The influence of bad habits on life expectancy: how to abandon bad habits

The influence of bad habits on life expectancy: how to abandon bad habits

I. Harmful habits and their classification

Bad habits are stable behaviors that negatively affect the physical and mental health of a person, reduce the quality of life and shorten its duration. They are formed gradually, often imperceptibly for the person himself, and over time become automatic, difficult to control and overcome. The classification of bad habits can be based on various criteria, including the nature of the effect on the body, the degree of dependence and social acceptability.

• By the degree of health hazard:

  • The most dangerous: Alcoholism, drug addiction, smoking. These habits cause serious diseases, lead to disability and premature death.
  • Less dangerous, but also harmful: Abuse of caffeine, overeating, lack of sleep, a sedentary lifestyle, dependence on social networks and gadgets. These habits can cause chronic diseases, worsen physical and mental well -being and reduce productivity.

• By the nature of the effect on the body:

  • Physiological: Alcoholism, drug addiction, smoking, overeating, malnutrition, lack of physical activity. Directly affect the work of organs and systems of the body, causing various diseases.
  • Psychological: Game dependence, dependence on social networks, workaholism, shop -enormous. Influence mental health, causing stress, anxiety, depression, social isolation.
  • Social: Failure, the habit of gnawing nails, picking the skin, spending money unnecessary. Influence relations with others, social adaptation and self -esteem.

• By the degree of dependence:

  • Physical dependence: It is characterized by the development of withdrawal syndrome (breaking) upon termination of the use of a substance or action. It is observed with alcoholism, drug addiction, and tobacco course.
  • Psychological dependence: It is characterized by a strong desire or obsessive need for the use of a substance or performing an action, even in the absence of physical breaking. It is observed with game addiction, dependence on social networks, workaholism.

II. The influence of smoking on life expectancy

Smoking is one of the most common and dangerous bad habits, which has a destructive effect on the health and life expectancy. Tobacco smoke contains more than 7000 chemicals, many of which are toxic and carcinogenic.

• The mechanism of effect on the body:

  • Nicotine: It is addictive and dependence, stimulates the cardiovascular system, increases blood pressure and heart rate, and narrows blood vessels.
  • Resins: They contain carcinogens that damage cells of the lungs and other organs, increasing the risk of cancer.
  • Ugal gas (carbon monoxide): It is associated with hemoglobin in the blood, preventing the transportation of oxygen to organs and tissues, causing oxygen starvation.
  • Annoying substances: Damage the mucous membrane of the respiratory tract, causing cough, bronchitis and other respiratory diseases.

• Diseases associated with smoking:

  • Lung cancer: The main cause of cancer death among men and women. The risk of developing lung cancer increases repeatedly with an increase in smoking experience and the number of cigarettes smoked.
  • Chronic obstructive lung disease (COPD): A progressive lung disease, characterized by restriction of the air flow and difficulty breathing. Smoking is the main reason for COPD.
  • Cardiovascular diseases: Myocardial infarction, stroke, atherosclerosis, obliterating endarteritis. Smoking increases blood pressure, blood cholesterol, promotes blood clots and damage to the walls of blood vessels.
  • Other types of cancer: Cancer of the oral cavity, larynx, esophagus, bladder, kidneys, pancreas, cervix.
  • Respiratory diseases: Bronchitis, pneumonia, asthma.
  • Reduced fertility: Men have a violation of spermatogenesis and erectile dysfunction, in women – infertility, premature menopause.
  • Osteoporosis: Reducing bone density, increasing the risk of fractures.
  • Diseases of gums and teeth: Perodontitis, caries, loss of teeth.

• The influence of smoking on life expectancy: Smoking reduces life expectancy by an average of 10-15 years. The sooner a person begins to smoke and the more he smokes cigarettes per day, the stronger the negative impact on life expectancy. Refusal of smoking at any age brings health benefits and increases life expectancy.

• Passive smoking: Inhalation of tobacco smoke with non-smokers also has a negative effect on their health and increases the risk of developing lung, cardiovascular diseases and respiratory diseases. Particularly dangerous smoking for children, pregnant women and people with chronic diseases is especially dangerous.

III. The influence of alcohol on life expectancy

The use of alcohol, especially in large quantities and on a regular basis, has a destructive effect on the health and life expectancy. Alcohol is a toxic substance that damages the cells of the liver, brain and other organs.

• The mechanism of effect on the body:

  • Alcohol metabolism: Alcohol is metabolized in the liver with the formation of acetaldehyde – a toxic substance that damages the liver cell and causes inflammation.
  • Brain exposure: Alcohol depresses the central nervous system, disrupts the coordination of movements, speech, thinking and memory. Long -term alcohol consumption leads to degeneration of brain cells and the development of alcohol encephalopathy.
  • Impact on the cardiovascular system: Alcohol increases blood pressure, blood cholesterol and risk of arrhythmias. Alcohol abuse leads to the development of alcohol cardiomyopathy – heart disease characterized by a decrease in myocardial contractile ability.
  • Impact on the digestive system: Alcohol irritates the mucous membrane of the stomach and intestines, causing gastritis, stomach ulcer and pancreatitis. Long -term alcohol consumption leads to the development of cirrhosis.

• Alcohol related diseases:

  • Cirrhosis: A chronic liver disease characterized by a replacement of normal liver tissue with a scar tissue. Alcohol is one of the main causes of cirrhosis.
  • Alcohol cardiomyopathy: Heart disease characterized by a decrease in myocardial contractility.
  • Pancreatitis: Inflammation of the pancreas. Alcohol is one of the main causes of pancreatitis.
  • Alcohol encephalopathy: Damage to the brain caused by prolonged use of alcohol.
  • Cancer: Cancer of the oral cavity, larynx, esophagus, liver, mammary gland. Alcohol increases the risk of developing these types of cancer.
  • Depression and anxiety disorders: Alcohol can cause or aggravate depression and anxiety disorders.
  • Accidents and injuries: Alcohol disrupts the coordination of movements and reduces the reaction rate, increasing the risk of accidents and injuries.

• The influence of alcohol on life expectancy: Alcohol abuse reduces life expectancy by an average of 5-10 years. The more a person drinks alcohol and the sooner he begins to do this, the stronger the negative impact on life expectancy.

• Moderate alcohol consumption: Some studies show that moderate drinking of alcohol (no more than one drink per day for women and no more than two drinks per day for men) may be associated with a slight reduction in the risk of cardiovascular diseases. However, it is important to remember that even moderate alcohol consumption can be harmful to some people, especially for pregnant women, people with liver diseases and people taking certain drugs.

IV. The influence of drug addiction on life expectancy

Addiction is a chronic disease characterized by uncontrolled use of narcotic substances, despite the negative consequences for health, social life and well -being. Drugs have a destructive effect on all organs and systems of the body, lead to disability and premature death.

• The mechanism of effect on the body:

  • Brain exposure: Drugs change the chemical balance of the brain, disrupt the work of neurotransmitters (dopamine, serotonin, norepinephrine), causing euphoria, dependence and withdrawal syndrome (breaking).
  • Impact on the cardiovascular system: Drugs increase blood pressure, heart rate, increase the risk of arrhythmias, myocardial infarction and stroke.
  • Impact on the respiratory system: Drugs can cause oppression of breathing, pulmonary edema, pneumonia and other respiratory diseases.
  • Impact on the liver and kidneys: Drugs damage the liver and kidneys, leading to the development of hepatitis, cirrhosis of the liver and renal failure.
  • Impact on the immune system: Drugs weaken the immune system, making the body more susceptible to infectious diseases, such as HIV/AIDS, hepatitis B and C, tuberculosis.

• Drug addiction related to:

  • HIV/AIDS: The risk of HIV/AIDS infection is increased among drug addicts that use drugs intravenously due to the use of common syringes and needles.
  • Hepatitis B and C: The risk of hepatitis B and C infection is also increased among drug addicts who use drugs intravenously.
  • Tuberculosis: Addicts are more susceptible to tuberculosis due to a weakened immune system and poor living conditions.
  • Infectious endocarditis: Inner shell infection, which can occur with drug use intravenously.
  • Overdose: The use of too large a drug can lead to an overdose that can be fatal.
  • Mental disorders: Depression, anxiety disorders, psychoses, schizophrenia.

• The influence of drug addiction on life expectancy: Addiction significantly reduces life expectancy. The average life expectancy of drug addicts is 15-20 years less than that of non-Country farms. The risk of premature death is increased due to an overdose, infectious diseases, suicides and accidents.

V. The influence of improper nutrition on life expectancy

Improper nutrition, characterized by excessive consumption of calories, saturated fats, sugar and salt, as well as insufficient consumption of fruits, vegetables, fiber and healthy fats, has a negative effect on the health and life expectancy.

• The mechanism of effect on the body:

  • Obesity: Excessive calorie intake leads to obesity, which is a risk factor for the development of many chronic diseases.
  • Improving blood cholesterol: Excessive consumption of saturated fats and cholesterol leads to an increase in blood cholesterol, which contributes to the formation of atherosclerotic plaques and the development of cardiovascular diseases.
  • Improving blood pressure: Excessive salt consumption leads to an increase in blood pressure, which increases the risk of stroke and cardiovascular disease.
  • Violation of carbohydrate metabolism: Excessive sugar consumption leads to a violation of carbohydrate metabolism and the development of type 2 diabetes.
  • Deficiency of vitamins and minerals: Insufficient consumption of fruits, vegetables and other beneficial products leads to a deficiency of vitamins and minerals, which weakens the immune system and increases the risk of various diseases.

• Diseases associated with malnutrition:

  • Obesity: The main risk factor for the development of type 2 diabetes, cardiovascular diseases, some types of cancer and other chronic diseases.
  • Type 2 diabetes: The disease characterized by a violation of carbohydrate metabolism and an increased blood sugar.
  • Cardiovascular diseases: Myocardial infarction, stroke, atherosclerosis, hypertension.
  • Some types of cancer: Cancer of the colon, mammary gland, prostate gland.
  • Osteoporosis: Reducing bone density, increasing the risk of fractures.
  • Gallstone disease: The formation of stones in the gall bladder.
  • Gout: The disease of the joints caused by an increased level of uric acid in the blood.

• The influence of improper nutrition on life expectancy: Improper nutrition reduces life expectancy by an average of 5-10 years. The risk of premature death is increased due to the development of chronic diseases associated with malnutrition.

VI. The influence of a sedentary lifestyle on life expectancy

A sedentary lifestyle, characterized by insufficient physical activity, has a negative effect on the health and life expectancy. The lack of regular physical exercises increases the risk of developing many chronic diseases.

• The mechanism of effect on the body:

  • Reducing muscle mass and strength: The lack of physical activity leads to a decrease in muscle mass and strength, which worsens physical performance and increases the risk of injuries.
  • Reduced bone density: The lack of physical activity, especially exercises with the load, leads to a decrease in bone density and an increase in the risk of osteoporosis.
  • Violation of metabolism: The lack of physical activity leads to metabolic disorders, a decrease in sensitivity to insulin and an increase in the risk of developing diabetes of type 2.
  • Improving blood cholesterol: The lack of physical activity leads to an increase in blood cholesterol, which contributes to the formation of atherosclerotic plaques and the development of cardiovascular diseases.
  • Deterioration of the cardiovascular system: The lack of physical activity leads to a deterioration in the work of the cardiovascular system, a decrease in the contractile ability of the myocardium and an increase in the risk of hypertension.
  • Weakening of the immune system: The lack of physical activity weakens the immune system, making the body more susceptible to infectious diseases.

• Diseases associated with a sedentary lifestyle:

  • Obesity: A sedentary lifestyle is one of the main risk factors for the development of obesity.
  • Type 2 diabetes: A sedentary lifestyle increases the risk of developing type 2 diabetes.
  • Cardiovascular diseases: Myocardial infarction, stroke, atherosclerosis, hypertension.
  • Osteoporosis: A sedentary lifestyle increases the risk of osteoporosis.
  • Some types of cancer: Cancer of the colon, mammary gland, prostate gland.
  • Depression and anxiety disorders: A sedentary lifestyle can contribute to the development of depression and anxiety disorders.

• The influence of a sedentary lifestyle on life expectancy: A sedentary lifestyle reduces life expectancy by an average of 3-5 years. The risk of premature death is increased due to the development of chronic diseases associated with a sedentary lifestyle.

VII. The impact of stress on life expectancy

Chronic stress has a negative effect on the health and life expectancy. The constant effect of stress factors leads to a violation of the work of the nervous, endocrine and immune systems.

• The mechanism of effect on the body:

  • Activation of the sympathetic nervous system: With stress, a sympathetic nervous system is activated, which leads to an increase in blood pressure, heart rate and stress hormones (cortisol, adrenaline).
  • Suppression of the immune system: Chronic stress suppresses the immune system, making the body more susceptible to infectious diseases.
  • Disruption of the cardiovascular system: Chronic stress damages the walls of blood vessels, promotes the formation of atherosclerotic plaques and increases the risk of developing cardiovascular diseases.
  • Disruption of the digestive system: Chronic stress can cause digestive disorders, such as gastritis, stomach ulcer and irritable intestinal syndrome.
  • Sleep violation: Chronic stress can cause insomnia and other sleep disturbances.

• Diseases associated with stress:

  • Cardiovascular diseases: Myocardial infarction, stroke, atherosclerosis, hypertension.
  • Depression and anxiety disorders: Chronic stress is one of the main risk factors for the development of depression and anxiety disorders.
  • Autoimmune diseases: Rheumatoid arthritis, systemic lupus erythematosus, multiple sclerosis.
  • Irritable intestine syndrome: Digestion disorder characterized by abdominal pain, bloating and changing the stool.
  • Migraine: Strong headache, often accompanied by nausea and vomiting.
  • Insomnia: Sleep violation, characterized by the difficulty of falling asleep, frequent awakening at night and early awakening in the morning.

• The influence of stress on life expectancy: Chronic stress reduces life expectancy by average by 2-3 years. The risk of premature death is increased due to the development of chronic diseases associated with stress.

VIII. Psychological aspects of abandoning bad habits

The rejection of bad habits is a complex and multifaceted process that requires not only physical efforts, but also psychological training. It is important to understand the psychological mechanisms of the formation of dependencies and own effective strategies for overcoming traction to bad habits.

• Motivation: The definition of clear and strong motivation is the first and most important step towards getting rid of a bad habit. It is important to realize the negative consequences of the bad habit of health, well -being and life expectancy, as well as present the positive changes that will occur after abandoning it.

• Self -awareness: It is important to realize your triggers – situations, thoughts, feelings and places that provoke a craving for a bad habit. Making a self -observation diary can help identify these triggers and develop strategies for avoiding or overcoming them.

• Self -control: Self -control is the ability to control your impulses and resist the temptations. Exercises for the development of self -control, such as meditation, awareness and delay in remuneration, can help strengthen willpower.

• Cognitive restructuring: It is important to change the negative thoughts and beliefs associated with a bad habit. For example, if a person smokes in order to cope with stress, he needs to learn other, healthier methods of stress control.

• Emotional regulation: Bad habits are often used to suppress or avoid negative emotions. It is important to learn how to recognize and express your emotions in a healthy way, for example, through communication with loved ones, playing sports or creativity.

• Support: Support from family, friends, colleagues or therapist can greatly facilitate the process of abandoning a bad habit. Support groups, such as anonymous alcoholics or anonymous drug addicts, provide the opportunity to communicate with people who have similar problems and receive support and inspiration.

• The gradual refusal vs. A sharp refusal: There are two main approaches to the rejection of a bad habit: a gradual refusal and a sharp refusal. A gradual refusal involves a gradual decrease in the amount of a substance used or time spent on harmful effects. A sharp refusal implies immediate and complete cessation of the use of substance or performing an action. The choice of approach depends on the individual characteristics of a person, the degree of dependence and the nature of the bad habit.

• Overcoming breakdowns: Disruptions are a normal part of the process of abandoning a bad habit. It is important not to give up after a breakdown, but to analyze the reasons for its occurrence and develop strategies for its prevention in the future. It is necessary to perceive the breakdown as an opportunity for training and growth, and not as a failure.

• Reward: A reward for achieving on the way to get rid of a bad habit can help maintain motivation and strengthen new, healthy habits. The reward should be positive and not related to a bad habit.

IX. Practical methods of smoking refusal

Refusal of smoking is a complex, but quite achievable process. There are many effective methods that can help the smoker quit smoking and improve their health.

• Nicotin -replacement therapy (NZT): NZT includes the use of nicotine plasters, chewing gum, pastilles, inhalers and sprays for the nose. NZT helps to reduce the symptoms of withdrawal (breaking) and craving for smoking, allowing you to gradually reduce the dose of nicotine and abandon smoking.

• Drug therapy: There are two main drugs used to treat nicotine dependence: Vareniklin (Champix) and Bupropion (Ziban). Vareniklin blocks nicotine receptors in the brain, reducing smoking craving and the effect of nicotine. Bupropion is an antidepressant that can also help reduce smoking craving and symptoms of withdrawal.

• Psychological support and counseling: Psychological support and counseling can help the smokehouse develop strategies for overcoming traction to smoking, managing stress and preventing breakdowns. Individual or group counseling can be very effective in combination with NZT or drug therapy.

• Alternative methods: Some smokers find alternative methods, such as acupuncture, hypnosis and herbal drugs. However, scientific data on the effectiveness of these methods are limited.

• Tips for a successful rejection of smoking:

  • Determine the refusal date and adhere to it.
  • Report your decision to quit smoking to family, friends and colleagues.
  • Avoid situations and places that provoke smoking craving.
  • Find the ways to cope with stress without smoking (for example, sports, meditation, hobbies).
  • Drink a lot of water.
  • Replace cigarettes with healthy snacks (for example, fruits, vegetables).
  • Keep your hands busy (for example, an anti -stress ball).
  • Join the support group.
  • Remember your reasons to quit smoking.
  • Do not give up after breakdowns.

X. Practical methods of abandoning alcohol

Refusing alcohol is an important step towards improving health and well -being. There are various methods that can help a person quit drinking and leading a sober lifestyle.

• Detoxification: Detoxification is the process of eliminating alcohol from the body. Detoxification can be necessary for people with severe alcohol dependence in order to safely overcome the symptoms of withdrawal (breaking). Detoxification is usually carried out at a medical institution under the supervision of doctors.

• Drug therapy: There are drugs that can help reduce traction to alcohol and prevent relapse. Naltrexon blocks opioid receptors in the brain, reducing the euphoric effect of alcohol. Acamprosat helps restore the chemical balance of the brain, violated by the use of alcohol. Disulfir (antabus) causes unpleasant physical symptoms (nausea, vomiting, headache) when drinking alcohol, which helps to prevent use.

• Psychological support and counseling: Psychological support and counseling can help a person understand the reasons for drinking alcohol, develop strategies for overcoming traction to alcohol, managing stress and preventing relapse. Individual or group counseling, as well as participation in support groups, such as anonymous alcoholics, can be very effective.

• Rehabilitation programs: Rehabilitation programs offer an integrated approach to the treatment of alcohol dependence, including detoxification, drug therapy, psychological support, counseling, group therapy and training in sober life skills. Rehabilitation programs can be stationary (living in a rehabilitation center) or outpatients (visiting the rehabilitation center several times a week).

• Tips for a successful refusal of alcohol:

  • Recognize your problem with alcohol.
  • Seek the doctor, psychologist or narcologist for help.
  • Report your decision to quit drinking family, friends and colleagues.
  • Avoid situations and places that provoke a craving for alcohol.
  • Find new hobbies and classes that will replace the use of alcohol.
  • Learn to cope with stress without alcohol (for example, sports, meditation, hobbies).
  • Visit support groups.
  • Remember your reasons to quit drinking.
  • Do not give up after breakdowns.

XI. Practical methods of rejection of drugs

Refusing drugs is a complex and long process that requires professional help and strong motivation. There are many effective methods of treating drug addiction that can help a person return to a healthy and full life.

• Detoxification: Detoxification is the process of drug removal from the body. Detoxification can be dangerous and requires medical observation, especially when depending on opioids and alcohol. In the process of detoxification, drugs can be used to alleviate the symptoms of withdrawal (breaking).

• Drug therapy: There are drugs that can help reduce traction to drugs and prevent relapse. Methadone and buusrerphin are used to treat opioid dependence, reducing the craving for opioids and facilitating the symptoms of withdrawal. Naltrexon blocks opioid receptors in the brain, preventing the euphoric effect of opioids.

• Psychological support and counseling: Psychological support and counseling play an important role in the treatment of drug addiction. Cognitive-behavioral therapy (KPT) helps a person change the negative thoughts and behavior associated with drug use. Motivation interviewing helps a person strengthen motivation to change and commit treatment. Family therapy can help improve family relationships and create a supporting environment for recovery.

• Rehabilitation programs: Rehabilitation programs offer an integrated approach to the treatment of drug addiction, including detoxification, drug therapy, psychological support, counseling, group therapy, training in sober life and support after treatment. Rehabilitation programs can be stationary (living in a rehabilitation center) or outpatients (visiting the rehabilitation center several times a week).

• Support groups: Participation in support groups, such as anonymous drug addicts (AN), can be very useful for people who recover from drug addiction. Support groups provide an opportunity to communicate with people who have similar problems, receive support and inspiration, as well as share their experience and knowledge.

• Tips for a successful refusal of drugs:

  • Recognize your problem with drugs.
  • Seek the doctor, psychologist or narcologist for help.
  • Replace your decision to quit drugs to family, friends and colleagues.
  • Avoid situations and places that provoke a craving for drugs.
  • Find new hobbies and classes that will replace drug use.
  • Learn to cope with stress without drugs (for example, sports, meditation, hobbies).
  • Visit support groups.
  • Remember your reasons to quit drugs.
  • Do not give up after breakdowns.

XII. Formation of healthy habits to increase life expectancy

The rejection of bad habits is only part of the path to increasing life expectancy. It is also necessary to form healthy habits that will strengthen health and increase the quality of life.

• Proper nutrition: Balanced diet, rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats, is the basis of health and longevity. Limit the consumption of saturated fats, trans fats, sugar and salt.

• Regular physical activity: Regular physical exercises strengthen the cardiovascular system, increase immunity, improve mood and help maintain healthy weight. It is recommended to engage in moderate intensity of at least 150 minutes a week or a high intensity of at least 75 minutes a week.

• Healthy sleep: A sufficient sleep (7-8 hours a day) is important for restoring the body, strengthening immunity and improving cognitive functions. Observe sleep mode, create comfortable sleeping conditions and avoid using caffeine and alcohol before bedtime.

• Stress management: Find effective ways to control stress, such as meditation, yoga, tai-chi, communication with loved ones, hobby and stay in nature. Avoid situations and people who cause stress.

• Regular medical examinations: Regular medical examinations allow you to identify diseases in the early stages and prevent their development. Pass the recommended screening examinations in accordance with age and sex.

• Refusal of bad habits: Avoid smoking, alcohol abuse and drug use.

• Social activity: Support for active social life, communicate with friends and family, engage in social activities. Social activity improves mood, reduces the risk of depression and increases life expectancy.

• Positive thinking: Develop positive thinking, be grateful for what you have