to live a long and happy life

To live a long and happy life: a complex guide

I. The foundation of longevity and well -being: the basics of a healthy lifestyle

1. Nutrition: the key to physical and mental health

   a. Mediterranean diet: Golden standard of longevity.
   i. Olive oil: The heart of the Mediterranean diet, rich in mono -saturated fats, antioxidants (polyphenols) and anti -inflammatory compounds. Promotes the health of the cardiovascular system, reduces the risk of developing type 2 diabetes and some types of cancer. Studies show that the regular use of olive oil is associated with an increase in life expectancy. II. Fish and seafood: The main source of omega-3 fatty acids (EPK and DGK) necessary for the health of the brain, heart and joints. Fish, such as salmon, sardines, tuna and mackerel, is rich in vitamin D, selenium and other important nutrients. It is recommended to eat fish at least twice a week. III. Fruits and vegetables: A key source of vitamins, minerals, fiber and antioxidants. A variety of colors and species provides a wide range of nutrients. It is recommended to use at least five portions of fruits and vegetables per day. Particular attention should be paid to leaf green vegetables, berries, citrus fruits and cruciferous vegetables. IV. Whole grain products: The source of fiber, which promotes saturation, improves digestion and stabilizes blood sugar. Choose whole grain bread, brown rice, oatmeal, film and other whole cereals instead of processed grain products. v. Legumes: An excellent source of protein, fiber, iron and other important nutrients. Beans, lentils, chickpeas and peas are universal products that can be used in various dishes. VI. Nuts and seeds: We are rich in useful fats, protein, fiber and antioxidants. Almonds, walnuts, cashews, chia seeds, flax seeds – excellent snacks and additives to dishes. VII. Moderate use of dairy products: Give preference to low -fat dairy products, such as yogurt and cheese. Yogurt contains probiotics that are beneficial for the health of the intestines. VIII. Limiting red meat and processed meat products: It is recommended to eat red meat in moderate quantities (no more than 1-2 times a week) and avoid processed meat products, such as sausage and bacon. IX. Wine in moderate quantities (optional): Red wine contains resveratrol, an antioxidant that can be useful for the health of the heart. However, the use of alcohol should be moderate (no more than one drink per day for women and no more than two drinks per day for men). x. Herbs and spices: Add the taste and aroma of dishes, and also have antioxidant and anti -inflammatory properties. Use herbs and spices such as turmeric, ginger, garlic, oregano and rosemary.

   b. The importance of micronutrients: vitamins and minerals.
   i. Vitamin D: It is necessary for the health of bones, immune system and mental health. Many people experience vitamin D, especially in the winter months. It is recommended to check the level of vitamin D and take additives if necessary. II. Vitamin B12: It is important for the health of the nervous system and the formation of red blood cells. It is especially important for vegetarians and vegans, as it is mainly contained in animal products. III. Calcium: It is necessary for the health of bones and teeth. It is important to get enough calcium with food or additives, especially for women during menopause. IV. Iron: It is necessary for transporting oxygen in the blood. Iron deficiency can lead to anemia. It is important to consume products rich in iron, such as meat, legumes and leaf green vegetables. v. Magnesium: Participates in more than 300 enzymatic reactions in the body. It is important for the health of muscles, nerves and cardiovascular system. VI. Zinc: It is necessary for the immune system, wound healing and reproductive function. VII. Omega-3 fatty acids (EPA and DHA): It is necessary for the health of the brain, heart and joints. Can be obtained from fish, seafood or additives. VIII. Probiotics: Useful bacteria that live in the intestines. Important to the health of the digestive system and the immune system. You can get from yogurt, kefir, sauer cabbage and other fermented products.

   c. Hydratation: maintaining the water balance.
   i. How much water do you need to drink per day? General recommendations – about 8 glasses of water per day. However, the need for water can vary depending on the level of physical activity, climate and health status. II. Advantages of hydration: Improving digestion, maintaining normal body temperature, improving cognitive functions, skin and joint health. III. How to increase water consumption: Carry a water bottle with you, drink water between meals, add fruits and herbs to water for taste, consume foods with a high water content (for example, watermelon, cucumbers). IV. Avoid sweet drinks: Sweet drinks, such as carbonated drinks and juices, contain a lot of sugar and few nutrients. They can lead to weight gain, type 2 diabetes and other health problems.

   d. Restriction of processed products and sugar.
   i. Processed products: Often contain a lot of sugar, salt, fats and artificial additives. They can be harmful to health and contribute to the development of various diseases. II. Hidden sugar: Sugar is found in many processed products, even in those that do not seem sweet. Read the labels and pay attention to the amount of sugar. III. The effect of sugar on health: Excessive sugar consumption can lead to weight gain, type 2 diabetes, cardiovascular diseases, caries and other health problems. IV. Sugar alternatives: Use natural sweeteners, such as stevia, eryritol or honey in moderate quantities.

2. Physical activity: movement – life.

   a. Aerobic exercises: heart and lung health.
   i. Types of aerobic exercises: Running, walking, swimming, cycling, dancing, aerobics. II. Recommended duration: At least 150 minutes of moderate intensity or 75 minutes of high intensity per week. III. Advantages of aerobic exercises: Improving the health of the heart and lungs, a decrease in the risk of developing cardiovascular diseases, type 2 diabetes, some types of cancer, strengthening bones and muscles, improving mood and sleep. IV. How to start: Start small and gradually increase the intensity and duration of training.

   b. Power training: strengthening muscles and bones.
   i. Types of strength training: Heights, using simulators, exercises with their own weight (push -ups, squats, pull -ups). II. Recommended frequency: At least two times a week, paying attention to all basic muscle groups. III. Advantages of strength training: Strengthening muscles and bones, improving metabolism, reducing the risk of osteoporosis, improving posture and balance. IV. How to start: Start with lightweights and gradually increase them. Contact the coach to obtain recommendations on the correct technique of performing exercises.

   c. Flexibility and stretching: maintaining joint mobility.
   i. Types of flexibility exercises: Stretching, yoga, Pilates. II. Recommended frequency: Daily or several times a week. III. Advantages of flexibility exercises: Maintaining joint mobility, reducing the risk of injuries, improving posture, removal of tension in the muscles. IV. How to execute stretching: Stretch the muscles to a feeling of slight tension, hold the position for 15-30 seconds.

   d. Integration of physical activity into everyday life.
   i. Walking: Try to walk as much as possible, for example, to work, to the store or just for a walk. II. Lifting up the stairs: Use the stairs instead of an elevator. III. Active games: Play with children or grandchildren in the fresh air. IV. Work in the garden: Work in the garden is a great way to get physical activity and enjoy nature. v. Dancing: Dancing is a cheerful and effective way to get aerobic load.

3. Sleep: restoration and regeneration.

   a. How much sleep is needed?
   i. Recommended duration: 7-9 hours of sleep per day for most adults. II. Individual needs: The need for a dream can vary depending on the age, level of physical activity and health status. III. The consequences of lack of sleep: Deterioration of cognitive functions, reducing immunity, increasing the risk of developing chronic diseases, deterioration of mood and sleep.

   b. Sleep hygiene: creating optimal conditions.
   i. Sleep mode: Go to bed and wake up at the same time every day, even on the weekend. II. Dark, quiet and cool room: Create optimal sleep conditions in the bedroom. III. Convenient mattress and pillow: Select a mattress and a pillow that provide good support and comfort. IV. Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. v. Do not use electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin, hormone regulating sleep. VI. Relaxing rituals before bedtime: Take a warm bath, read the book or listen to music before going to bed.

   c. Stress and anxiety management: impact on sleep.
   i. Relaxation techniques: Meditation, yoga, deep breath. II. Physical activity: Regular physical exercises can help reduce stress and anxiety. III. Appeal to a specialist: If you experience chronic stress or anxiety, contact a psychologist or psychotherapist.

4. Stress management: preservation of mental balance.

   a. Identification of stress sources.
   i. Work: High load, conflicts with colleagues, uncertainty in work. II. Relationship: Conflicts with a partner, family or friends. III. Finance: Lack of money, debts. IV. Health: Chronic diseases, pain. v. Daily worries: Traffic jams, household problems.

   b. Strategies for overcoming stress.
   i. Relaxation techniques: Meditation, yoga, deep breath. II. Physical activity: Regular physical exercises can help reduce stress. III. Social support: Communicate with friends and family, share your feelings. IV. Hobbies and interests: Do what you like and bring pleasure. v. Time management: Organize your time to avoid overload. VI. Establishment of borders: Learn to say no things that overload you. VII. Positive thinking: Focus on the positive aspects of your life. VIII. Appeal to a specialist: If you cannot cope with stress yourself, contact a psychologist or psychotherapist.

   c. Minfulness: Conscious presence in the moment.
   i. Mindfulness practice: Focus on the present moment without condemning your thoughts and feelings. II. Meditation of awareness: Find a quiet place, sit comfortably and focus on your breath. III. Minfulness in everyday life: Pay attention to your feelings when you eat, go or talk with people.

5. Refusal of bad habits: health above all.

   a. Smoking: The largest enemy of longevity.
   i. The effect of smoking on health: Lung cancer, cardiovascular diseases, chronic obstructive lung disease (COPD), other types of cancer, premature aging. II. Advantages of smoking refusal: Improving the health of the heart and lungs, reducing the risk of cancer, increasing life expectancy. III. How to quit smoking: Use nicotine plasters, chewing gum, electronic cigarettes or consult a doctor to obtain consultation and drug support.

   b. Alcohol abuse: moderation is the key to health.
   i. The effect of alcohol abuses on health: Cirrhosis of the liver, cardiovascular diseases, cancer, brain damage, mental disorders. II. Moderate alcohol consumption: No more than one drink per day for women and no more than two drinks per day for men. III. How to reduce alcohol consumption: Avoid situations in which you usually drink, drink water between alcoholic beverages, ask friends and family to support you.

   c. Drugs: a complete refusal to preserve life.
   i. The effect of drugs on health: Dependence, brain damage, cardiovascular diseases, mental disorders, overdose, death. II. How to get help: Contact the narcological dispensary or to a psychologist.

II. Social life and psychological well -being: important components of happiness

1. Social ties: support and mutual assistance.

   a. The importance of relations: family, friends, community.
   i. The influence of social relations on health: Improving mental health, reducing the risk of depression and anxiety, strengthening immunity, increasing life expectancy. II. How to maintain social ties: Spend time with family and friends, join clubs and organizations, engage in volunteering.

   b. Development and maintenance of healthy relationships.
   i. Communication: Communicate openly and honestly, express your feelings and listen to others. II. Respect: Respect the opinions and boundaries of other people. III. Trust: Be reliable and deserve confidence. IV. Support: Support your loved ones in difficult times. v. Conflict resolution: Know how to resolve conflicts peacefully.

   c. The fight against loneliness and isolation.
   i. Reasons for loneliness: Lack of social ties, loss of loved ones, moving to a new place. II. How to deal with loneliness: Join clubs and organizations, engage in volunteering, attend events, make new acquaintances.

2. Mental health: Caring for emotional well -being.

   a. Signs of mental health problems.
   i. Depression: Constant sadness, loss of interest in life, fatigue, problems with sleep and appetite. II. Anxiety: Excessive anxiety, fear, irritability, sleep problems. III. Panic attacks: Sudden bouts of fear, accompanied by rapid heartbeat, sweating, dizziness. IV. Bipolar disorder: The mood swings from euphoria to depression. v. Schizophrenia: Violation of thinking, hallucinations, nonsense.

   b. Ways to maintain mental health.
   i. Self -help: Caring for yourself, a healthy lifestyle, relaxation techniques, Mindfulnes. II. Social support: Communication with friends and family, participation in support groups. III. Professional help: Psychotherapy, drug treatment.

   c. Application for help: when necessary.
   i. To whom to contact: Psychologist, psychotherapist, psychiatrist. II. How to find a specialist: Contact your doctor, look on the Internet or ask friends.

3. Positive thinking: optimism and gratitude.

   a. Advantages of positive thinking.
   i. Improving mental health: Reducing the risk of depression and anxiety. II. Strengthening immunity: Increasing the body’s resistance to diseases. III. Increase in life expectancy: Studies show that optimists live longer. IV. Improving relations: Positive people are more attractive to others.

   b. How to develop positive thinking.
   i. Gratitude: Every day find something for which you are grateful. II. Focus on the positive: Pay attention to the positive aspects of your life. III. Pressing: Poophorize negative thoughts into positive ones. IV. Preview: Imagine success and happiness. v. Surround yourself with positive people: Communicate with people who support you and inspire you.

   c. Overcoming negative thoughts and attitudes.
   i. Identification of negative thoughts: Pay attention to your thoughts and notice when they become negative. II. Disputing negative thoughts: Ask yourself questions about how true your negative thoughts are. III. Replacing negative thoughts with positive: Find positive alternatives to negative thoughts.

4. Setting goals and achieving: a sense of goal and direction.

   a. The importance of goals in life.
   i. Feeling of goal and direction: Goals give us the meaning of life and help us move forward. II. Motivation and energy: The goals motivate us and give us energy to achieve success. III. Satisfaction and happiness: Achieving goals brings us a sense of satisfaction and happiness.

   b. How to set realistic and achievable goals.
   i. Smart-whole: Specific, measurable, achievable, relevant, limited in time. II. Break big goals into small steps: This facilitates the process of achieving the goal and makes it more controlled. III. Create an action plan: Determine what you need to do to achieve your goal. IV. Be flexible: Be prepared to change your plan, if necessary.

   c. Celebrating success and extracting lessons from failures.
   i. Celebrating success: Let yourself celebrate your successes, even small ones. II. Removing lessons from failures: Consider failures as an opportunity to learn and grow. III. Do not be afraid to ask for help: If you need help in achieving your goal, do not hesitate to ask her.

5. Training and development: continuous growth and self -improvement.

   a. The importance of learning throughout life.
   i. Brain development: Training supports the brain active and healthy. II. Expansion of the horizons: Learning allows us to learn new and expand our horizons. III. Improving skills: Education helps us develop new skills and improve old ones. IV. Satisfaction and happiness: Training brings us a sense of satisfaction and happiness.

   b. Methods of training and development.
   i. Reading books and articles: Reading is a great way to learn new and expand your horizons. II. Attending courses and trainings: Courses and trainings are a great way to develop new skills and gain new knowledge. III. Online learning: Online learning is a convenient and affordable way to study at your own pace. IV. Communication with experts: Communication with experts is a great way to get valuable knowledge and tips. v. Trips: Traveling is a great way to learn about other cultures and expand your horizons.

   c. Exit from the comfort zone: new challenges and opportunities.
   i. Advantages of leaving the comfort zone: Development, growth, self -confidence, new opportunities. II. How to get out of the comfort zone: Start small, try new things, do not be afraid to take risks. III. Acceptance of failure: Be prepared for the fact that you will not always succeed the first time.

III. Prevention of diseases: Active health management

1. Regular medical examinations: Early identification of problems.

   a. The importance of preventive examinations.
   i. Early detection of diseases: Many diseases can be successfully treated if they are detected at an early stage. II. Risk assessment: Doctors can evaluate your risks of developing various diseases and give recommendations for their prevention. III. Maintenance of health: Regular examinations help maintain health and prevent the development of diseases.

   b. Recommended examinations and screening at different ages.
   i. General inspection: Measurement of blood pressure, pulse, weight, height, body temperature. II. Blood and urine tests: General blood test, biochemical blood test, urine analysis. III. Electrocardiogram (ECG): Assessment of the work of the heart. IV. Fluorography: Evaluation of the state of the lungs. v. Mammography: Breast cancer screening (for women). VI. PAP test: Screening of cervical cancer (for women). VII. Colonoscopy: Skreeting of colon cancer. VIII. Testing vision and hearing: Regular vision of vision and hearing is important for maintaining health. IX. Dental inspection: Regular dental examination is important for maintaining the health of teeth and gums.

   c. Individual prevention plan: consultation with a doctor.
   i. Discuss with the doctor your risks of developing diseases: The doctor can evaluate your risks of developing various diseases and give recommendations for their prevention. II. Make an individual prevention plan: Together with the doctor, make a plan of preventive measures that will take into account your individual needs and risks. III. Follow the doctor’s recommendations: Follow the recommendations of a doctor on the prevention of diseases.

2. Vaccination: protection against infectious diseases.

   a. The importance of health vaccination.
   i. Prevention of infectious diseases: Vaccination is an effective way to protect against many dangerous infectious diseases. II. Protection of others: Vaccination helps to protect others, especially children and people with weakened immunity. III. Prevention of epidemics: Vaccination helps to prevent epidemics of infectious diseases.

   b. Recommended adult vaccines.
   i. Flu: An annual flu vaccination is recommended for all adults. II. Pneumococcal infection: Vaccination from pneumococcal infection is recommended for people over 65 years old and people with certain diseases. III. Tel, diphtheria, pertussis (DTP): Revaccination of ATS is recommended every 10 years. IV. Measles, rubella, mumps (PDA): The vaccination of the CPC is recommended for people who were not vaccinated in childhood or have not illuminated by these diseases. v. Chicken pox: Vaccination from chickenpox is recommended for people who did not hurt chickenpox in childhood. VI. Shingles: Vaccination from enclosing deprivation is recommended for people over 50 years of age. VII. Hepatitis A and B: Hepatitis A and B vaccination is recommended for people with an increased risk of infection. VIII. Human papilloma virus (HPV): Vaccination from HPV is recommended for young people under 26 years old.

   c. Consultation with a doctor about the necessary vaccines.
   i. Discuss with the doctor your risks of developing infectious diseases: The doctor can evaluate your risks of developing various infectious diseases and give recommendations on vaccination. II. Get the necessary vaccines: Follow the recommendations of a vaccination doctor.

3. Prevention of cardiovascular diseases: heart health is the basis of longevity.

   a. Risk factors of cardiovascular disease.
   i. High blood pressure: Increased blood pressure increases the risk of developing a heart attack, stroke and other cardiovascular diseases. II. High cholesterol level: A high level of cholesterol in the blood can lead to the formation of plaques in the arteries, which increases the risk of developing cardiovascular diseases. III. Smoking: Smoking damages blood vessels and increases the risk of developing cardiovascular diseases. IV. Diabetes: Diabetes increases the risk of developing cardiovascular diseases. v. Obesity: Obesity increases the risk of developing cardiovascular diseases. VI. Insufficient physical activity: Insufficient physical activity increases the risk of developing cardiovascular diseases. VII. Inal meals: Incorrect nutrition, rich in saturated fats, transfiners, cholesterol and sodium, increases the risk of developing cardiovascular diseases. VIII. Stress: Stress can increase the risk of developing cardiovascular diseases. IX. Heredity: Heredity plays a role in the development of cardiovascular diseases.

   b. Prevention measures of cardiovascular diseases.
   i. Control of blood pressure: Regularly measure blood pressure and take measures to control it if it is increased. II. Cholesterol level control: Spearly check the blood cholesterol level and take measures to control it if it is increased. III. Refusal of smoking: Throw smoking. IV. Diabetes control: Control blood sugar if you have diabetes. v. Weight loss: Reset excess weight if you have overweight or obesity. VI. Regular physical activity: Do physical exercises for at least 150 minutes a week. VII. Proper nutrition: Adhere to a healthy diet rich in fruits, vegetables, whole grain products and low -fat protein. Limit the consumption of saturated fats, trans fats, cholesterol and sodium. VIII. Stress management: Learn to manage stress using relaxation, meditation or yoga techniques.

   c. Consultation with a doctor about risk factors and prevention.
   i. Discuss with the doctor your risk factors for the development of cardiovascular diseases: The doctor can evaluate your risks of developing cardiovascular diseases and give recommendations for their prevention. II. Make an individual prevention plan: Together with the doctor, make a plan of preventive measures that will take into account your individual needs and risks. III. Follow the doctor’s recommendations: Follow the recommendations of a doctor on the prevention of cardiovascular diseases.

4. Cancer prevention: risk reduction and early detection.

   a. Risk factors for cancer.
   i. Smoking: Smoking is the main risk factor for the development of lung cancer, mouth, throat, esophagus, bladder, kidneys, pancreas, cervix and other types of cancer. II. Inal meals: Improper nutrition, poor fruits and vegetables and rich in processed foods, red meat and sugar, increases the risk of cancer. III. Obesity: Obesity increases the risk of breast cancer, colon, kidneys, esophagus, uterus and other types of cancer. IV. Insufficient physical activity: Insufficient physical activity increases the risk of developing colon, breast and other types of cancer. v. Ultraviolet radiation: Ultraviolet radiation from the sun and solariums increases the risk of skin cancer. VI. Infections: Some infections, such as human papillomavirus (HPV), hepatitis B and C, human immunodeficiency virus (HIV), increase the risk of cancer. VII. Heredity: Heredity plays a role in the development of some types of cancer. VIII. Age: The risk of cancer is increased with age. IX. The effect of chemicals: The impact of certain chemicals, such as asbestos, benzene and radon, increases the risk of cancer.

   b. Cancer prevention measures.
   i. Refusal of smoking: Throw smoking. II. Proper nutrition: Adhere to a healthy diet rich in fruits and vegetables. Limit the consumption of processed products, red meat and sugar. III. Maintaining a healthy weight: Maintain healthy weight. IV. ** regular physical