Healthy lifestyle and its components. Health. Healthy lifestyle

I present to your attention the basics of a healthy lifestyle or good habits. When we hear the expression “healthy lifestyle”, we mentally imagine completely different, but I am sure that the right things. Our whole life, our existence and happiness depend mainly on health. The transition from the usual rhythm to a healthy one may seem difficult and unattainable, but it is not at all the case. The most important thing is to want it and make every effort. After all, how much should a person be his own enemy in order not to strive for health?

Subconsciously, everyone wants to be healthy and beautiful. But beauty and health can only be preserved by those who consciously, wisely, approach their lifestyle. While we are young, our body is able to withstand many harmful external factors. Taking advantage of this, many people take their health lightly, preferring to hold a cigarette in their hands and abuse alcoholic beverages.

But the years go by quickly. The older a person gets, the more weaken the defenses of his body. Over time, all once excessively drunk alcohol and cigarettes will come out sideways with a bunch of diseases. Only maintaining a healthy lifestyle from an early age can protect against such cases.

1. Refusal of bad habits.

This point should be the first. Try changing your outlook. Think that a bad habit is not only an addiction, but also a poison that takes over you. You poison not only yourself, but also people, children living near you, or ordinary people you meet on the street. According to statistics, smoking kills about 5 million people every year! These are crazy numbers.

2. Proper, balanced, organized nutrition.

Remember the phrase - "You are what you eat." Be interested in the principles of proper nutrition, consult with experts. Pay attention to the Food Pyramid developed by nutritionists. Its scheme is very simple - use everything that is at the base as often as possible, and that which converges to the top - less often or carefully. With food we get strength, energy, vitamins to maintain life. But its excess is also fraught with bad consequences.

3. Active sports.

This does not mean that you need to spend your time from dusk to dawn, exhausted, in the hall. You just have to choose activities that you like and bring a lot of emotions and pleasure. Then visits will only be a joy. Since I took up fitness, my daily mood at any time can be rated as 5 plus! Neglect of sports leads to muscle atrophy, disruption of organs, and a decrease in immunity.

4. Maintain normal body weight.

Nothing complicated for those who follow steps 1, 2, 3. A lot has already been said about excess weight, about the serious consequences that it entails, about the violation of body functions. But there is still a psychological side - excess weight irritates a person, depresses mood, leads to isolation, complexes, and limitations. It is especially sad if obesity started already in childhood.

A very important point in the basics of a healthy lifestyle. Only proper and proper rest will help to relax and gain strength. Organize your day, but do not forget to allocate the required 8 hours for sleep. Who works well, he rests well. A person who does not get enough sleep has poor working capacity, reduced brain activity. All this affects the quality of the day, as well as life in general.

Learn to cope not only with your habits, but also rationally use external factors (sun, air, water) to maintain the health of the body and soul.

7. Psychological balance.

Turmoil, stress, disappointment - it all undermines our psychological health. As a result, we sleep poorly, eat poorly, do not play sports. Day after day, we still can not escape from the problems. It is important to learn how to take care of yourself and your health. Remember how often any trouble later seems like a mere trifle to you? Support yourself with the thought that you are a strong modern man. And if you need help, ask your loved ones for help. Anyway .

8. Personal hygiene.

From childhood, we are accustomed to this: woke up - washed, brushed my teeth; before eating, after playing - wash your hands; before going to bed - bathe and brush your teeth. These simple rules should never be neglected. Throughout the day, we touch a mass of objects that can be teeming with germs: money, handrails, elevator buttons, doorknobs, telephones. With dirty hands we take food, touch our face...

• Add some variety to your daily routine. Find a hobby that will give you a lot of positive emotions. Thus, you will saturate your day with work and be able to find yourself in a new business.
• Define an authority for yourself and try to keep up with him in moving forward.
• Start reading useful literature. You can start from Stephen Covey's excellent book, coordinate your actions with qualified people.
• Constantly motivate yourself to achieve the goal as well.
• Communicate more with people and think about the beautiful.

Quitting smoking, eating right, exercising, keeping a routine and keeping fit are all within reach and comprehensible. Ecology should also be included in the foundations of our healthy lifestyle. But today we cannot correct the ecological situation, but it is quite within our power not to aggravate it. The improvement that we have created is within the power of everyone.

Once a person said to me this phrase: "All our problems are because of the head." Therefore, do not litter it with grievances, problems, troubles. Better choose your right path - the path to a healthy lifestyle and emotional balance.

Sincerely, Anna Statsenko

A healthy lifestyle or healthy lifestyle, what is it in general and how can it be defined? The abbreviation HLS is now on everyone's lips, in plain sight and in action, which is good news. Fortunately, today it is fashionable to observe a healthy lifestyle. Surrounded by everyone there are people who strive to live in accordance with all the "healthy" rules, pushing aside bad habits.

A healthy lifestyle is not just about not drinking, smoking or eating bad food. This concept or phenomenon is much more fundamental and serious in its essence. In order to clarify the understanding of healthy lifestyle as such, you can refer to any medical dictionary. Most of them are similar in explanations, the authors agree that a healthy lifestyle can be called one that is aimed at improving overall well-being and maintaining health in accordance with age norms.

By the way, it is expedient in this context to turn to the concept of health in general. Thus, the authoritative WHO defines it as a state of complete well-being, not only physical, but also mental as well. This means that a healthy lifestyle is something like a set of measures aimed at strengthening the body's defenses and individual health. In a word, healthy lifestyle is prevention or warning.

"Three whales" of a healthy lifestyle

On the Internet, you can read a lot of information about how exactly it is best to adhere to a healthy lifestyle, what needs to be done, and what should be refrained from. For a person who decides to embark on a healthy path, the true, as they say, you need to start. However, one should not believe dubious recommendations like "how to start a healthy lifestyle in seven steps" or "rules for a healthy lifestyle." Naturally, it is better to seek qualified advice, for example, from a trainer or therapist. It seems strange to go to a doctor for such banal advice. But this is only at first glance. In the eyes of an intelligent physician, a person who strives to comply with the fundamental rules in order to be healthy looks great.

How to lead a healthy lifestyle?

So, what is a healthy lifestyle based on? At its core, ironically and unshakably, there are “three pillars”:

• sport;
• proper nutrition;
• sleep/rest mode.

About the role of sports in a healthy lifestyle

It is obvious that it is impossible to live healthy without sports. This is a stone in the garden for those who ignore morning exercises, walking and climbing stairs. People who say that they feel great even without sports in life may not be lying, but hardly any of them will be able to run at least a kilometer and not feel difficulty in breathing, or easily sit down 50 times.

You have to play sports and that's a fact. Morning should start with a small warm-up lasting 15-20 minutes. It can be a set of simple gymnastic exercises at home or a short run on the street, if conditions allow (by the way, many people, living in dangerously seductive proximity to the stadium, do not bother to go to classes, which is very in vain). In general, whoever likes what. Charging in the morning is the best way to wake up, cheer up, drive away the remnants of sleep and get a boost of energy for the coming day.

Daily exercise in the morning is not at all difficult. 15-20 minutes of simple exercises significantly improve the well-being and general condition of the body, activating it. In addition, it is important to dedicate an hour or two of solid training at least a few times a week (two or three will be enough). Today there are a lot of options so that you can delve into the sport. Gyms, swimming pools, fitness studios, outdoor stadiums and, in the end, your own apartment.

So, if financial opportunities do not allow hitting the sport, then the alternative is on the surface. These are home workouts. A gymnastic rug, a jump rope, a pair of dumbbells and a video workout complex are enough to help you navigate during the class. As they say, there will always be ways if the desire gnaws.

It should also be noted that movement is important for a healthy lifestyle. You always need to be an active, mobile person, strive to move. This means that you can walk an extra couple of kilometers to the next block, just like you can go up to the ninth floor on your own instead of using the elevator. Movement is the essence of life, as the simple truth says. Moreover, you can simply miss the movement, given the sedentary type of work of modern people.

Proper nutrition and rational lifestyle

Living healthy means eating healthy too. Everyone is aware of what is recommended to use in writing and how it is best to cook. However, fast food and packaged food continue to be present in the refrigerators of every home. It is clear that after half the day has burned down at work, you will no longer want any useful dishes, just to throw something edible into yourself. However, it is fundamentally wrong to do this with your diet, so as not to say it is forbidden.

Learn about and how to comply.

What principles of reasonable nutrition can be distinguished in the most general form?

• morning should begin with a glass of clean water on an empty stomach to start and wake up the stomach after a night;
• it is best to have breakfast with porridge with the addition of fruits and nuts (oatmeal is ideal), but it is better to exclude sandwiches, and generally from the diet, in the morning food should be rich in healthy carbohydrates;
• you need to have lunch no later than 4 hours after the morning meal (it is best to consume liquid food, vegetables with lean meat or fish, etc. daily at this time);
• dinner - 4 hours before bedtime, no later (you can eat protein foods - these are dairy products, eggs, buckwheat porridge);
• sweet - only in the first half of the day and a minimum amount;
• water (namely ordinary water, not drinks) should be 1.5-2 liters. per day;
• once every two weeks it is useful to do a fasting day.
• fruit snacks are allowed.

Compliance with the regime

Sleep / rest mode is also an important component of a healthy lifestyle. In order to feel not just normal, but well, you need to sleep at least 7 hours a day (optimal for an adult). The disharmony of sleep and rest is the cause of headaches, apathy, irritability, lethargy, impotence, and the like. And who is comfortable living in such a state?

In general, it should be noted that it is better if the days pass according to the regime. The body gets used to the fact that at a certain time it will be fed, and at some time it will be put to sleep. Regular lack of sleep or processing until two in the morning has not benefited anyone, rather the opposite. Diet, for example, is an important part of any diet. The bottom line is that sleep and rest must be coordinated and planned, this should not be forgotten.

And finally ... Without what else can there be a healthy lifestyle?

• hardening;
• periodic stay in the fresh air, in nature;
• personal hygiene;
• giving up any bad habits;
• positive emotions and resistance to stress.

Every modern person needs to adhere to a healthy lifestyle. In many cities, the environmental situation leaves much to be desired, the modern pace of life dictates new rules of human behavior, the present stress factor makes one make rash decisions. All this creates a large group of adverse factors affecting human health. And as a result, exacerbation of chronic diseases, neurosis, insomnia, diseases of the organs of the cardiovascular system. Digestion suffers from malnutrition. Alas, we are constantly in a hurry and cannot adhere to proper nutrition. lie in the activity of a person, in his desire to move, to lead a correct way of life.

Factors affecting health

Hereditary factors largely determine the state of human health. It has been scientifically proven that the future health of a child is formed in the womb. Therefore, during pregnancy it is very important to take care of yourself and your unborn baby.

External factors also negatively affect the human body. Smoking, alcohol, drugs - this is what gradually kills us. Smokers die from cardiovascular diseases ten times more often than non-smokers. And people suffering from alcoholism gradually kill their liver.

But in addition to negative external factors, what we already know about from childhood, are also influenced by external environmental factors. For example, bad environment. In the cities of millionaires, with a large number of cars, a rich transport system, the ecology has been greatly changed. A bad ecological situation affects the occurrence of oncological, allergic diseases and diseases of the respiratory system. The level of development of medicine plays an important role for human life. Our health is not only in our hands, but also in the hands of doctors. Therefore, the treatment of the disease depends on their qualifications.

HLS - a healthy lifestyle

The concept of healthy lifestyle combines the concepts of physical and mental health, preventive measures to strengthen one's spirit and body. Active lifestyle. Proper nutrition is the basis of a healthy lifestyle. , positive emotions - all this contributes to longevity. It is also important that the family has a motivation for a healthy lifestyle. If there are people in the family who suffer from bad habits, or people who have been malnourished throughout their lives, then it is unlikely that the child will be able to have the right sports motivation and interest in a healthy lifestyle.

The main components of a healthy lifestyle

From early childhood, a daily routine is formed in a child, a desire to play sports is instilled. Parents should talk about the harmfulness of bad habits. Healthy lifestyle is basis of human health.

Everything in a person's life should be measured. Work and rest should alternate. Any work must have rest. It is impossible to constantly be in stressful situations. A person should be able to relax: chatting with friends, listening to light music, walking in the forest, for this you can change the environment, you can use meditation, yoga.

About proper nutrition

A healthy lifestyle is the foundation of every person's life. To get rid of many diseases, to improve your health, to increase activity, it is necessary. Nutrition must be balanced. The required amount of fats, carbohydrates, protein.

The diet should include meat, dairy products, fruits, vegetables and various cereals. In the summer, be sure to eat a sufficient amount of fruits and vegetables. Fiber must be included in the diet for good digestion. In the spring, when the body needs vitamins and trace elements, it is possible to use various pharmacy multivitamins.

Let's not forget healthy sleep. You need at least 8 hours of sleep to feel refreshed in the morning. For better sleep, you can use herbal teas or evening walks. The ability to control one's emotional state leads to favorable relationships in the family. Family stress is devastating for both parents and children.

About physical activity

It is impossible to talk about a healthy lifestyle without touching on sports. Lying on the couch, eating healthy food, it is impossible to achieve a healthy body. Calories eaten should be spent, not stored. Therefore, you can do training in the gym, you can ride a bike, you can go jogging through the forest. Yoga is now popular.

Physical activity gives improvements in all indicators of our body's activity. In addition to improving your health, you will learn to control your emotional state. People who exercise are more resistant to stress factors. People engaged in physical activity have a healthy sleep and a good mood during the day.

Formation of the foundations of a healthy lifestyle

It is necessary to form the foundations of a healthy lifestyle with the right and healthy motivation. From childhood, it is necessary to instill in the child an interest in sports and work. Teach your child to exercise, the daily routine. Every person, even deeply occupied with a career, can and is able to do morning exercises. It will not take much time, only 10 minutes, but you are guaranteed vital activity and positive emotions.

The results of striving for a healthy lifestyle may not be immediately visible. It is important to have perseverance and perseverance to achieve goals. You should not be afraid of difficulties on the way, and then you will succeed. If you have changed your diet, then it is important to stick to it. If you decide to throw off a couple of extra pounds, then do not go away from this goal, do not let yourself relax. Keep yourself in good shape.

If you decide to quit bad habits, then you don’t need to return to them or make exceptions for yourself and feel sorry for yourself. You will immediately feel the results of getting rid of bad habits. A smoker who has quit smoking will feel that he has stopped choking when walking up the stairs. A person who has stopped drinking alcohol will feel more vitality, feel that he has a family and support. In case of illness, it is also necessary to be motivated to recover, follow the doctor's instructions and take care of yourself. Only purposeful people who want to defeat the disease are cured the fastest.

7 foundations of a healthy lifestyle

Exist seven pillars of a healthy lifestyle:

• Proper and balanced nutrition
• Avoidance of bad habits
• Physical activity
• Raising children's motivation for a healthy lifestyle
• Alternating work and leisure
• Healthy sleep
• Be attentive to your health, undergo medical examinations on time

By following these simple rules, you can achieve good health, good mood, and vitality. By eating right, you can strengthen your immune system. High vital activity will give you the opportunity to communicate more, expand the circle of contacts, circle of interests. A healthy lifestyle can bring new hobbies to your family, and they, in turn, will bring more mutual understanding.

Healthy lifestyle principles

Many modern people have a car. Yes, it is convenient, but with the presence of a car, our motor activity decreases. A person stops walking, moving even to the store by car. Here you need to find the golden mean. At least on weekends, try to give up the car, take a walk, and at best, change to a bicycle.

The principles of healthy eating completely exclude your favorite fast food. If there is no time for a full and balanced lunch, then kefirs, yogurts, which can be bought at any supermarket, will help. Avoid large amounts of coffee. Replace coffee with green tea, especially in the heat. Green tea is healthier, speeds up metabolism, and quenches thirst better.

Do not forget about mental and intellectual activity. Solve crossword puzzles, read books, learn foreign languages. Mental activity also refers to the basics of a healthy lifestyle. Spend more time with your family going out of town, walking in the woods, going to the river in summer, skiing and skating in winter. Life is beautiful when it is full of activity, good mood and positive emotions.

The concept of " healthy lifestyle" in the opinion of different people turns out to be quite controversial, which is connected with two problems. Firstly, in the most healthy way of life, each person does not see the totality of the components that form it, but only that aspect of it with which he is best acquainted. This is the reason for the well-known thesis: a healthy lifestyle is no drinking, no smoking and physical education. There is nothing surprising in such a view, because in itself it is indisputable, obvious. But if you prove that you understand the issues of rational nutrition, psychoregulation, hardening ... - here you can already meet not only associates, but also opponents.

Secondly, the difficulties in the objective characterization of a healthy lifestyle are due to the fact that so far, unfortunately, there are no scientifically based recommendations regarding almost any component that forms life activity. This is evidenced, for example, by the differences and inconsistency of the recommendations available on these issues in different countries (for example, on rational nutrition, determining normal body weight, etc.) or periodically growing praises, and then blasphemy against one or another means of life (for example, on childbirth in water, on "Baby" by U.K. Ivanov, on certain traditional medicine, etc.). That is why a person turns out to be a hostage to the currently dominant view, intrusive advertising, incompetent people (alas, sometimes including doctors whom we blindly trust), the dubious quality of available literature, etc.

Man (as will be shown in the next section) is a contradictory unity of the evolutionary past and the social present. Proceeding from this, it will be fair to say that it is this circumstance that should be poisonous in the search for a methodology for a healthy lifestyle. First of all, this means that it should be considered from the standpoint of the genotype and phenotype of a given person. For example, green apples should find their place in the diet of a person with a low level of gastric secretion, but they should be avoided by a person with increased secretion; in choosing a sport, martial arts or games are more suitable for a choleric person, and endurance exercises for a phlegmatic person; a person belonging to the functional-metabolic classification "stayer" is hardly worth going on vacation abroad for several days, but it is even desirable for a "sprinter" to do this ...

Consequently, in defining the concept of a healthy lifestyle, it is necessary to take into account two starting factors - the genetic nature of a given person and its compliance with specific conditions of life. From these positions healthy lifestyle there is a way of life that corresponds to the genetically determined typological features of a given person, specific living conditions, and is aimed at the formation, preservation and strengthening of health and the full performance by a person of his socio-biological functions.

In the above definition of a healthy lifestyle, the emphasis is on the individualization of the concept itself, i.e. even if there are fundamental recommendations for building a healthy lifestyle, each person should have his own, having his own specific features. So, in developing a healthy lifestyle program for each person, it is necessary to take into account both his typological features (type of temperament, morphofunctional type, the predominant mechanism of autonomic nervous regulation, etc.), and age and gender, nationality and social environment in which he lives (marital status, profession, traditions, working conditions, material support, life, etc.), etc. In addition, the personal and motivational characteristics of this person, his life guidelines, should occupy an important place in the initial assumptions.

There are a number of circumstances common to all people and built on the basic principles of organizing and maintaining a healthy lifestyle, which will be discussed below. For now, we only note a number of key provisions that underlie a healthy lifestyle:

• An active carrier of a healthy lifestyle is a specific person as a subject and object of his life and social status.
• In the implementation of a healthy lifestyle, a person acts in the unity of his biological and social principles.
• The formation of a healthy lifestyle is based on a person's personal motivational attitude to the embodiment of their social, physical, intellectual and mental capabilities and abilities.
• A healthy lifestyle is the most effective means and method of ensuring health, primary prevention of disease and meeting the vital need for health.

So, each person should have his own health system as a set of lifestyle circumstances that he implements. It is clear that in order to develop “his own” system, a person will try various means and systems, analyze their acceptability for him and their effectiveness, and select the best.

What should be filled with a lifestyle in order to consider it healthy? An analysis of the factors that help and harm health in our daily behavior should help in this (Table 4).

Table 4. Lifestyle factors affecting human health

Principles of a healthy lifestyle

Taking into account all the above prerequisites, which must correspond to a healthy human life, it is possible to formulate the principles of organization and maintenance of a healthy lifestyle.

1. The principle of responsibility for one's health: only a reasonable attitude to health allows a person to maintain vigor, high performance, social activity and achieve longevity for many years. And, of course, every person should understand that his health is the calmness of people close to him, the viability of his future children and the strength of the country. Sick people give birth to sick children. A country of frail and sick people is a country without a future. A sick person is, to one degree or another, a burden for relatives and others. And this means that a person's health reflects his degree of responsibility to his parents, children and to the Fatherland.

So, ensuring a healthy lifestyle is possible only if the person himself wants to be healthy. Indicative in this respect is the opinion of L.H. Tolstoy, who paid much attention to health himself: “The demands of people who smoke, drink, overeat, do not work and turn night into day, that the doctor makes them healthy, despite their unhealthy lifestyle, are ridiculous.” But, as the second law of thermodynamics says, a system left to itself moves in the direction from order to disorder. Therefore, in order to ensure health, it is necessary that a person constantly remember in his behavior: strong and reliable health is the main condition for the realization of the richest physical, mental, mental capabilities that nature has laid in us from birth, and a person’s life expectancy can reach 120-150 years ! To be healthy or to restore health requires significant personal efforts that cannot be replaced by anything (for example, pills). A person is so perfect that it is possible to restore him to health from almost any state; but with the progression of the disease and with age, this will require more and more effort. As a rule, a person resorts to these efforts if he has a vital goal, motivation, which each person has his own. However, the set of such vital goals is not so great: social success, love, family, fear of death, and some others. will not be able to fully recover. Only from day to day, maintaining and strengthening one's health, refusing temptations harmful to health, a person can maintain a sense of happiness and high efficiency until old age.

2. The principle of complexity: You can't save health in parts. Health means the coordinated action of all systems of the body and personality, so that a change in any of them will necessarily affect health as a whole. Therefore, do not neglect any of the "parts" of unified health. To ensure their harmonious interaction, it is necessary to pay attention to the whole complex of circumstances that shape the lifestyle of a given person. At the same time, almost all functional systems should be trained: cardiovascular, immunity, digestive, musculoskeletal, respiratory, etc. Influencing any of them, through the so-called "cross effect" we achieve a positive (or negative) impact on all the others.

3. The principle of individualization due to the premise that each person is unique both in terms of biological (genotypic), and psychological and social. Therefore, each of us should have our own healthy lifestyle program, which should take into account the relevant features.

Accounting for genotypic factors involves making adjustments to the healthy lifestyle program related to body type, metabolic characteristics, the predominant nature of autonomic regulation, biorhythmological indicators, etc. Therefore, the construction of a healthy lifestyle should correspond to the specified circumstances in such a way as to correspond to the genetic specificity of a given person, and not contradict it.

Accounting for psychological factors is focused on such criteria as the type of temperament, extra- or introversion, etc. In this case, the program of a healthy lifestyle should already provide for the appropriate features of the alternation of wakefulness and sleep, the choice of profession, friends and future spouse, self-psychoregulation and, in general, everything what but- can this person use his strengths and train his weaknesses.

Accounting for social factors suggests that this person, being a member of society, belongs to a given social group that makes certain demands on him, but, on the other hand, the person himself has certain social claims. In this case, the program of a healthy lifestyle should find a place for measures that optimize the relationship of a person with others, help prevent unhealthy conflicts and equip him with methods of overcoming conflicts, etc.

Accounting for family and household status of a person is determined by the fact that this person has certain rights and obligations in his family, due to the mutual relations that have developed here, traditions and customs, including daily routine and nutrition, raising children, distribution of duties, etc. Therefore, the task of rational life should be, on the one hand, the fullest possible provision of the functions of a person in the family as a child, spouse and parent, and on the other hand, the creation of conditions in the family itself that allow a person to maintain a high level of health.

Accounting for the level of culture of a person suggests that the organization of his life activity should be determined by his life priorities, among which one of the main ones is his attitude to health. In this regard, the education of a culture of health, healthy needs and the inculcation of healthy lifestyle skills is of particular importance.

4. Principle of moderation means that moderate loads should be used to train functional systems. By "moderate" we mean those that cause an average degree of fatigue, the consequences of which, with the correct organization of the lifestyle, should not last more than 24 - 36 hours. Smaller loads (mental, intellectual, physical), as a rule, do not contribute to the growth of body reserves, and more significant ones can lead to overwork. At the same time, it should be borne in mind that the load of any system, to one degree or another, causes corresponding shifts in others, therefore, poor sleep, visiting a bath, feeling unwell, etc., should already be taken into account in the organization, for example, of physical activity. Therefore, the moderation of loads should be spoken of from the point of view of the organism as a whole, and not only the most loaded system.

5. The principle of rational alternation of load and rest. As noted by the domestic physiologist N.E. Vvedensky, “people get tired not because they work a lot, but because they work incorrectly.”

In the living world, life is maintained by coordinating periods of activity and rest. This fully applies to almost all systems of the body and to the body as a whole. The periodic change of these states is characteristic of wakefulness and sleep, eating, performing professional duties, rest, etc. At the same time, it is important to build a lifestyle in such a way that the subsequent rest fully corresponds to the nature of the work done before this. Therefore, for example, after a large amount of intellectual work performed, specially organized physical labor should follow (according to the effect of "active rest", it stimulates a more active restoration of intellectual potential) or sleep, after a hearty dinner - physical peace. Such a reasonable alternation allows the body to rationally not only spend, but also restore its potential. Forgetting this principle gradually leads to the accumulation in the body of the consequences of under-recovery with the development of overwork. In humans, most often it manifests itself in various forms of mental disorders (neurosis).

6. The principle of rational organization of life. Since the principle of rational alternation of load and rest requires a conscious attitude of a person to the organization of his work and rest, then, therefore, one must learn how to work correctly and rest properly. If we proceed from the fact that work is understood as any load on the body, then it follows that each of its types must not only be taken into account, but also planned, then a person will be able to perform all the necessary tasks in the optimal time for himself and with the appropriate intensity of the load. according to their actual priorities.

7. The principle of "today and for life". Health is not given to a person for the future, it requires constant and persistent efforts. The examples of many athletes show that a significant part of them, after the end of active sports, which gave them a high level of functional reserves, quickly become “ordinary people”, subject, like everyone else, to various ailments. It is known that the results achieved over the years in hardening almost completely disappear within a few months after the termination of hardening procedures.

8. The principle of valeological self-education. The formation of a healthy lifestyle has as its ultimate goal the improvement of living conditions and life on the basis of valeological education and upbringing, including the study of one's body and one's personality, the development of hygiene skills, knowledge of risk factors and the ability to put into practice the whole range of means and methods to ensure a healthy lifestyle. Carrying out conscious and purposeful health-creative activity, creating a habitat and activity, influencing external conditions, a person acquires greater freedom and power over his own life and life circumstances, making life itself more fruitful, healthy and long-lasting. To achieve this, a person must first of all become the bearer of the idea of ​​health as the main life priority; this problem is the most important task of valeological education and self-education. It is on this basis of valeological education that a certain organization of a person's self-consciousness is formed, focused on understanding the role and place of various means, methods and forms of a healthy lifestyle and the ability to apply them in one's life. At the same time, it is important that in each case, valeological education becomes an element of the valeological culture of a particular person, and here the approaches of mass medicine, which are characterized by universal, uniform norms and recommendations, are unacceptable.

Thus, the program and organization of a healthy lifestyle for a given person should be determined by the following basic premises:

• individual typological hereditary factors;
• objective social and socio-economic conditions;
• specific circumstances of life in which family and household and professional activities are carried out;
• personal motivational factors determined by the worldview and culture of a person and the degree of their orientation towards health and a healthy lifestyle.

Most people underestimate the possibilities of a healthy lifestyle, and for many it is associated only with prohibitions. In fact, a healthy lifestyle does not involve sacrifices, but on the contrary, it turns into acquired years of life and good health. Especially for World Health Day, we have collected simple tips that everyone can easily use in everyday life.

Eat only quality food and try not to skimp on food. Food is the basis of a healthy and long life.

Walk whenever possible. Only through active movement will your body "accumulate" less fat.

In restaurants, refuse dishes that cause you doubt. Poisoning, or even indigestion, undermines the strength of the body.

Store all foods in the refrigerator so that they spoil as slowly as possible. Throw away anything that has passed its expiration date.

Worry as little as possible, or better, don't worry at all. The more nervous a person is, the faster he ages. In addition, stress is the main culprit in the appearance of wrinkles and hair loss.

Do not buy vegetables and fruits in large quantities, buy only as much as you can eat in the next couple of days.

Limit the amount of alcohol consumed and observe the culture of its consumption so as not to cause significant harm to the body.

If you are angry, then do it openly, do not accumulate in yourself. Anger that has found an outlet is much healthier than pent-up internal discontent.

Do not slouch, sit and walk with a straight back, keep your neck straight too. Many diseases are provoked by problems with the spine.

Try to drink as much water as possible. The average recommended dose of liquid per day is 1.5-2 liters, but remember that 50% of the liquid should be obtained from soup, tea, juices, and so on.

Be a family man. Experts from various countries have proven that family people live 5-7 years longer.

When cooking, fry food as little as possible, it is better to boil, stew or steam.

Give up everything that contains carcinogens - mainly smoked meats and foods fried in fat, protein foods after high heat treatment, canned, pickled and salty foods, foods with sodium nitrite additives. Experts have calculated that 50 g of smoked sausage can contain the same amount of carcinogens as the smoke from a pack of cigarettes. A can of sprats is equivalent to 60 packs of cigarettes.

Sleep at least 8 hours a day, while it is important that sleep is regular, you need to go to bed at the same time. It is sleep that helps to restore physical strength, restore clarity to the head, improve memory and attention, get a good mood, and increase immunity.

Drive away the sad mood by any means, because pessimism is a veiled form of chronic depression, which is responsible for the occurrence of many diseases.

Do not lift weights - because of this, the pressure on the intervertebral discs and joints of the spine increases dramatically. Even with a healthy back, it is not recommended to lift more than 15 kilograms at the same time.

Go in for sports, because 150 minutes of fitness per week will prolong youth by 5 years. What kind of physical activity to choose is up to you, the main thing is regularity. Dancing, yoga, Pilates, walking are suitable for health. Only with strength exercises, running and contact sports you should be careful - firstly, they are traumatic, and secondly, it is better to do them under the supervision of an instructor.

Do not sit at home - actively meet with friends, go to theaters, cinemas and museums. A life filled with positive emotions can compensate a lot.

Take baths - they are very beneficial for both the body and the soul. Hot water will help you relax, unwind, refresh your skin, and some types of home baths will help you lose weight.

Kiss and hug as often as possible. Psychologists advise hugging your soulmate or just a person close or pleasant to you at least eight times a day.

Never skip breakfast, it is one of the most important meals of the day. Men who often skip breakfast are 27% more likely to have a heart attack or die from coronary heart disease (CHD)!

Furnish your apartment with potted green plants, indoor plants not only help brighten up rainy days, but also have medicinal properties.

Go in for swimming - it will help strengthen the immune system, harden the body, develop strength and endurance, harmoniously develop the muscles of the whole body, improve the functioning of the cardiovascular, respiratory and nervous systems, and prevent diseases of the spine and joints. And finally, lose weight.

Sleep on orthopedic mattresses and pillows, and be conscious of the organization of the bed. Very important as well

When experimenting with cosmetics, be careful - the cream for the face, eyes and hands must be chosen carefully and very individually. Focus on your skin type and its properties. In addition, it is important to properly store cosmetics.

Go to the bath! And go there as often as possible. Bath is not only pleasant, but also very useful.

Try not to swear with anyone, but if a quarrel has already begun, then sort things out calmly and constructively so that the conflict is resolved, and not aggravated. In any, even the most violent showdown, you must not lose your head and keep control of yourself.

Eat honey - it is very useful, it contains hundreds of the most valuable substances for the body: glucose, fructose, sucrose, macro- and microelements, proteins, amino acids and others. In order for all of them to work in full force, honey must meet a number of conditions, the main of which is naturalness.

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Do not forget to brush your teeth - this should be done in the morning and in the evening. Dentists claim that it is impossible to replace a toothbrush with chewing gum or a simple mouth rinse.

Do not endure - you absolutely cannot tolerate hunger, pain, cold and thirst, because these are all body signals, some of them can be easily understood, that is, just eat or drink, and some will have to be deciphered by specialists, and treated.

Relax regularly, plan and make trips, get saturated with new emotions and impressions. But remember that you should not go to hot countries for less than a couple of weeks!

Keep all important medicines at home - keep them on hand and not needed, than they will be needed, but not found in your home first aid kit. And don't feel sorry for medicines that have expired.

Do not be afraid of doctors, the health of any person requires regular examination. Remember that your health is in your hands, and it is in your power to prevent serious diseases, or to detect them in time.