses.

Alcohol and drugs. Alcoholism and drug addiction are among the most acute health problems in most countries of the world. Acute and chronic diseases caused by excessive alcohol consumption are widely described. In many countries, mortality from cirrhosis of the liver has increased in recent decades, there is convincing evidence of the effect of alcohol consumption on high blood pressure; even in cases where consumption is not considered excessive, alcohol contributes to the development of other socially significant diseases.

High blood pressure. Approximately one in five people living in economically developed countries has high blood pressure, but most of hypertensive patients do not control their condition. Doctors of the American Heart Association call hypertension a "silent and mysterious killer." The danger of arterial hypertension is that this disease in many patients is asymptomatic and they feel like healthy people. Doctors even have such an expression - "the law of halves." It means that of all people with hypertension, half are unaware of their condition, and of those who do, only half are being treated, and of those who are being treated, only half are being treated effectively.

Diabetes. Diabetes is a powerful risk factor for cardiovascular disease and other serious, disabling diseases. In the development of diabetes, hereditary predisposition plays an important role, so people who have diabetes in the family should regularly check their blood sugar levels. Patients with diabetes should try to get rid of other risk factors for non-communicable diseases, such as overweight, physical inactivity, as this will also contribute to a milder course of diabetes. Smoking cessation, normalization of blood pressure, rational nutrition are very important. Correct and timely treatment the underlying disease will also prevent the development of other concomitant diseases. In most countries of the world there are special programs aimed at combating this serious disease.

Psychological factors. AT recent times there is an increasing role psychological factors in the development of cardiovascular and other diseases. Although these factors have always been given great importance in the development of the most important socially significant diseases, the inability to quantify them makes it difficult to prove their specific role in the epidemiology of certain diseases. However, the role of stress, fatigue at work, feelings of fear, hostility in the development of cardiovascular diseases has been proven. Psycho-emotional stress cause work conditions - excessive tasks for the day, unhealthy environment in the workplace. Poverty and social insecurity can also be causes of stress.

Each of these factors has a significant impact on the development and outcome of major diseases, however, even a moderate total increase in the number of factors greatly increases the risk of pathology. Therefore, multifactorial programs covering the general population are currently the most promising preventive programs.

Factors that promote health.

Health promoting factors include:

Rejection bad habits

Balanced diet

State of the environment

Physical activity

hardening

Personal hygiene

Daily regime

1. Refusal of bad habits

One of the most important factors for maintaining health is the eradication of bad habits (smoking, alcohol, drugs). These violators of health are the cause of many diseases, drastically reduce life expectancy, reduce efficiency, and adversely affect the health of the younger generation and the health of future children.

Many people begin their recovery by quitting smoking, which is considered one of the most dangerous habits modern man. It is not for nothing that doctors believe that the most serious diseases of the heart, blood vessels, and lungs are directly related to smoking. Smoking not only undermines health, but also takes strength in the most direct sense. As Soviet experts have established, after 5-9 minutes after smoking a single cigarette, muscle strength decreases by 15%; athletes know this from experience and therefore, as a rule, do not smoke. Doesn't encourage smoking mental activity. On the contrary, the experiment showed that only because of smoking, the accuracy of the test, the perception of the educational material decreases. The smoker does not inhale all the harmful substances in tobacco smoke - about half goes to those who are next to them. It is no coincidence that children in families of smokers get sick respiratory diseases much more often than in families where no one smokes. Smoking is a common cause of tumors in the mouth, larynx, bronchi and lungs. Chronic and long-term smoking leads to premature aging. Violation of tissue oxygen supply, spasm small vessels make the appearance of a smoker characteristic (yellowish tint of the whites of the eyes, skin, premature wilting), and a change in the mucous membranes respiratory tract affects his voice (loss of sonority, reduced timbre, hoarseness).

The action of nicotine is especially dangerous during certain periods of life - youth, old age, when even a weak stimulating effect disrupts nervous regulation. Nicotine is especially harmful to pregnant women, as it leads to the birth of weak, low-weight children, and to lactating women, as it increases the incidence and mortality of children in the first years of life.

Next not an easy task- overcoming drunkenness and alcoholism. It has been established that alcoholism has a destructive effect on all human systems and organs. As a result of the systematic consumption of alcohol, a symptom complex of morbid addiction to it develops:

Loss of sense of proportion and control over the amount of alcohol consumed;

Violation of the activity of the central and peripheral nervous system (psychosis, neuritis, etc.) and the functions of internal organs.

Changes in the psyche that occur even with episodic alcohol intake (excitement, loss of restraining influences, depression, etc.) determine the frequency of suicides committed while intoxicated.

Especially bad influence alcoholism affects the liver: with prolonged systematic alcohol abuse, development occurs alcoholic cirrhosis liver. Alcoholism is one of common causes diseases of the pancreas (pancreatitis, diabetes mellitus). Along with changes affecting the health of the drinker, alcohol abuse is always accompanied by social consequences that harm both those around the patient with alcoholism and society as a whole. Alcoholism, like no other disease, causes a whole range of negative social consequences that go far beyond healthcare and touch, to one degree or another, all aspects of life modern society. The consequences of alcoholism include the deterioration of health indicators of persons abusing alcohol and the associated deterioration overall indicators population health. Alcoholism and related diseases are second only to cardiovascular disease and cancer as a cause of death.

2. Rational nutrition

The next component of a healthy lifestyle is a balanced diet. When talking about it, one should remember two basic laws, the violation of which is dangerous to health.

The first law is the balance of received and consumed energy. If the body receives more energy than it consumes, that is, if we receive more food than is necessary for normal development person, for work and well-being - we are getting fat. Now more than a third of our country, including children, is overweight. And there is only one reason - excess nutrition, which ultimately leads to atherosclerosis, coronary heart disease, hypertension, diabetes and a variety of other ailments.

The second law is the correspondence of the chemical composition of the diet physiological needs organisms in food. Nutrition should be varied and meet the needs for proteins, fats, carbohydrates, vitamins, minerals ah, dietary fiber. Many of these substances are irreplaceable, since they are not formed in the body, but come only with food. The absence of even one of them, for example, vitamin C, leads to illness and even death. We get B vitamins mainly from wholemeal bread, and the source of vitamin A and other fat-soluble vitamins are dairy products, fish oil, and liver.

Not every one of us knows that we need to learn a culture of reasonable consumption, to refrain from the temptation to take another piece of a tasty product that gives extra calories or introduces an imbalance. After all, any deviation from the laws of rational nutrition leads to a violation of health. The human body consumes energy not only during physical activity (during work, sports, etc.), but also in a state of relative rest (during sleep, lying down), when energy is used to maintain the physiological functions of the body - maintaining a constant body temperature . It has been established that healthy person middle age at normal weight body consumes 7 kilocalories per hour for every kilogram of body weight.

The first rule in any natural food system should be:

Eating only when you feel hungry.

Refusal to eat with pain, mental and physical ailments, with fever and elevated body temperature.

Refusal to eat immediately before bedtime, as well as before and after serious work, physical or mental.

It is very important to have free time to digest food. The notion that exercising after eating aids in digestion is a gross mistake.

Meals should consist of mixed foods that are sources of proteins, fats and carbohydrates, vitamins and minerals. Only in this case it is possible to achieve a balanced ratio of nutrients and essential nutritional factors, to provide not only high level digestion and absorption of nutrients, but also their transportation to tissues and cells, their complete assimilation at the cell level.

Rational nutrition ensures proper growth and formation of the body, contributes to maintaining health, high performance and prolonging life.

People with chronic diseases need to follow a diet.

3. Environmental condition

Human intervention in the regulation of natural processes does not always bring the desired results. positive results. Violation of at least one of the natural components leads, by virtue of the interrelations existing between them, to the restructuring of the existing structure of natural-territorial components. Pollution of the surface of the land, hydrosphere, atmosphere and the World Ocean, in turn, affects the state of human health, the effect of the "ozone hole" affects the formation malignant tumors, air pollution on the state of the respiratory tract, and water pollution - on digestion, sharply worsens the general state of human health, reduces life expectancy. However, health obtained from nature is only 5% dependent on parents, and 50% dependent on the conditions surrounding us.

A person always strives to the forest, to the mountains, to the seashore, river or lake.

Here he feels a surge of strength, vivacity. No wonder they say that it is best to relax in the bosom of nature. Sanatoriums and rest houses are built in the most beautiful corners. This is not an accident. It turns out that the surrounding landscape can have different effects on psycho-emotional state. Contemplation of the beauties of nature stimulates vitality and calms the nervous system. Plant biocenoses, especially forests, have a strong healing effect.

The craving for natural landscapes is especially strong among the inhabitants of the city. Even in the Middle Ages, it was noticed that the life expectancy of city dwellers is less than that of rural dwellers. Lack of greenery, narrow streets, small courtyards, wells, where he practically did not penetrate sunlight created unfavorable conditions for human life. With development industrial production appeared in the city and its environs great amount waste polluting the environment.

A variety of factors associated with the growth of cities, in one way or another, affect the formation of a person, his health. This makes scientists increasingly seriously study the impact of the environment on urban residents. It turns out that the conditions in which a person lives, what the height of the ceilings in his apartment and how sound-permeable its walls are, how a person gets to his place of work, whom he treats on a daily basis, how people around him treat each other, depends on the mood of a person, his ability to work , activity - his whole life.

In cities, a person comes up with thousands of tricks for the convenience of his life - hot water, telephone, various modes of transport, roads, services and entertainment. However, in large cities, the shortcomings of life are especially pronounced - housing and transport problems, an increase in the level of morbidity. To a certain extent, this is due to the simultaneous impact on the body of two, three or more harmful factors, each of which has an insignificant effect, but in the aggregate leads to serious troubles for people.

So, for example, saturation of the environment and production with high-speed and high-speed machines increases stress, requires additional efforts from a person, which leads to overwork. It is well known that an overworked person suffers more from the effects of air pollution, infections.

Polluted air in the city, poisoning the blood with carbon monoxide, causes the same harm to a non-smoker as a smoker smoking a pack of cigarettes a day. A serious negative factor in modern cities is the so-called noise pollution.

Given the ability of green spaces to favorably influence the state of the environment, they must be as close as possible to the place of life, work, study and recreation of people.

It is very important that the city be a biogeocenosis, if not absolutely favorable, but at least not harmful to people's health. Let there be a zone of life. To do this, it is necessary to solve a lot of urban problems. All enterprises that are unfavorable in sanitary terms must be withdrawn from the cities.

Green spaces are an integral part of a set of measures to protect and transform the environment. They not only create favorable microclimatic and sanitary conditions, but also increase the artistic expressiveness of architectural ensembles.

A special place around industrial enterprises and highways should be occupied by protective green areas, in which it is recommended to plant trees and shrubs that are resistant to pollution.

In the placement of green spaces, it is necessary to observe the principle of uniformity and continuity to ensure the supply of fresh countryside air to all residential areas of the city. Critical Components city greening systems are plantations in residential areas, on the sites of children's institutions, schools, sports complexes etc.

The urban landscape should not be a monotonous stone desert. In the architecture of the city, one should strive for a harmonious combination of social (buildings, roads, transport, communications) and biological aspects (green areas, parks, squares).

The modern city should be considered as an ecosystem in which the most favorable conditions for human life are created. Consequently, these are not only comfortable dwellings, transport, and a diverse service sector. This is a habitat favorable for life and health; clean air and green urban landscape.

It is no coincidence that ecologists believe that in a modern city a person should not be divorced from nature, but, as it were, dissolved in it. Therefore, the total area of green spaces in cities should occupy more than half of its territory.

In addition, it is necessary to take into account another objective factor influencing health - heredity. This is the inherent property of all organisms to repeat in a number of generations the same signs and features of development, the ability to transfer from one generation to another the material structures of the cell, containing programs for the development of new individuals from them.

affect our health and biological rhythms. One of key features processes occurring in a living organism, is their rhythmic nature.

It has now been established that over three hundred processes occurring in the human body are subject to the daily rhythm.

4. Motor activity

Optimal driving mode - essential condition to improve health. It is based on systematic physical exercises and sports, which effectively solve the problems of improving the health and developing the physical abilities of young people, maintaining health and motor skills, strengthening the prevention of adverse age-related changes. At the same time, physical culture and sports act as essential tool education.

It is useful to walk up the stairs without using the elevator. According to American doctors, each step gives a person 4 seconds of life. 70 steps burn 28 calories.

The main qualities that characterize the physical development of a person are strength, speed, agility, flexibility and endurance. The improvement of each of these qualities also contributes to the strengthening of health, but not to the same extent. You can become very fast by training in sprinting. Finally, it is very good to become agile and flexible by applying gymnastic and acrobatic exercises. However, with all this, it is not possible to form sufficient resistance to pathogenic effects.

5. Hardening

For effective healing and disease prevention, it is necessary to train and improve, first of all, the most valuable quality - endurance, combined with hardening and other components of a healthy lifestyle, which will provide a growing body with a reliable shield against many diseases.

In Russia, hardening has long been massive. An example is the village baths with steam and snow baths. However, these days, most people do nothing to harden themselves or their children. Moreover, many parents, out of fear of catching a cold for a child, already from the first days of his life begin to engage in passive protection against colds: they wrap him up, close the windows, etc. Such "care" for children does not create conditions for good adaptation to changing environmental temperatures. On the contrary, it contributes to the weakening of their health, which leads to the occurrence of colds. Therefore, the problem of search and development effective methods hardening remains one of the most important. But the benefits of hardening from an early age have been proven by vast practical experience and are based on solid scientific justification.

Widely known various ways hardening - from air baths to dousing cold water. The usefulness of these procedures is beyond doubt. Since time immemorial, it has been known that walking barefoot is a wonderful hardening remedy. Winter swimming is the highest form of hardening. To achieve it, a person must go through all the stages of hardening.

The effectiveness of hardening increases with the use of special temperature effects and procedures. Their basic principles correct application everyone should know: systematic and consistent; taking into account individual characteristics, health status and emotional reactions for the procedure.

Another effective hardening agent can and should be before and after exercise. cold and hot shower. Contrast showers train the neurovascular apparatus of the skin and subcutaneous tissue, improving physical thermoregulation, have a stimulating effect on the central neural mechanisms. Experience shows a high tempering and healing value of a contrast shower for both adults and children. It also works well as a stimulant of the nervous system, relieving fatigue and increasing efficiency.

Hardening is a powerful healing tool. It allows you to avoid many diseases, prolong life for many years, maintain high performance. Hardening has a general strengthening effect on the body, increases the tone of the nervous system, improves blood circulation, and normalizes metabolism.

6. Personal hygiene

An important element of a healthy lifestyle is personal hygiene. It includes a rational daily regimen, body care, clothing and footwear hygiene. Of particular importance is the mode of the day. With proper and strict observance of it, a clear rhythm of the functioning of the body is developed. And this, in turn, creates best conditions for work and recovery.

7. Daily routine

Unequal conditions of life, work and life, individual differences of people do not allow recommending one variant of the daily regimen for everyone. However, its main provisions must be respected by all: the performance of various activities in strict certain time, the correct alternation of work and rest, regular meals. Particular attention should be paid to sleep - the main and irreplaceable type of rest. Constant lack of sleep is dangerous because it can cause exhaustion of the nervous system, weakening defensive forces body, decreased performance, deterioration of well-being.

The study of morbidity led to the conclusion that the cause of the vast majority of diseases are various violations of the regime. Disorderly eating in different times inevitably leads to gastrointestinal diseases, going to bed at different times - to insomnia and nervous exhaustion, violation of the planned distribution of work and rest reduces efficiency.

The mode has not only health-improving, but also educational value. Strict observance of it brings up such qualities as discipline, accuracy, organization, purposefulness. The mode allows a person to rationally use every hour, every minute of his time, which greatly expands the possibility of a versatile and meaningful life. Each person should develop a regime based on the specific conditions of his life.

It is important to follow the following daily routine:

Get up every day at the same time, do regular morning exercises, eat at set hours, alternate brainwork with physical exercises, observe the rules of personal hygiene, monitor the cleanliness of the body, clothes, shoes, work and sleep in a well-ventilated room, go to bed at the same time!

There is only one way to achieve human harmony - systematic implementation exercise. In addition, it has been experimentally proven that regular physical education, which is rationally included in the regime of work and rest, not only improves health, but also significantly increases the efficiency of production activities. However, not all motor actions performed in everyday life and in the process of work are physical exercises. They can only be movements specially selected for influencing various organs and systems, developing physical qualities, correcting body defects.

Physical exercise will positive impact if certain rules are observed during the classes. It is necessary to monitor the state of health - this is necessary in order not to harm yourself by doing physical exercises. If there are violations of the cardiovascular system, exercises that require significant stress can lead to a deterioration in the activity of the heart.

Should not be exercised immediately after illness. Need to endure certain period so that the functions of the body are restored, only then physical education will be beneficial.

When performing physical exercises, the human body reacts to a given load with responses. The activity of all organs and systems is activated, as a result of which energetic resources, increases the mobility of nervous processes, strengthens the muscular and osseous-ligamentous systems. Thus, the physical fitness of those involved improves and, as a result, such a state of the body is achieved when the loads are easily tolerated, and previously inaccessible results in various types of physical exercises become the norm. You always have good health, desire to exercise, high spirits and good dream. With proper and regular exercise, fitness improves year after year, and you will be in good shape for a long time.

Changes in physiological functions are also caused by other environmental factors and depend on the season, the content of vitamins and mineral salts in foodstuffs. The combination of all these factors (stimuli different efficiency) has either a stimulating or depressing effect on the well-being of a person and the flow of vital processes in his body. Naturally, a person should adapt to the phenomena of nature and the rhythm of their fluctuations. Psychophysical exercises and hardening of the body help a person to reduce dependence on weather conditions and weather changes, contribute to his harmonious unity with nature.

For normal functioning The brain needs not only oxygen and nutrition, but also information from the senses. The novelty of impressions, which causes positive emotions, especially stimulates the psyche. Under the influence of the beauty of nature, a person calms down, and this helps him to escape from everyday trifles. Balanced, he acquires the ability to look around him as if through a magnifying glass. Resentment, haste, nervousness, so frequent in our lives, dissolve in the great calmness of nature and its vast expanses.

It is very important to note the favorable state of the air environment during muscular activity, including during physical exercises, since this increases pulmonary ventilation, heat generation, etc. In sports practice, sanitary and hygienic air studies allow timely acceptance necessary measures, providing maximum conditions for those involved in physical culture and sports.

It should be remembered that the intake of the required amount of clean air into the room and the removal of air contaminated with waste products is important and necessary.

On the basis of regulations, as a result of many years of experience in the field of sports medicine, the main tasks of physical exercise and sports hygiene are clearly defined. This is the study and improvement of the environmental conditions in which physical culture and sports are practiced, and the development hygiene measures that promote health, increase efficiency, endurance, growth of sports achievements. As noted earlier, physical exercises do not affect any organ or system in isolation, but the whole organism as a whole. However, the improvement of the functions of its various systems does not occur to the same extent. Particularly clear are the changes in muscular system. They are expressed in an increase in muscle volume, an increase in metabolic processes, and an improvement in the functions of the respiratory apparatus. In close interaction with the respiratory organs, the cardiovascular system is also improved. Physical exercise stimulates metabolism, increases strength, mobility and balance of nervous processes. In this regard, the hygienic value of physical exercises increases if they are carried out in the open air. Under these conditions, their overall healing effect increases, they have a hardening effect, especially if classes are held at low temperatures air. At the same time, such indicators of physical development as chest excursion and lung capacity improve. When exercising in cold conditions, the thermoregulatory function is improved, sensitivity to cold decreases, and the possibility of colds is reduced. In addition to the beneficial effects of cold air on health, there is an increase in the effectiveness of training, which is explained by the high intensity and density of physical exercises. Physical activity should be normalized taking into account age characteristics, meteorological factors.

Speaking about the hygiene of physical exercises, one cannot but recall the morning exercises and the role of the physical culture pause. The purpose of morning exercises is to accelerate the transition of the body from sleep to wakefulness, to the upcoming work and to provide a general healing effect. Gymnastic exercises should be performed in a well-ventilated room, with an open window or window, and, if possible, in the open air. Charging should be combined with an air bath. After finishing gymnastics, rubbing or dousing the body with cool water is useful. Physical culture breaks are carried out at school and at work, they are one of the main forms of active recreation.

So, each person has great opportunities to strengthen and maintain their health, to maintain their ability to work, physical activity and vigor until old age.

Your health is in your hands Who among us does not dream of always being healthy? But how to preserve and how to change this precious, but, alas, decreasing gift of nature over the years? Many scientists note that the basis of health is the body's ability to adapt to changing environmental conditions. From the completeness of such an adaptation, that is, from the degree of stability of the human body, and his health depends. Build resilience to help you handle the whole "set" adverse effects, it is possible with the help of physical training, hardening, correct mode nutrition. Who among us does not dream of always being healthy? But how to preserve and how to change this precious, but, alas, decreasing gift of nature over the years? Many scientists note that the basis of health is the body's ability to adapt to changing environmental conditions. From the completeness of such an adaptation, that is, from the degree of stability of the human body, and his health depends. It is possible to increase stability, which will help to cope with the entire “set” of adverse effects, with the help of physical training, hardening, and the right diet.

Health is in order - thanks to charging There is a view physical education, which, regardless of whether he likes it or not, is equally useful and necessary for everyone - a child and an old man, a worker and a scientist, a novice athlete and an athlete. It - morning exercises. There is a kind of physical culture, which, regardless of whether it likes it or not, is equally useful and necessary for everyone - a child and an old man, a worker and a scientist, a novice athlete and an athlete. This is morning exercise.

Stadium in the yard More and more residential neighborhoods are equipped with sports grounds. Usually these are fields for playing basketball, volleyball, badminton, special equipment and devices for physical exercises. There are more extended yard "stadiums" and even health paths. More and more residential neighborhoods are equipped with sports grounds. Usually these are fields for playing basketball, volleyball, badminton, special equipment and devices for physical exercises. There are more extended yard "stadiums" and even health paths.

Walking is a long life Walking is one of the most ancient health remedies. While walking, they are included in the work large groups muscles, the activity of the cardiovascular, respiratory and other body systems is activated. Walking is one of the most ancient health remedies. While walking, large muscle groups are included in the work, the activity of the cardiovascular, respiratory and other body systems is activated.

For health - to the skating rink The folk proverb "Everyone is young in the Russian cold" has long been noticed beneficial effect frosty weather on the human body. The healing effect of being in frosty air is doubly higher if a person moves. This primarily determines the meaning of skating. It also develops such qualities as dexterity, flexibility, balance. This is a very emotional activity, and it can be recommended to people of any age. The folk proverb “Everyone is young in the Russian cold” has long noticed the beneficial effect of frosty weather on the human body. The healing effect of being in frosty air is doubly higher if a person moves. This primarily determines the meaning of skating. It also develops such qualities as dexterity, flexibility, balance. This is a very emotional activity, and it can be recommended to people of any age.

On skis Walking on skis outside the city, in the forest is an excellent tool that develops the physical qualities of a person, improves the activity of all body systems, and increases its resistance to cold. Skiing is good for everyone. Skiing outside the city, in the forest is an excellent tool that develops the physical qualities of a person, improves the activity of all body systems, and increases its resistance to cold. Skiing is good for everyone.

Swim to health Bathing and swimming are our favorite water procedures. Staying in water has a hardening effect on the body. Swimming develops muscles, cardio - vascular system, activates the metabolism. Bathing and swimming are our favorite water procedures. Staying in water has a hardening effect on the body. Swimming develops muscles, cardiovascular system, activates metabolism.

Our friend running Running is not a fashion, but pressing need, a sign of the times. This conclusion was reached by specialists involved in the improvement of the population. On the streets and in parks, in stadiums and in the forest, more and more often you can meet those who run for the sake of health. This is primarily due to the fact that many people experience motor hunger and strive to get rid of it with the least amount of time. Running from this point of view is the most accessible and effective view physical exercises, because in this case a person spends several times more energy than when doing gymnastics. Running is not a fashion, but an urgent need, a sign of the times. This conclusion was reached by specialists involved in the improvement of the population. On the streets and in parks, in stadiums and in the forest, more and more often you can meet those who run for the sake of health. This is primarily due to the fact that many people experience motor hunger and strive to get rid of it with the least amount of time. Running from this point of view is the most accessible and effective type of physical exercise, because in this case a person spends several times more energy than when doing gymnastics.

The sun in the spokes Like fabulous walking boots, a bicycle allows us to move much faster than on foot or modern public transport. Thanks to pedaling, blood flow from the legs to the heart increases, muscles become stronger, and lungs develop. This almost completely eliminates the possibility of injuries to the muscles, ligaments and bones of the legs, which makes riding accessible to people of any, even advanced age. Like fabulous walking boots, the bicycle allows us to move much faster than on foot or modern public transport. Thanks to pedaling, blood flow from the legs to the heart increases, muscles become stronger, and lungs develop. This almost completely eliminates the possibility of injuries to the muscles, ligaments and bones of the legs, which makes riding accessible to people of any, even advanced age.

Through forests and fields Among the numerous types of tourism - transport, automobile, mountain, etc., weekend hiking occupies a special place. Sunday trips, which are available to absolutely everyone, serve not only as an excellent form of active recreation and physical training, but also unite the family, educate children in such qualities as discipline, diligence, responsiveness, and, finally, significantly improve their health. In a word, hiking trips weekend - for the benefit of both adults and children. Among the numerous types of tourism - transport, automobile, mountain, etc., weekend hiking occupies a special place. Sunday trips, which are available to absolutely everyone, serve not only as an excellent form of active recreation and physical training, but also unite the family, educate children in such qualities as discipline, diligence, responsiveness, and, finally, significantly improve their health. In a word, weekend trips are for the benefit of both adults and children.

Science has studied various ways and means of maintaining and strengthening health. Based on the results of research, it is possible to identify the main factors contributing to health promotion. The basics of a healthy lifestyle are a system of rules and norms that everyone must follow and follow. We all worry about our health, we wish to live a long and happy life in the hope of avoiding serious diseases. The relevance of a healthy lifestyle today is due to a change in the rhythm of life, food quality and environmental degradation.

Key Health Factors

Health and healthy lifestyle life - concepts are interconnected, since a person's well-being directly depends on a person's lifestyle. Healthy lifestyle is a complex concept, it includes the following components:

physical activity;
compliance with the daily routine;
hygiene;
correct and balanced diet nutrition;
lack of bad habits;
quality rest and sleep;
hardening.

To summarize a little, there are three main keys to health. The author of the project "Mikhail Sovetov's School of Health" writes about them

The life of a person leading a healthy lifestyle actually consists of these health factors.

Each person determines the role of various factors in promoting health for himself, as well as the very definition of what it means to be healthy, what are the signs of a healthy person. Depending on this understanding, a person sets himself goals and objectives and selects the means of preserving and strengthening health.

But is it possible to change your lifestyle instantly? For example, lifestyle expert and consultant Bretta Blumenthal believes that a consistent introduction to lifestyle is needed. useful components. The 52 step method is designed for a year. In his book A Year Lived Correctly. 52 steps to a healthy lifestyle "Bretta tells that you can not quickly change stable habits, consistent steps are needed. And these small steps inevitably lead to big changes. Using the 52 steps method, in a year you will become a completely different person. Health will become a way of your life. And even after childbirth, women can quickly restore the perfect body and feel great. This is beautifully written in the book "Fitness Mom" by Arina Skoromnaya.

At the same time, with the help of special tricks, you can become more attractive right now. Try to adjust your figure just by choosing the right clothes. In this course, all the tricks of this method.

Compliance with elementary rules should become a habit, and then become a reflection of the person himself, part of his character, nature. Such tips can be obtained by reading this Denis Semenikhin fitness book, which can actually be a life guide.

Influence of factors on health status

The following main factors influence a healthy lifestyle:

environment and ecology - 20%;
heredity and genetics - 20%;
healthcare system and access to treatment – 10%;
lifestyle - 50%.

These are the main points that determine a healthy lifestyle. Maintaining a healthy lifestyle and observing all its rules and norms helps to strengthen immunity, the full development of all systems of the human body, including, as well as the extension of youth and activity for many years.

Interesting and simple recommendations how to improve the quality of life in his book Health Myths. Where do diseases come from?” are given by the well-known Russian journalist and TV presenter Igor Prokopenko and Doctor of Medical Sciences, Professor Sergey Bubnovsky.

This topic has attracted close attention of scientists, especially in the last two decades, with the development of scientific and technological progress and information technology. The facts about a healthy lifestyle indicate that it was two or three decades ago that people began to be replaced by cars. Take, for example, the same automatic washing machine. If earlier you had to make an effort and wash clothes by hand, now while washing is in progress, there is an opportunity to lie on the sofa with a glossy magazine or sit extra hour in social networks. This also applies to the manufacturing sector. Previously, people worked in the fields, on farms, in factories, and now more than half of the workforce has been replaced by automated machines that do all the work instead of a person, thereby freeing him from physical labor.

Together with a decrease in physical activity, the well-being has Negative influence economic factor. In a market economy, every entrepreneur is trying to reduce production costs and save on everything. First of all, this is reflected in the quality of products consumed by people. Hence the bad ecology, and mass diseases and many other problems that determine a healthy lifestyle.

Poor health, stress, depression, decreased immunity are largely the result of a person's lifestyle.

The benefits of physical activity

Healthy lifestyle promotion includes various contributing factors, among which one of the main ones is sports and physical exercise. With the development of information technology, machines have deprived a person of most of the work, which significantly reduced his physical activity.

Why is hygiene important?

Beautiful, clean and well maintained appearance testifies to good health and state of health. Elementary hygiene rules will help maintain health and raise the level vital energy. Regular hand washing is a defense against many infectious diseases caused by bacteria and microbes.

The condition of the body depends not only on washing hands. There are also other factors of a healthy lifestyle that will prevent many diseases. This includes daily showering (preferably a contrast one), brushing your teeth twice a day, manicures and pedicures, and other hygiene procedures.

Proper nutrition is an important factor in health

Rational and balanced diet is the principle of nutrition, the essence of which is to follow a diet and eat healthy and wholesome foods.

Human health depends on compliance with:

vegetable fats predominate over animal fats in the diet;
eating only dietary meats;
the main part of the diet is fresh vegetables and fruits;
refusal of sweets, carbonated drinks, fast food and other unhealthy foods;
the number of meals - 5-6 per day in small portions;
do not eat two to three hours before bedtime;
do not eat stale food, hunger is better than spoiled food;
drink enough clean water;
monitor the calorie content of foods (it should not exceed the daily energy consumption);
rejection alcoholic beverages, coffee (instant) and strong tea;
avoidance of fried and fatty foods.

Compliance with all these simple rules will help to quickly restore shape, strengthen immunity, tighten the body and improve well-being. We wrote about strengthening immunity with vitamins in the article. For those who radically decided to fight for harmony - an effective video course with an analysis of "difficult cases" and expert advice.

hardening

Factors that promote health include the hardening of the body. For a healthy lifestyle positive influence provides disease prevention. The main measure of prevention is hardening. This can be dousing with cold water, diving into an ice hole, regular visits to baths and saunas, contrast showers and other procedures aimed at strengthening the immune system and the body's defenses.

Preventive measures

To preventive measures relate:

Improving immunity (a set of measures aimed at improving the functioning of all vital systems of the human body);
physical activity, sports;
mental activity (simulators for the brain);
hardening;
prevention of stressful situations;
body weight control;
regular passage medical examination and etc.

The modern one has another type of prevention, recovery and healing. This method is a healing music superimposed on the sounds of nature. High frequency sounds interact directly with specific areas of the brain, causing a biochemical resonance in the production of hormones and neuroregulatory peptides, which results in significant improvements in the implementation of various brain functions and, as a result, improved health. At this link you can download the disc itself and the description of the technology. As the saying goes: combine business with pleasure.

health facts

Motivated to maintain a healthy lifestyle Interesting Facts that:

- The ringing of an alarm clock has a less detrimental effect on hearing than the cry of a small child. Doctors advise avoiding noise above 85 decibels in order to preserve hearing acuity in the future.
- Regular consumption of honey and other bee products improves brain function, improves memory and reaction speed.
- Sport is health, but everything should be in moderation. Intense exercise over two hours a day can cause poor stress tolerance, chronic fatigue and apathy.
- According to the results of studies conducted by Canadian scientists, it has been proven that people who do not follow the daily routine and do not get enough sleep are more likely to suffer from obesity.
- Mental stress contributes to the prolongation of life and activity of the brain, and also prevents the development of Alzheimer's disease.
- Refusal of salt or the maximum reduction in the daily amount, according to American scientists, significantly reduces the likelihood of developing cardiovascular diseases, due to which life is extended by an average of 6 years.

Suppose all the same, the disease happened, but there is no way to quickly get to the doctor. What to do? To help you regularly updated directory medicines for quick and convenient selection of medicines for the disease you specified and pharmacies where they are available. Using it is easy and convenient.

The most interested researchers in the field of wellness will be interested to read " general theory health." it research direction called: valeology. This direction studies the physical, spiritual and moral principles that contribute to the preservation and strengthening of health in a complex. Read more about valeology in the article on our website.

Maintaining a healthy lifestyle is not that difficult. In this case, the main desire and correctly set priorities. The quality and duration of his life depends only on the person.

Preservation and promotion of health is the goal of many people. It is worth noting that the path can be long. However, after some time, you will be able to see excellent results. This article will tell you about what are the factors that promote health. You will also learn about ways to prevent diseases.

Should you improve your health?

The opinions of people on this issue were divided into two groups. One part of the population believes that sport and health are inseparable. They try to maintain their immunity and strengthen it. There are many ways to do this.

Another part of the people says the following. The human body is formed in such a way that it can independently cope with a variety of diseases. Indeed, most viral infections go away on their own. The patient only needs to provide comfortable conditions for this. This cannot be said about bacterial diseases. Such pathologies are eliminated with the help of special antimicrobial drugs.

Expert opinion

If you come to an appointment with an immunologist or a general practitioner, the doctor will tell you what means of improving health are. Among the many medicines and homeopathic formulations, you can, together with a specialist, find the right one for you. It is worth noting that all drugs have a different form of release for the convenience of users.

Doctors also say that not only chemical compounds should be used. If you take into account the factors that promote health, then you can get sick much less often. In the event of an infection, the human body will be able to cope very quickly, with minimal effort. Let's consider these factors.

Healthy sleep

Health-promoting factors always start with sleep. A person must rest for eight hours a day. In this case, sleep should be uninterrupted. In children, the duration of this time may increase depending on age. It is worth noting that children under seven years of age must be shown daytime sleep. Only in this case, health indicators will be good.

A person's rest should take place on a comfortable bed. If you have back problems, you should give preference to an orthopedic mattress. Train yourself to go to bed and get up at the same time. Even if you have taken a weekend or vacation, you should not allow yourself to wallow in bed before dinner. Otherwise, you will feel overwhelmed all day. After three weeks of compliance with the regimen, efficiency increases. You will begin to feel much better, insomnia, anxiety and nervousness will go away. The state of the body is also stabilizing. After all, organs and systems will be launched by a certain time.

sports and health

These two concepts are inseparable for many people. If you have the opportunity, then you need to play sports. You don't need to visit for this. gym. After all, many busy people do not have time for this. Train yourself every morning to allocate 10-15 minutes for gymnastics. Stretch and stretch your muscles. If you wish, you can go jogging or ride a bike. is not a health booster. In such occupations, on the contrary, a person can lose it.

Proper nutrition

The topic "nutrition and health" is studied in every school. It is there that the foundations of strengthening immunity are laid. People's opinions about proper nutrition diverge.

One group of people believes that meat, milk and similar products should be abandoned. They are called vegetarians. These people are also divided into vegans and raw foodists. Another group says that you need to stick to a separate diet. Proteins should be consumed separately, carbohydrates separately. There are also people who report that nutrition should be correct. They can eat many foods. However, all of them must be natural, without dyes, flavor enhancers and other additives. It is worth saying that the topic of proper nutrition can be described endlessly. If you have questions about your own diet, then you should contact a nutritionist and find out all about it.

Hygiene

Factors that promote health always include hygiene procedures. You need to shower daily and change clothes. Also, don't forget to wash your hands. If it is not possible to clean your palms with soap, then use a special antibacterial gel. Wet wipes are less effective at killing germs.

Remember that the means to conduct hygiene procedures must be individual. So, each person should have their own washcloth, towel, Toothbrush and a comb. If you use the means of others, that is, Great chance acquisition of infection.

Health promotion and prevention

In addition to the manipulations described above, there are also medications for health promotion and disease prevention. In the first place in this list are vitamin complexes. If you get enough minerals and trace elements from your diet, you can stop using chemical compositions. However, there is no such person who would daily receive his norm of all essential substances. Vitamin complexes divided into children, adults and pregnant women. Among the many drugs you can choose what is right for you.

You can also strengthen the immune system with the help of immunomodulators. They look like:

drops in the nose ("Derinat", "Grippferon");
ointments ("Viferon");
rectal and vaginal suppositories ("Viferon", "Genferon", "Kipferon").

You can also purchase powders for the preparation of suspensions ("Reaferon") and tablets ("Likopid", "Isoprinosine", "Ergoferon"). Remember that all medicines should be taken only on the advice of a doctor. Some of them are forbidden to use during pregnancy and breastfeeding. Most formulations are not assigned to children under three years of age. An exception may be an individual situation.

Proper nutrition, regular sleep and exercise cannot guarantee you that you will not get sick at all and will be able to live a long time. In addition to all of the above, you also need to change your attitude to the outside world. Those people who treat criticism with understanding, are loyal and can change their attitude to this or that matter, according to statistics, live much longer.
Many grandmother's recipes help to strengthen their own health. Yes, it is very popular ginger tea. Just boil the crushed root and add honey to it. Drinking 200 milliliters of this drink will avoid infections in winter period when the infection is most likely.
Strengthening the health of young children contributes to a long breast-feeding. During this period, babies receive useful immunoglobulins that the mother's body produces. Also, with natural feeding, the baby receives all the proteins, fats and amino acids it needs.

Article Conclusion

Now you have learned about what factors contribute to better health. If you still have questions, then you should contact your doctor and ask them. The doctor will tell you in detail about and methods of prevention. Good health to you!