Principles of fostering a culture of healthy lifestyle for children. About the main principles of healthy lifestyle Principles of organizing and maintaining a healthy lifestyle

In order for a child to be smart and quick-witted, he must, first of all, be healthy. This is one of the basic principles on which the education of culture is based. healthy image life of schoolchildren. It is the state of a child’s health that is an important indicator, asset, enormous value and an integral condition for full development. Unfortunately, statistics in last years do not console and indicate that insufficient attention is paid to the healthy lifestyle of schoolchildren. As a result, with early age Diseases and deviations manifest themselves in both mental and physical development. Needless to say, by the age of 25-30, whole “bouquets” of various diseases make themselves known.

Who should be involved in promoting a healthy lifestyle among schoolchildren?

It is difficult to argue that parents of students play a primary role in creating a culture of healthy lifestyles. Only at first glance it may seem that a child in a family only learns to walk, talk, and perform basic actions. In fact, from the first months of his life, he develops his own way of life, and mom and dad are an example in this.

IN school years Teachers are involved in promoting a healthy lifestyle. Many parents at this stage will breathe a sigh of relief and be glad that now they will be raising their children. professional teacher, and, if possible, also various clubs and sections. All of these are just additional assistants, and it is impossible to shift the function of educating a student to a healthy lifestyle onto them. Firstly, children notice parents’ apathy and detachment immediately.

And secondly, after this they subconsciously think that education is over, and no teachers “have the right to impose their own rules of life.” All this leads to sad consequences.

A healthy lifestyle is made up of many components and a whole set of interrelated factors. Its formation depends on heredity and biological features organism, conditions environment and social environment, the functioning of health authorities and work and rest regimes.

Basic principles of creating a healthy lifestyle culture

Balanced diet. Pay attention to what is customary to eat in the family, which dishes are welcomed and which are strictly taboo, whether breakfast, lunch and dinner are served in accordance with the regime. Do not show by example that you can eat processed foods and fast food products.

Physical development. The most basic minimum is exercise, morning and evening. Additional developmental activities include classes in fitness centers and sports clubs. And again, don’t forget to show everything by example.

Hardening procedures. Not all parents accustom their children to hardening. It is better to start with a contrast shower, and not with a sudden douche of cold water. Gradually, the student’s body will get used to both temperature changes and exposure to cold water, and this greatly strengthens immune system. This means that colds and viral infections will give the child a wide berth.

Organization of rest and sleep patterns. If at primary school age the problem of falling asleep late does not yet arise, then in high school it is most common. The tendency of many teenagers to be nocturnal leads to weakening of the body and disruption important functions in his life. If a student’s interests are limited only to spending time on the Internet, then he will not feel any fatigue in the evening. If during the day he studies in sections or spends time on the street with peers, then by the evening the body will naturally require rest. This means that you will go to bed on time.

Maintain personal hygiene. This is an integral part of the process of accustoming to a healthy lifestyle. Brushing your teeth and washing your hands after going outside and in public places are basic rules for maintaining personal hygiene. If parents correctly explain the need for these actions and teach them to perform them regularly, much fewer health problems will arise.

Inadmissibility of bad habits. Parents are completely wrong to think that if they smoke and drink on weekends in front of their child, he will not want to repeat it. The likelihood that a child will want to try what adults do is extremely high. And then it will be much more difficult to explain why you can’t do this than not to show bad habits from the very beginning.

A healthy lifestyle is not as easy to teach as it might seem at first glance. Schoolchildren first of all pay attention to how their parents and closest adult acquaintances behave. You need to think about this from the very first years of a child’s life, so that later you don’t try to convince him of what he sees with his own eyes.

Nowadays the fashionable foreign word Wellness is heard. Do you know what this is?

No, no - wellness is not about powdered soups and miracle shakes.

These are not expensive spas or miracle cosmetics. True wellness costs next to nothing.

This is a concept whose basics help us lead a healthy lifestyle.

This system takes into account many aspects. Aspects that help us feel better. What is Wellness and how does it differ from a healthy lifestyle?

In fact, healthy lifestyle and Wellness have almost the same meaning, only the basics of a healthy lifestyle were developed by Russian specialists, while the Wellness concept was developed by an American doctor.

The word Wellness comes from the words be well- “wellness” or “well-being” by adding a suffix -ness, displaying the status. That is, in fact, wellness is a state of well-being. This concept of a healthy lifestyle is based on a combination of physical and mental health, healthy eating, reasonable physical activity and giving up bad habits. Precisely in the form of a complex. It doesn't work on its own.

If we look at the basics of a healthy lifestyle, they also overlap with the basics of the wellness concept, only in wellness some of the basics of a healthy lifestyle are combined.

What does health consist of? What are the components of our health? What are the basic principles that help me live a healthy lifestyle and get the most out of life?

Basic principles of creating a healthy lifestyle

It must be admitted that at the government level some attempts are now being made to form the habit of a healthy lifestyle. This can be noted by the fact that at the level of educators in kindergartens and teachers in schools, regular planned work is carried out to develop children’s ideas about a healthy lifestyle.

The principles of a healthy lifestyle are also taught to older schoolchildren, and a healthy lifestyle is promoted among young people. And we can assume that in the long term, such systematic work can really bear fruit. However, the planned work to promote a healthy lifestyle smacks of formalism. And often received by a child theoretical knowledge about a healthy lifestyle are faced with the complete opposite of them at home.

Therefore, as always in our lives, the decision to start a life in the style of Wellness or a healthy lifestyle lies with us. What does a healthy lifestyle involve? How does a person who leads a healthy lifestyle live?

Physical health

This is what we think about when we hear the word “health”. In short, physical health is when you don’t have any pain and are physically active. In general, oddly enough, in different cultures your concept of health.

In Russia, you are healthy if nothing hurts you and your main indicators are normal: general analysis blood pressure, temperature.

In the yogic system, you are healthy if you can also stand on the bridge and easily perform the main asanas.

In the European one, everything is generally fun there. You come and say: it hurts. They conduct a standard examination and receive the answer: you are absolutely healthy!

Just a minute, but it hurts. And it hurts a lot! And the only thing they can give you in such a situation is a painkiller, without finding out the reason why it hurts: after all, according to the results of their examination, you are completely healthy...

It all starts with the head. If everything is not in order with our thoughts, then it is very difficult to improve our health physically. In the Russian healthy lifestyle system, the concept of mental health is replaced by the concept of psycho-emotional health, which includes emotional (mental hygiene), intellectual and spiritual (this also includes optimism) health.

The Chinese have the Wu Xing system. Five primary elements, where each organ is interconnected with emotion. The Wu Xing system, five primary elements and five organs. Earth, water, metal, fire and water.

For example, in this system the liver is responsible for the emotion of anger. But there are two-sided issues here. Louise Hay writes that when you calm down, stop being angry, your liver recovers. I know cases where people with a diseased liver, who were very angry, treated their liver and stopped being angry, became sweet, kind and smiling. At the same time, one can argue for a long time what came first, the chicken or the egg.

My approach is - if you have a diseased liver, treat your liver, while at the same time trying to equalize your psycho-emotional state. Of course, there are cases when people healed themselves through willpower, controlling their thoughts and state of mind, but practice shows that with an integrated approach, recovery occurs much faster.

There are many power systems. My husband became interested in athletes' diets. In his opinion, fruits are not a healthy food because they contain a lot of sugar.

A common mistake: people confuse dietary and healthy eating. Healthy eating- this is nutrition that ensures growth, normal development and vital activity of a person, helping to strengthen his health and prevent diseases.

This is a balanced diet that contains everything necessary substances and microelements depending on human living conditions.

• Carefully monitor your caloric intake and body weight
• Limit energy from fats
• Saturated fats (animal, solid vegetable fats) - should account for up to 1/3 of consumed fats, the remaining 2/3 of fats should be unsaturated, liquid fats
• When consuming milk and dairy products, preference should be given to products with low fat content
• Avoid eating foods containing trans fatty acids
• Aim to increase the proportion of fruits, vegetables, whole grains, legumes and nuts in your daily diet. It is from this food that 50-60% of all energy should be obtained.
• Approximately a third of bread, cereals, and flour in the diet should be foods enriched with micronutrients
• Limit your consumption simple carbohydrates(sugar, honey, sweet carbonated drinks) - no more than 30-40 g per day
• Limit your table salt intake and use only iodized salt
• Try to provide the body with vitamins in physiological quantities, including antioxidants (vitamins A, C, E), folic acid. If your diet does not include enough vitamins from food, you can periodically take a multivitamin and supplemental vitamin D
• Consult your doctor about diets if you have health problems

Nutrition should be your medicine. When you get to the point where nutrition helps you heal itself, your body will feel much better.

I already wrote an article about healthy ways cooking, you can get to know her

Precisely reason. No heavy weights or other things, everything needs to be done gradually.

No need to strain yourself. Sport should be fun. Find something that brings you pleasure. Some people like to do yoga, some like to dance, some like something more relaxed, some like something more active. Find for yourself those loads that are optimal and comfortable for you. And start somehow warming up your body.

Quitting bad habits: smoking, drugs and drinking alcohol

I won’t describe much here, this is already very clear. I myself haven’t drunk alcohol for a long time, I just don’t enjoy it.

I like the taste of red wine, I can drink a couple of sips because I like the taste. But I don't like being drunk. Regarding cigarettes: I have never smoked. I didn’t even think about trying a cigarette for company.

And I weaned everyone who interacted with me from cigarettes. I don't like the smell of cigarette smoke, it just makes me sick. And those people who wanted to communicate with me quit smoking. I helped them, of course, with this

Just think about yourself. This condition that bad habits give you - is it worth your health? Is it worth the torment that it will sooner or later lead to?

Not only cigarettes and alcohol - there are other habits that are also harmful to health. Just think about how to get rid of them and this will already give you ten steps forward on the path to your health.

If you have problems with nicotine or alcohol addiction, but you are already thinking about how to defeat it. Our consultants will tell you how to do this as simply and comfortably as possible.

Wellness consists of all these elements. There is a common misconception. that wellness is expensive. For this, thank you to the wellness industry, which helps rich, busy people maintain their level of health.

To quote Paul Pilsner, US economic advisor: “Wellness is money spent on feeling healthier, even if you are not “sick” by normal medical standards. Today, the main need of most people is not money, but health.”

But even if you don't have money to spend on maintaining your health, wellness doesn't always have to be expensive.

How you come to your mental health is your choice. It is not necessary to buy expensive trainings and services of expensive specialists. Information can be found in books or in the public domain.

What are the ways to regularly cleanse the body? There are many methods, you choose the most comfortable and accessible one for you.

Proper nutrition. T
There are also many variations. You can eat expensive lobsters, or you can just eat fish, and it will be good food the body - with vegetables, fruits, and herbs.

Reasonable physical activity - you also choose the type of activity that is comfortable for you. There are a lot of them. And not everything involves buying an expensive gym membership or expensive sports equipment. Start with walking in the fresh air - this will already improve your health.

But no matter what you choose, no matter what components, like a Rubik’s cube, you collect for yourself, giving up bad habits is still required. Stop smoking and drinking alcohol. Of course, alcohol is available on holidays, extremely rare and of very high quality.

Be healthy!

*The information on our website is translated from Thai by resources that collaborate with doctors and specialists to provide reliable information. However, the content on this site is intended for additional, general educational information only.

The site materials are not intended for diagnosis or self-treatment in any way and do not replace qualified medical examination and diagnostics.

If you have illness or discomfort, consult your doctor. We are against self-medication, we are for a reasonable approach to healing.

1. Healthy eating.

Any human activity depends on the substances and microelements that enter the body along with food. Therefore, you should give up fast food and other junk food, turning your attention to fruits, vegetables, and grains. Organize a proper diet.

2. Physical education classes.

Be sure to do exercises in the morning! It will give you energy and good mood for the whole day. Choose the right sport for yourself. Physical activity indispensable for a healthy lifestyle. Exercising will make your body slim and beautiful, and also strengthen your immune system.

3. Good sleep.

Every day a person should sleep about 8 hours, and it is better to go to bed before midnight - this is the most favorable time for sleep. Ventilate the room well before going to bed. An important feature is the comfort and convenience of the sleeping area. You should not overeat at night; remember that your last meal must be no later than 3 hours before bedtime.

4. Daily routine.

Manage your time wisely. Fine organized regime day - the correct alternation of work and rest. By creating a routine, you will be able to get more done in a day, avoiding overwork.

5. Giving up bad habits.

Alcohol, drugs, smoking - all this causes irreparable harm to the body. These bad habits lead to illness, prevent a person from developing both in work and in creative activity, as a result of which they make him socially disadvantaged and unhappy.

6. Resistance to stress.

Try to be calmer about the problems and failures that arise. Remember that negative emotions lead to illness. Doing what you love, playing sports, or taking on new hobbies will help you cope with stress. Try to control your emotions and treat everything with kindness and positivity.

7. Hardening the body.

Hardening is an important feature of a healthy lifestyle; it is the prevention of colds and the development of the body’s resistance to negative environmental conditions. It is known that a hardened person catches a cold 8 times less often than an unhardened person. You can harden yourself with snow, sun, air or water, the main thing is to do it wisely and in moderation.

8. Personal hygiene.

As they say, cleanliness is the key to health, so put your body and clothes in order every day. Failure to maintain personal hygiene can lead to the development of many dangerous diseases.

9. Intellectual development.

By learning something new, we train our brain, which means we develop mental capacity, which can be applied in various life situations.

10. Spiritual well-being.

An optimistic mood is often the main component of successful activities and any endeavors. It is important to be able to correctly determine your life goals and set priorities correctly.

By following the principles of a healthy lifestyle, you will strengthen your body and improve your well-being. Healthy people are beautiful people. It has been proven that following a healthy lifestyle can significantly slow down human aging. The fact is that healthy foods containing antioxidants (these are vitamins E, B, zinc and ascorbic acid) enriches cells with oxygen, which means they prolong their youth. Exercising lowers cholesterol levels, which slows down the process of vascular atherosclerosis. Quitting smoking and alcohol will prevent the rapid appearance of wrinkles and skin aging in general. A stable nervous system, which is produced only when proper nutrition and a healthy lifestyle.

A healthy lifestyle is the path to beauty, youth and success in any activity. Choose correct image life, be healthy and attractive

Introduction

In the modern rhythm of life and the state of the environment, it is becoming increasingly difficult for people to monitor their health and maintain vitality at the proper level. Health prevention and maintaining a healthy lifestyle is one of the modern keys to longevity. It is this issue that we will try to understand in this work.

Basic principles of healthy lifestyle

Health is the first and most important need of a person, determining his ability to work and ensuring the harmonious development of the individual. It is the most important prerequisite for knowledge of the world around us, for self-affirmation and happiness of a person; it is the main condition and guarantee of a full and happy life. Health helps us fulfill our plans, successfully solve the main tasks of life, overcome difficulties, and, if necessary, significant overloads. Good health, wisely maintained and strengthened by the person himself, ensures a long and active life. An active long life is an important component of the human factor. Scientific evidence suggests that most people, if they follow good hygiene rules, have the opportunity to live to 100 years or more.

Unfortunately, many people do not follow the simplest, science-based norms of a healthy lifestyle. Some become victims of inactivity (hypodynamia), which causes premature aging, others overeat with the almost inevitable development of obesity, vascular sclerosis in these cases, and in some - diabetes mellitus, still others do not know how to rest, distract themselves from work and everyday worries, are always restless, nervous, suffer from insomnia, which ultimately leads to numerous diseases of internal organs. Some people, succumbing to the addiction of smoking and alcohol, actively shorten their lives.

Healthy lifestyle (HLS) - A healthy lifestyle is a system life values aimed at leading an active lifestyle, eating right and thereby preventing diseases and increasing the body’s natural resistance.

The very concept of a healthy lifestyle includes the following:

• - Optimal work and rest regime
• - Physical activity and hardening
• - Balanced diet
• - Rejection of bad habits
• - Medical activity
• - Compliance with the rules of mental hygiene
• - Personal and public hygiene
• - Hygiene of family and marriage
• - Sex education and sexuality education.

Currently, much attention is paid to promoting a healthy lifestyle among schoolchildren and preschoolers. Everyone should know the basics of healthy lifestyle.

IN modern science The following factors influencing health have been identified:

• - from the person, from the lifestyle
• - from hereditary factors
• - from ecology
• - from the work of healthcare institutions

So, what is the basis of a healthy lifestyle? First of all, every person must love and respect himself. This is what encourages a person to lead a healthy lifestyle.

There are three types of health: physical, mental and moral (social):

• – Physical health is the natural state of the body, due to the normal functioning of all its organs and systems. If all organs and systems work well, then the entire human body (a self-regulating system) functions and develops correctly.
• – Mental health depends on the state of the brain; it is characterized by the level and quality of thinking, the development of attention and memory, the degree of emotional stability, and the development of volitional qualities.
• – Moral health is determined by those moral principles that are the basis of human social life, i.e. life in a particular human society. Distinctive signs of a person’s moral health are, first of all, a conscious attitude to work, mastery of cultural treasures, and active rejection of morals and habits that contradict the normal way of life. A physically and mentally healthy person can be a moral monster if he neglects moral standards. That's why social health considered the highest measure of human health. Morally healthy people are characterized by a number of universal human qualities that make them real citizens.

A healthy and spiritually developed person is happy: he feels great, receives satisfaction from his work, strives for self-improvement, achieving unfading youth of spirit and inner beauty.

A rational regime of work and rest is a necessary element of a healthy lifestyle. With a correct and strictly observed regime, a clear and necessary rhythm of the body’s functioning is developed, which creates optimal conditions for work and rest and thereby promotes health, improves performance and increases productivity.

Labor is the true core and basis of the regime healthy life person. There is a misconception about the harmful effects of labor allegedly causing “wear and tear” of the body, excessive consumption of energy and resources, and premature aging. Labor, both physical and mental, is not only not harmful, but, on the contrary, a systematic, feasible, and well-organized labor process has an extremely beneficial effect on nervous system, heart and blood vessels, musculoskeletal system - for the entire human body. Constant training during labor strengthens our body. He who works hard and well throughout his life lives long. on the contrary, idleness leads to muscle flaccidity, metabolic disorders, obesity and premature decrepitness.

In the observed cases of overstrain and overwork of a person, it is not the work itself that is to blame, but the incorrect work regime. It is necessary to correctly and skillfully distribute forces while performing work, both physical and mental. Even, rhythmic work is more productive and beneficial for the health of workers than alternating periods of downtime with periods of intense, rushed work. Interesting and favorite work is done easily, without stress, and does not cause fatigue or exhaustion. Important right choice professions in accordance with a person’s individual abilities and inclinations.

A comfortable work uniform is important for the employee; he must be well instructed on safety issues. immediately before work, it is important to organize your workplace: remove all unnecessary things, arrange all tools in the most rational way, etc. The lighting of the workplace should be sufficient and uniform. A local light source, such as a table lamp, is preferable.

It is better to start doing the work with the most difficult one. This trains and strengthens the will. It does not allow you to put off difficult tasks from morning to evening, from evening to morning, from today to tomorrow, and generally indefinitely.

A necessary condition for maintaining health during work is the alternation of work and rest. Rest after work does not mean a state of complete rest. Only with very great fatigue can we talk about passive rest. It is desirable that the nature of rest be opposite to the nature of a person’s work (contrasting principle of constructing rest). People who work physically need rest that is not associated with additional physical activity, and workers who work in mental labor need some physical work during leisure hours. This alternation of physical and mental activity is good for health. A person who spends a lot of time indoors should spend at least part of his rest time outdoors. It is advisable for city dwellers to relax outdoors: on walks around the city and outside the city, in parks, at stadiums, on excursions, while working garden plots and so on.

No less important for correct formation A healthy lifestyle means following a daily routine. Lack of sleep reduces immunity, affects the level of vital activity and leads to a deterioration in overall health.

The great Russian physiologist I.P. Pavlov pointed out that sleep is a kind of inhibition that protects the nervous system from excessive tension and fatigue. Sleep should be long enough and deep. If a person sleeps little, then he gets up in the morning irritated, overwhelmed, and sometimes with a headache.

It is impossible for all people without exception to determine the time needed for sleep. The need for sleep varies from person to person. On average, this norm is about 8 hours. Unfortunately, some people view sleep as a reserve from which they can borrow time to do certain things. Systematic lack of sleep leads to impaired nervous activity, decreased performance, increased fatigue, irritability.

To create conditions for normal, strong and good sleep It is necessary to stop intense mental work 1-1.5 hours before bedtime. You should have dinner no later than 2-2.5 hours before bedtime. This is important for complete digestion of food. You should sleep in a well-ventilated room; it is a good idea to accustom yourself to sleep with the window open, and in the warm season with the window open. You need to turn off the lights in the room and establish silence. Nightwear should be loose and not impede blood circulation; you should not sleep in outerwear. It is not recommended to cover your head with a blanket or sleep face down: this interferes with normal breathing. It is advisable to go to bed at the same time - this helps you fall asleep quickly.

Neglecting these simple rules of sleep hygiene causes negative effects. Sleep becomes shallow and restless, as a result of which, as a rule, insomnia and certain disorders in the activity of the nervous system develop over time.

Physical activity can also be called an important component of a healthy lifestyle. Every body needs sufficient physical activity, hardening, rubbing, washing with cold water, as well as maintaining personal hygiene.

For knowledge workers, systematic physical education and sports acquires exceptional importance. It is known that even in a healthy and elderly person, if he is not trained, leads a sedentary lifestyle and does not engage in physical activity, even with the slightest physical exertion, breathing quickens and the heartbeat appears. On the contrary, a trained person can easily cope with significant physical activity. The strength and performance of the heart muscle, the main engine of blood circulation, is directly dependent on the strength and development of all muscles. Therefore, physical training, while developing the muscles of the body, at the same time strengthens the heart muscle. In people with undeveloped muscles, the heart muscle is weak, which is revealed during any physical work.

Physical education and sports are also very useful for people who work physically, since their work is often associated with the load of a particular muscle group, and not the entire musculature as a whole. Physical training strengthens and develops skeletal muscles, heart muscle, blood vessels, respiratory system and many other organs, which greatly facilitates the functioning of the circulatory system and has a beneficial effect on the nervous system.

Daily morning exercises are a mandatory minimum of physical training. It should become the same habit for everyone as washing your face in the morning.

Physical exercises should be performed in a well-ventilated area or in the fresh air. For people leading a sedentary lifestyle, it is especially important physical exercise outdoors (walking, strolling). It is useful to walk to work in the morning and walk in the evening after work. Systematic walking has a beneficial effect on a person, improves well-being, and increases performance.

Walking is a complexly coordinated motor act controlled by the nervous system; it is carried out with the participation of almost the entire muscular system of our body. As a load, it can be accurately dosed and gradually, systematically increased in pace and volume. In the absence of other physical activity, the daily minimum load for a young man by walking alone is 15 km; a smaller load is associated with the development of physical inactivity.

Thus, daily stay in the fresh air for 1-1.5 hours is one of the important components of a healthy lifestyle. When working indoors, a walk in the evening, before bed, is especially important. Such a walk as part of the necessary daily exercise is beneficial for everyone. She relieves tension working day, calms excited nerve centers, regulates breathing. It is better to walk according to the principle of cross-country walking: 0.5-1 km at a slow walking pace, then the same amount at a fast athletic pace, etc.

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

A special place in a healthy life regime belongs to the daily routine, a certain rhythm of human life and activity. Each person’s routine should include a certain time for work, rest, eating, and sleep.

The daily routine of different people can and should be different depending on the nature of the work, living conditions, habits and inclinations, however, even here there must be a certain daily rhythm and daily routine. It is necessary to provide sufficient time for sleep and rest. Breaks between meals should not exceed 5-6 hours. It is very important that a person always sleeps and eats at the same time. Thus, conditioned reflexes are developed. A person who has lunch at a strictly defined time knows well that by this time he has an appetite, which is replaced by a feeling of severe hunger if lunch is late. Disorder in the daily routine destroys the formed conditioned reflexes.

When we talk about a daily routine, we do not mean strict schedules with a minute-by-minute time budget for each task for each day. However, the routine itself is a kind of core on which the conduct of both weekdays and weekends should be based.

Important preventive measure against colds is systematic hardening of the body. It is best to start with childhood. The simplest method of hardening is air baths. Great importance in the hardening system they also have water procedures. they strengthen the nervous system, have a beneficial effect on the heart and blood vessels, normalizing arterial pressure, improve metabolism. First, it is recommended to rub your naked body with a dry towel for several days, then move on to wet rubdowns. After wet wiping, you need to vigorously rub your body with a dry towel. You should start wiping yourself off warm water(35-36 C), gradually moving to cool, and then to dousing. In summer, water procedures are best carried out in the fresh air after morning exercises. It is useful to be in the fresh air as much as possible, sunbathe, swim.

Another important element of a healthy lifestyle is personal hygiene.

Personal hygiene includes a rational daily regimen, body care, hygiene of clothes and shoes. Special meaning also has a daily routine. When followed correctly and strictly, a clear rhythm of the body’s functioning is developed. And this, in turn, creates best conditions for work and recovery.

An important component of a healthy lifestyle is a moderate and balanced diet. What we eat is directly related to how we feel. Abuse of fast food and alcohol leads to deterioration appearance, weakening of the body’s protective functions and early aging of the body.

People eat differently, but there are a number of requirements that everyone should consider. First of all, food must be varied and complete, that is, contain in the right quantity and in certain proportions all the basic nutrients. Overeating should not be allowed: it leads to obesity. A diet with the systematic introduction of exorbitant quantities of any one product or nutrients of one class (for example, excessive intake of fats or carbohydrates, increased consumption of table salt) is also very harmful to health.

The intervals between meals should not be too long (no more than 5-6 hours). It is harmful to eat only 2 times a day, but in excessive portions, because this creates too much strain on the blood circulation. To a healthy person It is better to eat 3-4 times a day. With three meals a day, lunch should be the most satisfying, and dinner should be the lightest. It is harmful to read and solve complex and important problems while eating. You should not rush, eat while burning yourself with cold food, or swallow large pieces of food without chewing. Systematic dry food, without first courses, has a bad effect on the body. It is necessary to observe the rules of personal hygiene and sanitation. A person who neglects their diet is, over time, at risk of developing such severe digestive diseases as, for example, peptic ulcer and etc. Chewing thoroughly, grinding food to a certain extent protects the mucous membrane of the digestive organs from mechanical damage, scratches and, in addition, promotes the rapid penetration of juices into the depths of the food mass. You need to constantly monitor the condition of your teeth and oral cavity.

The next step in a healthy lifestyle is the eradication of bad habits (smoking, alcohol, drugs). These health problems cause many diseases, sharply reduce life expectancy, reduce productivity, and have a detrimental effect on the health of the younger generation and the health of future children.

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

Biological rhythms also affect our health. One of the most important features of the processes occurring in a living organism is their rhythmic nature.

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

Currently, many teachers are talking about increasing the role of healthy lifestyle in the education system of schoolchildren and preschoolers. However educational programs provide an insufficient number of hours on subjects related to a healthy lifestyle, which reduces the ability of teachers to foster a culture of healthy lifestyles.

Currently, science has the following interpretation of the culture of a healthy lifestyle: it is a culture of human life aimed at preventing diseases and promoting health.

Having considered the above principles, it should be noted that most of them have a wide scope and do not directly relate to the formation of a culture of healthy lifestyle in students. However, their totality can be considered methodological basis to implement the task of organizing the educational process and life activities of students, ensuring the preservation and strengthening of their health, full education and development.

We are not the heroes of the movie “Groundhog Day,” so each of our days is different from the previous one, however, it is important to develop and maintain a daily routine. If you think about it, we regularly perform the same set of actions: sleep, eat, work, rest, and so on endlessly. If you organize all these actions and make a plan, you can effectively use your time, getting much more done. This does not mean that your life should be scheduled minute by minute, but a predictable routine will help you avoid unnecessary force majeure and your body from unnecessary stress.

Whatever they say, you need to start leading a healthy lifestyle not on Monday, but in the evening when you go to bed. Only then will you ensure that you feel good and will have the strength to move on to the next items on our list. It is believed that an adult needs to sleep about 7 hours a day, and it is advisable to go to bed every day at approximately the same time and before midnight. For sleeping, it is better to choose a bed that is not too hard, but not too soft, and the room should be ventilated in advance.

It is very important for a person not only what he does, but also what he feels. We can all find ourselves in difficult situations, but stress only makes us feel worse and does not help solve problems. Psychologists advise not to fall into despair, but to remember that we ourselves manage our lives. Failures should be viewed as experiences from which useful lessons can be learned. Negative emotions can not only lower your self-esteem and trust in others, but also cause real illnesses that doctors will have to treat.

We emphasize that rushing between the bedroom, bathroom and kitchen does not apply to charging. Excuses about lack of time won't work either. An extra 15 minutes can be carved out even from the tightest schedule. Proper exercise will prepare the whole body for the working day. You will no longer feel lethargic, tired and drowsy, and your mood will noticeably improve. The hardest thing is to overcome your own laziness and turn exercise from a test into a habit. You can create a complex of morning exercises yourself, but it is better to include exercises for flexibility and proper breathing.

“Think with your head!” - this advice is relevant for everyone, including adherents of a healthy lifestyle. It is important for a person to develop and maintain not only his physical, but also mental abilities. A clear head will help you in difficult life situations, and will also reduce the likelihood of certain diseases associated with decreased mental activity. You can train your brain through reading, logic games, and puzzles. It is also useful to play chess or solve math problems. There are many options, not to mention all kinds of online trainers.

We won’t talk about “proper nutrition,” since this term itself is a subject of debate, but snacking on the run and nightly raids on the refrigerator are definitely not good for anyone. Develop a suitable diet for yourself, which will include at least 3-4 meals at approximately the same time. Try not to eat later than 2 hours before bedtime. Your diet should be varied and balanced. Take your time and don’t try to combine food with other things; train yourself to eat within 20-30 minutes, rather than trying to swallow a full meal while scrolling through your to-do list on your smartphone.

There are many motivating and inspiring stories about how a person changes his life overnight: quits his job, moves to the other side of the world and becomes completely happy. Not everyone is ready for such actions, and radical solutions to problems are not always the best. But you'd be hard pressed to agree that a job you hate is emotionally draining. A person feels out of place, he is unhappy, gets tired quickly and slowly turns into a robot with a limited lifespan and eternal dreams of vacation. If you recognize yourself, it means you need to change something.

Excess weight, like unhealthy thinness, negatively affects general state body. Excess weight creates additional burden on internal organs and musculoskeletal system, which can cause serious illnesses. But this does not mean that you need to mercilessly torment yourself with diets, especially choosing them yourself. Causes overweight may be different, which means that “treatment” must be individual. Before testing the effectiveness of the latest fad diet, consult a nutritionist.

This is advice that is easier to give than to follow. However, bad habits cannot be combined with a healthy lifestyle. Every schoolchild knows the “standard set” of bad addictions: smoking, alcohol and drugs. But in reality there are much more of them, and the same night snacks or sitting at the computer for many hours can also be attributed to bad habits. Try to look at your lifestyle from the outside and understand which habits you need to get rid of. This will be the first step towards a healthy lifestyle.

From an early age, we are taught that we need to wash our hands before eating, brush our teeth at least twice a day, and observe other rules of personal hygiene. However, some of them are worth reminding yourself of. A pack of antibacterial wipes or gel in your bag won’t hurt anyone, but ideally, it would be nice to add deodorant, a comb, mouthwash and other things to your “travel kit” that will help you avoid unpleasant situations. Neglecting the rules of personal hygiene can not only cause illness, but also cause misunderstanding of others.

As you know, humans are social creatures, so even if you consider yourself an inveterate introvert, you periodically have to “go out into the world” where you need to interact with other people. It is important that communication is not unpleasant for you. Try to build harmonious relationships with others, if possible, exclude random people from your close circle and do not try to fight yourself, trying to please everyone - this is an unattainable ideal.

They say that muscles can be pumped up with the power of thought, but it’s better to use traditional methods. We do not urge you to drop everything and rush to the gym, we simply remind you once again that life is in movement. If you don’t have a specific goal to develop a particular skill, try to make sports your hobby. Choose a sport that you enjoy and will enjoy. The easiest option for keeping yourself in good shape is morning jogging. They do not require special equipment or special training and are suitable for people of any age.

Routine drags on and can undermine the body no less than stress, so we need new experiences, vivid emotions and the possibility of emotional release. The best way Restoring mental strength can be a vacation, communication or hobby. But if we have a vacation only a few times a year, then it is better to engage in your hobby regularly, and not resort to it as a last resort, then your emotional release will not resemble an emotional explosion.