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



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



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



1. Daily routine and human health.



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



Thus, a regime is an established routine of a person's life, which includes work, food, rest and sleep.



The main component of a person's lifestyle is his work, which represents an expedient human activity aimed at creating material and spiritual values.



The mode of human activity should be subordinated, first of all, to his effective labor 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 replaces day, day replaces night again. Rhythmic activity is one of the basic laws of life and one of the foundations of any work.



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



Now it is necessary to dwell on the question of rest. Rest is a state of rest or active activity leading to the restoration of strength and efficiency.



The most effective in restoring working capacity is active rest, which allows you to use your free time rationally. Alternating types of work, a harmonious combination of mental and physical labor, physical culture provide effective recovery of strength and energy. A person needs to rest daily, weekly on weekends, annually during the next vacation, using his free time to strengthen physical and spiritual health.



2. Rational nutrition and its importance for health.



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



With food, a person receives all the necessary elements that provide the body with the energy necessary for the growth and maintenance of tissues.



The nutrients necessary for the body are divided into six main types: carbohydrates, proteins, fats, vitamins, mineral elements and water. To eat right means to get with food in sufficient quantity and in the right combination everything that the body needs.



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



It should be noted that there are no such foods that in themselves would be good or bad. All food products have nutritional value to one degree or another, but there is also 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 consider in detail the main types of nutrients needed by the body.



Carbohydrates are organic compounds consisting of carbon, hydrogen and oxygen. They are found in all foods, but especially a lot of them in cereals, fruits and vegetables.



Carbohydrates are divided into two groups according to the complexity of their chemical structure: simple and complex carbohydrates.



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

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



Thousands of residues of molecules of identical Sugars, combining with each other, form a polysaccharide:there are about 50 thousand different types of proteins. They all consist of four elements: carbon, hydrogen, oxygen and nitrogen, which, combining with each other 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 poly peptide. Each protein is a polypeptide by its chemical structure. Most proteins contain an average of 300-500 amino acid residues. It should be noted that some bacteria and all plants are able to synthesize 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 a great source of vitamin C. Getting the right amount of vitamin C from fruits and vegetables energizes the immune system.



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



You need to eat protein. The protective factors of immunity are built from protein - antibodies (immunoglobins) If you eat little meat, fish, eggs, dairy dishes, nuts, then they simply will not be able to form.



Probiotics:



It is useful to eat foods that increase the number of beneficial bacteria in the body. They are called probiotic, their list includes onions and leeks, garlic, artichokes and bananas.



In the spring and at the end of winter, there is a lack of vitamins in the body. Of course, you know the boxes and jars with vitamins. Some will buy sweet pills containing vitamins and eat almost the whole pack at once. Then suddenly, for no reason at all, nausea and headache begin.... This is the body that lets you know about the increased content of vitamins. Therefore, vitamin preparations can be taken only on the recommendation of a doctor or, at least, with the permission of adults.



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



Animals in the process of evolution have lost the ability to synthesize ten particularly complex amino acids, called irreplaceable. They get them ready-made with vegetable and animal food. Such amino acids are found in the proteins of dairy products (milk, cheese, cottage cheese), eggs, fish, meat, as well as soy, beans and some other plants.



In the digestive tract, proteins are broken down to amino acids, which are absorbed into the blood and enter the cells. In cells, their own proteins are built from them, characteristic of this organism.

Minerals are inorganic compounds that account for about 5% of body weight. Minerals serve as structural components of teeth, muscles, blood cells and bones. They are necessary for muscle contraction, blood clotting, protein synthesis and cell membrane permeability. The body receives minerals from food.



Minerals are divided into two classes: macronutrients and trace elements.

Macronutrients — calcium, phosphorus, potassium, sulfur, sodium, chlorine and magnesium — are required by the body in relatively large quantities.



Trace elements: 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 of nutrients and slags. The role of water in regulating body temperature and maintaining acid-base balance is great; 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 food elements in the required amount and the right combination. The human body is a complex mechanism. Human health depends on how much energy a person receives and how much he spends it and how harmoniously all his organs work at the same time, providing the necessary level of vital activity.



3. The effect of physical activity and hardening



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



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



Fitness gives a person self-confidence. People who are constantly engaged in physical culture are less stressed, they cope better with anxiety, anxiety, depression, anger and fear. They are not only able to relax more easily, but also know how to relieve emotional tension with the help of certain exercises. Physically trained people resist diseases better, it is easier for them to fall asleep on time, their sleep is stronger, they need less time to get enough sleep. Some physiologists believe that every hour of physical activity prolongs a person's life by two to three hours.



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



Hardening 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 affecting the body of these factors.



Modern dwellings, clothing, transport, etc. reduce the impact on the human body of atmospheric influences, such as temperature, humidity, sunlight. Reducing such influences on our body reduces its resistance to environmental factors. Hardening is a powerful health remedy. With its help, you can avoid many diseases and maintain your ability to work for many years, the ability to enjoy life. The role of hardening in the prevention of colds is especially great. Hardening procedures reduce their number by 2-4 times, and in some cases they help to get rid of colds altogether. Hardening has a restorative effect on the body, increases the tone of the central nervous system, improves blood circulation, normalizes metabolism.

The main conditions that need to be fulfilled during the hardening of the body are the systematic use of hardening procedures and a gradual increase in the strength of the impact. It must be remembered that 2-3 months after the termination of hardening, the previously achieved level of stability of the body begins to decrease.



The most common form of hardening is the use of fresh cool air. To do this, in the warm season, long walks, hiking, sleeping indoors with an open window are good.



At home, it is useful to walk barefoot on the floor, and for the first time during! minutes, then increase the duration by 1 minute every week. In the cold season, walking on foot is well complemented by skiing, ice skating, slow tempering running in lightweight clothes. Morning exercises in the open air or in a thoroughly ventilated room also contribute to increasing resistance to low temperatures.

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 supply.

Hardening can be carried out in the form of wiping or pouring water. They begin hardening with water at a temperature of at least 33-35 degrees and then every 6-7 days the water is cooled by one degree. If there are no changes on the part of the body, the water temperature can be brought to the tap temperature (10-12 degrees).



Bathing in open reservoirs has a great hardening effect. In this case, irritation with water is combined with exposure to air. When bathing, the body is warmed by the increased work of the muscles during swimming. At first, the duration of bathing leaves 4-5 minutes, gradually it is increased to 15-20 minutes. During too long bathing or bathing in very cold water, the increased metabolism cannot compensate for the loss of heat and the body is overcooled. As a result, instead of hardening, a person harms his health.



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



The duration of exposure to the sun at first should not exceed 5 minutes. Gradually, it is increased to 40-50 minutes, but no more. At the same time, 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. These are, first of all, high mental and physical performance, social activity, and creative longevity. A conscious and responsible attitude to health as a public asset 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.







Giving up 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 of the smoker.

First of all, the pulmonary system suffers from tobacco smoke, the mechanisms of lung protection are destroyed, and a chronic disease develops — smoker's bronchitis.



Part of the tobacco ingredients dissolves in saliva and, getting into the stomach, causes inflammation of the mucous membrane, subsequently developing into peptic ulcer of the stomach or duodenum.

Smoking is extremely harmful to the activity of the cardiovascular system and often leads to heart failure, angina pectoris, myocardial infarction and other diseases.

The radioactive substances contained in tobacco smoke can sometimes cause the formation of cancerous tumors. Tobacco smoke contains more than three thousand harmful substances. It is impossible to remember all of them. But you need to know the three main groups of toxins:



Resin. 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 oral cavity and larynx also mainly occurs in smokers. Tar is the cause of smokers' cough and chronic bronchitis.

Nicotine. Nicotine is a narcotic substance of stimulating effect. Like any drug, it is addictive, addictive and addictive. Increases heart rate and blood pressure. After brain stimulation, there is a significant decline up to 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 exhaust. Complete smoking cessation may be accompanied by withdrawal syndrome lasting more often up to 2-3 weeks. The most common symptoms of nicotine withdrawal are irritability, sleep disturbance, tremor, anxiety, low tone.

All these symptoms do not pose a threat to health, they fade away and disappear completely by themselves.



Repeated intake of nicotine into the body after a long break quickly restores dependence.



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 exertion. For example, when climbing stairs or while jogging, smokers quickly develop shortness of breath.



Carbon monoxide has no color and smell, therefore it is particularly dangerous and often leads to fatal poisoning. Carbon monoxide from tobacco smoke and car exhaust is the same substance with the same chemical formula - CO. Only tobacco smoke has more of it.



Hydrogen cyanide and nitric oxide also affect the lungs, exacerbating hypoxia (oxygen starvation) of the body.



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



Tobacco smoke has a harmful effect not only on the smoker, but also on those who are next to him. In this case, non-smokers have a headache, malaise, diseases of the upper respiratory tract worsen, negative changes occur in the activity of the nervous system and the composition of the blood. Passive smoking has a particularly harmful effect on children.

Important areas of tobacco smoking prevention are the improvement of morality, general and medical culture of the population and other measures of psychological and pedagogical impact.

The harm of alcohol.



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



Once in the stomach, ethyl alcohol has a negative effect on its mucous membrane, and through the central nervous system — on 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 a large amount of alcohol. The work of the liver with overstrain leads to the death of its cells and the development of cirrhosis.

The abuse of alcoholic beverages leads to severe disorders in the activity of the endocrine glands, primarily the pancreas and sexual.



The main problem is that most of the alcoholic beverages produced by non-state enterprises contain a large amount of toxic substances.



The brain suffers especially from alcohol, as a result of which coordination of movements is disrupted, speech and handwriting change, the moral and intellectual level of a person decreases, and in the future there is a social degradation of the personality. Intellectual potential and moral level are decreasing, all interests are formed around one problem — to get alcohol. Former friends are replaced by new ones, corresponding to the aspirations of the drinker. Family friends and work friends are forgotten. There are questionable acquaintances with persons prone to theft, fraud, forgery, robbery, drunkenness. The leading motive of behavior is the receipt of funds for the purchase of alcoholic beverages.



Beer alcoholism is formed faster than vodka!



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 probability of getting cancer increases, the voice becomes rougher, "beer moustache" appears.

The main directions of prevention of drunkenness and alcoholism are labor education, organization of full-fledged recreation, improvement of culture and sanitary literacy of the population, as well as measures of a psychological, pedagogical and administrative-legal nature.



Drug addiction.



There are several ways to establish the fact of drug use:

• With the help of rapid drug tests.

• By indirect signs of drug use and drug addiction.

• In the process of narcological examination.



Indirect signs of drug use and drug addiction: Remember that they are not suitable for drug addicts with little experience.

• Long sleeves are always worn, regardless of the weather and the situation.

• Unnaturally narrow or wide pupils, regardless of the lighting.

• A detached look.

• Often - slovenly appearance, dry hair, swollen hands; dark, destroyed, "broken" teeth in the form of "stumps".

• Posture is more often stooped.

• Slurred, "stretched" speech.

• Clumsy and slow movements in the absence of the smell of alcohol from the mouth.

• A clear desire to avoid meetings with representatives of the authorities.

• Irritability, sharpness and irreverence in answering questions.

After his appearance in the house, you lose things or money.

• Drug addicts usually do not show traces of injections, but sometimes they can be noticed on the back of their hands, but in general, drug addicts with experience 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, the injection marks do not just look like multiple red dots, but merge into dense bluish-purple strands along the veins.

The body of a young person on average withstands drug use for no more than 7 years. The child's body is much smaller. The average life expectancy of an addict is 25 years. The number of children of drug addicts is growing at an appalling rate. The rapid growth of drug addiction, alcoholism among children and adolescents affects the health of the nation.







So, we can draw the following conclusions:

• Health is a normal psychosomatic state of a person, reflecting his full physical, mental and social well—being and ensuring the full performance of labor, social and biological functions.

• Health largely depends on lifestyle, however, when talking about a healthy lifestyle, first of all they mean the absence of bad habits. This is, of course, a necessary, but not at all a 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, work and rest regime, nutrition system, various hardening and developing exercises; it also includes a system of relationships to oneself, to another person, to life as a whole, as well as the meaningfulness of being, life goals and values, etc. Therefore, for the creation of health, it is necessary both to expand ideas about health and diseases, and the skillful use of the entire spectrum of factors affecting various components of health (physical, mental social and spiritual), mastering health-improving, restorative, nature-like methods and technologies, forming an attitude to a healthy lifestyle.

• A healthy lifestyle largely depends on the student's value orientation, worldview, social and moral experience. Social norms and values of a healthy lifestyle are accepted by students as personally significant, but they do not always coincide with the values developed by the public consciousness.