Factors that promote health. A healthy lifestyle is the basis for strengthening and maintaining personal health The main ways to strengthen and maintain health

Factors that promote health.

Health promoting factors include:

Rejection of bad habits

Balanced diet

State of the environment

Physical activity

hardening

Personal hygiene

Daily regime

1. Refusal of bad habits

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

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

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

The next difficult task is to overcome drunkenness and alcoholism. It has been established that alcoholism has a destructive effect on all human systems and organs. As a result of the systematic consumption of alcohol, a symptom complex of morbid addiction to it develops:

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

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

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

Alcoholism has a particularly harmful effect on the liver: with prolonged systematic alcohol abuse, alcoholic cirrhosis of the liver develops. Alcoholism is one of the common causes of pancreatic disease (pancreatitis, diabetes mellitus). Along with changes affecting the health of the drinker, alcohol abuse is always accompanied by social consequences that harm both those around the patient with alcoholism and society as a whole. Alcoholism, like no other disease, causes a whole range of negative social consequences that go far beyond healthcare and concern, to one degree or another, all aspects of modern society. The consequences of alcoholism include the deterioration of the health indicators of people who abuse alcohol and the associated deterioration in the general health indicators of the population. Alcoholism and related diseases are second only to cardiovascular disease and cancer as a cause of death.

2. Rational nutrition

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

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

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

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

The first rule in any natural food system should be:

Eating only when you feel hungry.

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

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

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

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

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

People with chronic diseases need to follow a diet.

3. Environmental condition

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Affect our health and biological rhythms. One of the most important features of the processes occurring in a living organism is their rhythmic nature.

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

4. Motor activity

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

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

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

5. Hardening

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

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

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

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

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

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

6. Personal hygiene

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

7. Daily routine

Unequal conditions of life, work and life, individual differences of people do not allow recommending one variant of the daily regimen for everyone. However, its main provisions must be observed by everyone: the performance of various activities at a strictly defined time, the correct alternation of work and rest, regular meals. Particular attention should be paid to sleep - the main and irreplaceable type of rest. Constant lack of sleep is dangerous because it can cause depletion of the nervous system, weakening of the body's defenses, decreased performance, deterioration of well-being.

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

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

It is important to follow the following daily routine:

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

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

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

Should not be exercised immediately after illness. It is necessary to withstand a certain period in order for the functions of the body to recover - only then physical education will be beneficial.

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

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

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

It is very important to note the favorable state of the air environment during muscular activity, including physical exercises, as this increases pulmonary ventilation, heat generation, etc. conditions for those involved in physical culture and sports.

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

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

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

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

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Personal hygiene rules include body care, hygiene requirements for clothing and footwear.

Body care methods are well known.

This is daily washing, washing in the shower, bath or bath at least 1 time in 4-5 days and always after each workout; brushing your teeth in the morning and at bedtime for at least 2 minutes, rinsing your mouth after each meal. To brush your teeth, you must use a paste containing fluorine and calcium, for example, the domestic Zhemchug-Complex or Zhemchug-Total.

Clothing requirements are as follows:

1. Protection from environmental influences. It is provided with heat-shielding and wind-shelter properties. Furs, wool, lavsan have good heat-shielding properties; windproof - film and membrane materials.
2. Creation of the necessary microclimate between the skin and clothing. It is determined by breathability, hygroscopicity (the ability to absorb sweat) and water capacity (getting wet). Knitwear, wool, lavsan have high breathability; hygroscopicity - natural materials; low water capacity - knitwear, wool. Of the modern materials, the listed requirements are met by polartek, tactel, microfiber, etc.
3. Lightness, strength, comfort. These qualities are inherent in clothes made of elastic natural and synthetic materials, in particular those containing lycra.

Footwear must comply with the same hygiene requirements as clothing. In addition, it must be safe and adapted for practicing a specific sport (cross shoes, shoes for tennis, volleyball, basketball, ski and ski boots, etc.)

Hardening technique using air and sunbaths

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Hardening is a powerful means of preventing colds, increasing efficiency. All hardening procedures must be applied systematically, gradually, continuously and for a long time. Passes are undesirable, since even a two-week break reduces the previously achieved result. The effectiveness of procedures, especially cold ones, increases if they are combined with physical exercises. It is important that hardening is a specific process, i.e. cold procedures increase resistance to cold, and thermal procedures to heat.

Air baths available to people at any time of the year and in any conditions. Their influence depends on temperature, humidity and air velocity. Initially, the duration of the procedure should not exceed 20-30 minutes at an air temperature of 15-20°C. Further, the duration increases daily by 5-10 minutes and is gradually brought up to 2 hours. At the next stage, air baths are taken for 15-20 minutes, but at a lower temperature - 10-15 ° C and with energetic movements. If the air temperature is even lower, then the duration should not exceed 5-10 minutes. In all cases, chills should not be allowed.

sunbathing in central Russia, it is best to take from 8 to 11 o'clock in the afternoon, 30-40 minutes after a meal. Initially, the duration of the procedure is 5-10 minutes. Further, each time it increases by 5-10 minutes and can gradually be increased to 2-3 hours, and after each hour, 15-minute breaks should be taken. The head must be protected with a light headdress, but not tied with a towel.

It must be borne in mind that solar ultraviolet radiation in small doses has an exciting, and in large doses it has a depressing effect on the central nervous system. Under its influence, the pigment melanin is formed, and the skin becomes tan, but excessive exposure can cause burns, especially in people with fair skin color. Sunbathing is contraindicated in acute inflammatory processes, pulmonary tuberculosis, oncological and some other diseases.

Hardening technique using water procedures

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Water procedures include

• rubdown,
• pouring,
• shower and
• bathing.

They have a stronger effect compared to, for example, air baths.

Rubbing is the initial stage of hardening with water. It is done with a towel, sponge or hand dipped in water. First, the upper half of the body is wiped - neck, chest, arms, back, wiped dry and rubbed with a towel until redness in the direction of blood flow to the heart. Then the lower limbs are also rubbed. Rubbing the limbs is done from the fingers. The duration of the procedure is 3-5 minutes.

Irrigation is done first water with a temperature of about 30°C, then every 4 days the temperature drops to 1°C and is brought to 15°C and below. After dousing, the body is vigorously rubbed with a towel. The duration of the procedure is 2-3 minutes.

shower renders in addition to the cold, there is also a mechanical effect. Initially, the temperature of the water in the shower should be 30-35°C, and the duration of the procedure should not exceed 1 minute. Then the temperature is gradually reduced, and the duration is increased to 2 minutes. The procedure ends with rubbing the body with a towel.

Bathing is an even more intensive hardening procedure. bathing season can be opened at a water temperature of 18-20°C, starting from once a day for 2-3 minutes. Further, the number of bathing increases to 2-3 times a day, and their duration - up to 15-30 minutes or more. The time spent in water depends not only on its temperature, but also on gender, age, mass of adipose tissue. Bathing in sea water has a high hardening effect. Swimming in ice water(winter swimming) is a potent hardening agent, but it makes extremely high demands on the body and can be used by trained people only with the permission of a doctor.

With all water procedures, sharp blanching of the skin and chills should not be allowed.

Hardening technique using bath procedures

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Baths are divided into

• steam room (eastern, Turkish),
• dry air (Finnish sauna),
• Russian and
• microbaths.

Russian bath occupies an intermediate position between a steam room and dry air, however, it is often referred to as a steam room.

The most widespread as a means of hardening, as well as an effective hygienic and therapeutic agent, are the steam bath and sauna. In the steam bath there is a complex effect on the body due to steam-saturated hot air, water and a kind of massage with a washcloth and a broom.

Sauna differs in that in it the high temperature is more easily tolerated in comparison with the steam bath due to more intensive evaporation of sweat.

Steam bath characterized by the following parameters: air temperature 40-60°C, relative humidity 90-100%. Various aromatic substances and herbal infusions are sometimes added to the water poured over hot stones. In total, 2-3 calls are made with a rest in between. In the steam room, you must first be at the bottom for 4-6 minutes and then climb to the top shelf for 5-8 minutes. Steaming with a broom begins after the steamer warms up well and begins to sweat actively. Birch, oak and other brooms are used.

Sauna is characterized by the following parameters: air temperature 70-90°С, relative humidity 5-15%. In total, 2 visits are carried out for 5-10 minutes. Between them, contrasting water procedures are taken - local microbaths or immersion in a pool with a water temperature of 8-10 ° C for 20-40 seconds, after which a hot shower for 1 minute and rest for at least 15 minutes. The load in the sauna can be controlled by heart rate. If at the end of the first run it does not exceed 120 beats / min, and the second - 140 beats / min, then the load is optimal.

Drinking alcohol during and after bath procedures should be excluded.

Bath procedures it is advisable to apply 1-2 times a week. They are contraindicated in acute inflammatory processes, epilepsy,
bowel failure, cancer.

With the undoubted benefits of bath procedures, it is necessary to take into account some features of their impact on the human body. In particular, visiting a bath, especially a sauna, leads to a temporary, but quite noticeable decrease in intellectual abilities. For their recovery after a single session in the sauna, more than a day is required with abundant fluid intake. This circumstance is important if, after a short time after the bath, intense mental work is to be done.

Different types of massage and their purpose

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Massage is a set of methods of mechanical action in the form of friction, pressure, vibration, carried out on the surface of the human body with the help of hands or special devices.

The physiological mechanism underlying it lies in the fact that the effect is carried out both directly at the place of its application, and reflexively on various organs and systems.

Massage is general and local.

Depending on the tasks, the following types of massage are distinguished:

• Hygienic massage
• Cosmetic massage
• Sports massage
• Massotherapy

Depending on the arsenal of the means used, devices and techniques, the following types of massage are distinguished:

• Manual massage
• Hardware massage
• Combined massage
• Self massage

Sexual behavior and body condition

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Sexual relations play an important role in human life. For young people, this is especially true, since 17-25 years old is the age of maximum activity of sex hormones, or, in other words, the age of hypersexuality.

There is a close relationship between the physical and mental state of a person and his sexual behavior.

Full-fledged sexual relations, an important element of which is the achievement of sexual satisfaction, in a certain way affect the functioning of body systems: the emotional state improves, sleep becomes sound, energy is consumed in significant amounts, which can be considered as one of the ways to prevent obesity.

So, there is evidence that about 500 kcal is expended during sexual contact. This value corresponds to a 40-minute run at an average pace. In this regard, it is interesting that one kiss takes 3.8 calories. In addition, biologically good sex helps lower blood pressure, prevents back pain, diseases of the stomach and urinary organs.

The frequency of sexual contacts is individual and varies over a very wide range. The state of the body, in turn, affects sexual function. The means of strengthening it include the following:

• optimal motor activity;
• complete nutrition, including animal protein, honey, nuts, cabbage, parsley, celery and other products;
• sexual massage;
• water and bath procedures, in particular, a contrast shower.

Sexual function is reduced with certain diseases, for example, prostatitis (inflammatory processes in the prostate gland), taking anabolic steroid drugs.

Observations have shown that winter swimming can also cause a weakening of sexual desire. An indirect confirmation of the negative effect of cold on potency is that in northern countries the birth rate is much lower than in southern ones.

Culture of interpersonal communication and psychophysical regulation

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The culture of interpersonal communication is a system of knowledge, norms, values ​​and patterns of behavior when people communicate, adopted in a given society. At present, the manifestation of rivalry between people has become frequent, the socio-psychological situation in society has become significantly aggravated. All this requires increased attention to the culture of communication.

The culture of interpersonal communication involves:

• appropriate style and tone of communication;
• tolerance for the shortcomings of a partner;
• the ability to empathize and empathize;
• the ability to listen and highlight the essence of the matter;
• large vocabulary and correct speech;
• brevity and logic of statements.

The perception of a variety of life situations, communication are associated with the manifestation of emotions. Under the influence of strong emotional arousal, stress (tension) occurs. To manage the emotional state and overcome the negative effects of stress, the method of psychophysical regulation is used. This method is based on autogenic training.

The system of autogenic training includes:

1. Voluntary muscle relaxation (relaxation). With the help of a mental representation, a general relaxation of the muscles is achieved, a feeling of warming of the hands and feet. A state of lightness, peace and tranquility appears. Relaxation is especially recommended for people with a strong and quick reaction to external stimuli. It is useful to combine relaxation with muscle tension, since their rhythmic change has a positive effect on the activity of the autonomic centers of the nervous system.
2. Breathing exercises. Contribute to the removal of excessive excitement. In this case, for example, a short inhalation with an extended exhalation and a slight breath holding is useful.
3. Verbal persuasion. It is simple and short phrases in the form of statements that usually reinforce voluntary muscle relaxation.
4. Reproduction of traces of emotionally colored situations. The memory of some pleasant event, a smile and laughter - all this causes positive emotions. In the figurative expression of Stendhal, laughter kills old age. Rhythmic movements to the music and humming your favorite melodies improve your mood.

The effect of smoking on the body

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Smoking is the inhalation of products of dry distillation of tobacco and paper:

• carbon monoxide,
• nicotine,
• hydrocyanic acid,
• ammonia,
• resinous and radioactive substances.

External manifestations of the effects of smoking on the body are a short-term feeling of pleasure that occurs when nicotine is absorbed into the blood, subjective increase in working capacity due to some expansion of cerebral vessels. However, already after a few minutes, the expansion of the vessels is replaced by a new, even more pronounced, their narrowing. As a result, the blood supply to the brain deteriorates, and efficiency decreases.

Smoking dampens the feeling of hunger, since nicotine has an inhibitory effect on the function of the stomach and intestines. This leads to poor digestion and disruption of metabolic processes..

Experiments have shown that during strenuous muscular work, 10-15 minutes after smoking a cigarette, muscle strength decreases by 15%, indicators of coordination of movements decrease by 25%, and fatigue quickly sets in.

Under the influence of smoking, negative changes occur in the functional systems of the body.. The elasticity of tissues is disturbed, and inflammatory processes occur in the respiratory system, which is accompanied by a cough, especially in the morning.

Smokers have a 10 times greater risk of lung cancer than non-smokers. Inhalation of tobacco smoke causes an increase in heart rate up to 85-90 beats / min at rest, an increase in blood pressure by 20-25%, contributes to the development of atherosclerosis and coronary heart disease. 11% of all cases of impotence in men are associated with smoking. Smoking is especially dangerous for the body of pregnant women.

Smoking is often associated with a sense of prestige and self-assertion. However, in many countries it has become unfashionable and banned in public places.

The effect of alcohol on the body

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Excessive alcohol consumption negatively affects almost all organs and systems.

The liver is especially affected. where most of the alcohol is oxidized.

Significant decline in physical performance and, first of all, speed and coordination of movements. According to available data, the intake of 100 g of vodka reduces speed performance in speed skaters by 20% and worsens sports results in rowing and canoeing by 30%.

Drinking alcohol to keep warm if a person continues to stay in the cold is not justified, since the blood circulating through the dilated vessels of the skin gives off a large amount of heat to the external environment and the body temperature drops by 1-2 ° C. The body cools quickly, although the person does not notice it.

There is an opinion that beer, unlike strong alcoholic beverages, does not harm the body. However, there is beer alcoholism, in which mainly the cardiovascular system and kidneys are affected, and intractable impotence develops.. No wonder in the old days beer was recommended to people with increased excitability. Consumption of beer in large quantities very quickly leads to persistent physical dependence.

Alcohol stays in the blood for a relatively short time.. For example,

• 100 g of vodka or cognac disappears in 3.5 hours, 200 g of the same drinks - in 7 hours,
• 100 g of champagne - for 1 hour, 200 g - for 6 hours,
• 500 g of beer for 45 min.

But it must be borne in mind that in the most important organs - the brain, liver, heart, stomach, alcohol, even after a single dose, is delayed for a period of 15 to 28 days.

In certain doses, alcohol can be beneficial for the health of a person with a low risk of alcohol dependence (due mainly to hereditary factors). This is due to the improvement of the emotional state, the elimination of stress, etc. Narcologists believe that there can be no single measure here, but the amount of no more than 120 g per day in terms of alcohol is considered relatively safe for men (this is approximately 250 g of vodka, 4 glasses of wine or 4 mugs of beer), and for women - no more than 60 g. At the same time, two days a week must be non-alcoholic. However, British doctors believe that such doses lead to alcoholism, and therefore recommend reducing them at least twice.

Drugs and their consequences

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Addiction- is the use of drugs for the purpose of obtaining pleasure, leading to irreversible changes in personality and health and accompanied by persistent physical dependence.

Drug addict develops most often after 2-3 months, and sometimes after the first injection.

average life expectancy with intravenous drug use 7-10 years, but sometimes 6-8 months. All drugs, regardless of the method of introduction into the body, affect the brain, liver, heart, lungs, and immune system.

Drug addicts, especially at first, usually hide their addiction in every possible way. In order to recognize the disease in time and provide all possible assistance, it is necessary to know what drugs are, what are the methods of their use and signs of intoxication.

The most widespread in the North-West region are the following types of drugs:

1. Hemp derivatives. These are the most commonly used drugs. These include: "marijuana" - the green grassy part of hemp; "anasha", "hashish", "plan", "hash" (slang names) - a compressed mixture of resin, pollen and crushed parts of plants. Cannabis preparations are usually smoked. Signs of intoxication: dilated pupils, redness of the lips and eyes, increased appetite.
2. Opiate drugs. Currently, they are the main cause of death and disability among drug addicts. They are found in raw and processed form: "poppy straw" - ground dry parts of plants; raw opium or "khanka" - the frozen juice of poppy boxes. Processed: morphine; heroin (greyish-brown powder with an unpleasant odor); codeine. The synthetic opiate-like drug methadone also belongs to this group. Opiate drugs are administered intravenously. Heroin is sometimes inhaled through the nose. Signs of intoxication: a strong and independent of illumination constriction of the pupils, drowsiness, slow speech, reduced pain sensitivity.
3. Psychostimulants. These drugs can be called doping, which destroys the human psyche. These include: ephedrine, amphetamine and its derivative "ecstasy" - multi-colored tablets, sometimes with drawings; cocaine is a white powder that causes numbness when it hits the tongue. Psychostimulants are taken by mouth (“ecstasy”), inhaled through the nose (cocaine), and less commonly administered intravenously. Signs of intoxication: dilated pupils, very rapid pulse, unusual revival. After intoxication, especially with opiates, withdrawal occurs (“withdrawal”) - a serious condition, accompanied by unbearable chills, abdominal pain, vomiting, aching joints, insomnia.
4. Hallucinogens. Their distinctive feature is an exceptionally aggressive effect on the brain. Hallucinogens are called "acid" in jargon. These include: mushrooms of the genus Psilotsibum and LSD - a clear solution or powder. Hallucinogens are taken orally. Signs of intoxication: delirium, ridiculous actions, sounds of non-existent voices.

Health promotion methods. This issue has been given attention for centuries, since human health is the main value of any society, and healthy lifestyle is a way of life of a person, which is aimed at developing immunity against diseases and strengthening health.

As for medicine, it summarizes the experience of strengthening and maintaining human health.

There are two approaches to health promotion.

1) Adopting a healthy lifestyle as a basis.

2) Improving health through medicines and medical intervention.

Even in ancient times, Hippocrates believed that all diseases - from environmental conditions, lifestyle, body type and temperament of a person.

Democritus and Plato came to the conclusion that a person's illness depends on a violation of the interaction between the soul and the body.

And Pythagoras assumed that health is the interaction of spiritual and bodily life.

Thus, since ancient times, the foundations for preserving and strengthening human health have been laid and remain unchanged to this day.

In health promotion, it is easier to prevent illness than to cope with it and its consequences.
In general, the psychology of preservation and the psychology of health promotion are completely different things. All of us, when we get sick, are used to being treated ... and we don’t think about anything until we get sick. If you take care of your health, you can avoid many diseases.

Whoever wants to be healthy constantly thinks about it and takes steps in this direction.

It has long been proven and there is no doubt that diseases and premature old age are the choice of each of us, and this happens because of the violation of the Laws of Nature. Each of us, whether a woman or a man, can become a role model.

Observe the following rules daily:

• daily walk in the fresh air for at least an hour;
• watch your diet - do not overeat, eat only high-quality and natural food;
• regular exercise for the muscles of the body;
• body hygiene and dousing with cold water;
• healthy sleep, at least 7 hours a day;
• strengthening inner spiritual strength through meditation.

Health Promotion Tools

Health is very important for any person. It is known that the average life expectancy of a Russian is 12 years less than an American and 5 years less than a Chinese.

Therefore, the promotion of people's health is at the forefront in any country and implies the following principles of health promotion:

• healthy lifestyle;
• special exercises;
• special procedures.

These are the basic principles of health promotion.

10 simple methods to improve health.

1. Reduce your fat intake, which will reduce the risk of blood clots and keep your heart from overloading.

2. Healthy sleep. During sleep, our body regenerates itself. Don't drink coffee at night. Caffeine, which is part of it, interferes with healthy sleep.

3. Eat foods rich in fiber. Fiber helps the body eliminate waste products.

4. . Water is the basis of life, helping to increase digestibility nutrients, moisturizes our skin and promotes the removal of toxins from the body.

5. Daily walks in the fresh air. Without them, the muscles of our body weaken and lose strength and endurance.

6. Eat garlic. It helps stabilize blood pressure levels and keeps a person's heart healthy. Garlic is also an immune booster.

7. Laugh more often. When you laugh, the blood begins to move 20% faster through our capillaries and the hormone of joy is produced.

8. . Do difficult tasks more often and train your brain, which will help maintain its potential.

9. Eat oily fish. Oily fish - omega-3 fatty acids included in its composition, reduce cholesterol levels and problems of cardiovascular diseases.

10. Choose bread with whole grains, rich in nutrients that help cleanse blood vessels.

Health preservation and promotion systems are a set of measures designed to heal and rejuvenate the human body:

• hardening and steam room;
• qigong and yoga;
• aromatherapy;
• water procedures;
• alternative medicine;
• impact on biologically active points;
• sea ​​water;
• Mountain air.

Anyone who wants to become healthy has a huge choice. The main thing is that everything that is done to improve health should be accompanied by a good mood, and you will not complain about your health throughout your life.

A healthy lifestyle greatly contributes to the reasonable satisfaction of physical and spiritual needs, which is responsible for the state of one's health.

The first step to creating an individual system of a healthy lifestyle is development of solid motivation. It is impossible to come to a healthy lifestyle without a deep understanding of its necessity. A person must be firmly convinced that there is simply no other way to health.

Listing the components of a healthy lifestyle, in the first place you can put mode of life.

The life of every person passes in the mode of time distribution. Part of the time is devoted to socially necessary activities, the other part is devoted to personal needs. So, for example, the mode of life of students is determined by the schedule of classes; mode of the military man-daily routine; the mode of a working person - the beginning and end of working time.

Mode- This is the established routine of human life, which includes work, food, rest and sleep.

A working person lives in a given rhythm: he must get up at a certain time, perform his official and other duties, eat, rest and sleep. And this is not surprising, all processes in nature to one degree or another are replaced by day, day comes to replace night. rhythmic activity is one of the basic laws of life and the basis of any work.

A rational combination of regime elements ensures more productive work of a person and a high level of his health. It can be said that the whole organism participates in the labor activity of a person, since the labor rhythm sets the physiological rhythm. At certain hours, the body experiences a load, as a result of which metabolism increases, blood circulation increases, breathing quickens, and then a feeling of fatigue appears. In other hours and days, when the load decreases, rest comes, the strength and energy of the body are restored. Proper alternation of work and rest is the basis of high human performance.

Uneven load, haste in some periods and inactivity in others are equally harmful.

In the matter of restoring working capacity, the most effective is active rest, which allows you to rationally use your free time. The alternation of types of work, the harmonious combination of physical and mental labor, physical culture provide an effective restoration of strength and energy. A person needs to rest every day, using his free time to improve his health.

Sleep is one of the most important daily activities. Without adequate, normal sleep, health is unthinkable. The need for sleep is different for each of us. It depends on age, lifestyle, type of human nervous system. Sleep primarily contributes to the normal functioning of the central nervous system. Lack of sleep, especially systematic, leads to overwork, and sometimes exhaustion of the nervous system, disease of the whole organism. Sleep cannot be replaced by anything, it is not compensated by anything . Sleep is the foundation of a healthy lifestyle. In order to be healthy and efficient, it is necessary to develop the habit of getting up and going to bed at the same time, learn to fall asleep quickly.

The most important condition for a healthy lifestyle is optimal driving mode.

Movements, the need for which is due to the laws of body growth, is an indispensable condition for normal development, general health promotion, the formation of correct posture and mastery of basic motor skills. In order to become strong and dexterous, hardy and efficient, it is necessary to regularly engage in physical labor, physical education and sports.

The ability to perform physical work depends on the degree of muscle training. Physical education and sports primarily increase muscle strength. In a trained person, muscle fibers thicken and all muscles as a whole are strengthened. Regular training helps to improve the coordination of automation of muscle movements, increase efficiency. A trained person, tired of work, is able to quickly restore his strength.

Physical education has a beneficial effect on the state of the skeleton. Posture changes, movements become coordinated, a person becomes more dexterous.

Strengthened muscular work significantly increases the need for oxygen, contributes to the training of the respiratory and cardiovascular systems, the development of the heart muscle and chest muscles.

When a person is active, his mood improves, the feeling of cheerfulness does not leave him for a long time, which ultimately leads to an increase in the vital activity of the whole organism.

Deficiency, as well as a decrease in physical activity, adversely affects health. A person develops weakness of the skeletal muscles, there are disturbances in the work of the cardiovascular system. At the same time, fat accumulates in the body, atherosclerosis develops, working capacity decreases, resistance to infections decreases, and the aging process accelerates.

The era of the scientific and technological revolution led to a decrease in the share of manual labor due to the mechanization and automation of labor processes. The development of urban transport and such means of transportation as elevators, escalators, moving sidewalks, the development of telephones and other means of communication have led to a widespread sedentary lifestyle, to physical inactivity- decrease in physical activity.

The main ways to deal with the consequences of physical inactivity are all types of physical activity: physical education, sports, tourism, physical labor. Regular physical education and sports, daily morning exercises, physical education at work, hiking, tourism are designed to compensate for motor starvation. Random physical activity does not solve matters, since they usually affect one muscle group. Only socially thought-out complex physical exercises allow to strengthen physical fitness, develop proportionally and diversified.

However, while doing physical education, participating in sports games and camping trips, one should remember that all these activities can be beneficial for the body only if physical activity corresponds to physical development. Excessive physical activity can bring no less harm to a fragile body than a sedentary lifestyle.

An important element of a healthy lifestyle general hygiene of the body. It includes body care, hygiene of clothes and shoes, exact adherence to the daily routine.

Body care is associated primarily with maintaining the cleanliness of the skin. The human body contains a large number of sweat and sebaceous glands, which secrete about 0.5 liters of sweat and about 20 grams of fat per day. In addition, there is a continuous renewal of cells in the surface layers of the skin. But on dirty skin, microorganisms harmful to human health can accumulate, which can lead to various diseases, including fungal ones. When the skin is contaminated, the excretory streams of the sweat glands are also clogged and the body's ability to thermoregulate is disturbed.

Wearing clean clothes is equally important.

A person who strives to maintain a healthy lifestyle understands well how important it is to follow daily routine. Those who adhere to the regime develop a clear rhythm of the functioning of the body, and this increases efficiency and creates the best conditions for recuperation.

Unequal conditions of life, work and life, individual needs of people do not allow recommending one regimen for everyone. However, everyone can create a daily routine for themselves, based on the basic principles: performing various activities at a strictly defined time, the correct alternation of work and rest, regular meals.

The daily routine has not only health-improving, but also educational value. Its observance brings up such qualities as discipline, accuracy, organization, purposefulness. A person rationally uses every hour, every minute of his time, which greatly expands the possibility of a versatile, meaningful life.

When organizing a daily routine, one should alternate mental and physical work, use active rest more widely to restore working capacity.

The level of human performance is largely determined by biological rhythms.

Biological rhythms are periodically repeating changes in the nature and intensity of biological processes and phenomena in the human body. They develop in close interaction with the environment and are the result of adaptation to those of its factors that are renewed with a clear periodicity within a certain time (the rotation of the Earth around the Sun and its axis, fluctuations in illumination, temperature, humidity, the strength of the Earth's electromagnetic field.)

The working capacity of a person during the day changes in accordance with daily biological rhythms and has two rises: from 8.00 to 12.00 in the morning and from 16.00 to 18.00 weekends. At night, performance decreases. It is useful for each person to know the individual rhythm of working capacity. It is not difficult to define it. The so-called "larks" work vigorously in the morning, and the so-called "owls" - in the evening. "Larks" in the evenings experience drowsiness. They go to bed early, but also wake up early, “owls”, on the contrary, fall asleep late, and it is a big problem for them to get up at the usual “larks” hours of the day.

Compliance with the daily routine reduces, however, this problem. Strict adherence to the regimen ensures high performance and a vigorous state for a long time.

The next element of a healthy lifestyle is hardening.

A modern person is protected from the direct impact on the body of such atmospheric factors as fluctuations in temperature, humidity, etc. But why then do many people start to get sick when their feet get wet, overcooled or, conversely, “overcooked” in the sun? It is easier to endure heat and cold that person who, from an early age, hardened his body, accustomed him to temperature changes.

hardening - This is a set of techniques that are systematically used to train the body's resistance to temperature fluctuations in the environment.

hardening - a powerful healing agent. With its help, you can avoid many diseases and for many years to maintain the ability to work, 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 help to get rid of ailments altogether. Hardening has a general strengthening effect on the body, increases the tone of the central nervous system, improves blood circulation, and normalizes metabolism.

Starting hardening, we must remember that this is not a one-time, but a systematic action. After 2 - 3 months after the termination of hardening procedures, the previously achieved level of body resistance begins to decline.

The most common form of hardening is the use of cool air. At any time of the year, long walks, hiking, sleeping indoors with an open window or window are good.

In the cold season, skiing, skating, slow hardening outdoor running in lightweight clothing are recommended. Morning exercises in the open air or in a well-ventilated room also contribute to increasing resistance to low temperatures.

The strongest hardening factor is water. In addition to temperature, water also 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 rubdowns or dousing with water.

One of the hardening factors is sunbathing. They cause vasodilation, increase the activity of blood-forming organs, and contribute to the formation of vitamin D in the body. But the sun must be used with great care. You can sunbathe only until 11 - 12 o'clock in the afternoon or after 16 o'clock, when the sun is not so active.

The most important component of a healthy lifestyle is balanced diet.

Rational nutrition is impossible without observing two basic laws, the violation of which is dangerous to health.

The first law is the balance of received and consumed energy. If the body receives more energy than it expends, i.e. we eat more food than is necessary, we put on weight. Excess weight leads to the development of atherosclerosis, coronary heart disease, diabetes and many other ailments.

The second law is the correspondence of the chemical composition of the diet to the physiological needs of the body. Nutrition should be varied and provide the body's needs for proteins, fats, carbohydrates, vitamins, minerals, dietary fiber.

Rational nutrition is considered as one of the most important criteria for a healthy lifestyle. It provides a person with energy and substances from which the body is built and which regulate metabolic processes. If a person eats incorrectly, irrationally, his body begins to malfunction, and some diseases can even lead to death (for example, the atherosclerosis already mentioned above, which develops against the background of excessive accumulation of cholesterol contained in fatty foods).

It is recommended to eat at least four times a day. On average, it takes about three hours to digest it, so you need to eat after about 3.5 - 4 hours. If you always eat at the same time, the body prepares in a timely manner for eating: digestive juices are released. As a result, food is well absorbed.

The first rule of a healthy diet: you should always eat at the same time.

The daily diet of a person must be strictly balanced. It must contain in sufficient quantity and optimal ratio all the substances necessary for the body. And for this he needs to be diverse. It should include products of various groups: grains, legumes, animal products (low fat), vegetables and fruits.

The composition of food includes proteins, fats, carbohydrates, vitamins, minerals, water, and all of them are needed by the body.

Proteins contained in animal products - meat and fish, are called animals. They are especially needed by a growing organism. Muscles, skin, brain, internal organs are built from animal proteins. Children digest animal proteins found in milk and dairy products well. That is why milk must be in the diet. Vegetable proteins are found in peas, beans, bread.

The body needs to replenish energy costs. And this helps carbohydrates and fats. Carbohydrates are found in cereals and bread, potatoes and other vegetables, and sugar. Fats are divided into vegetable and animal. For example, butter refers to animal fats, and sunflower - to vegetable.

A special place among our vital nutrients is occupied by vitamins. No wonder the word "vitamin" itself comes from lat. vita- a life. Vitamins belong to a group of organic compounds of a diverse chemical nature, necessary for human nutrition in negligible amounts compared to the main nutrients (fats, proteins, carbohydrates and minerals). At the same time, they are of great importance for normal metabolism and life in general. Vitamins are involved in all biochemical processes in our body. They ensure the proper functioning of the endocrine glands, hormonal activity, increase mental and physical performance, maintain the body's resistance to the effects of adverse environmental factors (temperature changes, infections, intoxication). In spring and at the end of winter, there is a lack of vitamins in the body. This can lead to the development of such pathological conditions as beriberi and hypovitaminosis.

Avitaminosis is the most severe form of vitamin deficiency. Avitaminosis develops in the absence or significant lack of one or another vitamin in food and causes diseases such as scurvy (with a lack of vitamin C), rickets and osteoporosis (with a lack of vitamin D).

At hypovitaminosis - a slight lack of vitamins - there are such unpleasant phenomena as a decrease in immunity, sleep disturbance, poor health; a person loses working capacity, complains of a weakening of memory.

Not only a deficiency is dangerous, but also an excess of vitamins, or hypervitaminosis.

A person needs minerals: iron, calcium, magnesium, potassium, etc. Minerals are found in the most common foods: cabbage, apples, milk, fish. But most of all people need water. Did you know that all organs of the human body are saturated with water? In the brain, for example, up to 80% of water, in muscles - 76%, in bones - 25%. Without water, no life processes will take place. A person can live without food for weeks, without water - a few days.

The second rule of healthy eating: food should be varied.

The main question is - are such products safe for humans?- so far remains unanswered. Some scientists have already concluded that the active consumption of genetically modified foods is associated with certain risks. For example, the use of transgenic food can lead to the formation of new pathogenic bacteria, for which the action of common drugs will be powerless. Ecologists also fear that genetically modified forms of plants could inadvertently enter the wild, causing catastrophic changes in ecosystems.

Since September 1, 2007, the Russian Federation has introduced mandatory labeling of food products containing more than 0.9% of components obtained using GMOs. Labeling must contain the following information: “genetically modified products”, or “products obtained from genetically modified organisms”, or “products contain components of genetically modified organisms”.

When purchasing food products, you should carefully study what they are made of, especially pay attention to the information written in small print.

The integral components of a healthy lifestyle are the conscious rejection of bad habits and the fight against various risk factors that have an adverse effect on the human body.

Ideally, a healthy lifestyle rejection of bad habits, but their initial absence. Bad habits primarily include smoking, addiction to alcohol and drugs.

As L.N. Tolstoy accurately noted: “It is difficult to imagine the beneficial change that would occur in all human life if people stopped intoxicating and poisoning themselves with vodka, wine, tobacco and opium.”

plays an important role in health and state of the environment. Violation of at least one of the natural components leads to the restructuring of the existing structure of natural-territorial complexes. Pollution of the surface of land, water bodies and the atmosphere has a detrimental effect on the state of human health. In particular, the effect of the "ozone hole" affects the formation of malignant neoplasms, air pollution affects the state of the respiratory tract, and pollution of water bodies is fraught with the rapid spread of various infections. The negative change in the environment greatly worsens the general state of human health, reduces the life expectancy of people.

Speaking about the factors affecting health, it is impossible not to note heredity.

Heredity - this is the property inherent in all organisms to repeat the same signs and features of development in a number of generations; the ability to transfer from one generation to another the material structures of the cell, containing programs for the development of new individuals from them.

Man is a great miracle of nature. The rationality and perfection of his anatomy and physiology, his functionality, his strength and endurance are striking. Gradual evolution has provided the human body with inexhaustible reserves of strength and reliability, which are due to the redundancy of the elements of all its systems, their interchangeability and interaction, the ability to adapt and compensate.

The realization of the possibilities inherent in the human body depends on the way of life, on the habits that a person acquires or develops purposefully, on the ability to reasonably manage

potential health opportunities for the benefit of himself, his family and the state of which he is a citizen.

A healthy lifestyle makes it possible to reveal to a large extent those indisputably valuable qualities of a person that are so necessary in the conditions of modern dynamic development. We are talking about high mental and physical performance, social activity, creative longevity. A conscious and responsible attitude to health as a public good should become the norm of life and behavior of all people.

Questions for self-control

Highlight the main components of a healthy lifestyle.

What is the role of the regime in ensuring a healthy lifestyle?

What are biological rhythms?

What does human performance depend on?

What is the role of physical culture in ensuring a healthy lifestyle?

Formulate the basic principles of rational nutrition.

7. How does the state of the environment affect human health?

8. What is heredity?

9. What personality traits can a healthy lifestyle reveal?

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

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

Sanitary and hygienic education of the population;

Reducing the prevalence of smoking and consumption of tobacco products, reducing alcohol consumption, preventing the use of drugs and narcotic drugs;

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

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

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

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

Stimulating the activities of state bodies and public organizations to create conditions for a healthy lifestyle of the population;

Involvement of all medical workers in sanitary and educational work and educational activities;

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

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

Promotion of factors contributing to the preservation of health:

occupational health;

Healthy sexuality;

Balanced diet;

Personal hygiene;

rest hygiene;

Optimal driving mode;

Physical culture and sports;

Ability to cope with stress;

hardening;

Hygiene of marital relations, including family planning;

Psychohygiene;

Medical and social activity;

Environmental hygiene.

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

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

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

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

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

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

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

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

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

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

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

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

Safety of applied preventive medical measures;

The effectiveness of ongoing preventive medical measures;

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

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

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

Efficiency and timeliness of applied preventive medical measures;

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

Stability of processes and results obtained;

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

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

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

Nutrition. Proper, rational nutrition and maintaining energy balance are the foundation for the prevention of many non-communicable diseases. Rational nutrition should be understood as a physiologically complete nutrition of people, taking into account gender, age, nature of work and other factors, contributing to maintaining health, increasing resistance to harmful environmental factors, as well as high physical and mental performance, active longevity.

The main principles of rational nutrition are:

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

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

Mode and conditions of eating.

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

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

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

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

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

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

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