1 what is a healthy lifestyle. Healthy lifestyle (HLS). Health, healthy lifestyle

Healthy way life is an individual system of human behavior that provides him with physical, mental and social well-being in a real environment (natural, technogenic 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 a person's life expectancy.

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

1. Regime of the day and human health.

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

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

The main component of the mode of human life is his work, which is a purposeful human activity aimed at creating material and spiritual values.

The mode of human activity must 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, do his duties, eat, rest and sleep. And this is not surprising - all processes in nature are subordinated to one degree or another to a strict rhythm: the seasons alternate, night replaces day, day again replaces night. Rhythmic activity is one of the basic laws of life and one of the foundations of any work.

A rational combination of elements of the mode of vital activity ensures 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 work rhythm sets the physiological rhythm: at certain hours the body is under 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 is reduced, rest comes after fatigue, strength and energy are restored. The correct alternation of load and rest is the basis of a high human performance.

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

The most effective way to restore working capacity is active rest, which allows you to rationally use your free time. The alternation of types of work, a harmonious combination of mental and physical labor, physical culture provide effective recovery strength and energy. A person needs to have a rest every day, weekly on weekends, annually during the next vacation, using 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 efficient has led to the fact that in recent times a lot of attention began to be paid to rational nutrition as one of the important components of a healthy lifestyle. Correct, scientifically grounded nutrition is the most important condition for human health, performance 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 the vital functions of tissues.

Necessary for the body nutrients are classified into six main types: carbohydrates, proteins, fats, vitamins, minerals and water. Eating right means getting with food in sufficient quantities 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 activity, climatic and seasonal features 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 foods that are good or bad in themselves. Nutritional value to one degree or another, all food products have, but there is no ideal food either. It is important not only what we eat, but how much we eat, when we eat and in what combinations we eat certain foods.

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

Carbohydrates are organic compounds made up of carbon, hydrogen and oxygen. They are found in all foods, but they are especially abundant in cereals, fruits and vegetables.

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

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

A few leftovers simple sugars combine with each other to 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 the same sugars, connecting with each other, form a polysaccharide: there are about 50 thousand different types of proteins. All of them consist of four elements: carbon, hydrogen, oxygen and nitrogen, which, in a certain way, connecting with each other, form amino acids. There are 20 types of amino acids. A compound consisting of a large number amino acids are called poly peptide. Each protein is a polypeptide by its chemical structure. The majority of 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 do not belong to carbohydrates, proteins or fats. They are composed 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, from unrefined grains and brewer's yeast. In addition, you need to drink tomato juice - it contains a large amount of vitamin A.

You need to consume protein. Protective factors of immunity are built from protein - antibodies (immunoglobins). If you eat a little meat, fish, eggs, dairy dishes, nuts, they simply cannot form.

Probiotics:

It is good to eat foods that increase the amount beneficial bacteria in organism. They are called probiotic and include onion and leeks, garlic, artichokes, and bananas.

In the spring and at the end of winter, there is a lack of vitamins in the body. You, of course, know the boxes and jars of vitamins. Some will buy sweet pills containing vitamins and eat almost the whole pack at once. Then suddenly, for no apparent reason, nausea begins, headache.... This body lets you know about the high content of vitamins. Therefore, vitamin preparations can only be taken 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 in the human body is water. The brain, for example, contains 80% water, muscles 76%, bones 25%.

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

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

Minerals are classified into two classes: macronutrients and micronutrients.
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, accounting for 2/3 of its mass. Water is the main component of all biological fluids... It serves as a solvent for nutrients and toxins. The role of water in regulating body temperature and maintaining acid-base balance is great; water is involved in all chemical reactions in the body.

In order for food to meet the requirements of a healthy lifestyle, it must provide the body with all the necessary nutrients in the required amount and the right combination. Human body - complex mechanism... Human health depends on how much energy a person receives and how much he spends and how harmoniously all his organs work, ensuring the necessary level of vital activity.

3. Influence of physical activity and hardening

Physical culture has always played a leading role in preparing a person for active fruitful life. She can successfully solve the problem of an imbalance between the strength of emotional stimuli and the realization of the physical needs of the body. it Right way to strengthen the 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 locomotor apparatus requires constant training and exercise. Muscular movements create a huge stream of nerve impulses going to the brain, maintain the normal tone of the nerve centers, charge them with energy, and relieve emotional overload. In addition, people who are constantly involved in physical education look more attractive outwardly. Physical education is the best measure to prevent alcohol consumption, smoking and drug addiction.

Exercise gives a person self-confidence. Physical fitness people are less stressed and better at coping with anxiety, anxiety, depression, anger and fear. They are not only able to relax more easily, but also know how to relieve emotional stress with the help of certain exercises. Physically trained people resist disease better, fall asleep more easily, sleep better, and take 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 work-out- the obligatory minimum of physical activity for the day. It is necessary to make it the same habit as washing your face 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 systematic impact on the body of these factors.

Modern housing, 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, it is possible to avoid many diseases and preserve the ability to work, the ability to enjoy life for long goals. The role of hardening is especially important in the prevention colds... Tempering procedures reduce their number by 2-4 times, and in some cases they help to get rid of colds altogether. Hardening renders restorative action on the body, increases the tone of the central nervous systems s, improves blood circulation, normalizes metabolism.
The main conditions that must be met when hardening the body are the systematic use of hardening procedures and a gradual increase in the force of impact. It must be remembered that in 2-3 months after the termination of hardening, the previously achieved level of resistance of the organism begins to decline.

The most common form of hardening is the use of fresh, cool air. For this, in the warm season, long walks, hiking trips, sleeping in a room 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 is good to complement with skiing, ice skating, slow tempering jogging in lightweight clothing. Increasing resistance to low temperatures also contributes to morning exercises outdoors or in a well-ventilated area.

Stronger hardening factor is water. In addition to temperature, water has a mechanical effect on the skin, which is a kind of massage that improves blood circulation.
Hardening can be carried out in the form of wiping or dousing with water. They begin quenching with water at a temperature not lower than 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).

Swimming in open water has a great hardening effect. In this case, water irritation is combined with exposure to air. When swimming, increased muscle work during swimming contributes to warming the body. At the beginning, the duration of bathing is 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 hypothermic. As a result, instead of hardening, a person harms his health.

One of the hardening factors is sun exposure. It causes vasodilation, enhances the activity of hematopoietic organs, promotes the formation of vitamin D in the body. This is especially important to prevent rickets in children.

The duration of exposure to the sun should initially not exceed 5 minutes. It is gradually increased to 40-50 minutes, but no more. It should 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 largely reveal those valuable personality traits that are so necessary in the conditions of modern dynamic development. This is, first of all, high mental and physical performance, social activity, creative longevity. A conscientious and responsible attitude towards health as a public domain should become the norm of life and behavior of all people. The widespread adoption of a healthy lifestyle is a matter of national importance, nationwide, and at the same time it concerns each of us.

The formation of a lifestyle that contributes to the strengthening of human health is carried out at three levels.

Rejection of bad habits. The harm of smoking.

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

Part of the tobacco ingredients dissolves in saliva and, getting into the stomach, causes inflammation of the mucous membrane, which subsequently develops into peptic ulcer stomach or duodenum.
Tobacco smoking is extremely harmful for the activity of the cardio - vascular system and often leads to heart failure, angina pectoris, myocardial infarction and other diseases.
Radioactive substances 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:

Resins. Contains strong carcinogens and substances that irritate the tissues of the bronchi and lungs. Lung cancer is caused by smoking in 85% of all cases. Oral and laryngeal cancers are also predominant in smokers. Resins are the cause of smokers' coughs and chronic bronchitis.
Nicotine. Nicotine is a stimulating narcotic substance. Like any drug, it is addictive, addictive and addictive. Increases heart rate and blood pressure. Stimulation of the brain is followed by a significant decline up to depression, which causes the desire to increase the dose of nicotine. A similar two-phase mechanism is inherent in all narcotic stimulants: first they excite, then exhaust. A complete cessation of smoking can be accompanied by a withdrawal syndrome lasting more often up to 2-3 weeks. Most frequent symptoms withdrawal of nicotine - irritability, sleep disturbance, tremor, anxiety, decreased tone.
All these symptoms do not pose a threat to health, they fade away and disappear completely by themselves.

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

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

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

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

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

Try to remember at least one number: tobacco smoke contains 384,000 MPCs for 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 in exhaust fumes for four minutes.

Tobacco smoke has a harmful effect not only on the smoker, but also on those who are near him. In this case, non-smokers have a headache, malaise, and diseases of the upper respiratory tract, 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 influence.
The harm of alcohol.

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

Getting into the stomach, ethyl alcohol negatively affects 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 unable to cope with large amounts of alcohol. The work of the liver with overexertion leads to the death of its cells and the development of cirrhosis.
Alcohol abuse leads to severe disorders in the activity of the glands internal secretion, primarily the pancreas and genital.

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

The brain especially suffers from alcohol, as a result of which the coordination of movements is impaired, speech and handwriting change, the moral and intellectual level of a person decreases, and further social degradation of the personality occurs. 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. Doubtful acquaintances arise with persons prone to theft, fraud, forgery, robbery, and drunkenness. The leading motive of behavior is getting funds for the purchase of alcoholic beverages.

Beer alcoholism forms 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 appearance men.

2. In women: the likelihood of contracting cancer increases, the voice becomes rougher, "beer whiskers" appear.
The main areas of prevention of drunkenness and alcoholism are labor education, organization good rest, improving the culture and health 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 rapid drug tests.
By indirect signs of drug use and drug addiction.
In the process of drug examination.

Indirect signs of drug use and addiction: Remember that these are not suitable for short-term addicts.
Long sleeves are always available, regardless of the weather and the situation.
Unnaturally narrow or wide pupils, regardless of lighting.
A detached look.
Often - sloppy appearance, dry hair, swollen hands; dark, decayed, "broken off" teeth in the form of "stumps".
Posture is often stooped.
Slurred, "stretched" speech.
Awkward and slow movements with no smell of alcohol from the mouth.
A clear desire to avoid meeting with government officials.
Irritability, harshness and disrespect in answering questions.
After his appearance in the house, your things or money disappear.
Drug addicts usually do not show marks of injections, but sometimes they can be seen on the back of their hands, but in general, experienced drug addicts inject themselves anywhere, and traces must be looked for in all areas of the body, not excluding the skin on the head under the hair. Often, injection marks look not just like multiple red dots, but merge into dense bluish-purple cords along the course of the veins.
The body of a young person on average can withstand drug use for no more than 7 years. The child's body is much smaller. The average life expectancy of a drug addict is 25 years. The number of children who are drug addicts is growing at an alarming 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 the normal psychosomatic state of a person, reflecting his complete physical, mental and social well-being and ensuring the full performance of labor, social and biological functions.
Health largely depends on the lifestyle, however, speaking of 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 an 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 developmental exercises; it also includes a system of attitudes towards oneself, towards another person, towards life in general, as well as the meaningfulness of being, life goals and values, etc. Therefore, for the creation of health, it is necessary both to expand the concept of health and diseases, and to skillfully use the entire spectrum of factors affecting various components of health (physical, mental, social and spiritual), mastering health-improving, restorative, nature-friendly methods and technologies, forming an attitude towards healthy lifestyle.
A healthy lifestyle largely depends on the student's value orientation, worldview, social and moral experience. Social norms, the values of a healthy lifestyle are accepted by students as personally significant, but they do not always coincide with the values developed by public consciousness.

The concept " healthy lifestyle" in the opinion of different people it turns out to be rather controversial, which is associated with two problems. First, in the healthiest way of life, each person sees not the entire set of components that form it, but only that aspect of it with which he is best familiar. This is the reason for the well-known thesis: a healthy lifestyle is not drinking, not smoking and exercising. There is nothing surprising in this view, because it itself is indisputable, obvious. But if you prove that you understand the issues of rational nutrition, psychoregulation, hardening ... - here you can already meet not only comrades-in-arms, but also opponents.

Secondly, the difficulties in objectively characterizing a healthy lifestyle are due to the fact that until now, as regrettable as it is, there are no scientifically substantiated recommendations for almost any component that forms vital activity. This is evidenced, for example, by the differences and contradictions of the recommendations available on these issues in different countries(for example, on rational nutrition, determination of normal body weight, etc.) or periodically increasing praises, and then blasphemy against one or another means of life (for example, for childbirth in the water, for "Baby" U.K. Ivanov, for certain funds traditional medicine etc.). That is why a person turns out to be a hostage of the currently dominant representation, intrusive advertising, incompetent people (alas, sometimes including doctors whom we blindly trust), dubious quality of available literature, etc.

Man (as will be shown in the next section) is a contradictory unity of the evolutionary past and the social present. Based on this, it would be fair to say that this very circumstance should be poisonous in the search for a methodology for a healthy lifestyle. First of all, this means that it should be considered from the standpoint of the genotype and phenotype of a given person. For example, green apples should find their place in the diet of a person with reduced level gastric secretion, but it is advisable to avoid them for a person with increased secretion; in choosing a sport, the choleric person is more suitable for single combats or games, and for phlegmatic people - endurance exercises; a person who belongs to the functional-metabolic classification “stayer” is hardly worth going on vacation abroad for several days, but it’s even desirable for a “sprinter” to do this ...

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

In the above definition of a healthy lifestyle, the emphasis is on the individualization of the concept itself, i.e. even if there are fundamental recommendations for building a healthy lifestyle, each person should have his own, with his own specific characteristics. So, in the development of a healthy lifestyle program for each person, it is necessary to take into account both his typological characteristics (type of temperament, morphofunctional type, the prevailing mechanism of vegetative nervous regulation etc.), as well as age-sex affiliation, nationality and social environment in which he lives (marital status, profession, traditions, working conditions, material security, everyday life, etc.), etc. In addition, in the initial premises, an important place should be occupied by the personal and motivational characteristics of a given person, his life guidelines.

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

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

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

What should you fill your lifestyle with in order to consider it healthy? This should be helped by the analysis of factors that help in our daily behavior and that harm our health (Table 4).

Table 4. Lifestyle factors affecting human health

Factors	Positive	Negative
Goals in life	Clear, positive	Missing or unclear
Assessment of your achievements, place in life (self-assessment)	Satisfaction, a sense of well-being	Dissatisfaction, loser syndrome
Commitment to a long healthy life	Formed	Absent
Dominant mood (emotional state)	Emotional harmony	Negative emotions, fixation on stressful conditions
The level of culture - general, spiritual, moral, physical
Attitude to health
Health mentality	Formed	Absent
The level of health culture, including:		Low or absent
Health awareness	Formed	Absent
The place of health in the hierarchy of values and needs	Priority	Other priorities (materialism, career) to the detriment of health
The level of knowledge about the preservation and promotion of health (valeological education)	High, striving to improve valeological education	Low, lack of desire for the development of valeological knowledge
Lifestyle including:	Healthy	Unhealthy
Socially useful activity	Favorite work (study), professionalism	Dissatisfaction with work (study)
Wellness, including physical activity	Optimal	Missing or insufficient
Self-control	Using the integral method of assessing your condition	Absence, ignoring the consequences of bad habits
Prevention of morbidity	Constant, effective	Ineffective, unreasonable self-medication
Attitude towards healthy lifestyle standards in everyday life	Compliance, healthy habits	Bad habits, unhealthy behavior
Regime of the day, work and rest	Clear, rational	Messy
	Full	Substandard
State
	Normal	Excessive or insufficient
Preventive medical examinations	Regular	Untimely
Estimated by the indicators of optimal and normal health	Complies with	Does not match
Adaptive capabilities of the body	Sufficient	Insufficient
Heredity	Unburdened	Weighed down
Diseases	Absent
Living conditions
Socio-political	Favorable	Unfavorable
Economic (material)	Sufficient	Insufficient
Environmental	Favorable	Unfavorable
Household, including the influence of others	Favorable	unfavorable
Stressful loads at work (in school) and at home	Moderate	Excessive
Family relationships	Healthy	Problematic
Parenting	With a health mindset	Contrary to healthy lifestyle standards
Influence of the behavior of parents, teachers, health workers on children	Positive - examples of compliance with healthy lifestyle standards	Negative - neglect of healthy lifestyle requirements
Social circle (company)	Pleasant, healthy	Unhealthy or lack of communication, loneliness
Public assessment of personality and human activity	Positive, approval and support	Negative, social isolation, lack of support

Healthy lifestyle principles

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

1. The principle of responsibility for your health: only a reasonable attitude to health allows a person to maintain vigor, high performance, social activity and achieve longevity for many years. And, of course, each person should understand that his health is the peace of mind of people close to him, the vitality of his future children and the strength of the country. Sick children are born with sick children. A country of frail and sick people is a country without a future. A sick person is, to one degree or another, a burden for family and others. This means that a person's health reflects his degree of responsibility to his parents, children and to the Fatherland.

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

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

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

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

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

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

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

Taking into account the level of culture a person assumes that the organization of his life should be determined by his life priorities, among which one of the main ones is the attitude to health. In this regard, the education of a culture of health, healthy needs and the cultivation of healthy lifestyle habits is of particular importance.

4. The principle of moderation means that moderate loads should be used to train functional systems. By "moderate" we mean those that cause middle degree fatigue, the consequences of which, with the correct organization of the lifestyle, should not last more than 24 - 36 hours. Less stress (mental, intellectual, physical), as a rule, does not contribute to the growth of the body's reserves, and more significant can lead to overwork. It should be borne in mind that the load of any system, to one degree or another, causes corresponding shifts in others, therefore, poor sleep, going to a bath, feeling unwell, etc. should already be taken into account in the organization, for example, physical activity. Consequently, it is necessary to speak about the moderation of loads from the point of view of the organism as a whole, and not only the most loaded system.

5. The principle of rational alternation of load and rest... As noted by the Russian physiologist N.E. Vvedensky, "people get tired not because they work a lot, but because they do not work correctly."

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

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

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

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

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

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

The concept of "healthy lifestyle" has not yet been unambiguously defined. Representatives of the philosophical and sociological direction consider a healthy lifestyle as a global social problem, component part life of society as a whole.

In the psychological and pedagogical direction, a healthy lifestyle is considered from the point of view of consciousness, human psychology, and motivation. There are other points of view (for example, biomedical), but there is no sharp line between them, since they are aimed at solving one problem - improving the health of the individual.

Physical education is one of the main components of a healthy lifestyle

A healthy lifestyle is a prerequisite for development different sides human life, his achievement of active longevity and full performance of social functions, for active participation in labor, social, family and household, leisure forms of life.

The relevance of a healthy lifestyle is caused by an increase and change in the nature of the load on the human body due to the complication of social life, an increase in the risks of a technogenic, environmental, psychological, political and military nature, provoking negative changes in the state of health.

Healthy lifestyle elements

In a narrow biological sense, we are talking about the physiological adaptive capabilities of a person to the effects of the external environment and changes in states internal environment... Authors writing on this topic include various components in the "healthy lifestyle", but most of them consider the following to be basic:

education with early childhood healthy habits and skills;
environment: safe and favorable for living, knowledge about the influence of unfavorable environmental factors on health (see, hygiene);
quitting smoking, drug use, alcohol consumption.
healthy food: moderate, corresponding to the physiological characteristics of a particular person, awareness of the quality of the food consumed;
movement: physically active life including special physical exercises(see, for example, fitness), taking into account age and physiological characteristics;
personal and public hygiene: a set of hygienic rules, the observance and implementation of which contributes to the preservation and strengthening of health, mastery of first aid skills;

The physiological state of a person is greatly influenced by his psycho-emotional state. Therefore, some authors also highlight the following aspects of a healthy lifestyle in addition:

emotional well-being: mental hygiene, the ability to cope with their own emotions, problems;
intellectual well-being: a person's ability to recognize and use new information for optimal action in new circumstances. Positive thinking.

spiritual well-being: the ability to set truly meaningful, constructive life goals, strive for and achieve them. Optimism.

social: propaganda, outreach;
infrastructural: specific conditions in the main spheres of life (availability of free time, material resources), preventive institutions, environmental control;
personal: the system of human value orientations, standardization of everyday life.

Promotion of healthy lifestyles

The promotion of a healthy lifestyle is understood as a number of activities aimed at its popularization, among which the most important are educational and outdoor programs, advertising in the media (radio, television, Internet).

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See what "Healthy lifestyle" is in other dictionaries:

Healthy lifestyle- one of the key categories of the general concept of a way of life, which includes the individual system of behavior of a modern person, ensuring his physical perfection, spiritual and social well-being, active longevity and favorable ... ... Official terminology

HEALTHY LIFESTYLE- is the active activity of people aimed at maintaining and improving health. A healthy lifestyle implies such human behavior that reflects a certain life position and is aimed at maintaining and improving health and ... ... Terminological Dictionary of Juvenile Studies

Healthy lifestyle- is an interdisciplinary category that encompasses the totality of reasonable ways of human life, social group, society as a whole. A healthy lifestyle has as its goal not only the preservation and strengthening of health, but such a meaningful ... ... Social Work Dictionary

It involves the inclusion of rules in everyday life, the implementation of which is aimed at maintaining and strengthening health an individual, his family, the people around him. This goal can be achieved subject to the awareness of each person ... ... Biological encyclopedic dictionary

healthy lifestyle- sveika gyvensena statusas T sritis Kūno kultūra ir sportas apibrėžtis Individo ar socialinės grupės gyvenimo būdas - sveikatą palaikančių, tausojančių ir stiprinančių kasdieninių įpročių visuma. atitikmenys: angl. healthy life style vok. gesunde…… Sporto terminų žodynas

healthy lifestyle- sveika gyvensena statusas T sritis Kūno kultūra ir sportas apibrėžtis Pasirinktos veiklos ir elgesio visuma, stiprinanti ir palaikanti žmogaus fizinį pajėgumą, sveikatą: kasdienis fizinis aktyvumas, mieody ...

HEALTHY LIFESTYLE- a sociological concept that characterizes: a) the degree of realization of the potential of a particular society (individual, social group) in ensuring health; b) the degree of social well-being as a unity of the level and quality of life; c) degree ... ... Sociology: Encyclopedia

HEALTHY LIFESTYLE- a system of general strengthening and general hygienic factors that increase the adaptive capabilities of the body and contribute to the full performance of a person's social functions and the achievement of active longevity. 3.about. f. provides for a standardized ... ... encyclopedic Dictionary in psychology and pedagogy

Many people want to stay healthy and full of strength as long as possible, but have no idea what needs to be done for this. They rush between taking herbal decoctions, but in fact, to maintain strength and health, it is necessary to constantly conduct healthy lifestyle (healthy lifestyle)... He has great value, because it affects not only health, but also prolongs life itself. What you need to do to achieve these results, stop being lazy and take on yourself.

The concept of a healthy lifestyle is a set of rules, the implementation of which leads to an improvement in physical and psychological state organism. Following these rules, all systems and organs begin to function well in a person. Which improves the physical and emotional well-being and increases life expectancy.

It is a healthy lifestyle that has recently become relevant for people who want to improve their health. The century of technological progress, physical inactivity, disgusting ecology suggests problems with internal organs, various, often chronic, diseases develop. Therefore, the people see salvation in a healthy attitude to life. Modern people strive to live quickly, they have no time to pay attention to how he and his family live, the main thing is to have time for everything. They eat, are treated with drugs that help to instantly recover, but eliminate only the symptom, but not the disease itself. Tiredness does not represent a moment for relaxation, and then the body fails.

If a person leads a healthy lifestyle since childhood, then he has healthy body and strong character. But these results can be achieved by performing all of its directions in a complex. If, from early childhood, parents instill in a child what is included in the concept of a healthy lifestyle, then it will be quite easy further. You can go to this one yourself life rule but it requires a lot of willpower.

What a healthy lifestyle consists of:

Compliance with the rules of personal hygiene.
Carrying out the hardening process in different ways.

In addition to the fact that a person follows the rules aimed at his health, he must create safety in his environment in order to eliminate the risk of harm to health.

Aspects defining the general concept of a healthy lifestyle:

Physical. Maintaining good health and strengthening the body's defenses.
Emotional. Ability to control emotions and respond correctly to a situation.
Intellectual. The ability to find the information you need and apply it correctly.
Spiritual. Ability to correctly prioritize and strictly follow them.

The social definition of healthy lifestyle cannot be ruled out. Here propaganda is carried out by various educational institutions, the media and public organizations.

Balanced nutrition in a healthy lifestyle

I mean - eating only healthy foods. They carry only useful and nutrients necessary to maintain the vital functions of the human body. For those who are overweight or prone to weight gain, there are several tips for.

Thus:

The food should be varied, the diet should contain plant and animal products.
The calorie content of the diet should not exceed the set bar. To calculate calories, the presence of physical activity, excess weight, and illness is taken into account.
Fractional food. At least 5 times a day, three main meals and two snacks. You must eat at the same time. Fasting is prohibited.
Chew food slowly. Eating in this way, never overeat, you will receive the signal of satiety in time and enjoy the taste of the dish. Thoroughly chewed food will delight the stomach.
You need to eat the first daily. Soups promote secretion gastric juice, then the rest of the food will be better digested.
Vitaminization with vegetables and fruits. This is the best snack option. Hunger will be satisfied and the body will receive the vitamins it needs.
Drink plenty of fluids. Drinking a day requires at least 1.5-2 liters of water. Don't count soups, tea and coffee. Plain water without gas, for taste, you can flavor it with lemon.
Include fermented milk products in the diet. It is better to take it with a low fat content, but not fat-free. They will saturate with protein and aid in digestion.
Eat only fresh food. Do not be lazy and cook everything fresh every time, the dishes that have been standing will lose all their benefits.

What is a healthy lifestyle - system proper nutrition quite simple, it is not at all difficult to master and follow it. The availability of products and cooking techniques will not complicate, but will facilitate the task of proper nutrition.

Expert opinion

Smirnov Victor Petrovich
Nutritionist, Samara

The problem of a healthy lifestyle is especially acute for residents of large cities who have physical inactivity, whose food contains a large amount of preservatives, palm oil and very often there are periods of stress. But in addition to observing the principles of proper nutrition, playing sports, following the rules of hygiene, hardening and giving up bad habits, it is necessary to introduce harmonious sexual relations into the concept of a healthy lifestyle.

A person is a social being, and, very accurately following all the rules described in the article, but not having full-fledged intimacy, one can hardly count on harmony in other areas of physical health. This topic is not in vain. The fact is that all the listed principles of a healthy lifestyle, in addition, depend on the person himself, and building relationships involves the ability to communicate, and this brings the observance of the principles of a healthy lifestyle to a completely different level. And just the harmony of relationships and the ability to communicate, the desire to be attractive and attract others can be called the spiritual level of a healthy lifestyle.

Physical activity for healthy lifestyle

Modern people, and not only young people, are chained to TV screens, computers and move little. Poor muscle activity carries enormous problems. Physical inactivity, according to a WHO study, is fatal in 6% of cases. According to the same medicine, even regularly performing physical exercises that are suitable for a person by his age and condition, they only benefit the body:

Do not allow depression and psycho-emotional disorders to develop.
Provide assistance in maintaining health in diabetes mellitus.
Reduce the possibility of developing oncology.
Strengthens bone tissue.
Contributes to the maintenance of normal weight.
Strengthens the immune system.

If a person has free time, you can visit group lessons, fitness, pool or dancing. In the absence of time, you can start doing morning exercises.

Spend only 10-15 minutes on this every day and will be enough for the good condition of your body. Jogging has a good effect, morning or evening jogging will bring pleasure, cheer up and help you relax.

Hardening in the practice of healthy lifestyle

Hardening helps to reduce the risk of disease to zero. It helps the body to cope with the effects of external adverse factors. This is the undeniable benefit of a healthy lifestyle.

There are many ways to harden:

Air baths. The easiest and most affordable way for everyone to harden with a healthy lifestyle. It is necessary to be outdoors more often, to travel to the forest, the forest air ideally prevents the development of diseases.
Sunbathing. Try to sunbathe more in the summer. At the same time, avoid being in direct sunlight to avoid burns or heatstroke.
Walking barefoot. The sole of the foot has many points that are responsible for organ health. Massaging the sensitive points will bring healing to the body.
Rubdown. This method is suitable even for children. The body is rubbed with a special massage glove, washcloth or wet towel.
Dousing. They are held cold water, you can water yourself completely or just your feet. Be sure to dry your skin with a terry towel.
Cold and hot shower. Alternating water with different temperatures, gives tone to the skin and rejuvenates the body.
Winter swimming. This is swimming at any time of the year in the open water, even in winter. But this method requires a responsible approach and consultation with a doctor.

Strengthening the body requires immediate intervention if the following main symptoms are present: pain in joints, muscles and headaches, frequent colds, feeling tired, insomnia, skin rashes.

Eliminating bad habits for a healthy lifestyle

Almost everyone knows about the harm caused to health by alcoholic beverages, nicotine, and also drugs. If you want to have good health and a wonderful psycho-emotional background, it is better to send these hobbies into the past.

Please note: Your life and health are in your hands. How you want to see yourself in the future depends only on a specific person.

Therefore, it is important to follow the simple rules of healthy lifestyle, laid down from childhood. In adulthood, do not become like society and do not take on the habits of drinking and smoking from them.

Personal hygiene for a healthy lifestyle

A person's body must always be kept clean, then infectious diseases can be avoided. Sleep plays an important role in the lifestyle - you need to rest at least 8 hours a day, this will give energy and lightness to the body. Better to give the rest hours from 22:00 to 6:00.

Progress in all spheres of human life has not only positive aspects. Constant lack of sleep, snacks on the go and stress every day more and more worsen the state of health. This leads to various problems and diseases. There are several guidelines on how to lead a healthy lifestyle, thereby helping your body.

Criteria for the effectiveness of a healthy lifestyle

The abbreviation HLS means "healthy lifestyle". Today, even young people do not have to be persuaded to abide by certain rules, because advertising calls for this. Gradually, in the formation of a strong spirit and body, a healthy lifestyle and its components began to acquire special relevance, among which the following can be noted:

only healthy habits;
active daily routine in which physical exercise alternate with rest;
healthy food every day;
personal and public hygiene;
individual physiological and spiritual well-being;
establishing contacts with family and team, i.e. social well-being of a person.

What is a healthy lifestyle? This is a combination of the above factors. They are recommended for a person to adhere to for well-being, both in terms of health and in relation to the world around them. Knowing these basic aspects can significantly improve your well-being. They say about the effectiveness of a healthy lifestyle if a person:

has an optimistic attitude;
feels emotionally and physically attractive;
knows how to properly allocate time for work or rest;
has a stable psyche;
has better health, is less likely to get sick;
is characterized by a healthy ratio of body weight and height;
has good posture;
less prone to depression.

Rejection of bad habits

Not only threaten the healthy state of a person, but also often lead to death any bad habits... These include:

smoking;
excessive alcohol consumption;
drug addiction.

Addiction to alcohol, cigarettes or drugs is more often due to stressful situations... By using any of them, a person provides himself with short-term relief from all problems. This is due to inhibited behavior, but the effect passes very quickly, as a result of which a new dose is required. The rules of a healthy lifestyle prohibit such bad habits.

Physical activity and human health

Physical activity can be incorporated into the foundations of a healthy lifestyle. It is not only the slogan of athletes, because it obeys the activity of any system of the body. A noticeable benefit is not only a slender figure obtained through regular exercise. Movement ensures the healthy functioning of the respiratory, digestive, cardiovascular, and nervous systems.

Schoolchildren or adults miss work more often due to colds. This is a consequence of weak immunity. Part of a healthy lifestyle, like physical activity, helps to strengthen the defense mechanism, which then more effectively fights off infections or carries out their prevention. Even the morning easy run or a program of several exercises helps the body become more adaptable to different viruses... A similar function is performed by hardening. For this reason, this procedure also belongs to a healthy lifestyle.

Healthy diet

The phrase from the speeches of some nutritionists about a healthy lifestyle "we are what we eat" is understood in the most literal sense. On the streets you can see people who obviously have excess weight... According to doctors, obese people are more often determined diabetes... To avoid the problems described above, you must not forget about a healthy lifestyle and such a component as proper nutrition. The diet must meet the following requirements:

correspond to the anatomical structure of the human body;
keep the balance of energy supply / energy consumption;
consist of breakfast, lunch, dinner, and 2 more snacks;
comply with the principles of nutrition for the season;
be balanced, varied, as close to natural as possible;
contain a certain amount of proteins, fats and carbohydrates;
be a healthy satisfaction of a need, and not a condition for receiving pleasure.

Products for proper nutrition

Conventionally, products of plant and animal origin can be divided into several constituent groups. Each is characterized by a unique composition and contributes to the supply of the body with essential substances. When using nutritional elements from different groups, you can provide a variety of diet, a sufficient amount of nutritional components. The classification itself includes the following components:

Milk, fermented milk products. This includes cheeses, kefir, cottage cheese, cream, yogurt.
Meat, fish, eggs in their pure form or products based on them.
Bread, pasta. Confectionery, sugar. All cereals, and from vegetables - potatoes.
All foods containing predominantly vegetable or animal fats.
Vegetables, berries, fruits, herbs.
Spices and drinks. The latter include tea, coffee, cocoa.

Personal hygiene

A healthy lifestyle and its components are not complete without hygiene. The human condition directly depends on the cleanliness of all parts of the body in contact with external environment... In addition, hygiene includes some norms regarding clothing, household or educational moments, and also nutrition. The components of a healthy and clean appearance are:

regular proper brushing of your teeth;
keeping clothes and shoes clean;
food culture;
regular water treatments to cleanse the body.

Family mental health

Man differs from animals in that, in addition to natural reflexes, he has the ability to think, and not only to feel. For this reason, the field of psychology is included in the main components of a healthy lifestyle. People spend most of their time with their families. It is a social structure into which a person falls immediately after birth. The organization of a healthy mental state of its members is important.

In modern times, the mood of one person has become more dependent on the people around and the situations that develop. This is especially true for children. The relationship between a man and a woman in marriage has an impact on the still unformed psyche, so the child acquires certain qualities depending on the upbringing. Any negative moments change the psychological mood of the adult members of the social unit. For this reason, the family must follow the correct lifestyle, making their relationship warmer.

Video: components of a healthy lifestyle

Attention! The information presented in the article is for informational purposes only. The materials of the article do not call for self-treatment. Only qualified doctor can diagnose and give recommendations for treatment based on the individual characteristics of a particular patient.

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