Prevention of diseases: how to avoid diseases and live longer

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I. Fundamentals of a healthy lifestyle: the foundation of longevity and resistance to disease

  1. Power: Fuel for health and longevity

        1. Balanced diet: the basis of good health. The need to include in the diet all groups of nutrients: proteins, fats, carbohydrates, vitamins and minerals. The role of each element in maintaining the optimal functioning of the body. Examples of balanced diets for different age groups and levels of activity. The emphasis on the variety of products to obtain a full spectrum of the necessary substances.
        1. The benefits of fruits and vegetables: a storehouse of vitamins and antioxidants. Recommendations for daily consumption of fruits and vegetables (at least 5 servings). Description of the antioxidant properties of various fruits and vegetables and their roles in the protection of cells from damage. The effect of fruits and vegetables on the immune system, digestion and general health. Recommendations for choosing seasonal and local products for maximum benefit.
        1. The importance of proteins: the building material of the body. The role of proteins in the construction and restoration of tissues, the synthesis of enzymes and hormones. Differences between plant and animal sources of protein. Recommendations on protein consumption depending on age, level of activity and health. Examples of products rich in protein: meat, fish, eggs, legumes, nuts.
        1. Healthy fats: the necessary component of the diet. Differences between saturated, unsaturated and trans fats. The benefits of unsaturated fats (omega-3 and omega-6) for the health of the heart and brain. Recommendations for limiting the consumption of saturated and trans fats. Examples of products rich in healthy fats: avocados, olive oil, nuts, seeds, fatty fish.
        1. The role of carbohydrates: the source of energy. Differences between simple and complex carbohydrates. Preference for complex carbohydrates (whole grain products, vegetables, fruits) as sources of long -term energy. Limiting the consumption of simple carbohydrates (sugar, sweets, white flour). The effect of carbohydrates on blood sugar and the risk of diabetes.
        1. Water balance: a vital component of health. The role of water in maintaining all the functions of the body. Recommendations for daily water consumption (at least 1.5-2 liters). The effect of dehydration on health and performance. Tips for maintaining the water balance during the day.
        1. Restriction of harmful products: sugar, salt, processed products. The effect of excessive sugar consumption on health and the risk of various diseases (diabetes, obesity, cardiovascular disease). Recommendations for limiting sugar consumption. The effect of excessive salt consumption on blood pressure and kidney health. Recommendations for limiting salt consumption. The harm of processed products (fast food, semi -finished products, carbonated drinks) for health. Recommendations for limiting or excluding processed products from the diet.
        1. Individual approach to nutrition: taking into account age, gender, level of activity and state of health. The need to consult a doctor or nutritionist to develop an individual food plan. Taking into account the characteristics of the body and the needs for nutrients depending on the age, gender, level of activity and health status. Examples of individual food plans for different categories of people.

  2. Physical activity: movement – life

        1. The benefits of regular sports: for the body and spirit. The influence of physical activity on the cardiovascular system, bones and joints, muscle mass and metabolism. Improving mood, reducing stress and anxiety. Recommendations on the minimum duration and intensity of physical activity per week (at least 150 minutes moderate or 75 minutes of intensive load).
        1. A variety of types of physical activity: Find what you like. Recommendations for choosing types of physical activity depending on preferences, physical capabilities and health status. Examples: walking, running, swimming, cycling, dancing, yoga, pilates, strength training.
        1. Power training: strengthening muscles and bones. The role of strength training in strengthening muscles, bones and joints. Recommendations for the implementation of strength training (2-3 times a week). Examples of exercises for various muscle groups.
        1. Aerobic loads: training of the cardiovascular system. The role of aerobic loads in strengthening the cardiovascular system, improving endurance and burning calories. Recommendations for the execution of aerobic loads (at least 150 minutes moderate or 75 minutes of intensive load per week). Examples: walking, running, swimming, cycling.
        1. Stretching and flexibility: maintaining the health of joints and muscles. The role of stretching and flexibility exercises in maintaining the health of joints and muscles, improving posture and reducing the risk of injuries. Recommendations for performing stretching exercises and flexibility (daily or several times a week). Examples of exercises: yoga, pilates, stretching.
        1. Active lifestyle: integrate movement into everyday life. Tips for increasing physical activity in everyday life: walking on foot instead of traveling by transport, using a stairs instead of an elevator, walking at a lunch break, active games with children.
        1. An individual approach to physical activity: taking into account age, gender, level of training and health status. The need to consult a doctor before starting sports, especially in the presence of chronic diseases. Taking into account the characteristics of the body and physical capabilities in choosing types and intensity of physical activity. Examples of individual training plans for different categories of people.
        1. Prevention of injuries: correct technique, warm -up and hitch. The importance of the correct technique of performing exercises to prevent injuries. The need for warm -up before training and hitch after training. Tips for choosing suitable shoes and clothing for sports.

  3. Sleep and rest: time for restoration and regeneration

        1. The importance of full sleep: for physical and mental health. The role of sleep in the restoration of the body, strengthen the immune system, improve memory and concentration. Recommendations for the duration of sleep (7-8 hours for adults).
        1. Sleep mode: go to bed and wake up at the same time. The importance of observing the sleep regime to regulate circadian rhythms and improve sleep quality. Tips for establishing sleep mode: Low and wake up at the same time every day, even on weekends.
        1. Creating comfortable sleep conditions: silence, darkness, coolness. The impact of the environment on sleep quality. Tips for creating comfortable sleep conditions: ensuring silence, darkness and coolness in the bedroom.
        1. Avoid caffeine and alcohol before bedtime. The effect of caffeine and alcohol on sleep quality. Recommendations for limiting caffeine and alcohol consumption, especially in the afternoon.
        1. Limit the use of electronic devices before bedtime. The influence of blue light from the screens of electronic devices on the production of melatonin and sleep quality. Recommendations for limiting the use of electronic devices (phones, tablets, computers) 1-2 hours before bedtime.
        1. Relaxation before bedtime: meditation, reading, warm bath. Relaxation tips before going to bed: meditation, reading, warm bath, listening to calm music.
        1. Signs of lack of sleep: fatigue, irritability, decrease in concentration. Signs of lack of sleep and its effect on health and performance.
        1. Consult a doctor if you have problems with sleep. The need to consult a doctor if there are problems with sleep (insomnia, sleep apnea).

  4. Stress management: preservation of mental balance

        1. The effect of stress on health: physical and mental. The influence of chronic stress on the immune system, cardiovascular system, digestion and mental health.
        1. Determination of stress sources: identification of factors that cause stress. Tips for identifying factors causing stress (work, relationships, financial problems, health).
        1. Relaxation techniques: meditation, breathing exercises, yoga. Description of various relaxation techniques: meditation, breathing exercises, yoga, progressive muscle relaxation.
        1. Hobbies and hobbies: classes bringing joy and distraction from problems. The role of a hobby and hobbies in reducing stress levels and improving mood.
        1. Social support: communication with friends and family. The importance of social support from friends and family in the fight against stress.
        1. Time management: time planning and priority placement. Tips on time management: time planning, prioritization, delegation of tasks.
        1. Physical activity: Sport as a means of relief. The role of physical activity in reducing stress levels and improving mood.
        1. Contact a psychologist if you can not cope with stress yourself. The need to consult a psychologist if there are problems with stress management.

II. Prevention of infectious diseases: protection against external threats

  1. Vaccination: Creating Immune Protection

        1. The role of vaccination in the prevention of infectious diseases. The principle of vaccination: the formation of immunity to certain infections by introducing weakened or killed pathogens or their components.
        1. National vaccination calendar: a list of mandatory vaccinations for children and adults. Review of the National Vaccation Calendar and the list of mandatory vaccinations for children and adults in [Страна].
        1. Recommendations for vaccination for travelers: protection against exotic diseases. Recommendations for vaccination for travelers depending on the country of purpose and epidemiological situation.
        1. Vaccination from influenza and other seasonal diseases. Recommendations for vaccination from influenza and other seasonal diseases to reduce the risk of infection and severity of the course of the disease.
        1. Vaccination myths and scientific facts. The debunking of common myths about vaccination and the presentation of scientific facts confirming the safety and vaccination efficiency.
        1. Consultation with a doctor before vaccination: identification of contraindications. The need to consult a doctor before vaccination to identify possible contraindications and an individual risk assessment and benefit.

  2. Hygiene: cleanliness – health key

        1. Hand washing: an effective way to prevent the spread of infections. The correct technique of washing hands with soap: duration, use of warm water, processing of all surfaces of the hands.
        1. Regular cleaning: maintaining cleanliness in the house and at the workplace. Recommendations for regular cleaning the house and at the workplace to remove dust, dirt and microorganisms.
        1. Ventilation of the premises: ensuring the circulation of fresh air. The importance of regular ventilation of the premises to ensure the circulation of fresh air and reduce the concentration of microorganisms.
        1. Using antiseptics: disinfection of surfaces and hands. Rules for using antiseptics for disinfection of surfaces and hands.
        1. Personal hygiene: body care, hair and teeth. Recommendations for personal hygiene: regular washing of the body, hair and teeth care.
        1. Power hygiene: proper storage and cooking. Recommendations for food hygiene: proper storage and cooking to prevent food poisoning.

  3. Avoiding contacts with infected: compliance with the distance and the use of personal protective equipment

        1. Social distance: reducing the risk of transmission of infection by airborne droplets. Recommendations for compliance with a social distance in public places to reduce the risk of transmission of infection by airborne droplets.
        1. Using masks: protecting the respiratory tract from viruses and bacteria. Rules for using masks to protect the respiratory tract from viruses and bacteria.
        1. Avoiding mass accumulation places: reducing the risk of infection. Recommendations for avoiding places of mass accumulation of people, especially during periods of epidemics.
        1. Isolation with the appearance of symptoms of the disease: preventing the spread of infection. The need for isolation in the appearance of symptoms of the disease to prevent the spread of infection.
        1. Ventilation of the premises: ensuring the circulation of fresh air. The importance of ventilation of the premises to reduce the concentration of viruses and bacteria in the air.

III. Prevention of chronic diseases: preventing the development of serious health problems

  1. Prevention of cardiovascular diseases: Heart and Vascular Health

        1. Control of blood pressure: regular measurement and maintenance is normal. Recommendations for regular measurement of blood pressure and maintaining it in normal (below 140/90 mm Hg).
        1. Cholesterol level control: regular examination and maintenance is normal. Recommendations for a regular examination of cholesterol and maintaining it are normal.
        1. Healthy nutrition: restriction of the consumption of saturated fats, trans fats, cholesterol and salt. Recommendations for healthy nutrition to maintain the health of the heart and blood vessels: restriction of the consumption of saturated fats, trans fats, cholesterol and salt, an increase in fruits, vegetables and whole grain products.
        1. Regular physical activity: strengthening the heart muscle and improving blood circulation. Recommendations on regular physical activity to strengthen the heart muscle and improve blood circulation (at least 150 minutes of moderate or 75 minutes of intensive load per week).
        1. Refusal of smoking: reducing the risk of developing cardiovascular diseases. Recommendations for refusal of smoking to reduce the risk of developing cardiovascular diseases.
        1. Stress management: reducing the negative impact on the cardiovascular system. Recommendations for stress management to reduce negative impact on the cardiovascular system.
        1. Weight control: maintaining a healthy body mass index. Recommendations for weight control and maintaining a healthy body weight (18.5-24.9).
        1. Regular examinations at the doctor: identifying risk factors and timely treatment. Recommendations for regular examinations in a doctor to identify risk factors for cardiovascular diseases and timely treatment.

  2. Diabetes prevention: blood sugar control

        1. Healthy nutrition: restriction of sugar and simple carbohydrates. Recommendations for a healthy diet for the prevention of diabetes: restriction of sugar and simple carbohydrates, an increase in fiber consumption, fruits, vegetables and whole grain products.
        1. Regular physical activity: Improving insulin sensitivity. Recommendations for regular physical activity to improve insulin sensitivity (at least 150 minutes of moderate or 75 minutes of intensive load per week).
        1. Weight control: maintaining a healthy body mass index. Recommendations for weight control and maintaining a healthy body weight (18.5-24.9).
        1. Regular monitoring of blood sugar: timely detection of prediabetes and diabetes. Recommendations for regular control of blood sugar for the timely detection of pre -theisa and diabetes.
        1. Refusal of smoking: increasing the risk of diabetes. Recommendations for rejection of smoking to reduce the risk of diabetes.
        1. Limiting alcohol consumption: a negative effect on blood sugar. Recommendations for limiting alcohol consumption to reduce the negative effect on blood sugar.
        1. Stress management: reducing the level of cortisol that affects blood sugar. Recommendations for stress management to reduce the level of cortisol affecting blood sugar.
        1. Regular examinations at the doctor: identifying risk factors and timely treatment. Recommendations for regular examinations by a doctor to identify risk factors for diabetes and timely treatment.

  3. Prevention of cancer: cancer protection

        1. Refusal of smoking: the main risk factor for the development of many types of cancer. Recommendations for the rejection of smoking as the main risk factor for the development of many types of cancer (lung cancer, throat, esophagus, bladder, etc.).
        1. Healthy nutrition: increased consumption of fruits, vegetables and fiber. Recommendations for healthy nutrition for the prevention of cancer: an increase in fruits, vegetables and fiber consumption, restriction of red meat, treated meat and alcohol.
        1. Regular physical activity: reducing the risk of developing certain types of cancer. Recommendations on regular physical activity to reduce the risk of developing certain types of cancer (cancer of the colon, breast, uterus, etc.).
        1. Maintaining healthy weight: reducing the risk of developing certain types of cancer. Recommendations for maintaining a healthy weight to reduce the risk of developing certain types of cancer (breast cancer, uterus, kidneys, etc.).
        1. Sun protection: the use of sunscreen and avoiding a long stay in the sun. Recommendations for the sun protection: the use of sunscreen with SPF at least 30, wearing protective clothing and avoiding a long stay in the sun during peak activity hours.
        1. HPV vaccination: prevention of cervical cancer, anal canal and oropharynx. Recommendations for vaccination from the human papilloma virus (HPV) for the prevention of cervical cancer, anal canal and oropharynx.
        1. Regular screening examinations: identification of cancer in the early stages. Recommendations for regular screening examinations to detect cancer in the early stages (mammography for women, colonoscopy for people over 45 years old, papa test for women).
        1. Avoiding the effects of carcinogens: restriction of contact with asbestos, radon and other harmful substances. Recommendations for avoiding exposure to carcinogens: restriction of contact with asbestos, radon and other harmful substances.

  4. Osteoporosis prevention: bone strengthening

        1. Sufficient calcium consumption: it is necessary for the health of bones. Recommendations for sufficient calcium consumption (1000-1200 mg per day) for bone health. Sources of calcium: dairy products, green leafy vegetables, enriched products.
        1. Enough consumption of vitamin D: promotes the absorption of calcium. Recommendations for sufficient consumption of vitamin D (600-800 IU per day) to improve calcium absorption. Sources of vitamin D: fatty fish, egg yolk, enriched products, sunlight.
        1. Regular physical activity: strengthening bones and muscles. Recommendations on regular physical activity, especially strength training, for strengthening bones and muscles.
        1. Refusal of smoking and restriction of alcohol consumption: a negative effect on bone tissue. Recommendations for the refusal of smoking and limiting alcohol consumption to reduce the negative effect on bone tissue.
        1. Maintaining healthy weight: overweight increases the risk of osteoporosis. Recommendations for maintaining a healthy weight to reduce the risk of osteoporosis.
        1. Regular examinations: densitometry for assessing bone density. Recommendations for regular examinations (densitometry) for assessing bone density, especially for women after menopause and people with risk factors for osteoporosis.

IV. Specific measures of prevention: an individual approach to health

  1. Prevention of diseases in different age periods: Accounting for age -related features

        1. Prevention of diseases in children: vaccination, healthy nutrition, physical activity. Specific measures to prevent diseases in children: compliance with the national vaccination calendar, providing healthy nutrition, sufficient physical activity, regular examinations at the pediatrician.
        1. Prevention of diseases in adolescents: a healthy lifestyle, prevention of bad habits, reproductive health. Specific measures to prevent diseases in adolescents: the formation of a healthy lifestyle, the prevention of bad habits (smoking, alcohol, drugs), caring for reproductive health, psychological support.
        1. Prevention of diseases in adults: regular examinations, a healthy lifestyle, stress management. Specific measures to prevent diseases in adults: regular medical examinations and screening examinations, maintaining a healthy lifestyle, stress management, prevention of chronic diseases.
        1. Prevention of diseases in older people: maintaining physical activity, social activity, falling of falls, vaccination. Specific measures for the prevention of diseases in older people: maintaining physical and cognitive activity, social activity, falling of falls, flu vaccination and pneumococcal infection, regular medical examinations.

  2. Prevention of diseases depending on gender: Accounting for gender differences

        1. Prevention of diseases in women: breast cancer, cervical cancer, osteoporosis. Specific measures for the prevention of diseases in women: regular mammography, papa tests, HPV vaccination, sufficient consumption of calcium and vitamin D, prevention of osteoporosis.
        1. Prevention of diseases in men: prostate cancer, cardiovascular disease. Specific measures to prevent diseases in men: regular examinations of the prostate gland, maintaining a healthy lifestyle for the prevention of cardiovascular diseases.

  3. Prevention of diseases depending on genetic predisposition: Family history accounting

        1. Collection of family history: identification of genetic risk factors. The importance of collecting a family history to identify genetic risk factors for the development of various diseases.
        1. Genetic counseling: Assessment of the risk of developing diseases and developing an individual preventive plan. The possibility of genetic counseling to assess the risk of diseases and develop an individual preventive plan based on genetic data.
        1. Screening examinations: Early detection of diseases in the presence of a genetic predisposition. The need for more frequent and early screening examinations in the presence of a genetic predisposition to certain diseases.

  4. The role of medical examinations and medical examination: Early detection of diseases

        1. Regular medical examinations: identifying risk factors and early signs of diseases. The importance of regular medical examinations for identifying risk factors and early signs of various diseases.
        1. Dispensirization: A comprehensive survey of public health. Description of the medical examination program as a comprehensive survey of public health aimed at early detection of diseases and risk factors.
        1. Individual prevention plan: development based on the results of a medical examination and medical examination. Development of an individual prevention plan based on the results of a medical examination and medical examination, taking into account the individual characteristics of the body and risk factors.

V. Additional preventive measures: improving the quality of life and maintaining health

  1. Alternative methods of prevention: homeopathy, herbal medicine, acupuncture

        1. Review of alternative methods of prevention: homeopathy, phytotherapy, acupuncture. A brief overview of alternative prevention methods such as homeopathy, herbal medicine, acupuncture and others.
        1. The effectiveness and safety of alternative methods: scientific data and opinions of experts. Discussion of the effectiveness and safety of alternative methods of prevention based on scientific data and expert opinions.
        1. Consultation with a doctor before using alternative methods. The need to consult a doctor before using alternative prevention methods to exclude possible contraindications and interaction with other drugs.

  2. Psychological support: Improving mental health

        1. The role of psychological health in general well -being. The importance of psychological health for general well -being and quality of life.
        1. Psychological assistance: consultations, therapy, support groups. Review of various types of psychological assistance: consultations, therapy, support groups.
        1. Methods of self -help: meditation, Minfulness, diary. Recommendations on the use of self -help methods to maintain psychological health: meditation, Mayland Fulness, diary.

  3. Training and informing: Improving health awareness

        1. The importance of training and informing about health: improving awareness and responsibility. The importance of training and informing about health to increase awareness and responsibility for their health.
        1. Sources of health information: medical sites, scientific journals, books. Recommendations for the search for reliable sources of health information: medical sites, scientific journals, books, consultations with a doctor.
        1. Critical thinking: assessment of the reliability of health information. The development of critical thinking to assess the reliability of information about health and avoid the spread of false information.

  4. Social support and state programs: creating a healthy environment

        1. The role of social support in maintaining health: help and mutual assistance. The importance of social support from the family, friends and society in maintaining health.
        1. State programs for the prevention of diseases: goals, objectives and implementation. Review of state programs for the prevention of diseases: goals, objectives and implementation.
        1. Participation in public initiatives: contribution to the creation of a healthy environment. Encouraging participation in public initiatives aimed at creating a healthy environment and promoting a healthy lifestyle.

  5. Ecology and health: environmental impact on health

        1. The effect of air pollution, water and soil on human health. Description of the negative effects of air pollution, water and soil on human health, including the risk of respiratory diseases, cancer and other health problems.
        1. Measures to improve ecology: reduction of emissions, waste processing, use of environmentally friendly materials. Recommendations for measures to improve ecology, including reducing emissions into the atmosphere, waste processing, using environmentally friendly materials and reducing resource consumption.
        1. The role of each person in the preservation of the environment: personal responsibility. The emphasis on the roles of each person in maintaining the environment, including personal responsibility for reducing waste, energy savings and the use of environmentally friendly products.

  6. Healthy aging: active and long life

        1. The concept of healthy aging: maintaining physical, mental and social well -being in old age. Description of the concept of healthy aging, which implies maintaining physical, mental and social well -being in old age.
        1. Factors contributing to healthy aging: a healthy lifestyle, social activity, positive thinking. A review of factors that contribute to healthy aging, including a healthy lifestyle, social activity, cognitive stimulation and positive thinking.
        1. Strategies for maintaining activity and independence in old age: physical exercises, participation in public life, maintaining cognitive functions. Presentation of strategies to maintain activity and independence in old age, including physical exercises, participation in public life, maintaining cognitive functions and adaptation to age -related changes.

  7. Medical tourism and prevention: health travel

        1. The concept of medical tourism and its role in the prevention of diseases. Discussion of medical tourism as an opportunity to obtain quality medical care and preventive services in other countries.
        1. The choice of direction for medical tourism: criteria and recommendations. Recommendations for choosing a direction for medical tourism, taking into account the quality of medical services, the cost of treatment, the availability of information and cultural features.
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