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BASICS OF SAFE LIFE
Healthy lifestyle and its components. Basics of safe life
Directory / Basics of safe life The concept of a healthy lifestyle A person in the course of his daily life must follow a number of rules (norms of behavior) to ensure personal physical, spiritual and social well-being and maintain health. These rules include the following:
All these skills are the basic norms of a healthy lifestyle. What is a healthy lifestyle? It is understood as an individual system of human behavior that provides him with physical, spiritual and social well-being in a real environment (natural, man-made and social) and active longevity. A healthy lifestyle creates the best conditions for the flow of physiological and mental processes, which reduces the likelihood of various diseases and increases a person's life expectancy. Leading a different way of life, a person by his behavior damages his own health: the normal course of physiological processes is often disturbed, the vital forces of the body are mostly spent to compensate for the harm caused to health. At the same time, the likelihood of various diseases increases, accelerated wear of the body occurs, and life expectancy is reduced. Why a healthy lifestyle is an individual system of behavior? Each person is individual and unique. It is individual in its hereditary qualities, in its aspirations and capabilities; to a certain extent, even the environment surrounding a person (home, family, work, etc.) has an individual character. Therefore, in order to preserve and strengthen their health, each person must create his own way of life, his own individual system of behavior, which will best ensure his achievement of physical, spiritual and social well-being. In order to form a system of a healthy lifestyle, it is necessary to know the factors that positively affect health. This is the observance of the daily routine, rational nutrition, hardening, physical education and sports, good relationships with people around. Factors that negatively affect health should also be taken into account: smoking, alcohol and drug use, emotional and mental tension when communicating with others, unfavorable environmental conditions in places of residence. A healthy lifestyle is an integral, logically interconnected, well-thought-out and planned system of human behavior, which he observes not under compulsion, but with pleasure and is sure that it will give positive results in maintaining and strengthening health. A healthy lifestyle is a dynamic system of human behavior based on a deep knowledge of many factors that affect human health, and the choice of such an algorithm of one's behavior that maximizes the preservation and promotion of health. At the same time, it is necessary to constantly adjust your behavior, taking into account the acquired experience and age characteristics. This restructuring of behavior always requires additional effort. Therefore, in order to be pleasant from the efforts expended, it is necessary to clearly see the ultimate goal of the efforts: what you want to achieve by leading a healthy lifestyle. Briefly, this goal can be formulated as follows: well-being for oneself, for one's family and for the state. General recommendations for the development of personal qualities necessary for a healthy lifestyle:
Now consider the main components of a healthy lifestyle. Psychological balance Life requires a person to be able to adapt to a constantly changing environment and regulate his behavior in accordance with it. Every day presents a person with problems that need to be solved. Emotionally stable people calmly perceive most of the changes that occur to them. Such people successfully cope with problems (accidents, diseases, etc.), as they have psychological balance. It should be noted that any changes in life, even positive ones, force a person to adapt (adapt) to new circumstances and cause a certain tension. The state of stress that occurs in a person under the influence of strong influences is called stress. The concept and concept of stress was formulated by the Canadian specialist Hans Selye. He defined stress as a set of protective reactions of the body caused by any of the stress factors (changes in life, emotional conflict, fear, physical trauma, etc.). These factors are cumulative and cumulative. The more of them in a person's life in a given period, the higher the level of stress. Selye called the totality of the body's defense reactions under stress the general adaptation syndrome. There are three stages of this syndrome: mobilization (anxiety reaction), resistance, exhaustion. The general adaptation syndrome develops as follows. In response to the action of a stressor (stress factor), anxiety arises in the body. It mobilizes the body (mobilization stage) and prepares him for urgent action. The heart rate increases, blood pressure rises, digestion slows down, blood rushes to the muscles. As a result, the short-term capabilities of the body are improved. However, if all these preparations do not go into action, a long-term stay in this state can lead to various disorders in the body (disorders of the cardiovascular system, etc.). On the stage resistance stress is reduced to a lower but more sustainable level. During this period, the body has an increased and long-lasting ability to endure the action of stressors. If the stress level remains very high for too long, a stage of exhaustion sets in, in which the body's ability to resist stressors decreases. The state of a person at this stage is characterized by a decline in physical and spiritual strength. Stress is not always harmful. Under moderate stress, the mind and body of a person function most efficiently in an optimal mode of operation. A high level of stress may remain a positive factor only for a very short time (for example, the state of the athlete before the start). If stress has a harmful effect on the body, reduces its adaptive capabilities, it is called distress. A person who has not learned to control his psyche and lives for a long time in a state of severe stress increases the likelihood of various diseases. Most often, heart disease develops, since stress leads to an increase in blood pressure and heart rate, and the coronary arteries that supply blood to the heart muscle narrow, and the amount of oxygen supplied to this muscle decreases sharply. Distress disrupts the immune mechanisms of the body, which can lead to various diseases. Different people react to stress in different ways, but there are common stress management principles, helping to maintain stress at an optimal level and provide the necessary psychological balance. Here are some of them: 1. The fight against stress begins with the development of the belief that only you are responsible for your spiritual and physical well-being. 2. Be optimistic; The source of stress is not the events themselves, but your perception of those events. 3. Regularly engage in physical culture and sports; physical exercises have a positive effect not only on the physical condition, but also on the human psyche; constant motor activity contributes to the formation of psychological balance and self-confidence; exercise is one of the best ways to get out of a state of intense stress. 4. Set yourself feasible tasks; look at things realistically, do not expect too much from yourself; understand the limits of your capabilities, do not demand too much from yourself; Learn to say "no" if you can't complete a task. 5. Learn to enjoy life, enjoy your work, how well you do it, and not just what it gives you. 6. Eat right. 7. Get enough sleep: Sleep plays a very important role in coping with stress and maintaining health. The fight against stress is, mainly, maintaining one's psychological balance, since such a spiritual state of a person provides him with a good mood, high performance and an adequate response to the action of various stressors. Physical activity Physical activity refers to any muscular activity that allows you to maintain optimal physical fitness and ensure good health. For many millennia, man has developed the ability to meet an external stimulus (threat) by mobilizing his physical reserves. Nowadays, the impact of these stimuli is constantly increasing, the physical forces (muscles) are brought into readiness for action, but this readiness is not realized. Most of the physical activity is performed by machines and mechanisms for a person. He seems to be in a situation of constant readiness for an action that is not allowed to be performed, and his body eventually begins to experience the negative consequences of such a state. On the other hand, the flow of information is constantly growing, which means that the emotional burden on a person increases. Therefore, to maintain their health in good condition, a person needs physical culture. He must himself develop a constant habit of physical education in order to ensure a harmonious balance between mental and physical stress. This is one of the most important components of an individual system of a healthy lifestyle. Physical culture should be started from an early age, when there are still no big life problems, and there are practically no objective obstacles to educating the necessary physical qualities. All you need is the desire and perseverance to achieve your goal. People who constantly engage in physical activity are less prone to stress, they cope better with anxiety, anxiety, depression, anger and fear. They are not only able to quickly relax, but also know how to relieve emotional stress with the help of physical exercises. The body of these people is better able to resist disease. They fall asleep easier, sleep better, sleep more soundly, they need less time to sleep. Some physiologists believe that every hour of physical activity prolongs a person's life by two to three hours. Hardening Hardening - this is an increase in the body's resistance to the adverse effects of environmental factors through the systematic impact on the body of these factors. Hardening is based on the ability of the human body to adapt to changing environmental conditions. This procedure leads to a decrease in the sensitivity of the body when exposed to a certain physical factor. So, for example, the systematic impact on the body of cold increases its resistance to low temperatures. This is one of the most important areas of hardening, as it is of great importance for the prevention of respiratory viral diseases. In non-hardened people, as a result of cooling, the level of metabolic processes decreases, the activity of the central nervous system worsens. This leads to a general weakening of the body, contributes to the exacerbation of existing chronic diseases or the emergence of new ones. Hardened people develop resistance to low temperatures. Heat generation in their body occurs more intensively, which activates the work of protective mechanisms and reduces the likelihood of developing diseases. The use of hardening procedures has been known since ancient times. They were used more than 2,5 thousand years ago by the ancient Greek physician and scientist Hippocrates. In his opinion, cold hardening procedures have a special healing power, those people who keep the body warm acquire muscle weakness, nerve weakness, and are also prone to fainting and bleeding. For hardening procedures, environmental factors are used: water, sun, air, earth. There is a whole system of hardening water procedures: wiping, dousing with cold water, swimming in open water. The most effective water procedure is swimming in ice water - "winter swimming". Air and sun baths, barefoot walking are also used as hardening procedures. When carrying out hardening procedures, the following conditions must be met:
Balanced diet Proper, scientifically based nutrition is the most important condition for good health, high performance and longevity of a person. With food, a person receives the energy necessary for life and growth. Nutrients needed by the body are divided into six main types: carbohydrates, proteins, fats, vitamins, minerals and water. To eat right means to get them with food in sufficient quantities and in the right combination. Nutrition should take into account the genetic characteristics of a person, his age, level of physical activity, climatic and seasonal characteristics of the natural environment. It should be borne in mind that there are no foods that in themselves would be good or bad. All species have nutritional value to some extent. It is important not only what we eat, but also how much we eat, when and in what combinations. Mankind has developed a set of dietary rules. The main ones are as follows: 1. Food must be treated with respect and responsibility, while eating, enjoy. Therefore, while eating, one should not solve business and problems. 2. Food must be chewed very carefully (at least 30 times). The longer the food remains in the mouth and the better it is chewed, the more juice will be in the stomach and the more successful the digestion process will be. 3. You should not sit down at the table tired, preoccupied and excited. Before eating, you need a 10-15-minute rest, disconnecting from all problems, the mood to eat. The most tired and often preoccupied person is, as a rule, in the evening after a hard day. A short walk in the fresh air or a light warm-up to relieve tension will help prepare for dinner. After them, it is good to take a warm shower, and then douse yourself with cold water. Fatigue has passed, worries have receded, the person is ready to eat. 4. If there is not enough time for a meal, then it is better to skip it. 5. You should eat varied, but you can not overeat. A person must remember that the volume of the stomach does not exceed 350-450 cm3. 6. Drink water or other drinks should be 15-20 minutes before meals. Drinking should not be done during or after meals, as this is incompatible with good digestion. If water or any other liquid is taken at this time, the food juices in the stomach are diluted. As a result, digestion is greatly inhibited. 7. Numerous studies have shown that only once a day you can eat a large meal, and two times you should only have a light snack. The most suitable time for a "solid" meal is in the evening. In the morning, as a rule, there is no time, and in the afternoon - nowhere. In the evening, all things are finished, it is possible to give the necessary attention and time for eating, but no later than 2-3 hours before bedtime. The morning meal can be the lightest and consist of foods that are well and quickly absorbed by the body: fruits, vegetables, juices. Daily meals should also be fairly moderate. Each person, creating his own individual system of a healthy lifestyle, should be thoughtful and serious about his diet, avoid in any case the habit of eating at random. Authors: Smirnov A.T., Shakhramanyan M.A., Durnev R.A., Kryuchek N.A.
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