Ecology and longevity: how to maintain health

Chapter 1: Ecological factor and health: inextricable connection

Pollution of air, water and soil, noise pollution, electromagnetic radiation – all these factors generated by a person’s violent activity have a significant impact on our health and, as a result, on life expectancy. Ignoring these threats inevitably leads to an increase in incidence, reducing immunity and premature aging. Awareness of this relationship is the first step towards the formation of an environmentally friendly lifestyle aimed at maintaining health and achieving longevity.

1.1. The air we breathe: threats and protection

The quality of the air that we breathe directly affects the health of our respiratory system, the cardiovascular system and even the nervous system. Pollutants, such as solid particles (PM2.5 and PM10), nitrogen dioxide, ozone and carbon monoxide, penetrate our lungs, causing inflammation, irritation and damage to tissues.

• PM2.5 and PM10: These smallest particles, which are formed as a result of the burning of fossil fuel, industrial production and road transport, pose a special danger. They can penetrate deep into the lungs and even in the bloodstream, causing respiratory diseases, heart attacks and strokes.
• Nitrogen dioxide (No2): This gas, released by road and industrial enterprises, irritates the respiratory tract, increases susceptibility to respiratory infections and aggravates asthma symptoms.
• Ozon (O3): High concentrations of ozone in the squat layer of the atmosphere, formed under the influence of sunlight on emissions from cars and industry, cause irritation of the respiratory tract, cough and difficulty breathing.
• Ugric gas (CO): This colorless and smell of gas, which forms with incomplete combustion of fossil fuel, blocks the transfer of oxygen in the blood, causing headache, dizziness, weakness and even death.

Air pollution protection:

• Air quality monitoring: Follow the quality of air quality in your area and avoid long -term open air during days with a high level of pollution.
• Using air purifiers: Install in the house air purifiers with HEPA filters that effectively remove solid particles and other pollutants.
• Walks in parks and forests: Spend time in nature, where the air is cleaner and fresh.
• Restriction of car use: If possible, use public transport, bicycle or walk.
• Energy saving: Reduce energy consumption at home to reduce emissions from power plants.
• Maintaining the car in good condition: Serv the car regularly to reduce pollutant emissions.
• Refusal of smoking: Smoking is one of the main sources of air pollution in the room.

1.2. Water – Source of Life: Cleanliness and Safety

The quality of drinking water is of great importance to health. Contaminated water may contain pathogenic microorganisms, heavy metals, pesticides and other harmful substances that cause various diseases from infectious to chronic.

• Pathogenic microorganisms: Bacteria, viruses and parasites falling into water from wastewater and feces cause intestinal infections, such as dysentery, cholera and hepatitis A.
• Heavy metals: Lead, mercury, cadmium and other heavy metals that fall into water from industrial waste and obsolete water systems accumulate in the body and cause neurological disorders, kidney damage and cancer.
• Pesticides: The chemicals used in agriculture to combat pests pollute groundwater and surface reservoirs, causing hormonal disorders and cancer.
• Nitrate: Excessive use of nitrogen fertilizers leads to water pollution with nitrates, which in the body turn into nitrites that disrupt the transfer of oxygen in the blood.

Protection against water pollution:

• Using water filters: Install water filters on the taps that remove bacteria, heavy metals and other pollutants.
• Boiling water: Boil water before use to destroy pathogenic microorganisms.
• The choice of bottled water: Buy bottled water from trusted manufacturers.
• Maintaining water systems in good condition: Spended and repair water systems regularly to prevent leaks and water pollution.
• Saving water: Reduce water consumption at home to reduce the load on treatment facilities.
• Proper waste disposal: Do not throw garbage into rivers and lakes.

1.3. Soil – the basis of health: pollution and restoration

Soil health directly affects the quality of food products that we consume. Contaminated soil may contain heavy metals, pesticides and other toxic substances that accumulate in plants and enter our body.

• Heavy metals: Lead, cadmium, mercury and other heavy metals that enter the soil from industrial waste and transport emissions accumulate in plants and cause neurological disorders, kidney damage and cancer.
• Pesticides: The chemicals used in agriculture to combat pests pollute the soil and kill useful microorganisms necessary for its fertility.
• Radioactive substances: Radioactive substances falling into the soil as a result of nuclear accidents and tests accumulate in plants and cause cancer.

Soil pollution protection:

• The choice of organic products: Buy organic products grown on the basis without the use of pesticides and other harmful chemicals.
• Growing your own vegetables and fruits: Grow your own vegetables and fruits on the soil in which you are sure.
• Composting: Compost organic waste to improve soil fertility and reduce the use of chemical fertilizers.
• Maintaining soil health: Improve soil structure using organic fertilizers and mulching.
• Proper waste disposal: Do not throw garbage to the ground.

1.4. Noise – quiet killer: impact and protection

Noise pollution created by transport, industry and other sources has a negative effect on our health, causing stress, sleep disturbance, hearing loss and increased blood pressure.

• Stress: Constant noise causes stress, which can lead to various diseases, such as cardiovascular diseases, depression and anxiety disorders.
• Sleep violation: The noise interferes with sleep, causing insomnia, fatigue and decreased performance.
• Hearing loss: The prolonged exposure to loud noise can lead to a decrease in hearing and even to complete deafness.
• Improving blood pressure: Noise increases blood pressure, increasing the risk of cardiovascular diseases.

Noise protection:

• Using hearing protection products: Wear headphones or bears in noisy places.
• Installation of soundproofing windows and doors: Install soundproofing windows and doors in your house to reduce the penetration of noise from the street.
• Creating quiet zones: Create quiet areas in your house where you can relax and relax.
• Using white noise: Use white noise to mask other noises and improve sleep.
• Natural walks: Spend time in nature, where quietly and calmly.

1.5. Electromagnetic radiation: risks and minimization

Electromagnetic radiation (AMI), emitted by mobile phones, computers, microwaves and other electronic devices, causes fears regarding its potential health effects, including cancer, neurological disorders and reproductive problems.

• Cancer: Some studies show the relationship between the effects of AMI and the increased risk of cancer, especially brain cancer and leukemia.
• Neurological disorders: Amy can cause headache, dizziness, fatigue and sleep disturbance.
• Reproductive problems: Amy can negatively affect the reproductive function in men and women.

EMI minimization:

• Restriction of the use of a mobile phone: Limit the time of conversation on a mobile phone and use the speakerphone or headphones.
• Avoid wearing a mobile phone in your pocket: Do not wear a mobile phone in your pocket, especially near reproductive organs.
• Turning off electronic devices at night: Turn off the electronic devices at night to reduce the exposure to AMI during sleep.
• Using shielding devices: Use shielding devices to protect against AMI, emitted by computers and other electronic devices.
• Increase in the distance to AMI sources: Hold on the distance from AMI sources, such as microwave ovens and power lines.

Chapter 2: Environmentally friendly food: Health and longevity

What we eat has a huge impact on our health and life expectancy. Environmentally friendly nutrition, based on the use of organic products grown without the use of pesticides and other harmful chemicals, is a key factor in maintaining health and achieving longevity.

2.1. Organic products: Advantages and choice

Organic products are grown without the use of synthetic pesticides, herbicides, fertilizers and genetically modified organisms (GMOs). They contain more vitamins, minerals and antioxidants than ordinary products, and do not contain harmful chemicals.

• More vitamins and minerals: Organic products contain more vitamins and minerals such as vitamin C, iron and magnesium.
• More antioxidants: Organic products contain more antioxidants that protect the body cells from damage caused by free radicals.
• Lack of harmful chemicals: Organic products do not contain pesticides, herbicides, fertilizers and GMOs, which can be harmful to health.

The choice of organic products:

• Search for the sign “Organic”: Look for the “Organic” sign on the packaging of the products, which confirms that the product meets organic standards.
• Buying from local farmers: Buy products from local farmers who grow them organically.
• Growing your own vegetables and fruits: Grow your own vegetables and fruits on the soil in which you are sure.

2.2. The role of antioxidants: protection against free radicals

Antioxidants are substances that protect the body cells from damage caused by free radicals. Free radicals are unstable molecules that are formed as a result of normal metabolic processes, as well as under the influence of environmental pollution, smoking and stress. Damage to cells with free radicals can lead to various diseases, including cancer, cardiovascular diseases and Alzheimer’s disease.

Sources of antioxidants:

• Fruits and vegetables: Fruits and vegetables, especially berries, dark green leafy vegetables and citrus fruits, are rich in antioxidants.
• Green tea: Green tea contains polyphenols that are powerful antioxidants.
• Red wine: Red wine contains resveratrol, which is an antioxidant that is useful for the health of the heart.
• Chocolate: Dark chocolate contains flavonoids that are antioxidants.

2.3. Water: quantity and quality

Water is a vital element for health and longevity. It is necessary for all metabolic processes in the body, as well as for maintaining normal body temperature and toxins to remove. It is important to drink enough clean water every day.

• The amount of water: It is recommended to drink at least 8 glasses of water per day.
• Water quality: It is important to drink clean water filtered from pollutants.

2.4. Limiting the consumption of harmful products:

Limit the consumption of harmful products, such as:

• Processed products: Processed products contain a lot of sugar, salt and fat, and few nutrients.
• Sweet drinks: Sweet drinks contain a lot of sugar and few nutrients.
• Frying products: Frying products contain a lot of fat and calories.
• Red meat: Excessive red meat consumption is associated with an increased risk of cancer and cardiovascular disease.

2.5. Individual approach to nutrition:

It is important to remember that nutrition needs are individual and depend on age, gender, level of activity and health status. Consult a doctor or nutritionist to develop an individual nutrition plan that meets your needs.

Chapter 3: Physical activity and health: Movement – Life

Regular physical activity is a key factor in maintaining health and achieving longevity. Physical exercises improve the functioning of the cardiovascular system, strengthen bones and muscles, reduce the risk of chronic diseases and improve mood.

3.1. Types of physical activity:

There are many types of physical activity that can be included in your lifestyle:

• Aerobic exercises: Aerobic exercises, such as walking, running, swimming and cycling, improve the work of the cardiovascular system and help to burn calories.
• Power exercises: Power exercises, such as lifting weights and exercises with its own weight, strengthen the bones and muscles.
• Flexibility exercises: Flexibility exercises, such as yoga and stretching, improve joint mobility and reduce the risk of injuries.
• Exercise of equilibrium: Equilibrium exercises, such as tai-chi and standing on one leg, improve coordination and reduce the risk of falls.

3.2. Physical activity recommendations:

It is recommended to engage in moderate aerobic activity of at least 150 minutes a week or an intensive aerobic activity of at least 75 minutes a week. It is also recommended to engage in strength exercises at least twice a week.

3.3. Integration of physical activity into everyday life:

It is not necessary to visit the gym to be physically active. You can integrate physical activity in your daily life:

• Walk on foot or ride a bicycle to work or to the store.
• Go up the stairs instead of an elevator.
• Take breaks for warm -up during work.
• Engage in gardening or household chores.
• Walk in a park or forest.

3.4. Advantages of physical activity:

Regular physical activity has many health benefits:

• Improves the work of the cardiovascular system.
• Strengthens bones and muscles.
• Reduces the risk of developing chronic diseases such as cardiovascular diseases, type 2 diabetes and cancer.
• Improves mood and reduces stress levels.
• Improves sleep.
• Helps control weight.
• Increases life expectancy.

3.5. Individual approach to physical activity:

It is important to remember that the needs for physical activity are individual and depend on age, gender, level of physical training and health status. Consult a doctor before starting a new program of physical exercises.

Chapter 4: Psychological health and longevity: Harmony of the soul and body

Psychological health plays an important role in maintaining general health and achieving longevity. Stress, depression, anxiety and other psychological problems can negatively affect physical health, reduce immunity and increase the risk of chronic diseases.

4.1. Stress management:

Stress is a common occurrence in the modern world. It is important to learn how to manage stress in order to protect your health:

• Determination of stress sources: Determine the main sources of stress in your life.
• Development of strategies for overcoming stress: Develop strategies for overcoming stress, such as meditation, yoga, breathing exercises, walking in nature and communication with close people.
• Time management: Manage your time effectively to avoid overload and stress.
• Establishment of borders: Set the boundaries and do not take too many obligations.
• Regular breaks: Take regular breaks during work to relax and relax.
• Sufficient sleep: Ensure a sufficient sleep so that the body can recover after stress.

4.2. Mental health support:

It is important to take care of your mental health in the same way as the physical:

• Communication with loved ones: Communicate with loved ones to get support and feel like a part of the community.
• Learning to your favorite business: Do your favorite thing to enjoy and relax.
• Meditation and yoga: Meditation and yoga help reduce stress, improve mood and increase awareness.
• Psychotherapy: If you experience serious psychological problems, contact a psychotherapist.

4.3. Social ties and support:

Social ties and support play an important role in maintaining mental health and longevity. Studies show that people with strong social ties live longer and healthier.

• Communication with family and friends: Communicate with your family and friends to get support and feel like a part of the community.
• Participation in social groups and clubs: Participate in social groups and clubs to get acquainted with new people and engage in interesting things.
• Volunteering: Volunteering helps to feel useful and contributed to the life of society.

4.4. Positive thinking:

Positive thinking can improve mood, reduce stress and strengthen immunity.

• Focusing on positive aspects of life: Focus on the positive aspects of life and be grateful for what you have.
• Using positive statements: Use positive statements to strengthen self -confidence and improve your mood.
• Optimistic view of the future: Try to look at the future with optimism.

4.5. Awareness:

Awareness is the practice of a conscious presence in the present moment. Awareness helps reduce stress, improve mood and increase awareness.

• Meditation of awareness: Meditation of awareness helps to develop the skill of conscious presence in the present moment.
• Breathing concentration: Breathing concentration helps to calm the mind and reduce stress.
• Attention to your feelings: Pay attention to your feelings in the body to better understand your needs and emotions.

Chapter 5: Healthy sleep: restoration and reboot

Healthy sleep is necessary for physical and mental health. During sleep, the body is restored, immunity is strengthened, memory is consolidated and hormonal balance is regulated. The lack of sleep can lead to various diseases, a decrease in performance and mood worsening.

5.1. Duration and quality of sleep:

It is recommended to sleep at least 7-8 hours a day. It is important not only the amount of sleep, but also its quality. A good dream should be deep, continuous and refreshing.

5.2. Sleep hygiene:

To improve the quality of sleep, you must observe sleep hygiene:

• Regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
• Comfortable atmosphere: Create a comfortable atmosphere in the bedroom: darkness, silence and coolness.
• Avoid caffeine and alcohol before bedtime: Avoid the use of caffeine and alcohol before bedtime, as they can break the dream.
• Physical activity during the day: Take physical activity during the day, but no later than 3 hours before bedtime.
• Relaxing rituals before bedtime: Create relaxing rituals before bedtime, such as reading a book, taking a warm bath or listening to calm music.
• Avoid using electronic devices before bedtime: Avoid the use of electronic devices before bedtime, as blue light from the screens can disrupt sleep.

5.3. Sleep problems:

If you have problems with sleep, such as insomnia, sleep apnea or restless legs syndrome, consult a doctor.

5.4. Advantages of a healthy sleep:

Healthy sleep has many benefits for health:

• Improving memory and concentration.
• Strengthening immunity.
• Reducing the risk of developing chronic diseases.
• Improving mood.
• Improving performance.
• Increase in life expectancy.

5.5. Individual approach to sleep:

It is important to remember that the needs of a dream are individual and depend on age, gender, level of activity and health status. Find your optimal sleep mode and try to adhere to it.

Chapter 6: Refusal of bad habits: the path to health and longevity

The rejection of bad habits, such as smoking and alcohol abuse, is an important step towards health and longevity. Bad habits have a negative effect on all organs and systems of the body, increasing the risk of developing chronic diseases and reducing life expectancy.

6.1. Smoking:

Smoking is one of the most bad habits. Smoking causes lung cancer, cardiovascular diseases, chronic obstructive lung disease (COPD) and other diseases.

• Quit smoking: To quit smoking is the best way to protect your health. There are many ways to quit smoking, such as nicotin replacement therapy, drugs and psychotherapy.
• Avoid passive smoking: Avoid passive smoking, as it is also harmful to health.

6.2. Alcohol abuse:

Alcohol abuse can lead to various diseases such as cirrhosis of the liver, alcohol cardiomyopathy, cancer and neurological disorders.

• Moderate alcohol consumption: If you drink alcohol, do it moderately. It is recommended to drink no more than one alcoholic drink per day for women and no more than two alcoholic beverages per day for men.
• Avoid drinking alcohol during pregnancy: Avoid drinking alcohol during pregnancy, as this can harm the child.

6.3. Other bad habits:

Other bad habits, such as overeating, drug use and a sedentary lifestyle, also have a negative effect on health.

• Healthy lifestyle: Lead a healthy lifestyle that includes proper nutrition, regular physical activity and rejection of bad habits.

6.4. Support for rejection of bad habits:

The rejection of bad habits can be a complex process. It is important to get support from family, friends or specialists.

6.5. Advantages of abandoning bad habits:

The rejection of bad habits has many health benefits:

• Reducing the risk of developing chronic diseases.
• Improving the general state of health.
• Increase in life expectancy.
• Improving mood.
• Improving performance.

Chapter 7: Preventive measures and regular medical examinations: health care – investment in the future

Regular medical examinations and preventive measures are an important part of health and longevity care. Regular examinations allow you to identify diseases at an early stage when they are easier to treat.

7.1. Regular medical examinations:

It is recommended to undergo regular medical examinations in accordance with age and sex.

• Annual inspection of the therapist: An annual inspection of the therapist allows you to evaluate the general state of health and identify risk factors for the development of diseases.
• Inspection at the dentist: Regular examination by the dentist helps maintain the health of teeth and gums.
• Inspection by a gynecologist (for women): Regular examination in a gynecologist helps to identify diseases of the reproductive system at an early stage.
• Inspection with a urologist (for men): Regular examination by a urologist helps to detect diseases of the genitourinary system at an early stage.
• Cancer screening: Regular screening for cancer, such as mammography, colonoscopy and papa test, helps to detect cancer at an early stage.

7.2. Vaccination:

Vaccination is an effective way to prevent infectious diseases. It is recommended to take vaccination in accordance with the national vaccination calendar.

7.3. Prevention of chronic diseases:

Prevention of chronic diseases, such as cardiovascular diseases, type 2 diabetes and cancer, includes:

• Healthy lifestyle: Lead a healthy lifestyle that includes proper nutrition, regular physical activity and rejection of bad habits.
• Risk factors control: Control the risk factors for the development of diseases, such as high blood pressure, high cholesterol and overweight.
• Regular medical examinations: Pass regular medical examinations to detect diseases at an early stage.

7.4. Advantages of preventive measures:

Preventive measures have many benefits for health:

• Reducing the risk of the development of diseases.
• Improving the general state of health.
• Increase in life expectancy.
• Reducing the cost of treatment.

7.5. Individual approach to prevention:

It is important to remember that the needs for prevention are individual and depend on age, gender, genetic predisposition and health status. Consult a doctor to develop an individual plan of preventive measures.