Nowadays, probably only the deaf don’t know about the principles of a healthy lifestyle. They are constantly talked about, written about, shown. Perhaps this is just today's fashion, and following the principles of a healthy lifestyle is just another fashion trend. Of course this is not true. Following the principles of a healthy lifestyle means, firstly, to prolong your life as much as possible, and secondly, to minimize the possibility of any diseases, not only in young and middle age, but also in old age.
Observing all the principles of a healthy lifestyle naturally requires effort, determination and willpower, but to live long, and throughout your life to be healthy, vigorous, and look good, is worth fighting for.
Here are ten basic principles of a healthy lifestyle
Some of them are not difficult to comply with, while others will require some effort and restrictions.
Sleep is not only for health, but also for beauty
Sleeping soundly every night and getting a good night's sleep not only gives the body the necessary rest for the coming day, restores expended strength, normal, healthy sleep has a very positive effect on a person's appearance. It is not without reason that a person who has slept poorly at night can be immediately recognized by blueness or puffiness under the eyes, an unhealthy complexion, and a dull look. And that wouldn't be so bad, it would look bad.
Constant sleep disturbance and lack of it have a negative impact on the general condition of the body: blood pressure may rise, heart function may deteriorate, and the digestive system stops functioning normally. That's why good sleep is one of the basic principles of a healthy lifestyle.
Physical activity is the key to health, good figure and beauty
Probably no one will argue that a healthy lifestyle is impossible without such a principle as physical activity. The modern rhythm of life does not provide the opportunity for any physical activity; we sit at work, sit in cars, after work (tired) we sit or lie down.
The muscles become flabby, the heart does not pump blood through the veins well, excess weight accumulates, etc., etc. If you are not able or willing to walk from and to work, replace it with morning exercises or a short jog. Charging should not be forceful, and jogging should not be long and tiring.
These exercises are only needed to slightly stretch the muscles after sleep, relieve drowsiness, lethargy, and in general, prepare the body for a working state. And throughout your life you need to adhere to an active, physically, lifestyle.
You need to find some kind of sport or physical activity, fitness, aerobics, swimming, oriental or strip dancing, or anything that will not only keep your body in good condition, but also bring pleasure. Constant light physical activity means a good figure, elastic skin, beautiful complexion, that is, not only health, but also beauty.
Proper nutrition is an important principle of a healthy lifestyle.
Proper nutrition, and not all kinds of diets, will help maintain health and prolong life. The principles of proper nutrition are simple and not that difficult to follow. Eating right does not mean dejectedly eating asparagus, lettuce and sprouted grains of wheat. Proper food does not mean tasteless, and may well bring pleasure. Here are four basic principles of proper nutrition:
- Don't overeat
- Don't overeat at night
- Do not eat unhealthy foods (chips, soda, fast food, etc.),
- Include enough vegetables and fruits in your diet.
A healthy lifestyle and excess weight are incompatible concepts
If you follow the two previous principles of a healthy lifestyle, physical activity and proper nutrition, then you won’t be overweight; it simply won’t come from anywhere. But it is necessary to monitor your weight throughout your life, and you need to try to prevent extra pounds from appearing.
An overweight person cannot have any healthy lifestyle. Obesity and excess weight are a complication of the work of all organs, since fat accumulates not only under the skin, but in all internal organs: liver, heart, stomach, lungs. This also puts a lot of stress on the legs and spine, which means various joint diseases.
Giving up bad habits is difficult, but necessary
Getting rid of bad habits is perhaps the most difficult principle of a healthy lifestyle. That’s why it’s difficult because it’s a habit; it’s not without reason that it’s said “a habit was given to us from above, it’s a substitute for happiness.” It is difficult to agree with the first half of this statement. What does above mean? We acquire habits ourselves. But that “she is a substitute for happiness” is absolutely correct.
Because bad habits such as excessive drinking, smoking, and drug use create the illusion of short-term happiness, but cause a crushing blow to health. You can follow at least thirty-three principles of a healthy lifestyle, but the presence of bad habits will negate the benefits of all these principles, and there will be no healthy lifestyle. To adhere to this principle of a healthy lifestyle (if these bad habits have already been acquired), you will need determination and willpower.
Personal hygiene for health
Performing simple personal hygiene procedures is necessary not only so that you do not smell of sweat, have bad breath, or have an unpleasant odor from socks when you take off your shoes. Personal hygiene, as one of the principles of a healthy lifestyle, is necessary precisely for maintaining health.
On the surface of dirty skin, in the mucous membrane of an unkempt oral cavity, in accumulations of sweat on the body, there is simply a paradise for the proliferation of various putrefactive bacteria. Following the simplest rules of personal hygiene will help avoid many diseases. In addition, nothing contributes to the good attitude of others towards you more than a neat appearance, when communication with you is not overshadowed by any unpleasant smells or aromas.
How are daily routine and healthy lifestyle related?
They are even very connected, and in the most intimate way. To follow the principles of a healthy lifestyle, you need not only to work, but also to find time for active activities, rest, and you need to sleep at least seven hours. And how can you fit all this into 24 hours, if the correct daily routine is not created, where there will be time for all of the above.
It just seems that it is difficult to maintain a daily routine. Naturally, at first, when you come up with a comfortable schedule that accommodates everything, it can be difficult to follow it; in the morning, instead of jogging, you want to lie in bed longer, skip some sports activities for the sake of an interesting movie. But gradually (and by the way, not after such a long time), if you strictly follow the regimen you have drawn up, it will become a habit, and following it will be as natural as breathing.
Hardening - health promotion
Scientists have long proven that a hardened person gets sick 8 times less than an unhardened person. Draw your own conclusions. Hardening can be carried out using air, sun, water, snow. Here you just need to adhere to the principle of gradualism. Dousing yourself with ice water and swimming in an ice hole, without prior preparation, will not only not harden the body, but, in general, can lead to dire consequences in terms of health. Hardening should be carried out gradually, for example, by first dousing yourself with water at room temperature, then gradually lowering its degrees. And the time of any hardening procedure must be increased gradually.
Avoid stress - avoid illness
Stress leads not only to a decrease in the quality of life, to despondency, irritability, but also destroys a person’s physical health. For example, gastritis or stomach ulcers can be caused by frequent stress or prolonged stress. And these are not the only diseases that stress can cause. What is stress? This is not the influence of external influences on a person, but his reaction to these external influences. That is, avoiding stress, not succumbing to it, is entirely within the power of a person. You just need to change your point of view on negative external influences and remember that life, like a zebra, after a dark stripe will definitely come a bright one.
Peace of mind and freedom from envy
This is the last principle of a healthy lifestyle, but no less important than all the others. Peace of mind, calm mood, rejection of negative emotions, endurance, adhering to these principles makes it much easier to maintain health. What does it mean to be hysterical, an explosion of negative emotions, constant worry about events that are not worth it? This is again the same notorious stress, nerves, illness, and then with all the stops. The same is true for envy; it is not as harmless for its owner as it seems at first glance.
Envy destroys not only emotionally, but also physically, that is, a person who envies someone or something is constantly in the grip of negative emotions, that is, in the same stress. When you are overcome by addiction to something, remember how much good there is in your life: a good apartment, a favorite job, financial well-being, excellent health, loving parents, wonderful children, true friends, a loved one.
It cannot be that some of the above is not in your life, but most likely, most of it is. And a lot can be achieved if you do not indulge in despondency and envy, but strive for what causes envy. Do not forget that there is only one life, and it is in your power to make it long, calm and happy, or to indulge in despondency, anger and envy all your life.
Stay healthy - live a happy life
Health is a priceless gift that is given to us by God, heaven or some higher powers, just like that, free of charge and not for any merit. And not preserving it, not supporting it, not strengthening it, is simply a crime against oneself. These ten principles of a healthy lifestyle will help not only maintain health, but also strengthen it.
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 concept of Wellness 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 exercise 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 the theoretical knowledge a child receives about a healthy lifestyle is faced with the complete opposite of it 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, different cultures have their own concept of health.
In Russia, you are healthy if nothing hurts you and your main indicators are normal: general blood test, 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 nutrition is nutrition that ensures human growth, normal development and vital activity, promotes health and prevents diseases.
This is a balanced diet that contains all the necessary substances and microelements, depending on a person’s 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 the consumption of 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 have already written an article about healthy cooking methods, you can check it out
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 overcome 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 just fish, and this will be good nutrition for 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 mandatory. 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 materials on the site are not intended for diagnosis or self-medication in any way and do not replace qualified medical examination and diagnosis.
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 is 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. A well-organized daily routine means proper 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 abilities that 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 (vitamins E, B, zinc and ascorbic acid) enrich 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 with proper nutrition and a healthy lifestyle, prevents aging.
A healthy lifestyle is the path to beauty, youth and success in any activity. Choose the right lifestyle, be healthy and attractive
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 a healthy lifestyle culture among schoolchildren is based. It is the state of a child’s health that is an important indicator, an asset, a huge value and an integral condition for full development. Unfortunately, statistics in recent years are not encouraging and indicate that insufficient attention is paid to the healthy lifestyle of schoolchildren. As a result, diseases and deviations in both mental and physical development manifest themselves from an early age. 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.
During school years, teachers join in promoting a healthy lifestyle. Many parents at this stage will breathe a sigh of relief and be glad that now a professional teacher will be involved in raising their children, 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 the heredity and biological characteristics of the body, environmental and social conditions, the functioning of health authorities and the regime of work and rest.
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 semi-finished 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 the effects of cold water, and this greatly strengthens the immune system. This means that colds and viral infections will bypass the child.
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 a weakening of the body and disruption of important functions in its 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 in 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.
What is a healthy lifestyle?
Healthy lifestyle is a way of life aimed at preventing diseases and promoting health. 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, medical and biological), 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 the development of various aspects of human life, the achievement of active longevity and the full implementation of social functions for active participation in labor, social, family, and leisure forms of life. The relevance of a healthy lifestyle is caused by an increase and change in the nature of stress on the human body due to the complication of social life, increasing risks of a man-made, environmental, psychological, political and military nature, provoking negative changes in health.
Nowadays, quite often people talk enthusiastically about a healthy lifestyle, but the idea of this very “healthy lifestyle” is often quite fragmentary and, to put it mildly, not entirely tangible. By and large, a healthy lifestyle is more than just following a diet, sleeping pattern and regular exercise. This is a way of life in which a person can truly enjoy life, its beauty and richness of various events with all his heart and soul. Of course, it is also associated with comfort in the physical and emotional-psychological senses. Ideally, a healthy lifestyle allows you to remain an active, cheerful and purposeful person with fairly good physical health for the rest of your life.
What principles of a healthy lifestyle of a modern person can be defined as fundamental?
The main thing for maintaining health and increasing the healthy life expectancy of a person is:
A person’s physiological state is greatly influenced by his psycho-emotional state. Therefore, some authors also highlight the following additional aspects of a healthy lifestyle:
emotional well-being: mental hygiene, the ability to cope with one’s own emotions and problems;
intellectual well-being: a person's ability to learn and use new information to perform optimally in new circumstances. Positive thinking.
spiritual well-being: the ability to set truly meaningful, constructive life goals, strive for them and achieve them. Optimism.
How to organize a healthy diet?
There is a huge variety of healthy and tasty dishes, and it is not at all necessary that the products be expensive. Expensiveness is not synonymous with usefulness. The basic principles of a healthy diet include the following:
1. Eat as little unhealthy fat, salt and sugar as possible.
2. Eat as much fish, fresh fruits and vegetables, nuts, whole grains and lean proteins as possible.
3. To get the vitamins and minerals your body needs, take vitamin-mineral complexes (in courses with short breaks), but it’s better to get the nutrients in their natural form - by eating fruits and vegetables.
How does stress affect the body?
Stress has a negative impact on both the psychological state and physical health of a person.
Stress disorganizes a person’s activity, his behavior, leads to a variety of psycho-emotional disorders (anxiety, depression, neuroses, emotional instability, low mood, or, conversely, overexcitation, anger, memory impairment, insomnia, increased fatigue, etc.).
Stress, especially if it is frequent and prolonged, has a negative impact not only on a person’s psychological state, but also on a person’s physical health. They are the main risk factors for the manifestation and exacerbation of many diseases. The most common diseases are the cardiovascular system (myocardial infarction, angina, hypertension), gastrointestinal tract (gastritis, gastric and duodenal ulcers), and decreased immunity.
Hormones that are produced under stress, necessary in physiological quantities for the normal functioning of the body, in large quantities cause many undesirable reactions leading to illness and even death. Their negative effect is aggravated by the fact that modern man, unlike primitive people, rarely uses muscle energy when stressed. Therefore, biologically active substances circulate in the blood in elevated concentrations for a long time, preventing either the nervous system or internal organs from calming down.
In muscles, glucocorticoids in high concentrations cause the breakdown of nucleic acids and proteins, which, with prolonged action, leads to muscle dystrophy.
In the skin, these hormones inhibit the growth and division of fibroblasts, which leads to thinning of the skin, its easy damage, and poor wound healing. In bone tissue - to suppress calcium absorption. The end result of the prolonged action of these hormones is a decrease in bone mass, an extremely common disease is osteoporosis.
The list of negative consequences of increasing the concentration of stress hormones above physiological levels can be continued for a long time. This includes degeneration of cells in the brain and spinal cord, growth retardation, decreased insulin secretion (“steroid” diabetes), etc. A number of very authoritative scientists even believe that stress is the main factor in the occurrence of cancer and other oncological diseases.
Such reactions are caused not only by strong, acute, but also by small, but long-term stressful influences. Therefore, chronic stress, in particular, prolonged psychological stress, depression can also lead to the above diseases. Even a new direction in medicine has emerged, called psychosomatic medicine, which considers all kinds of stress as the main or accompanying pathogenetic factor in many (if not all) diseases.
How can you easily overcome stress and regain your zest for life?
I would also like to recommend that you perceive stressful situations as an opportunity to gain additional life experience, and then life will be healthy and fulfilling. Physical exercise helps in this fight. They contribute to the appearance of increased levels of endorphins, which have long been called the hormones of happiness. Team sports such as basketball, volleyball, and football have a particularly good effect. This is an ideal way to relieve a negative state and release negative emotions. It's great if a person has a hobby. Doing what you love helps you move away from problems and switch emotionally to joyful thoughts. Often similar hobbies include gardening, collecting, knitting, and drawing. And, besides, this pastime is an excellent vacation. The importance of a balanced diet, as well as relaxation. Learn to relax with pleasant music, eat more foods rich in magnesium. Treat yourself to a small piece of chocolate. And then you won’t have a question: How to get rid of stress and is it necessary to deal with stress?
What advice do professionals give on creating a healthy lifestyle?
Exists 10 tips , developed by an international group of doctors, nutritionists and psychologists, which form the basis of a healthy lifestyle. By following them, we can extend and make our lives more enjoyable.
1 tip : by solving crosswords, studying foreign languages, doing mental calculations, we train our brain. Thus, the process of age-related degradation of mental abilities slows down; the work of the heart, circulatory system and metabolism is activated.
Tip 2 : work is an important element of a healthy lifestyle. Find a job that suits you and makes you happy. According to scientists, this will help you look younger.
Tip 3 : Don't eat too much. Instead of the usual 2,500 calories, get by with 1,500. This helps maintain cell activity and relieve stress. You should also not go to extremes and eat too little.
Tip 4 : The menu must be age appropriate. Liver and nuts will help 30-year-old women slow down the appearance of the first wrinkles. Selenium contained in kidneys and cheese is useful for men after 40 years of age, it helps relieve stress. After 50 years, magnesium is needed, which keeps the heart in shape and calcium, which is good for bones, and fish will help protect the heart and blood vessels.
Tip 5 : Have your own opinion on everything. Living a conscious life will help you become depressed and depressed as little as possible.
Tip 7 : It’s better to sleep in a cool room (at a temperature of 17-18 degrees), this helps preserve youth. The fact is that the metabolism in the body and the manifestation of age-related characteristics also depend on the ambient temperature.
Tip 8 : Move more often. Scientists have proven that even eight minutes of exercise a day prolongs life.
Tip 9 : Pamper yourself periodically. Despite the recommendations regarding a healthy lifestyle, sometimes allow yourself something tasty.
Tip 10 : Don’t always suppress your anger. Various diseases, even malignant tumors, are more susceptible to people who constantly scold themselves, instead of telling what upsets them, and sometimes arguing.
