Healthy living is popular as ever. Fashionable to be a sport, go to the gym and eat correctly. But only in this is the essence of a healthy lifestyle?
According to the findings of the World Health Organization, health and longevity of a person depends on the following data:
- 50% depending on individual lifestyles (nutrition at the same time plays a major role).
- 20% is determined by hereditary factors.
- 20% depending on the influence of the environment.
- 10% dictated by the health authorities.
Thus, it becomes clear that human health is almost entirely in his hands, and only he can help it strengthen or weaken.
The main role in the prevention of most diseases is need to take to the formation of human concepts of healthy lifestyles, and the need to start from early childhood.
Over the past few decades, most of the diseases that were previously seen only in older age groups, significantly younger. They are all more common in people aged 20 – 30 years old, and sometimes even earlier. For example, atherosclerotic changes in the walls of blood vessels can be detected even in children of preschool age.
There is increasing data on the growth of cardiovascular, gastrointestinal, oncology, endocrine diseases, as well as an increase in obesity and atherosclerosis.
In most cases, many of the diseases caused by this incorrect way of life, which is based on a sharp reduction in energy expenditure (physical inactivity) and malnutrition (mainly consisting of carbohydrates and fats).
Maintain a healthy lifestyle – which means both to organize your daily routine and life in general, to receive from any of the positive emotions and the benefit of his health.
In addition to regular exercise and a balanced diet everyday, you need to give up bad habits and gain peace of mind.
Sports. This is a prerequisite for a healthy lifestyle. It is said that the movement – is a life. Thanks to the sport stronger musculoskeletal system of the body, the muscles get a nice relief, become more efficient, increases the elasticity in ligaments and tendons, and joints get freedom of movement. There is improvement in cerebral and peripheral circulation, the training of the heart and entire cardiovascular system.
During exercises increases metabolism, gas exchange occurs most intensively in the tissues, induces the production of specific substances that affect the psycho-emotional state of man.
In this case, it is not necessary to engage in professional sports and torture yourself the difficult and lengthy training. You simply choose any kind of sport and dedicate it a few hours a week. It could be swimming, running, walking, cycling, aerobics, dancing, and more importantly, that you liked to do, and you would do it with pleasure. You can even just take walks at night, use the stairs instead of elevators, and the way to work and back (if the time and distance) to walk.
Nutrition. On the topic of healthy eating says a lot. After all of those products that we consume daily and how much, will depend on our well-being and health.
A balanced diet is to provide the body with all the necessary health substances – proteins, fats, carbohydrates, fiber, vitamins and minerals. Do not forget about water. It is very important, how many of these connections come with food. Modern foods are far from ideal, it is important to ensure enough vitamins, minerals and fiber you consume daily. From this largely depends on coordinated work of the internal organs.
Inadequate intake of iron can cause iron deficiency anemia, elevated calcium deficiency leads to weakening of the strength of bones, teeth and nails, the lack of iodine in the body leads to a dysfunction of the thyroid gland. Symptoms of a lack of certain compounds can cause reduced resistance to various diseases, fatigue, apathy, deterioration of skin and hair. It is therefore important to further include in your diet nutrients for maintaining good health.
Last but not least the role played by the daily menu. Over the past few years has become the human diet contains a large amount of carbohydrates (especially the “fast”, derived from the confectionery and bakery products) and fats (especially saturated animal origin). But the amount of fiber (vegetables, fruits) decreased significantly.
A balanced diet should contain up to 55% of the daily animal protein needs. In this case, the amount of protein individually, and can make an average of 1.1 to1.3 gper kg of body weight. Lack of protein can cause growth retardation, premature aging of skin and wrinkle formation, anemia, and reduced immunity.
Can not be neglected and fats. In the food is recommended to give preference to unsaturated fatty acids (found in fish oil, flaxseed, olive and other oils, nuts). In this case, 30% of the daily rate should be vegetable fat, and 70% – animals, including, in various products. Lack of fat affects the appearance of nails, hair, skin, the metabolic processes in the human body.
Balanced composition of carbohydrates should comprise up to 75% complex carbohydrates (cereals, wholemeal bread), 20% of simple carbohydrates (bread, foods that contain fructose, glucose and sucrose) and 5% of cellulose and pectin (fruit and vegetables).
The ratio between the major health connections proteins / fats / carbohydrates, in accordance with the recommendations of a balanced diet, most people should be 1:1,1:4, for other groups engaged in manual labor, the ratio changed to 1:1.3: 5.
Waiver of bad habits. This is a very important aspect, since excessive alcohol consumption, the fascination with junk food and smoking may nullify the results of all activities to promote health.
Smoking and alcohol contribute to the accumulation in the body of harmful and toxic compounds that stimulate the formation of free radicals that damage cells. All this, sooner or later affect the appearance and health.
The correct schedule. It is important to observe the regime. It is impossible to imagine a healthy lifestyle without a reasonable sequence of work and rest, a full eight-hour sleep. It is also necessary to schedule time to get there has always been a place for nature walks, sports, likes, or just relax.
Psycho-emotional state. A healthy lifestyle can not be called healthy if a person is always at the same time depressed or negative mood. Try to find a positive side to any, even the saddest situations. Optimism not only helps to improve relationships with others, but also prolongs life.
Thus, a healthy lifestyle is intended to include a whole range of activities aimed at improving the health and general health of the body. Following the main points of which it is, you can significantly improve their quality of life, reduce susceptibility to some diseases, improve the body’s resistance and strengthen the immune system.
No comments:
Post a Comment