The components of a healthy lifestyle

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A healthy lifestyle is an individual system of human behavior that ensures physical, mental and social well-being in a real environment 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 to meet our goals and objectives, successfully implement our plans, cope with difficulties and, if necessary, with colossal overloads. Good health, maintained and strengthened by the individual himself, will allow him to live a long and joyful life. Health is an invaluable asset of each individual person and of society as a whole. How can you improve your health? The answer is simple: lead a healthy lifestyle.


1. Daily diet and human health.

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


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


The main component of the human way of life is work, which is an intentional human activity aimed at creating material and spiritual values.


The mode of human activity must be subordinated, first and foremost, to its actual work activity. A working person lives in a certain rhythm: he must get up at a certain time, do his homework, eat, rest and sleep. And this is not surprising: all processes in nature are subordinated in one degree or another to a strict rhythm: 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 the elements of the mode of vital activity guarantees a more productive work of a person and a high level of health. The organism as a whole participates in human labor activity. The rhythm of work establishes a 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 times, on days when the load decreases, rest comes after fatigue, strength and energy are recovered. The correct alternation of load and rest is the basis of a person's high performance.  


Now it is necessary to stop the question of rest. Rest leads to the restoration of strength and performance.


The most effective way to restore performance is active rest, which allows for rational use of leisure time. Alternating types of work, a harmonious combination of mental and physical work, physical culture provide effective restoration of strength and energy. A person needs to rest every day, weekly on weekends, annually during the next vacation, using free time to strengthen physical and mental health.


2. Rational nutrition and its importance for health.

The eternal desire of people to be healthy and efficient has led to a lot of attention in recent years to rational nutrition as one of the important components of a healthy lifestyle. Correct, science-based 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 needed for growth and maintenance of vital tissue functions.


The nutrients the body needs are divided into six main types: carbohydrates, proteins, fats, vitamins, minerals and water. Eating well means getting everything the body needs from food, in sufficient quantities and in the right combination. Each person has specific caloric and nutritional needs, and while some will need a 2000 calorie diet (in spanish: dieta de 2000 calorías), some will not even have that to begin with, while some will have more than enough with 1800 calories.


Adequate nutrition is, above all, a varied diet, taking into account a person's genetic characteristics, age, physical activity, climate and seasonal characteristics of the environment. 


It should be noted that there are no foods that are good or bad in themselves. All food products have a nutritional value to one degree or another, 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.


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


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


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


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


Vitamins are organic chemicals that the body needs for normal growth, development, and metabolism. Vitamins do not belong to the carbohydrates, proteins, or fats. They are composed of other chemical elements and do not provide energy to the body.   


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 immunity: it has antiviral and anti-toxic effects. It can be obtained from seafood, unrefined cereals and brewer's yeast. In addition, you should drink tomato juice: it contains a large amount of vitamin A.


You need to consume proteins. The protective factors of immunity are built from proteins.


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


The human body contains a variety of substances: iron, calcium, magnesium, potassium, etc. But most of the human body is water. The brain, for example, contains 80% water, 76% muscle and 25% bone.


Animals in the process of evolution have lost the ability to synthesize ten particularly complex amino acids, called essentials. They prepare them with vegetable and animal foods. These amino acids are found in the 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 cells. In the cells, they build their own proteins, which are characteristic of the organism in question.

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


Minerals are classified into two classes: macronutrients and micronutrients.

The body needs macronutrients (calcium, phosphorus, potassium, sulfur, sodium, chlorine and magnesium) in relatively large amounts.


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 and represents 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 the acid-base balance is excellent; water participates in all chemical reactions in the body.


For nutrition 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. The human body is a complex mechanism. Human health depends on how much energy a person receives and how much he spends and with what harmony all his organs function, providing the necessary level of vital activity.


3. Influence of physical activity and hardening

Physical activity has always played a major role in preparing a person for an active and fruitful life. It can successfully solve the problem of the imbalance between the strength of emotional stimuli and the fulfillment of the body's physical needs. This is a sure way to improve your physical and mental health.


Physical activity has a major impact on a person's ability to adapt to sudden and severe functional fluctuations. In total, a person has 600 muscles, and this powerful locomotive system requires constant training and exercise. Muscle movements create a large current of nerve impulses that go to the brain, maintain normal tone of the nerve centers, charge them with energy and relieve emotional overload. In addition, people who practice physical activity look more attractive on the outside. Physical education is the best measure to prevent alcohol consumption, smoking and drug addiction.


Exercise gives a person confidence. People who spend time each day exercising physically are less stressed, better able to deal with anxiety, stress, depression, anger and fear. People with physical training are more resilient to illness, sleep more easily and sleep better. Some physiologists believe that each hour of physical activity prolongs a person's life by two to three hours.


Getting into the habit of exercising every morning, even for just a few minutes, is very healthy. If you can't run or walk, practice stretching, side lifts (elevaciones laterales), sit-ups and squats. Work different muscle groups every day of the week, even if it's only for 15 minutes, you'll notice the difference. Although it would be desirable that you find at least three days per week in which you can dedicate more time to physical exercise...


Hardening is an increase in the body's resistance to the adverse effects of a number of environmental factors (e.g., low or high temperatures) due to the body's systematic exposure to these factors.


It does not matter what type of physical activity you choose, as long as it is consistent and adapted to your age and morphology. The important thing is to move around and try to create enough muscle mass to stay strong for as long as possible. This is especially important for women after a certain age, as loss of muscle mass is accompanied by loss of bone density, which can significantly worsen their health. That's why it's important to stay toned and strong.

Reject bad habits. 

The damage of smoking.

Bad habits include alcohol abuse, smoking, drug addiction and substance abuse. All of them have a negative effect on human health, acting destructively on your body and causing various diseases. Smoking tobacco is one of the most common bad habits. Over time, it causes the physical and mental dependence of the smoker.

First, the pulmonary system suffers from tobacco smoke, the defense mechanisms of the lungs are destroyed and a chronic disease develops: smoker's bronchitis.


Some of the ingredients of tobacco dissolve in saliva and, upon reaching the stomach, cause inflammation of the mucous membrane, which later becomes a gastric or duodenal ulcer.

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

There are three main groups of toxins:


It 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. Cancers of the mouth and larynx are also predominant in smokers. Resins are the cause of smokers' coughs and chronic bronchitis.


Nicotine is a narcotic stimulant. Like any drug, it is addictive, addictive and addictive. It increases heart rate and blood pressure. Stimulation of the brain is followed by a significant decrease 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 they exhaust. Total cessation of smoking may be accompanied by an abstinence syndrome that lasts most often up to 2-3 weeks. The most common symptoms of nicotine withdrawal are irritability, sleep disturbances, tremors, anxiety and decreased tone.

All of these symptoms are not a health threat, they fade and disappear completely on their own.

Carbon Monoxide

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


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


Tobacco smoke has a harmful effect not only on the smoker, but also on those around him. In this case, non-smokers experience headache, discomfort, exacerbated upper respiratory tract diseases, negative changes in nervous system activity and blood composition. Passive smoking has a particularly harmful effect on children.

The damage of alcohol.


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


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


Alcohol has a very harmful effect on the liver, which cannot handle large amounts of alcohol. Overworking the liver leads to the death of its cells and the development of cirrhosis.

The abuse of alcoholic beverages causes serious alterations in the activity of the endocrine glands, mainly the pancreas and the sexual glands.


The brain suffers especially from alcohol, as a result of which the coordination of movements is altered, speech and writing change, the moral and intellectual level of a person decreases and, in the future, there is a social degradation of the personality. The intellectual potential and the moral level are decreasing, all interests are formed around one problem: getting alcohol.

Drug addiction.

The body of a young person, on average, can withstand the use of drugs 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 addicted to drugs is growing at an alarming rate. The rapid growth of drug addiction, alcoholism among children and adolescents affects the health of the nation.



- Health is the normal psychosomatic state of a person, which reflects his or her complete physical, mental and social well-being and ensures the full performance of work, social and biological functions.

- Health depends largely on lifestyle, however, talking about a healthy lifestyle, first of all, means the absence of bad habits. This is, of course, necessary, but by no means a sufficient condition. The main thing in a healthy lifestyle is the active creation of health, including all its components. Thus, the concept of a healthy lifestyle is much broader than the absence of bad habits, work and rest regime, nutrition system, various strengthening and development exercises; it also includes a system of relationships with oneself, with another person, with life in general, as well as the meaning of being, goals and values of life, etc. 

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

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