Hardening and longevity: how to strengthen the body

Hardening and longevity: how to strengthen the body

I. Fundamentals of hardening: the path to stability and health

Hardening is a system of training a body aimed at increasing its resistance to adverse environmental factors, such as cold, heat, sharp temperature changes, infections. This is not just a way to “not get sick”, but an integrated approach to strengthening health, improving adaptive opportunities and, as a result, potentially extending life. Hardening is not a magic pill, but with proper use and regularity, it can become a powerful tool in the arsenal of a healthy lifestyle.

A. The physiological mechanisms of hardening:

Hardening has a deep effect on physiological processes in the body. Key changes occur at the cellular, systemic and organism levels:

1. Thermoregulation: The main hardening mechanism is associated with the adaptation of the thermoregulation system. With regular exposure to cold or heat, the body learns to more effectively maintain a constant internal temperature. This is achieved at the expense of:
   • Increasing metabolic rate: With cold exposure, thermogenesis increases – heat production due to oxidation of fats and carbohydrates. Regular training leads to an increase in the efficiency of this process.
   • Improving the vascular reaction: The vessels of the skin are trained to narrow quickly and expand in response to a change in temperature. This allows you to more effectively save or give heat. Vascular training reduces the risk of developing cardiovascular diseases.
   • Changes in the composition of the blood: Turning can lead to an increase in the number of red blood cells and hemoglobin, which increases the oxygen container of blood and improves tissue nutrition.
2. Immune system: Hardening stimulates the immune system, increasing the body’s resistance to infections. This happens at the expense of:
   • Increasing the number of leukocytes: Leukocytes are blood cells responsible for the fight against infections. Hardening helps to increase their quantity and activity.
   • Increasing the activity of phagocytes: Phagocytes – cells that absorb and destroy bacteria, viruses and other foreign agents. Hardening increases their phagocytic activity.
   • Increasing the production of interferons: Interferons – proteins with antiviral activity. Hardening stimulates their production, which makes the body more resistant to viral infections.
3. Nervous system: Turning has a positive effect on the nervous system, reducing stress levels and improving overall well -being. This is achieved at the expense of:
   • Reducing sensitivity to stress factors: The regular effect of moderate stress, which is hardening, trains the nervous system, making it more resistant to other stressful situations.
   • Increasing endorphins production: Endorphins are hormones of joy and pleasure. Physical activity, including hardening, stimulates their development, which improves mood and reduces anxiety.
   • Normalization of sleep: Hardening can contribute to the normalization of sleep, improving its quality and duration.
4. Endocrine system: Hardening affects the work of the endocrine system, regulating the production of hormones. For example, it can:
   • Reduce cortisol level: Cortisol is a stress hormone that, with a chronically increased level, can negatively affect health. Hardening helps to reduce its level.
   • Improve insulin sensitivity: Insulin is a hormone that regulates the level of glucose in the blood. Improving insulin sensitivity reduces the risk of type 2 diabetes.

B. Types of hardening:

There are many types of hardening, each of which has its own characteristics and advantages. The choice of hardening method should be individual and depend on age, state of health, individual preferences and season.

1. Air baths: The simplest and most affordable type of hardening. It consists in regular stay in the fresh air in naked or half -naked form. You should start from several minutes a day, gradually increasing the duration.
   • Advantages: Improve thermoregulation, increase immunity, have a general strengthening effect.
   • Recommendations: Start in the warm season, gradually reducing the air temperature. Avoid drafts.
2. Sunny baths: The effect of sunlight on the skin. It is important to observe the measure in order to avoid sunburn. Sunny rays stimulate the production of vitamin D, necessary for the health of bones and the immune system.
   • Advantages: Improve the mood, strengthen the bones, increase immunity.
   • Recommendations: Start from several minutes a day, gradually increasing the duration. Avoid staying in the sun during the hours of peak solar activity (from 11:00 to 16:00). Use sunscreen.
3. Water procedures: One of the most effective types of hardening. It includes wiping, dousing, contrast shower, bathing in open reservoirs and walrus.
   • The furnished: Start with wiping with a wet towel, gradually moving to dousing with water at room temperature.
   • Pouring: Start with dousing the legs, gradually rising above. The water temperature should be comfortable, gradually reducing it.
   • Contrast shower: Alternation of hot and cold water. Start with a slight contrast of temperatures, gradually increasing it. Finish the procedure with cold water.
   • Bathing in open ponds: Start in the warm season, when the water temperature is quite comfortable. Gradually, you can proceed to bathing in colder water.
   • Morgeal: Bathing in ice water. It requires preliminary preparation and consultation with a doctor.
   • Advantages: Improve thermoregulation, stimulate the immune system, strengthen blood vessels, increase skin tone.
   • Recommendations: Start small, gradually increasing the intensity and duration of the procedures. Follow the reaction of the body. Do not overcool.
4. Bath and sauna: Exposure to high temperature on the body. Improves blood circulation, removes toxins, relaxes muscles.
   • Advantages: Improves blood circulation, removes toxins, relaxes muscles, increases immunity.
   • Recommendations: Start with short visits to the steam room. Do not overheat. After the steam room, a cool shower or dousing with cold water is recommended.
5. Walking barefoot: It stimulates the reflexogenic zones of the feet, improves blood circulation, strengthens the immunity.
   • Advantages: Improves blood circulation, strengthens immunity, increases the tone of the body.
   • Recommendations: Start by walking barefoot on grass or sand, gradually moving to cooler surfaces.

C. hardening rules:

In order for hardening to benefit, not harm, a number of rules must be observed:

1. Gradualness: You need to start hardening gradually, increasing the intensity and duration of the procedures step by step. You can not immediately start with extreme methods, such as walrus.
2. Systematic: Hardening should be regular, and not from case to case. Only with regular use can you achieve a stable effect.
3. Individuality: The choice of hardening methods should be individual and depend on age, state of health, individual preferences and season. The same methods are not suitable for everyone.
4. Accounting for health status: Before starting hardening, you need to consult a doctor, especially if you have any chronic diseases.
5. Positive attitude: Hardening should be pleasure, and not be violence against oneself. If you don’t like any method, it is better to choose another.
6. Hygiene observance: After water procedures, it is necessary to thoroughly wipe with a towel and put on warm clothes.
7. Topic accounting: In the cold season, hardening should be more moderate than in warm.
8. Sleep and food: Hardening should be combined with a full sleep and a balanced diet.
9. The reaction of the body: Carefully follow the reaction of the body to hardening. If you feel weakness, malaise or hypothermia, you need to stop the procedure and consult a doctor.
10. A combination with other recovery methods: Hardening is effective in combination with other recovery methods, such as physical exercises, proper nutrition and rejection of bad habits.

II. Hardening and longevity: scientific research and evidence

The connection between hardening and longevity is a topic that attracts the attention of scientists and researchers for many years. Although there are no direct evidence that hardening directly extends life, numerous studies indicate the positive effect of hardening on factors associated with longevity and healthy aging.

A. Influence on the cardiovascular system:

1. Improving the function of the endothelium: Endothelium is a layer of cells lining the inner surface of the vessels. It plays an important role in the regulation of the tone of blood vessels, blood coagulation and inflammation. Violation of the function of the endothelium is one of the key risk factors for the development of cardiovascular diseases. Studies show that regular hardening, especially contrasting shower and bathing in cold water, improves endothelium function, increasing its ability to expand and narrow in response to temperature changes. This contributes to the normalization of blood pressure and reduce the risk of atherosclerosis.
2. Reduced blood pressure: Hypertension (high blood pressure) is one of the main risk factors for the development of cardiovascular diseases and premature death. Some studies show that regular hardening can help reduce blood pressure. For example, a study published in the journal Journal of Human Hypertension showed that a regular visit to the sauna reduces the risk of hypertension.
3. Improving blood circulation: Hardening trains the vessels, making them more elastic and able to quickly adapt to temperature change. This improves blood circulation in all organs and tissues, providing them with a sufficient amount of oxygen and nutrients.
4. Close -to -level decrease in cholesterol: Some studies show that hardening can help reduce the level of “poor” cholesterol (LDL) and increase the level of “good” cholesterol (HDL). This reduces the risk of atherosclerosis and other cardiovascular diseases.

B. Impact on the immune system:

1. Improving the activity of immune cells: Hardening stimulates the immune system, increasing the activity of immune cells, such as leukocytes, phagocytes and NK cells (natural killers). These cells play an important role in protecting the body from infections and cancer cells.
2. Increase in antibodies: Antibodies are proteins that are associated with pathogens (bacteria, viruses, etc.) and neutralize them. Turning can stimulate the production of antibodies, increasing the body’s resistance to infections.
3. Reducing the frequency of colds: Numerous studies show that regular hardening reduces the frequency of colds and reduces the duration of the disease.
4. Reducing inflammation: Chronic inflammation plays an important role in the development of many diseases associated with aging, such as cardiovascular diseases, cancer, diabetes and Alzheimer’s disease. Some studies show that hardening can have an anti -inflammatory effect, reducing the level of blood inflammation markers.

C. Impact on metabolism and endocrine system:

1. Improving insulin sensitivity: A decrease in insulin sensitivity is one of the key risk factors for the development of type 2 diabetes. Some studies show that hardening, especially cold, can improve insulin sensitivity, reducing the risk of diabetes.
2. Activation of brown fat: Brown fat is a special type of adipose tissue that burns calories for heat production. Activation of brown fat can help reduce weight and improve metabolism. Cold hardening is one of the ways to activate brown fat.
3. Hormonal background regulation: Turning can influence the production of various hormones, such as cortisol, testosterone and thyroid hormones. Normalization of the hormonal background can have a positive effect on health and longevity.

D. Impact on the nervous system and mental health:

1. Reducing stress: Hardening trains the nervous system, making it more resistant to stress. Regular exposure to moderate stress (what is hardening) can increase resistance to other stress factors.
2. Improving mood: Hardening stimulates the production of endorphins – hormones of joy and pleasure. This can improve mood and reduce anxiety.
3. Improvement: Hardening can contribute to the normalization of sleep, improving its quality and duration.
4. Increasing cognitive functions: Some studies show that hardening can improve cognitive functions, such as memory, attention and concentration.

E. Epidemiological studies:

Although it is difficult to conduct direct research on the effect of hardening on life expectancy, there are epidemiological studies that show that people who regularly practice certain types of hardening have a lower risk of developing certain diseases and live longer. For example, studies show that a regular visit to the sauna is associated with a decrease in the risk of cardiovascular disease and mortality.

III. Practical tips on hardening for different age groups and health states

Hardening is the process of adaptation of the body to the influence of various environmental factors, and its principles can be adapted for different age groups and health conditions. It is important to remember that before the start of any hardening program, consultation with a doctor is necessary, especially in the presence of chronic diseases.

A. Children’s hardening:

Hardening children is an important aspect of strengthening their health and immunity. However, the approach to hardening children should be especially careful and gradual.

1. Infants (from 0 to 1 year):
   • Air baths: Start from a few minutes a day, gradually increasing time. The optimum air temperature is 22-24 degrees Celsius.
   • Washing with cool water: After morning washing, you can wipe the face and neck of the child with a damp cloth, gradually reducing the temperature of water by 1-2 degrees every week.
   • Bathing: The water temperature should be 36-37 degrees Celsius. Gradually, you can reduce water temperature by 1 degree every week, but not lower than 32 degrees Celsius.
2. Preschool children (from 1 to 6 years):
   • Walks in the fresh air: Regular walks in the fresh air in any weather (with the exception of extreme weather conditions).
   • Morning gymnastics: Morning gymnastics in the fresh air or in a well -ventilated room.
   • Control: Start with wiping with a wet towel, gradually moving to dousing with water at room temperature.
   • Contrast shower for the legs: The alternation of warm and cool water for the legs.
3. School children (from 7 to 18 years):
   • All of the above methods: Continue to use methods suitable for preschool age.
   • Sports: Regular sports in the fresh air (for example, running, swimming, bicycle).
   • Bathing in open ponds: In the warm season.
   • Visiting a bath or sauna (as agreed with a doctor): Follow caution and not overheat.

Important principles of hardening children:

• Gradualness: Do not start with sharp and intense procedures.
• Regularity: Carry out hardening procedures daily or regularly.
• Individual approach: Take into account the individual characteristics and state of health of the child.
• Positive attitude: Hardening should be pleasure in the child.
• Doctor control: Regularly consult a doctor.

B. Hardening adults:

Hardening adults should also be gradual and individual.

1. Beginners:
   • Air baths: Start from a few minutes a day, gradually increasing time.
   • Washing with cool water: Wash with cool water in the morning.
   • Contrast shower for arms and legs: The alternation of warm and cool water for the arms and legs.
   • Walking barefoot: Walk barefoot or in nature.
2. Continuing:
   • All of the above methods: Continue to use methods for beginners.
   • Powering: Start with dousing the legs, gradually rising above.
   • Contrast shower: The alternation of hot and cold water for the whole body.
   • Bathing in open ponds: In the warm season.
   • Visiting a bath or sauna: Regularly visit a bathhouse or sauna.
3. Advanced:
   • All of the above methods: Continue to use methods for continuing.
   • Morgeal: Bathing in ice water (only after consulting a doctor and under the guidance of an experienced instructor).

C. Hardening the elderly:

The hardening of the elderly should be especially careful and soft.

1. Soft methods:
   • Air baths: Start from a few minutes a day, gradually increasing time.
   • Washing with cool water: Wash with cool water in the morning.
   • Control: Wipe the body with a wet towel.
   • Contrast shower for the legs: The alternation of warm and cool water for the legs.
   • Walking barefoot: Walk barefoot around the house.
2. Avoid extreme methods: Morgeal and other extreme types of hardening are not recommended.
3. Doctor control: Be sure to consult a doctor before hardening.

D. Hardening at various health states:

1. Cardiovascular diseases: Cooling is possible only after consulting a doctor. Start with soft methods such as air baths and wiping. Avoid contrast shower and bathing in cold water.
2. Respiratory system diseases: Hardening can be useful, but start with soft methods such as air baths and washing with cool water. Avoid hypothermia.
3. Diseases of the musculoskeletal system: Hardening can help reduce pain and inflammation. Water procedures are recommended, such as swimming and contrasting shower for the legs.
4. Diabetes sugar: Hardening can help improve insulin sensitivity. Start with soft methods and control blood sugar.

IV. Myths and error errors

Around hardening there are many myths and errors that can push people away from this useful practice. It is important to understand these myths and get reliable information so that hardening only benefits.

A. Myth 1: Hardening is only a bathing in ice water.

Reality: Bathing in ice water (walrus) is only one of the extreme types of hardening. There are softer and affordable methods such as air baths, washing with cool water, wiping and contrasting shower. Hardening is a gradual process of adaptation of the body to various temperatures, and you need to start small.

B. Myth 2: Hardening protects against all diseases.

Reality: Hardening strengthens the immune system and increases the body’s resistance to infections, but is not a panacea from all diseases. Tempered people are less likely to suffer from colds and more easily tolerate them, but this does not mean that they cannot get sick with other diseases.

C. Myth 3: Hardening is suitable only for healthy people.

Reality: Turning can be useful for people with some chronic diseases, but only after consulting a doctor and under his control. It is important to choose soft and safe hardening methods, take into account the individual characteristics of the body and monitor the reaction to the procedures.

D. Myth 4: Hardening is difficult and requires a lot of time.

Reality: You can start hardening with simple and short -term procedures that do not require much time and effort. For example, washing with cool water takes only a few minutes a day, and air baths can be taken during morning charging. The main thing is regularity and gradual.

E. Myth 5: Hardening is dangerous for children.

Reality: Hardening is useful for children, but the approach to hardening children should be especially careful and gradual. It is important to consider the child’s age, his health and individual characteristics. You need to start with soft methods such as air baths and wiping, and gradually increase the intensity of procedures.

F. Myth 6: Hardening should begin only in the summer.

Reality: Hardening can be started at any time of the year, but in the cold season you need to be especially careful and choose softer methods. It is important not to hypothermia and monitor the reaction of the body.

G. Myth 7: Hardening is unpleasant and painful.

Reality: Turning should not be unpleasant or painful. It is important to choose comfortable temperatures and gradually increase the intensity of procedures. If hardening causes discomfort or pain, you need to stop the procedure and consult a doctor.

H. Myth 8: Hardening is a genetically determined ability.

Reality: Genetics plays a certain role in the body’s stability to various environmental factors, but hardening is a training that can improve the adaptive abilities of any person.

V. Conclusion

Hardening is an effective way to strengthen the body, increase its resistance to adverse factors and potential prolongation of life. However, it is important to remember that hardening should be gradual, regular, individual and carried out taking into account the state of health. Before starting hardening, you need to consult a doctor. Following these recommendations, you can strengthen your health and improve the quality of life.