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The main example of a healthy habit is a healthy lifestyle, the basis of which is a balanced diet and physical activity. The importance of these components is so great that they can be called anti-risk factors for cardiovascular diseases.<\/p>\nAnd about what good habits are, most often is silent, considering this topic for granted, not requiring special explanations. Nevertheless, the formation of good habits is a topical issue, acutely on the agenda at any age.<\/p>\n
According to the results of experimental, clinical and epidemiological studies, many different factors have been identified, which in themselves are not the cause of the disease, but can separately or in combination with each other contribute to the development and progression of diseases. They are called risk factors. WHO experts have identified a total of more than 35-40 factors influencing bad habits on human health, duration and quality of life.<\/p>\n
Sex, age and heredity are risk factors that cannot be changed, but they must be taken into account when determining the prognosis of the onset of the disease.<\/p>\n
The main modifiable factors influencing bad habits on life include smoking, arterial hypertension, lipid metabolism disorders, irrational nutrition, physical inactivity, alcohol abuse, etc. Even from the “school bench" we are familiar with such a concept as “struggle and unity of opposites”. Therefore, there is a need to counter the influence of negative habits on health with anti-risk factors. They can be called useful habits of a person, they are an integral part of a healthy lifestyle and not only neutralize the impact of risk factors, but also significantly improve health and decorate our lives. Habits and health are interrelated concepts, and whether habits are harmful or beneficial depends on the quality and length of life.<\/p>\n
The main example of a healthy habit is a healthy lifestyle, the basis of which is a balanced diet and physical activity. The importance of these components is so great that they can be called anti-risk factors for cardiovascular diseases.<\/p>\n
Eating habits should be lipid-lowering. Recommended: vegetables, fruits, low-fat dairy products, seafood, cold sea fish rich in omega-3 fatty acids (2-3 times a week), wholemeal bread, cereals (preferably unpolished). Contraindications: "hard" margarine, fatty meat, smoked meats, fatty dairy products, sweets, fast food. Depending on the state of health, it is useful for each person, together with their doctor or nutritionist, to determine a list of recommended and prohibited foods and, based on it, draw up their daily menu. Healthy eating habits should follow the formula: "number of calories consumed = number of calories burned."<\/p>\n
With deviations of body weight from the norm, it must be corrected. Required control weighing once a week. Good eating habits – follow the optimal diet: 3-5 times a day on the principle of "I will eat breakfast myself, share lunch with a friend, give dinner to the enemy" and light snacks between main meals.<\/p>\n
Bad habits and sports are incompatible concepts. Optimal physical activity – aerobic exercise (walking, running, cycling, swimming, aerobics, etc.) in the safe heart rate zone 3-5 times a week for 30-40 minutes. Such physical activity develops endurance of the cardiovascular and respiratory systems, increases potential health reserves. To determine the STD, it is necessary to consult a doctor with a stress test under load. It is necessary to strive for an accessible load: morning exercises (15-20 minutes), 10,000 steps a day and, if possible, a warm-up (10-15 minutes) in the middle of the working day. In China, the population acquires health on the street: in squares and parks, daily mass exercises that develop plasticity and the respiratory system. Movement should be a natural habit of a modern person striving to maintain health:<\/p>\n
Sport as an alternative to addictions will not only preserve and strengthen physical, but also mental well-being, creating health resources and increasing the ability to soberly assess and endure difficult moments in life.<\/p>\n
A good habit should be the need to monitor your health. The culture of health consists in the fact that every person is obliged to constantly take care of his health in order for life to be joyful, interesting and long. Chronological age – age according to the passport. Biological is the total result of the physiological state of the body, it does not determine life expectancy, but simply shows how adequately a person supports all the life programs that are genetically embedded in him. Human potential is designed for a longer life than we have in reality. A good health habit is to live according to your biological age. In order to prevent illness, you need to know the state of your health, and, if necessary, get recommendations and a rehabilitation program from the attending physician. Of course, this will require some effort from you, sick or healthy, but remember: good health and good health are not always the same thing.<\/p>\n
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Favorite hobby (communication with nature, art, music, theatre, books, collecting, etc.) will help you switch to “a different wave”, relieve stress, have fun and, consequently, positive emotions and a boost of energy. Previously, Russia was the most reading country in the world. It's time to remember this positive habit – not a single day without a book. However, given the dominance of bookshelves with dubious literature, try to be selective in your choice of "fiction", especially for children. Do not waste your time on detective stories and romance novels, remember the eternal values \u200b\u200bof classical Russian and foreign literature, which have been passed down from generation to generation for centuries.<\/p>\n