Healthy lifestyle of people. A healthy lifestyle as a path to self-improvement. Healthy lifestyle and its components

To each to modern man it is necessary 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, and the present stress factor forces one to make rash decisions. All this creates a large group of unfavorable factors affecting human health. And as a result, exacerbation of chronic diseases, neuroses, insomnia, organ diseases of cardio-vascular system. At poor nutrition digestion suffers. Unfortunately, we are constantly in a hurry and cannot stick to proper nutrition. lie in a person’s activity, in his desire to move, to lead correct image life.

Factors affecting health

Hereditary factors largely determine a person's health status. 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 are what are gradually killing us. Smokers die from diseases of the cardiovascular system tens of 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 from childhood, external factors also influence environment. For example, bad ecology. In cities with millionaires, with a large number of cars, a rich transport system, the ecology has been greatly changed. A poor environmental situation affects the occurrence of cancer, allergies and diseases respiratory system. The level of development of medicine plays an important role in 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.

Healthy lifestyle - healthy lifestyle

The concept of a healthy lifestyle combines the concepts of physical and mental health, preventive measures to strengthen your 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 motivation for a healthy lifestyle. If there are people in the family who suffer from bad habits, or people who eat poorly 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

WITH early childhood The child’s daily routine is formed and the desire to play sports is instilled. Parents should talk about the harmfulness of bad habits. Healthy lifestyle is the basis of human health.

Everything in a person’s life should be measured. Work and rest must alternate. Any work must have rest. It is impossible to constantly be in stressful situations. A person should be able to relax: talking 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 basis of every person’s life. To get rid of many diseases, to improve your health, to increase your activity, it is necessary. Nutrition should be balanced. The required amount of fats, carbohydrates, protein.

The diet should include meat, dairy products, fruits, vegetables and various cereals. During the summer, be sure to eat enough fruits and vegetables. You must include fiber in your diet for good digestion. In spring, when the body needs vitamins and microelements, it is possible to use various pharmacy multivitamins.

Don't forget about healthy sleep. You need to sleep at least 8 hours to feel refreshed in the morning. For better sleep you can use herbal teas or evening walks. The ability to control your emotional state leads to favorable relationships in the family. Stress in the family is destructive for both parents and children.

About physical activity

It is impossible to talk about a healthy lifestyle without talking about sports. Lying on the couch, eating healthy food, it is impossible to achieve healthy body. The calories you eat need to be spent, not stored. Therefore, you can do training in the gym, you can ride a bike, you can jog in the forest. Yoga is popular now.

Physical activity improves all indicators of our body’s functioning. In addition to improving your health, you will learn to control your emotional state. People who exercise are more resistant to stress factors. People who engage in physical activity have healthy sleep and good mood throughout 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 a child an interest in sports and work. Accustom your child to exercise and daily routine. Every person, even those deeply involved in their career, can and is able to do morning exercises. It won’t take much time, only 10 minutes, but you are guaranteed vital activity and positive emotions.

The results of your pursuit of a healthy lifestyle may not be immediately visible. It is important to have persistence and tenacity to achieve your goals. You should not be afraid of difficulties along the way, and then everything will work out for you. If you change your diet, it is important to stick to it. If you decide to drop a couple extra pounds, then don’t move away from this goal, don’t let yourself relax. Keep yourself on your toes.

If you decide to quit bad habits, then there is no 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 is no longer out of breath when walking up the stairs. A person who quits drinking alcohol will feel more vitality and will 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 overcome the disease are cured the fastest.

7 basics of a healthy lifestyle

Exist seven basics of a healthy lifestyle:

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

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

Principles of healthy lifestyle

Many modern people have a car. Yes, it’s convenient, but with the presence of a car, our physical activity falls. A person stops walking, even going to the store by car. Here you need to find a middle ground. At least on the weekend, try to give up the car, go for a walk, and best case scenario switch to a bicycle.

The principles of healthy eating completely exclude your favorite fast food. If you don’t have time for a complete and balanced lunch, then kefir, yoghurt, something that you can buy in any supermarket can help. Avoid drinking a lot of coffee. Replace coffee with green tea, especially in hot weather. Green tea is healthier, speeds up metabolism, and quenches thirst better.

Don't forget about mental and intellectual activity. Solve crosswords, read books, study foreign languages. Mental activity also applies to the basics of a healthy lifestyle. Spend more time with your family, go out of town, walk through the forest, go to the river in the summer, ski and skate in the winter. Life is beautiful when it is full of activity, good mood and positive emotions.

A healthy lifestyle is an individual system of human behavior that provides him with physical, mental and social well-being in the real environment (natural, man-made and social) and active longevity.

A healthy lifestyle creates the best conditions for normal course physiological and mental processes, which reduces the likelihood of various diseases and increases human life expectancy.

A healthy lifestyle helps us fulfill our goals and objectives, successfully implement our plans, cope with difficulties, and, if necessary, with colossal overloads. Good health, supported and strengthened by the person himself, will allow him to live a long and full of joys life. Health is an invaluable wealth of each person individually, and of the entire society as a whole. How to improve your health? The answer is simple - lead healthy image life.

1. Daily routine and human health.

A person’s entire life passes in the mode of time distribution, partly forced, associated with socially necessary activities, partly according to an individual plan. So, for example, a student’s daily routine is determined by the curriculum of classes at an educational institution, a military personnel’s routine is determined by the daily routine approved by the commander of a military unit, a working person’s routine is determined by the beginning and end of the working day.

Thus, a regime is an established routine for a person’s life, which includes work, nutrition, rest and sleep.

The main component of a person’s lifestyle is his work, which represents the purposeful activity of a person aimed at creating material and spiritual values.

A person’s lifestyle must be subordinated, first of all, to his effective work activity. A working person lives in a certain rhythm: he must get up at a certain time, perform his duties, eat, rest and sleep. And this is not surprising - all processes in nature are subject to a strict rhythm to one degree or another: the seasons alternate, night follows day, day again comes to replace night. Rhythmic activity is one of the basic laws of life and one of the foundations of any work.

A rational combination of elements of a lifestyle ensures more productive human work and a high level of health. The whole organism as a whole participates in human labor activity. The work rhythm sets the physiological rhythm: at certain hours the body experiences stress, as a result of which metabolism increases, blood circulation increases, and then a feeling of fatigue appears; at other hours and days, when the load is reduced, rest comes after fatigue, strength and energy are restored. Proper alternation of load and rest is the basis for high human performance.

Now we need to dwell on the issue of rest. Rest is a state of rest or active work, leading to restoration of strength and performance.

The most effective way to restore performance is active rest, which allows you to rationally use your free time. Alternation of types of work, a harmonious combination of mental and physical labor, physical education provide effective recovery strength and energy. A person needs to rest daily, weekly on weekends, annually during next vacation using free time to improve physical and spiritual health.

2. Balanced nutrition and its importance for health.

The eternal desire of people to be healthy and productive has led to the fact that Lately a lot of attention has been paid rational nutrition as one of the important components of a healthy lifestyle. Proper, scientifically based nutrition is the most important condition for human health, performance and longevity.

A person gets everything from food necessary elements, which provide the body with the energy necessary for the growth and maintenance of tissues.

The nutrients the body needs are divided into six main types: carbohydrates, proteins, fats, vitamins, minerals and water. Eating right means getting from food in sufficient quantities and in the right combination everything that the body requires.

Proper nutrition is, first of all, a varied diet, taking into account the genetic characteristics of a person, his age, physical activity, climatic and seasonal characteristics of the environment. It allows the body to realize its genetic potential to the maximum, but the body is not able to exceed this potential, no matter how well the nutrition is organized.

It should be noted that there are no foods that are good or bad in themselves. All food products have nutritional value to one degree or another, but there is no ideal food. It is important not only what we eat, but how much we eat, when we eat and in what combinations we eat certain foods.

Let's take a closer look at the main types of nutrients needed by the body.

Carbohydrates - organic compounds consisting of carbon, hydrogen and oxygen. They are contained in all food products, but there are especially many of them in cereals, fruits and vegetables.

Carbohydrates, based on the complexity of their chemical structure, are divided into two groups: simple and complex carbohydrates.

The basic unit of all carbohydrates is a sugar called glucose. Glucose is a simple sugar.

Several residues of simple sugars combine with each other and form complex sugars. The basic unit of all carbohydrates is a sugar called glucose. Glucose is a simple sugar.

Several residues of simple sugars combine with each other to form complex sugars.

Thousands of residues of molecules of identical sugars, connecting with each other, form a polysaccharide: about 50 thousand are present various types proteins. All of them consist of four elements: carbon, hydrogen, oxygen and nitrogen, which, when combined in a certain way, form amino acids. There are 20 types of amino acids. A compound consisting of a large number of amino acids is called a polypeptide. Each protein has its own chemical structure is a polypeptide. Most proteins contain an average of 300-500 amino acid residues. It should be noted that some bacteria and all plants are capable of synthesizing all the amino acids from which proteins are built.

Vitamins are organic chemical compounds, necessary for the body for normal growth, development and metabolism. Vitamins are neither carbohydrates, nor proteins, nor fats. They consist of other chemical elements and do not provide the body with energy.

Citrus fruits are an excellent source of vitamin C. Getting the right amount of vitamin C from fruits and vegetables is energizing immune system.

Zinc is also very important for strengthening the immune system - it has antiviral and antitoxic effects. You can get it from seafood, unrefined grains and brewer's yeast. Besides, you need to drink tomato juice- he contains a large number of vitamin A.

You need to eat protein. Protective factors of immunity are built from protein - antibodies (immunoglobins). If you eat little meat, fish, eggs, dairy products, nuts, then they simply cannot be formed.

Probiotics:

It is beneficial to consume foods that increase the amount beneficial bacteria in organism. These are called probiotics and include onions and leeks, garlic, artichokes and bananas.

In spring and late winter, the body experiences a lack of vitamins. You, of course, know boxes and jars with vitamins. Some will buy sweet tablets containing vitamins and eat almost the entire pack at once. Then suddenly, out of the blue, nausea begins, headache.... This is the body letting you know about increased content vitamins Therefore, vitamin preparations can only be taken on the recommendation of a doctor or, according to at least, with adult permission.

The human body contains the most various substances: iron, calcium, magnesium, potassium, etc. But most of all in the human body is water. The brain, for example, contains 80% water, muscles 76%, bones 25%.

In the process of evolution, animals have lost the ability to synthesize ten particularly complex amino acids, called essential amino acids. They get them in finished form with plant and animal foods. Such amino acids are found in proteins of dairy products (milk, cheese, cottage cheese), eggs, fish, meat, as well as soybeans, beans and some other plants.

IN digestive tract proteins are broken down into amino acids, which are absorbed into the blood and enter the cells. In cells, they build their own proteins characteristic of a given organism.
Minerals- inorganic compounds, which account for about 5% of body weight. Minerals serve structural components teeth, muscles, blood cells and bones. They are necessary for muscle contraction, blood clotting, protein synthesis and permeability cell membrane. The body receives minerals from food.

Minerals are divided into two classes: macroelements and microelements.
Macroelements - calcium, phosphorus, potassium, sulfur, sodium, chlorine and magnesium - are required by the body in relatively large quantities.

Microelements: iron, manganese, copper, iodine, cobalt, zinc and fluorine. The need for them is somewhat less.

Water is one of the most important components of the body, making up 2/3 of its mass. Water is the main component of all biological fluids. It serves as a solvent for nutrients and waste. The role of water in regulating body temperature and maintaining acid-base balance; Water participates in all chemical reactions occurring in the body.

In order for nutrition to meet the requirements of a healthy lifestyle, it must provide the body with all the necessary nutritional elements in the required quantity and combination. The human body is a complex mechanism. Human health depends on how much energy a person receives and how much he expends, and how harmoniously all his organs work, ensuring the necessary level of vital activity.

3. The influence of physical activity and hardening

Physical culture has always occupied a leading place in preparing a person for active, fruitful life. It can successfully solve the problem of disturbed balance between the strength of emotional stimuli and the realization of the physical needs of the body. This is the right path to strengthening spiritual and physical health.

Physical education has an important impact on a person's ability to adapt to sudden and severe functional fluctuations. A person has a total of 600 muscles, and this powerful motor apparatus requires constant training and exercise. Muscular movements create a huge flow nerve impulses, going to the brain, maintain normal tone nerve centers, charge them with energy, relieve emotional overload. In addition, people who are constantly engaged physical culture, look more attractive in appearance. Physical education classes - best measure prevention of alcohol consumption, smoking and drug addiction.

Training gives a person self-confidence. People who regularly engage in physical activity are less susceptible to stress, they cope better with worry, anxiety, depression, anger and fear. They are not only able to relax more easily, but also know how to relieve emotional stress with the help of certain exercises. Physically trained people are better able to resist illness, it is easier for them to fall asleep on time, they sleep more soundly, and they need less time to sleep. Some physiologists believe that every hour of physical activity extends a person's life by two to three hours.

Daily morning exercises are a mandatory minimum of physical activity for the day. It is necessary to make it the same habit as washing your face in the morning.

Hardening- this is an increase in the body’s resistance to the adverse effects of a number of environmental factors (for example, low or high temperature) by systematically influencing the body of these factors.

Modern homes, clothing, transport, etc. reduce the impact on the human body of atmospheric influences, such as temperature, humidity, Sun rays. Reducing such influences on our body reduces its resistance to environmental factors. Hardening is a powerful healing tool. With its help, you can avoid many diseases and maintain your ability to work and enjoy life for a long time. The role of hardening in prevention is especially great colds. Hardening procedures reduce their number by 2-4 times, and in some cases They help get rid of colds altogether. Hardening has restorative effect on the body, increases the tone of the central nervous system, improves blood circulation, normalizes metabolism.
The main conditions that must be met when hardening the body are the systematic use of hardening procedures and a gradual increase in the force of influence. We must remember that 2-3 months after the cessation of hardening, the previously achieved level of resistance of the body begins to decline.

The most common form of hardening is the use of fresh cool air. For this purpose in warm time good for long walks, hiking, sleeping indoors with an open window.

At home, it is useful to walk on the floor barefoot, and for the first time during! minutes, then increase the duration by 1 minute every week. In the cold season, walking is well complemented by skiing, skating, and slow hardening jogging in lightweight clothing. Increasing resistance to low temperatures Doing morning exercises outdoors or in a thoroughly ventilated area also helps.

A stronger hardening factor is water. In addition to temperature, water has a mechanical effect on the skin, which is a kind of massage that improves blood circulation.
Hardening can be carried out in the form of rubbing or dousing with water. Hardening with water begins at a temperature not lower than 33-35 degrees and then every 6-7 days the water is cooled by one degree. If no changes occur in the body, the water temperature can be brought to tap temperature (10-12 degrees).

Swimming in open water has a great hardening effect. In this case, irritation by water is combined with exposure to air. When swimming, the warming of the body is facilitated by increased muscle work during swimming. At first, the duration of bathing is 4-5 minutes, gradually increasing it to 15-20 minutes. When you swim for too long or in very cold water, your increased metabolism is unable to replenish the heat loss and the body becomes hypothermic. As a result, instead of hardening, a person harms his health.

One of the hardening factors is solar radiation. It causes vasodilation, enhances the activity of hematopoietic organs, and promotes the formation of vitamin D in the body. This is especially important for preventing rickets in children.

The duration of exposure to the sun should not exceed 5 minutes at first. It is gradually increased to 40-50 minutes, but no more. It must be remembered that excessive exposure to the sun can lead to overheating of the body, sunstroke, burns.

These are the main components of health. Remember: a healthy lifestyle allows you to significantly reveal those valuable personality qualities that are so necessary in the conditions of modern dynamic development. This is, first of all, high mental and physical performance, social activity, and creative longevity. A conscious and responsible attitude towards health as a public good should become the norm of life and behavior of all people. The widespread adoption of a healthy lifestyle is a matter of national significance, nationwide, and at the same time it concerns each of us.

The formation of a lifestyle that promotes human health is carried out at three levels.

Rejection of bad habits. The harm of smoking.

Bad habits include alcohol abuse, smoking, drug addiction and substance abuse. All of them negatively affect human health, having a destructive effect on his body and causing various diseases. Smoking tobacco is one of the most common bad habits. Over time, it causes physical and mental dependence on the smoker.
First of all, the pulmonary system suffers from tobacco smoke, the lung defense mechanisms are destroyed, and chronic illness- smoker's bronchitis.

Some of the tobacco ingredients dissolve in saliva and, when they enter the stomach, cause inflammation of the mucous membrane, which subsequently develops into a peptic ulcer of the stomach or duodenum.
Smoking is extremely harmful; it affects the functioning of the cardiovascular system and often leads to heart failure, angina pectoris, myocardial infarction and other diseases.
Radioactive substances contained in tobacco smoke can sometimes cause the formation cancerous tumors. Tobacco smoke contains more than three thousand harmful substances. It is impossible to remember them all. But you need to know three main groups of toxins:

Resins. They contain strong carcinogens and substances that irritate the tissues of the bronchi and lungs. Lung cancer is caused by smoking in 85% of all cases. Cancer of the mouth and larynx also mainly occurs in smokers. Tars are the cause of smokers' cough and chronic bronchitis.
Nicotine. Nicotine is narcotic substance stimulating action. Like any drug, it is addictive, addictive and addictive. Increases heart rate and blood pressure. Following brain stimulation, a significant decline occurs, including depression, which causes a desire to increase the dose of nicotine. A similar two-phase mechanism is inherent in all narcotic stimulants: first they excite, then they deplete. Complete refusal smoking may be accompanied by withdrawal syndrome, often lasting up to 2-3 weeks. Most frequent symptoms nicotine withdrawal - irritability, sleep disturbance, tremor, anxiety, decreased tone.
All these symptoms do not pose a threat to health; they fade and disappear completely on their own.

Re-introducing nicotine into the body after a long break quickly restores addiction.

Toxic gases (carbon monoxide, hydrogen cyanide, nitrogen oxide, etc.):

Carbon monoxide or carbon monoxide is the main toxic component of tobacco smoke gases. It damages hemoglobin, after which hemoglobin loses its ability to carry oxygen. Therefore, smokers suffer from chronic oxygen starvation, which is clearly manifested during physical activity. For example, when climbing stairs or while jogging, smokers quickly become short of breath.

Carbon monoxide is colorless and odorless, therefore it is especially dangerous and often leads to fatal poisoning. Carbon monoxide from tobacco smoke and car exhaust gases are the same substance with the same chemical formula- SO. Only there is more of it in tobacco smoke.

Hydrogen cyanide and nitric oxide also affect the lungs, worsening hypoxia ( oxygen starvation) organism.

Try to remember at least one number: tobacco smoke contains 384,000 MPC toxic substances, which is four times more than in car exhaust. In other words, smoking a cigarette for one minute is about the same as breathing directly from exhaust fumes for four minutes.

Tobacco smoke has a harmful effect not only on the smoker, but also on those around him. In this case, non-smokers experience headaches, malaise, and aggravated diseases of the upper respiratory tract, negative changes occur in the activity of the nervous system and blood composition. Has a particularly harmful effect passive smoking for children.

Important areas of tobacco smoking prevention are improving morality, general and medical culture of the population and other measures of psychological and pedagogical influence.
The harm of alcohol.

Alcohol has a destructive effect on all systems and organs, as it dissolves well in the blood and is carried throughout the body.

Once in the stomach, ethyl alcohol negatively affects its mucous membrane, and through the central nervous system - the entire digestive function. With frequent alcohol consumption, this can lead to chronic alcoholic gastritis.

Alcohol has a very harmful effect on the liver, which is not able to cope with large amounts of alcohol. Overworking the liver leads to the death of its cells and the development of cirrhosis.
Alcohol abuse leads to severe disruption of the glands internal secretion, primarily pancreatic and reproductive.

The main problem is that most alcoholic products, produced by non-state enterprises, contains a large amount of toxic substances.

The brain is especially affected by alcohol, as a result of which coordination of movements is impaired, speech and handwriting change, the moral and intellectual level of a person decreases, and subsequently social degradation of the individual occurs. Decreasing intellectual potential and moral level, all interests are formed around one problem - getting alcohol. Former friends are replaced by new ones that correspond to the drinker’s aspirations. Family and work friends are forgotten. Questionable acquaintances arise with persons prone to theft, fraud, forgery, robbery, and drunkenness. The leading motive for behavior is obtaining funds to purchase alcoholic beverages.

Beer alcoholism develops faster than vodka alcoholism!

Beer affects human hormones:

1. In men: the production of the male sex hormone testosterone is suppressed. At the same time, female sex hormones begin to be produced, causing changes in the appearance of a man.

2. In women: the likelihood of getting cancer increases, it becomes rougher voice, a “beer mustache” appears.
The main directions for the prevention of drunkenness and alcoholism are labor education, the organization of good rest, improving the culture and sanitary literacy of the population, as well as measures of a psychological, pedagogical and administrative-legal nature.

Drug addiction.

You can establish the fact of drug use in several ways:
Using rapid drug tests.
By indirect signs drug use and drug addiction.
In the process of drug testing.

Indirect signs of drug use and drug addiction: Remember that they are not suitable for drug addicts with little experience.
Always wear long sleeves, regardless of the weather or situation.
Unnaturally narrow or wide pupils, regardless of lighting.
A detached look.
Often - a sloppy appearance, dry hair, swollen hands; dark, destroyed, “broken off” teeth in the form of “stumps”.
Posture is often slouched.
Slurred, “stretched” speech.
Clumsy and slow movements in the absence of the smell of alcohol on the breath.
A clear desire to avoid meetings with government officials.
Irritability, harshness and disrespect in answering questions.
After he appears in your house, things or money disappear.
Drug addicts usually do not show injection marks, but sometimes they can be seen on the back of their hands, but in general, experienced drug addicts inject themselves anywhere, and traces should be looked for in all areas of the body, not excluding the skin on the head under the hair. Often, injection marks look not just like multiple red dots, but merge into dense bluish-purple strands along the veins.
Organism young man on average, can withstand drug use for no more than 7 years. Children's body- much less. Average duration The life of a drug addict is 25 years. The number of child drug addicts is growing at an alarming rate. The rapid growth of drug addiction and alcoholism among children and adolescents affects the health of the nation.

So, we can draw the following conclusions:
Health is the normal psychosomatic state of a person, reflecting his complete physical, mental and social well-being and ensuring the full implementation of labor, social and biological functions.
Health largely depends on lifestyle, however, when talking about a healthy lifestyle, we primarily mean the absence of bad habits. This is, of course, a necessary, but not at all sufficient condition. The main thing in a healthy lifestyle is the active creation of health, including all its components. Thus, the concept of a healthy lifestyle is much broader than the absence of bad habits, a work and rest schedule, a nutritional system, and various hardening and developmental exercises; it also includes a system of relationships to oneself, to another person, to life in general, as well as the meaningfulness of being, life goals and values, etc. Consequently, to create health, it is necessary both to expand ideas about health and disease, and to skillfully use the entire range of factors influencing various components of health (physical, mental, social and spiritual), mastery of health-improving, restorative, nature-conforming methods and technologies, and the formation of an attitude towards healthy lifestyle.
A healthy lifestyle largely depends on value orientation student, worldview, social and moral experience. Social norms and healthy lifestyle values ​​are accepted by students as personally significant, but do not always coincide with the values ​​developed by public consciousness.

The definition of what a healthy lifestyle is is quite broad. It includes a lot of interconnected moments that together help a person feel active, strong and happy.

Definition of the concepts of “health”, “healthy lifestyle”

Health is the state of the body, everything functional systems which fully perform their functions. This phenomenon can also be characterized as the absence of diseases and physical defects.

It is also worth paying attention to the definition of what a healthy lifestyle is. This is human behavior aimed at strengthening the immune system, preventing diseases and creating satisfactory well-being.

If we consider this concept from a philosophical point of view, this is not just the way of life of a particular person. This is a problem of society. If you look from the perspective of psychology, then a healthy lifestyle is considered as a motivation, and with medical point vision is a way to improve health.

Prerequisites for the development of the healthy lifestyle concept

Among other things, it is necessary to find out exactly what prerequisites helped define the named phenomenon. Healthy people began to be especially interested in society in the 70s of the last century. This was due to the fact that the development of scientific and technological progress radically changed human life, due to which the issue of strengthening the immune system and increasing life expectancy became acute.

As for modern times, doctors have sounded the alarm. Given the improvement in working conditions (compared to previous centuries), the expansion of opportunities to obtain quality nutrition and the availability of sufficient free time, life expectancy is nevertheless constantly decreasing. This is due to the fact that people have become more passive and susceptible to harmful influences. The number of diseases is growing rapidly.

Based on the above, a healthy lifestyle is important not only for a specific person, but also for society as a whole. Only those who feel well can be active and do their work efficiently. Following helps a person become a valuable member of society.

and its components

A healthy lifestyle is a systemic phenomenon that consists of many components. These include several components:

1. Education from early childhood (in the family and educational institutions).
2. Creating a safe environment that promotes the comprehensive development of the body and does not harm health.
3. Refusal of bad habits and the formation of a negative attitude towards them.
4. Developing a nutritional culture that involves eating healthy foods in moderation.
5. The need for regular physical activity, the intensity of which corresponds to the age and general condition of the body.
6. Knowledge and adherence to hygiene rules (both personal and public).

Key Aspects

It is worth noting that healthy lifestyle has a fairly diverse definition. What a healthy lifestyle is can be confidently formulated, taking into account the combination of several aspects:

1. Physical means maintaining good health and strengthening the body's defense mechanisms.
2. Emotional - the ability to control emotions and respond adequately to problems.
3. Intellectual - the ability to search for the necessary information and use it rationally.
4. Spiritual - the ability to set life guidelines and follow them.

How is a healthy lifestyle formed?

The definition of a “healthy lifestyle” is not limited only to physical condition and satisfactory well-being. This is a multifaceted phenomenon, the formation of which occurs at several levels.

Thus, propaganda is carried out on the social, which is carried out by educational institutions, means mass media And public organizations. The infrastructural level implies changes in living conditions, material and physical capabilities, carrying out preventive measures, as well as monitoring the environmental situation. And personal - a person’s own motives, his life values ​​and the organization of everyday life.

A person’s desire for self-improvement in the physical plane has a specific definition. What is a healthy lifestyle can be answered by listing the entire range of targeted actions that are aimed at improving functional state body. If you want to follow this philosophy, start following these guidelines:

• Start every morning with exercise. Exercise stress allows you to activate the lymphatic system, which is responsible for removing toxins from the body.
• Plan your meals so that you consume as many nutrients as possible. In winter and spring, when there are no seasonal fruits and vegetables, take a vitamin complex.
• Practice hardening, which will protect you from colds and strengthen your nervous system. Start by washing with cool water, gradually moving on to rubbing and dousing.
• Be sure to eat protein, which is found in meat, fish, dairy and grain products. It is this substance that is responsible for the formation of the immune system.
• Nutritionists recommend drinking 5 cups of high-quality black tea daily. It saturates the body with theanine, which strengthens the body's protective barriers.
• Keep track of your emotional state. Protect yourself from negativity and stress. Listen to calm music, watch funny movies, admire nature.
• Take time to meditate. Even if you are not familiar with this practice, just relax for a few minutes, immerse yourself and try not to think about anything.
• Give up bad habits. Smoking and alcohol destroy the immune system. Nevertheless moderate amount quality alcohol, for example, on a holiday, will not harm you.
• Every day, 7-8 hours should be devoted to sleep in order to fully restore the body’s strength for further fruitful work. But you shouldn’t sleep too long either.
• Don't forget about hygiene. Hand washing before each meal and after visiting public places- it is necessary.

Maintaining a daily routine

As you can already judge, a healthy lifestyle consists of many elements. Its basic concepts and definitions represent numerous components that make up the complex structure of a healthy lifestyle. Perhaps, vital role plays correct mode day. If there is a clear schedule, the body begins to work automatically. Thus, fewer resources are spent on certain tasks. Stress exposure is also significantly reduced.

The human body is a complex mechanism, the functioning of which can begin to malfunction if treated carelessly. The first thing you should pay attention to is proper sleep. You should go to bed and wake up at the same time. In addition, sleep and wakefulness should coincide, respectively, with dark and light times of the day.

On labor activity should be allocated no more than 8 hours a day. Wherein active work should be accompanied by short but regular periods of complete relaxation. This applies not only to professional duties, but also to home activities.

Catering

Nutrition plays a decisive role in such a task as creating a healthy lifestyle. Determining the right diet helps saturate the body with all the necessary substances that will ensure its smooth functioning. Healthy eating means the following:

• reducing the amount of animal fats;
• refusal fatty varieties meat (preference should be given to poultry);
• refusal fast carbohydrates(sweets, fast food, baked goods);
• fractional meals (frequent, but in small portions);
• refusal of late dinner;
• intensive fluid consumption;
• eating fresh foods that have undergone minimal processing heat treatment(or without it at all);
• matching the amount of energy consumed and consumed.

conclusions

To ensure the smooth functioning of all body systems, as well as good health, it is necessary to follow the principles of a healthy lifestyle. To take this path will require serious efforts of will. However, after some time this will become a habit, and the rules of a healthy lifestyle will be carried out at an automatic level. You'll be productive and look younger.

Analyzing the above facts, it becomes clear that no less important in modern conditions is Lifestyle- an indicator indicating how a person realizes the living conditions surrounding him for his health.

Lifestyle - a biosocial category that integrates ideas about a certain type of human life activity and is characterized by his work activity, everyday life, the form of satisfying material and spiritual needs, and the rules of individual and social behavior. In other words, a lifestyle is the “face” of an individual, which at the same time reflects the level of social progress.

Speaking about lifestyle, it should be remembered that although it is largely determined by socio-economic conditions, at the same time it largely depends on the motives of a particular person’s activity, on the characteristics of his psyche, state of health and functional capabilities of the body. This, in particular, explains the real variety of lifestyle options different people. A person's lifestyle includes three categories: standard of living, quality of life and lifestyle.

Standard of living - it is primarily an economic category, representing the degree of satisfaction of a person’s material, spiritual and cultural needs. Under quality of life understand the degree of comfort in meeting human needs (mainly a social category). Life style characterizes the behavioral characteristics of a person’s life, i.e. a certain standard to which the psychology and psychophysiology of the individual (socio-psychological category) is adjusted.

If you try to evaluate the role of each of the lifestyle categories in the formation of individual health, you will notice that the first two are equipotential, because are of a public nature. From here it is clear that human health will primarily depend on lifestyle, which is to a large extent personalized and determined by historical and national traditions (mentality) and personal inclinations (image).

Human behavior is aimed at satisfying needs. With more or less the same level of needs characteristic of a given society, each person is characterized by his own, individual way of satisfying them, therefore the behavior of people is different and depends primarily on upbringing.

The relationship between lifestyle and health is most fully expressed in the concept healthy lifestyle(HLS).

Healthy lifestyle - this is an activity of people that is aimed at preventing diseases, strengthening and maintaining health. A healthy lifestyle combines everything that contributes to a person’s performance of professional, social and everyday functions in optimal health conditions and expresses the orientation of the individual’s activities towards the formation, preservation and strengthening of both individual and public health. Practice has shown that the formation of a healthy lifestyle from early childhood is the foundation of good health in adulthood.

Unfortunately, in the hierarchy of needs, the satisfaction of which underlies human behavior, health is far from being in the foreground, but in essence it should be in first place, i.e. should be the first need. This is especially true for young people who, while still healthy, do not think about health (there is no need to preserve and strengthen it) and only then, having wasted it, begin to feel a pronounced need for it. From here it is clear how important it is, starting from a very early age, to cultivate in children an active attitude towards their own health, an understanding that health is the greatest value given to man by Nature.

A healthy lifestyle is based on both biological and social principles. Biological ones include:

lifestyle should be age-appropriate;

lifestyle must be provided with energy;

lifestyle should be strengthening;

lifestyle should be rhythmic;

the lifestyle should be ascetic.

Social principles include;

lifestyle should be aesthetic;

the way of life must be moral;

the lifestyle must be strong-willed;

the lifestyle must be self-limiting.

The implementation of these principles is very complex, often contradictory in nature and does not always lead to the desired result, which is primarily due to the fact that in our country the positive motivation for health has not yet been sufficiently expressed, that health in society is primarily due to low culture, did not take first place in the hierarchy of human needs. And it is obvious that the most important thing in the realization of health should be the primacy of human value (a person should be the measure of things).

According to modern ideas, the main components of a healthy lifestyle are:

sufficient physical activity to meet the body’s daily need for movement;

hardening, which helps increase the body's resistance to adverse effects external environment and diseases;

rational nutrition, balanced with a set of vital substances;

compliance with the daily routine, taking into account the dynamics of individual biorhythms, hygiene of mental work;

personal hygiene;

psychohygiene, aimed at developing the ability to manage one’s emotions and preventing neurotic conditions;

sex education, disease prevention sexually transmitted diseases;

giving up bad habits - smoking, drinking alcohol and drugs;

competent environmental behavior;

safe behavior at home, on the street, at work, at school, etc., ensuring the prevention of injuries and poisoning.

At the same time, the existing school education system does not provide adequate motivation for a healthy lifestyle. Indeed, most people know that smoking, drinking and using drugs is harmful, but too many adults are addicted to these bad habits. No one argues with the fact that we need to move and toughen up, but most adults lead sedentary lifestyle life and are afraid cold water. Improper, irrational nutrition leads to an increase in the number of overweight people and all the ensuing consequences. The difficulties of modern life leave very little room for positive emotions.

The foregoing allows us to conclude that the “knowledge” of adults about a healthy lifestyle has not become their beliefs, that there is no motivation to take care of their own health. Conducted by G.K. Zaitsev's (1995) study shows that among high school students, the understanding of a healthy lifestyle mainly comes down to well-known principles: Move more! Take care of your nerves! Temper yourself! Don't drink or smoke! etc. The author further notes that although the importance of such recommendations is beyond doubt and that they are imprinted in the memory of children, they, nevertheless, did not become a guide to behavior for many of them. According to the author, this is due to the fact that, firstly, recommendations for a healthy lifestyle are most often imposed on children in an edifying categorical form and do not evoke positive emotional reactions in them, and secondly, adults themselves rarely adhere to these rules in everyday life. life, and children see this well. The author also notes that high school students’ approach to their own health is characterized by a preventive strategy (preserve health), and issues related to the formation of health, the solution of which, as is known, requires significant volitional efforts from a person, are almost completely ignored. And it is the school that should help develop children’s habits, and then the needs for a healthy lifestyle, and the formation of skills for making independent decisions regarding maintaining and strengthening their health.

Of great interest is the regional program for promoting healthy lifestyles of the Soros Foundation, an integral part of which is a healthy lifestyle training program intended for secondary schools in Central and Eastern European countries (director and developer of the program is S. Shapiro). The main idea of ​​this program is the presentation of health as a “single whole”, consisting of interdependent parts. Schematically, this idea is represented in the form of a stylized flower, the stem and core of which reflect the spiritual aspect of health, and the five petals reflect the physical, emotional, intellectual, social and personal aspects, respectively.

The physical aspect refers primarily to the physiological processes occurring in the body, while the intellectual aspect refers to how information related to health is absorbed. The emotional aspect means understanding your feelings and being able to express them. The social aspect implies awareness of oneself as a useful part of society, the personal aspect implies awareness of oneself as a self-realizing personality.

Let's look at some components of a healthy lifestyle.

1. Healthy eating.

Any human activity depends on the substances and microelements that enter the body along with food. Therefore, you should give up fast food and other junk food, turning your attention to fruits, vegetables, and grains. Organize a proper diet.

2. Physical education classes.

Be sure to do exercises in the morning! It will give you energy and good mood for the whole day. Choose for yourself suitable look sports Physical activity is indispensable for a healthy lifestyle. Exercising will make your body slim and beautiful, and also strengthen your immune system.

3. Good sleep.

Every day a person should sleep about 8 hours, and it is better to go to bed before midnight - this is the most favorable time for sleep. Ventilate the room well before going to bed. An important feature is comfort and convenience sleeping place. You should not overeat at night; remember that your last meal must be no later than 3 hours before bedtime.

4. Daily routine.

Manage your time wisely. A well-organized daily routine means proper alternation of work and rest. By creating a routine, you will be able to get more done in a day, avoiding overwork.

5. Giving up bad habits.

Alcohol, drugs, smoking - all this causes irreparable harm to the body. These bad habits lead to illness and prevent a person from developing both in work and in life. creative activity, as a result of which they make him socially disadvantaged and unhappy.

6. Resistance to stress.

Try to be calmer about the problems and failures that arise. Remember that negative emotions lead to illness. Doing what you love, playing sports, or taking on new hobbies will help you cope with stress. Try to control your emotions and treat everything with kindness and positivity.

7. Hardening the body.

Hardening – important feature A healthy lifestyle is the prevention of colds and the development of the body’s resistance to negative environmental conditions. It is known that a hardened person catches a cold 8 times less often than an unhardened person. You can harden yourself with snow, sun, air or water, the main thing is to do it wisely and in moderation.

8. Personal hygiene.

As they say, cleanliness is the key to health, so put your body and clothes in order every day. Failure to maintain personal hygiene can lead to the development of many dangerous diseases.

9. Intellectual development.

By learning something new, we train our brain, which means we develop mental capacity, which can be applied in various life situations.

10. Spiritual well-being.

An optimistic mood is often the main component of successful activities and any endeavors. It is important to be able to correctly determine your life goals and set priorities correctly.

By following the principles of a healthy lifestyle, you will strengthen your body and improve your well-being. Healthy people- these are beautiful people. It has been proven that following a healthy lifestyle can significantly slow down human aging. The fact is that healthy food containing antioxidants (vitamins E, B, zinc and ascorbic acid) enriches cells with oxygen, which means they prolong their youth. Exercising lowers cholesterol levels, which slows down the process of vascular atherosclerosis. Quitting smoking and alcohol will prevent the rapid appearance of wrinkles and skin aging in general. Anti-aging, sustainable nervous system, which is produced only with proper nutrition and a healthy lifestyle.

A healthy lifestyle is the path to beauty, youth and success in any activity. Choose the right lifestyle, be healthy and attractive