How to avoid diseases

How to avoid diseases: complete guidance for the prevention and strengthening of health

1. Foundation of health: Fundamentals of proper nutrition

Power – cornerstone of good health and immunity. The correct diet not only provides the body with the necessary resources for functioning, but also protects against many diseases. This is not about strict diets, but about a balanced and conscious approach to the choice of products.

• Diversity is the key to success: The rainbow on your plate is not just aesthetically aesthetically pleasing, but also useful. Various fruits, vegetables, cereals, proteins and fats contain a unique set of vitamins, minerals and antioxidants necessary for the optimal work of all body systems. Try to include products of different colors and textures in your diet. For example, instead of apples alone, also eat berries, oranges, pears and bananas. Instead of white rice, choose brown rice, cinema or buckwheat.

• Fruits and vegetables – a shield from diseases: Fresh fruits and vegetables are a storehouse of vitamins, minerals, fiber and antioxidants. They help strengthen immunity, protect cells from damage, improve digestion and reduce the risk of chronic diseases such as cardiovascular diseases, diabetes and cancer. The recommended norm is at least five portions of fruits and vegetables per day. Do not forget about seasonality – seasonal products, as a rule, are more accessible and rich in nutrients. Include leaf greens in your diet (spinach, kale cabbage, romen salad), berries (blueberries, strawberries, raspberries), cruciferous vegetables (broccoli, colored cabbage, Brussels cabbage) and bright fruits and vegetables (carrots, pumpkin, pepper).

• Squirrels – building materials of life: Proteins are necessary for the construction and restoration of tissues, the production of enzymes and hormones, as well as to maintain the immune system. Choose protein sources wisely. Preference should be given to low -fat sources of protein, such as chicken breast without skin, fish (salmon, tuna, sardines), legumes (beans, lentils, chickpeas), tofu and nuts. Limit the consumption of red meat and processed meat products (sausages, sausages), since they are associated with an increased risk of developing cardiovascular diseases and some types of cancer.

• Healthy fats – energy and protection: Fat is important for health, but it is important to choose the right types of fats. Give preference to unsaturated fats such as omega-3 and omega-6 fatty acids contained in fish, nuts, seeds and vegetable oils (olive, avocado). Limit the consumption of saturated fats contained in fatty meat, dairy products and palm oil, as well as trans fats contained in processed foods (baking, fast food). Omega-3 fatty acids are especially important for the health of the brain, heart and immune system.

• Complex carbohydrates are a source of energy for a long time: Carbohydrates are the main source of energy for the body, but it is important to choose the right types of carbohydrates. Give preference to complex carbohydrates such as whole grain products (whole wheat bread, brown rice, oatmeal), legumes and vegetables. Limit the consumption of simple carbohydrates, such as sugar, white bread, sweets and carbonated drinks, as they can lead to sharp jumps in blood sugar and contribute to the development of resistance to insulin and diabetes.

• Fiber – support for digestion and intestinal health: Fiber is important for the health of the digestive system, maintaining the normal level of cholesterol and blood sugar, as well as for weight control. Include products rich in fiber in your diet, such as fruits, vegetables, whole grain products and legumes.

• Water is an elixir of life: Water is necessary for all vital functions of the body, including regulation of body temperature, transportation of nutrients and waste removal. Drink enough water during the day to maintain the optimal level of hydration. Focus on 8 glasses of water per day, but the need for water can vary depending on the level of activity, climate and health status.

• Limit processed products: Processed products, as a rule, contain a lot of sugar, salt, fats and artificial additives that can adversely affect health. Try to cook food from fresh, whole products.

• Attentive nutrition: Eat slowly and consciously, enjoying every piece. Pay attention to your feelings of hunger and satiety. Avoid food in front of a TV or computer, as this can lead to overeating.

2. Movement – Life: The importance of physical activity

Regular physical activity is not just a way to maintain a slender figure, it is a vital component of a healthy lifestyle. Movement helps to strengthen the heart and blood vessels, improve blood circulation, increase immunity, reduce the risk of chronic diseases and improve mood.

• Find the activity that you like: It is not necessary to exhaust yourself in the gym to get benefits from physical activity. Find a lesson that brings you pleasure, whether walking, running, swimming, dancing, yoga, cycling or playing sports games. The main thing is to move regularly.

• Physical activity recommendations: To maintain health, adults are recommended for at least 150 minutes of moderate intensity or 75 minutes of intensive aerobic activity per week. It is also recommended to perform strength exercises aimed at strengthening all main muscle groups at least twice a week. For children and adolescents, recommendations are higher – at least 60 minutes of moderate or intensive physical activity daily.

• Turn on the movement in everyday life: It is not necessary to allocate a special time for training. Turn on the movement in your daily life. Walk on foot or ride a bicycle to work, climb the stairs instead of an elevator, take breaks to warm -up while working at the computer.

• Warm up and hitch: Before each training, do a warm -up to prepare the muscles for the load. After training, make a hitch to reduce the risk of injuries and accelerate recovery.

• Listen to your body: Do not overdo it. If you feel pain, stop training and rest. Gradually increase the intensity and duration of training.

• Aerobic exercises: Aerobic exercises, such as walking, running, swimming and cycling, strengthen the cardiovascular system, improve blood circulation and increase endurance.

• Power exercises: Power exercises, such as lifting weights, push -ups and squats, strengthen muscles and bones, increase metabolism and improve posture.

• Flexibility exercises: Flexibility exercises, such as stretching and yoga, improve the flexibility and mobility of the joints, reduce the risk of injuries and improve posture.

3. Dream – a cure for all diseases: the importance of quality rest

Sleep is a vital process necessary for restoring the body, strengthening immunity, improving memory and concentration. The lack of sleep can lead to serious health problems, including increased risk of chronic diseases, such as cardiovascular diseases, diabetes, obesity and depression.

• Duration of sleep: Most adults take from 7 to 9 hours of sleep per day. Children and adolescents need even more sleep.

• Sleep mode: Try to go to bed and wake up at the same time every day, even on weekends. This will help to configure the inner clock and improve sleep quality.

• Create a comfortable sleep for sleep: Make sure your bedroom is dark, quiet and cool. Use dense curtains, bears or fan to create optimal conditions for sleeping.

• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Avoid the use of these substances a few hours before bedtime.

• Limit the time spent in front of the screen before bedtime: Blue light emitted by the screens of electronic devices can suppress the production of melatonin, hormone that regulates sleep. Avoid using smartphones, tablets and computers an hour before bedtime.

• Relaxing rituals before bedtime: Create a relaxing ritual before bedtime to prepare the body for rest. Take a warm bath, read the book or listen to calm music.

• Regular physical activity: Regular physical activity can improve the quality of sleep, but avoid intense training immediately before bedtime.

• Consult a doctor if you have problems with sleep: If you experience difficulties in sleep, consult a doctor to exclude medical causes and get recommendations for improving sleep.

4. Hygiene – protection against infections: compliance with personal hygiene rules

Compliance with personal hygiene rules is one of the simplest and most effective ways to protect against infections. Regular hand washing, teeth brushing and other hygiene procedures help prevent the spread of microbes and reduce the risk of infection with various diseases.

• Washing hands: Wash your hands thoroughly with soap and water for at least 20 seconds, especially after visiting the toilet, before meals, after contact with animals and after staying in public places. If it is not possible to wash your hands with soap and water, use an alcohol -based antiseptic.

• Tooth brushing: Brush your teeth twice a day, in the morning and evening, fluorized toothpaste. Use the tooth thread daily to remove the plaque and food residues from hard -to -reach places. Regularly visit the dentist for preventive examinations and brushing of teeth.

• Acceptance of the shower: Take a shower daily to remove sweat, dirt and bacteria from the skin. Use soft soap or shower gel.

• Hair care: Wash your hair with shampoo and air conditioning to maintain their cleanliness and health.

• Nail care: Cut your nails regularly and keep them clean. Avoid gnawing your nails, as this can lead to infections.

• Using personal objects: Do not share personal objects, such as toothbrushes, razors, towels and cosmetics, with other people to avoid the spread of infectations.

• Washing clothes: Spend clothes regularly, especially underwear and socks, in hot water with a detergent.

• Hygiene in public places: Be careful in public places, such as toilets, pools and gym. Use disinfectants to process the surfaces to which you touch.

5. Stress management: preservation of mental health

Chronic stress can adversely affect physical and mental health. It can weaken the immune system, increase the risk of developing cardiovascular diseases, depression and other diseases. It is important to learn how to effectively manage stress in order to maintain health and well -being.

• Determine the sources of stress: Determine what causes you stress. This will help you develop strategies to manage these factors.

• Relaxation techniques: Study and practice relaxation techniques, such as meditation, yoga, breathing exercises and progressive muscle relaxation.

• Physical activity: Physical activity is a great way to relieve stress and improve mood.

• Hobbies and interests: Find the time for classes that you like and which help you relax.

• Communication with loved ones: Spend time with friends and family. Support for loved ones can help you cope with stress.

• Time management: Learn to effectively manage your time to avoid overload and stress.

• Positive thinking: Try to think positively and focus on the good.

• Professional help: If you cannot cope with stress yourself, seek professional help to a psychologist or psychotherapist.

6. Refusal of bad habits: health care in the long term

Bad habits, such as smoking, alcohol abuse and drug use, can cause serious harm to health and increase the risk of developing many diseases, including cancer, cardiovascular diseases and liver diseases. The rejection of bad habits is one of the most important steps that you can take to improve your health and extend your life.

• Smoking: Smoking is one of the most bad habits. It causes lung cancer, cardiovascular diseases, chronic obstructive lung disease and other diseases. If you smoke, quit smoking as soon as possible. Consult a doctor or use the programs for refusing smoking to get help.

• Alcohol abuse: Alcohol abuse can lead to liver diseases, cardiovascular diseases, cancer and other diseases. Limit alcohol consumption. For men, no more than two portions of alcohol per day are recommended, for women – no more than one portion per day.

• Drug use: Drug use can cause serious harm to health and lead to addiction. If you use drugs, seek help from a specialist.

7. Vaccination – protection against infectious diseases: creating collective immunity

Vaccination is one of the most effective ways to protect against infectious diseases. Vaccines help the body’s immune system to recognize and fight pathogens. Vaccination not only protects you, but also helps to protect other people, especially those who cannot be vaccinated for medical reasons.

• Vaccination recommendations: Follow the vaccination recommendations developed by your doctor or national health authorities. Vaccination is recommended for children, adolescents and adults.

• Talk to your doctor: If you have questions about vaccination, talk with your doctor. He will be able to provide you with information about the benefits and risks of vaccination and help you make a reasonable decision.

8. Regular medical examinations: Early detection and prevention of problems

Regular medical examinations help identify diseases in the early stages when it is easier to treat them. Inspections also allow you to evaluate the risk factors for the development of diseases and take measures to prevent them.

• Recommendations for medical examinations: Follow the recommendations for medical examinations developed by your doctor or national health authorities. Regular examinations include measurement of blood pressure, cholesterol and blood sugar, as well as cancer screening.

• Talk to your doctor: Discuss with your doctor what medical examinations you need, depending on your age, gender, family history and risk factors.

9. Caring for the environment: the health of the planet – human health

Environmental pollution can negatively affect human health. Pollution of air, water and soil can lead to various diseases, including respiratory diseases, cancer and neurological disorders. It is important to take care of the environment in order to protect your health and the health of future generations.

• Reduce carbon dioxide emissions: Use public transport, walk or ride a bicycle instead of a car. Save electricity.

• Reduce the amount of waste: Recycled waste. Use reusable bags and bottles.

• Maintain environmentally friendly products: Buy products produced by environmentally friendly methods.

10. Education and informing: knowledge – strength

Constantly learn and inform about health issues. Read books and articles about health, attend lectures and seminars, communicate with doctors and other medical specialists. The more you know about health, the better you can take care of yourself and your family.

11. Maintenance of social ties: the importance of relations

Social isolation and loneliness can adversely affect health. Maintain social ties with friends, family and colleagues. Participate in public events. Volunteer. The more social ties you have, the healthier and happier you will be.

12. Prevention of injuries: security first of all

Take measures to prevent injuries. Wear the seat belts in the car. Use protective equipment when playing sports. Be careful when working with tools and equipment. Prevention of injuries will help you maintain health and an active lifestyle.

13. Additional measures:

• Vitamin D: Maintaining an adequate level of vitamin D, especially in the winter months, can support the immune system. Consult a doctor to determine the necessary dosage.
• Probiotics: Maintaining a healthy intestinal microflora with probiotics can strengthen immunity.
• Herbal remedies: Some herbs, such as echinacea and ginger, can have immunostimulating properties, but before use, consult a doctor.

This complex guide provides detailed information on how to avoid diseases and strengthen health. Regular compliance with these principles can significantly improve your well -being and extend your life.