Alternative Badam: Healthy Life

Alternative Badam: Healthy Life

Part 1: Health foundation – Nutrition

1. Understanding the role of nutrition in general health:

   1. 1. Cell level: Food – building material and source of energy for each cell. The lack of necessary nutrients leads to a violation of cellular functions and, as a result, to diseases. A balanced diet provides optimal regeneration, growth and functioning of cells.
   2. 1. Hormonal balance: Food directly affects the production of hormones. For example, a sufficient amount of protein is necessary for the synthesis of hormones that regulate the mood and appetite. The deficiency of certain fats can disrupt the synthesis of sex hormones.
   3. 1. Immune system: About 70% of immune cells are in the intestines. Healthy nutrition, rich in fiber and probiotics, supports the health of intestinal microbiota, which, in turn, strengthens immunity.

2. The principles of balanced nutrition:

   1. 1. Macronutrients (proteins, fats, carbohydrates):

      2. 1. 1. Squirrels: Indispensable for constructing and restoring tissues, synthesis of enzymes and hormones. Sources: low -fat meat, poultry, fish, eggs, legumes, tofu, nuts and seeds. Recommended daily norm: 0.8-1.2 grams per kilogram of body weight, depending on the level of physical activity.
      3. 1. 1. Fat: It is necessary for the assimilation of fat -soluble vitamins, the protection of organs and maintaining the hormonal balance. It is important to choose healthy fats: unsaturated (olive oil, avocados, nuts, fatty fish) and limit saturated (red meat, butter) and trans fats (fast food, pastries). It is recommended 20-35% of the total calorie.
      4. 1. 1. Carbohydrates: The main source of energy. Preference should be given to complex carbohydrates (whole grain products, vegetables, fruits), which are slowly absorbed and provide a stable blood sugar, avoiding fast carbohydrates (sweets, carbonated drinks, white bread) that cause sharp jumps in sugar. 45-65% of the total calibration is recommended.

   2. 1. Micronutrients (vitamins and minerals):

      2. 1. 1. Vitamins: It is necessary for various biochemical processes in the body. Each vitamin performs its own specific function. For example, vitamin C strengthens immunity, vitamin D is necessary for bone health, and group B vitamins are involved in energy exchange.
      3. 1. 1. Minerals: They participate in the construction of fabrics, the regulation of the water-electrolyte balance and many other functions. For example, calcium is necessary for the health of bones and teeth, iron – for the transfer of oxygen, and potassium – to maintain normal blood pressure.
      4. 1. 1. Sources of micronutrients: A variety of vegetables, fruits, berries, herbs, nuts, seeds, whole grain products. It is recommended to consume products of different colors, as they contain different phytochemicals with useful properties.
   3. 1. Water: It is necessary for all processes in the body, including the transportation of nutrients, regulation of body temperature and elimination of waste. It is recommended to drink at least 1.5-2 liters of water per day.
   4. 1. Fiber: It is necessary for the health of the intestine, regulation of blood sugar and reducing cholesterol. Sources: vegetables, fruits, whole grain products, legumes.

3. Practical tips for organizing a healthy diet:

   1. 1. Power planning: Make a menu for a week in advance to avoid spontaneous and unhealthy purchases.
   2. 1. Prepare food at home: This allows you to control the ingredients and methods of preparation.
   3. 1. Read the labels: Pay attention to the composition of the products, the content of sugar, salt and fats.
   4. 1. Use a variety of products: This will ensure the receipt of all the necessary nutrients.
   5. 1. Limit the consumption of processed products, fast food, sweet drinks and alcohol.
   6. 1. Do not miss breakfast: Breakfast triggers metabolism and provides energy for the first half of the day.
   7. 1. Eat slowly and consciously: Chew the food thoroughly and listen to the signals of hunger and saturation.
   8. 1. Do not overeat: Eat to a feeling of slight saturation.

4. Individualization:

   1. 1. Accounting for individual needs: The needs for nutrients depend on age, gender, level of physical activity, health status and other factors.
   2. 1. Consultation with a nutritionist or nutritionist: A specialist will help to develop an individual food plan that takes into account your needs and goals.
   3. 1. Allergies and intolerance: It is important to identify and exclude products from the diet that cause allergic reactions or intolerance.
   4. 1. Digestive features: Consider the features of your digestion and choose products that are well tolerated.
   5. 1. Religious and ethical considerations: Consider your religious and ethical beliefs when choosing products.

5. Examples of healthy dishes and diets:

   1. 1. Breakfast: Oatmeal porridge with fruits and nuts, yogurt with berries and muesli, whole grain toast with avocados and egg.
   2. 1. Dinner: A salad of fresh vegetables with chicken breast or fish, vegetable soup, whole grain bread.
   3. 1. Dinner: Baked fish with vegetables, stew with vegetables, lentil soup.
   4. 1. Snacks: Fruits, vegetables, nuts, yogurt, kefir.
   5. 1. Vegetarian diet: Tofu with vegetables, lentil soup, falafel with salad.

6. Power and exposure myths:

   1. 1. Myth: Carbohydrates are evil. True: carbohydrates are the necessary source of energy. It is important to choose the right carbohydrates (complex, not simple).
   2. 1. Myth: Fat must be completely excluded from the diet. True: fats are necessary for health. It is important to choose useful fats (unsaturated, not saturated and trans fats).
   3. 1. Myth: To lose weight, you need to starve. True: starvation slows down metabolism and can lead to health problems. For weight loss, a balanced diet and physical activity are necessary.
   4. 1. Myth: All dietary supplements are useful. True: many dietary supplements do not have proven effectiveness and can be harmful to health. Before taking dietary supplements, you need to consult a doctor.
   5. 1. Myth: Organic products are always better than usual. True: organic products can be more useful, but not always. It is important to read labels and choose products that correspond to your needs and budget.

7. Psychological aspects of nutrition:

   1. 1. Emotional nutrition: Overeating in response to stress, boredom or sadness. It is important to learn how to cope with emotions in other ways, for example, with the help of physical exercises, meditation or communication with friends.
   2. 1. Conscious nutrition: The practice of conscious eating, listening to the signals of hunger and saturation, enjoyment of the taste and texture of food.
   3. 1. Formation of healthy food habits: Start small, gradually introduce healthy changes to your diet.
   4. 1. Support for others: Communicate with people who support your healthy lifestyle.
   5. 1. Positive attitude to food: Do not treat food as an enemy. Enjoy healthy food and do not blame yourself for rare deviations from the diet.

Part 2: Physical activity – the key to energy and longevity

1. The effect of physical activity on the body:

   1. 1. Cardiovascular system: Regular exercises strengthen the heart, reduce blood pressure and cholesterol, reduce the risk of heart disease and stroke.
   2. 1. Respiratory system: The function of the lungs improves, the life capacity of the lungs increases.
   3. 1. Corruption apparatus: Bones and muscles are strengthened, flexibility and coordination improves, and the risk of osteoporosis and injuries is reduced.
   4. 1. Endocrine system: The blood sugar levels are regulated, sensitivity to insulin increases, hormonal balance improves.
   5. 1. Nervous system: The level of stress and anxiety decreases, mood and sleep improves, and cognitive function increases.
   6. 1. Immune system: Moderate physical activity strengthen immunity, reduce the risk of infectious diseases.

2. Types of physical activity:

   1. 1. Aerobic exercises (cardio): Improve the work of the cardiovascular system. Examples: walking, running, swimming, cycling, dancing.
   2. 1. Power exercises: Strengthen muscles and bones. Examples: weight lifting, exercises with its own weight (push -ups, squats, plank), the use of elastic tapes.
   3. 1. Flexibility exercises: Improve the flexibility and mobility of the joints. Examples: stretching, yoga, pilates.
   4. 1. Exercise of balance: Improve balance and coordination. Examples: Tai-chi, standing on one leg, exercises on a balancing pillow.

3. Physical activity recommendations:

   1. 1. At least 150 minutes of moderate intensity or 75 minutes of high intensity of aerobic activity per week. This can be, for example, 30 minutes of fast walking five days a week.
   2. 1. Power exercises for all main muscle groups at least twice a week.
   3. 1. Start small and gradually increase the intensity and duration of training.
   4. 1. Choose the types of activity that you like to make it easier to adhere to a regular training schedule.
   5. 1. Before starting a new training program, consult a doctor, especially if you have any diseases.

4. Integration of physical activity into everyday life:

   1. 1. Walk on foot or ride a bicycle instead of a car when it is possible.
   2. 1. Go up the stairs instead of an elevator.
   3. 1. Take breaks in work to stretch and walk.
   4. 1. Do active types of relaxation (for example, hiking, swimming, skiing).
   5. 1. Participate in sporting events and competitions.

5. Advantages of playing in the fresh air:

   1. 1. Improving vitamin D.
   2. 1. Improving mood and reducing stress.
   3. 1. Increasing energy level.
   4. 1. Improving sleep.
   5. 1. The opportunity to enjoy nature.

6. The importance of warm -up and hitch:

   1. 1. Warm up: Preparation of muscles for the upcoming load, reducing the risk of injuries. It includes light aerobic exercises and stretching.
   2. 1. Hitch: A gradual decrease in the intensity of training, muscle relaxation, muscle pain prevention. It includes light aerobic exercises and stretching.

7. Listen to your body:

   1. 1. Do not overdo it: If you feel pain, stop and rest.
   2. 1. Give ourselves enough time to restore.
   3. 1. Consider your individual characteristics and health status.

8. Motivation to physical activity:

   1. 1. Set realistic goals.
   2. 1. Find a partner for training.
   3. 1. Reward yourself for the successes achieved.
   4. 1. Make training fun and interesting.
   5. 1. Remember the benefits of physical activity for health.

Part 3: Healthy sleep – the basis of recovery and energy

1. The role of sleep in the body:

   1. 1. Physical and mental recovery: During sleep, the body is restored after daytime activity, tissues are restored, hormones necessary for growth and development are synthesized. The brain processes the information received during the day, and consolidates the memory.
   2. 1. Hormonal balance regulation: Dream affects the production of many hormones, including growth hormones, cortisol (stress hormone), leptin (saturation hormone) and ghrelin (hormone hunger). The lack of sleep can lead to hormonal imbalance, which can contribute to weight gain, increase stress and other health problems.
   3. 1. Strengthening the immune system: During sleep, the immune system produces cytokines that fight infections and inflammation. The lack of sleep weakens the immunity and increases the risk of diseases.
   4. 1. Improving cognitive function: Sleep is necessary for the concentration of attention, memory and learning. The lack of sleep worsens cognitive functions and can lead to a decrease in performance.

2. Sleep stages:

   1. 1. Slow sleep (non -re): It consists of four stages, from light to deep. In the stages of deep sleep, the body is restored and immunity strengthening.
   2. 1. Fast sleep (rem): It is characterized by quick eye movements and increased brain activity. During quick sleep, dreams and memory consolidation occur.
   3. 1. Sleep cycles: The sleep cycle lasts about 90-120 minutes. During the night, a person passes through several sleep cycles.

3. Recommendations for improving sleep:

   1. 1. Observe sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
   2. 1. Create comfortable sleeping conditions: Provide silence, darkness and coolness in the bedroom.
   3. 1. Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
   4. 1. Do not eat heavy food before bedtime: Heavy food can make it difficult to fall asleep.
   5. 1. Take relaxing activities before bedtime: For example, read a book, take a warm bath or listen to calm music.
   6. 1. Contactly engage in physical activity: Physical activity can improve sleep, but do not play sports immediately before bedtime.
   7. 1. Limit the time spent in front of the screens before bedtime: Blue light emitted by the screens can suppress the production of melatonin, hormone that regulates sleep.
   8. 1. Use the bedroom only for sleeping and sex: Do not work, do not watch TV and do not use the phone in the bedroom.
   9. 1. Consult a doctor if you have sleep problems: If you have insomnia, snoring or other sleep problems, consult a doctor to exclude medical causes and get treatment.

4. The influence of light on sleep:

   1. 1. Sunlight: The effect of sunlight during the day helps to regulate the circadian rhythm, the internal watches of the body that control the cycle of sleep and wakefulness.
   2. 1. Artificial light: The impact of artificial light, especially blue light, can suppress the production of melatonin before bedtime and disrupt sleep.
   3. 1. State therapy: The use of special lamps imitating sunlight can be useful for the treatment of sleep disorders associated with circadian rhythm disorders.

5. Alternative methods for improving sleep:

   1. 1. Meditation and awareness: The practice of meditation and awareness can help reduce stress and anxiety, which can improve sleep.
   2. 1. Aromatherapy: The use of essential oils, such as lavender, chamomile and sandalwood, can help relax and improve sleep.
   3. 1. Herbal teas: The use of herbal teas, such as chamomile tea, valerian tea and lemon balm tea, can help relax and fall asleep.
   4. 1. Acupuncture: Acupuncture can be useful for the treatment of insomnia and other sleep disorders.
   5. 1. Cognitive-behavioral therapy for insomnia (KPT): KPT B is a type of psychotherapy that helps people change their thoughts and behavior related to sleep.

6. The influence of age on sleep:

   1. 1. Babies and children: They need more sleep than adults.
   2. 1. Teenagers: Often they experience a delay in the phase of sleep, which means that they fall asleep later and wake up later.
   3. 1. Adults: They need 7-9 hours of sleep per day.
   4. 1. Elderly people: Difficulties with falling asleep and maintenance of sleep may experience.

7. Communication of sleep and health:

   1. 1. Cardiovascular diseases: The lack of sleep increases the risk of cardiovascular diseases.
   2. 1. Diabetes: The lack of sleep increases the risk of type 2 diabetes.
   3. 1. Obesity: The lack of sleep can lead to hormonal imbalance, which contributes to weight gain.
   4. 1. Depression and anxiety: The lack of sleep can worsen the symptoms of depression and anxiety.
   5. 1. Reduced immunity: The lack of sleep weakens the immune system and increases the risk of diseases.

Part 4: Stress management – the path to mental and physical well -being

1. Understanding stress:

   1. 1. What is stress: Stress is a reaction of the body to any requirements or threats. This can be caused by physical, emotional or social factors.

   2. 1. Types of stress:

      2. 1. 1. Acute stress: Short -term stress that can be caused, for example, a difficult task or a sudden danger.
      3. 1. 1. Chronic stress: Long -term stress, which can be caused, for example, problems at work, in relations or financial difficulties.
   3. 1. The effect of stress on the body: Stress can have a negative effect on all body systems, including cardiovascular, respiratory, immune, digestive and nervous.

2. Symptoms of stress:

   1. 1. Physical symptoms: Headaches, muscle tension, fatigue, sleep problems, digestive disorders, rapid heartbeat, increased blood pressure.
   2. 1. Emotional symptoms: Irritability, anxiety, depression, a sense of depression, difficulties with concentration, forgetfulness.
   3. 1. Behavioral symptoms: Changes to appetite, rejection of social contacts, drinking alcohol or drugs, smoking, procrastination.

3. Stress management methods:

   1. 1. Relaxation techniques:

      2. 1. 1. Deep breath: Slow and deep breathing can help reduce stress and anxiety.
      3. 1. 1. Meditation and awareness: The practice of meditation and awareness can help focus on the present moment and release negative thoughts.
      4. 1. 1. Progressive muscle relaxation: The tension and relaxation of various muscle groups can help relieve physical stress.
      5. 1. 1. Preview: A performance of a calm and pleasant place can help reduce stress.
   2. 1. Physical activity: Regular exercises can help reduce stress and improve mood.
   3. 1. Healthy nutrition: A balanced diet can help maintain a stable blood sugar and improve overall well -being.
   4. 1. Sufficient sleep: A sufficient sleep is necessary to restore the body and reduce stress.
   5. 1. Establishment of borders: Learn to say no “requests that overload you.
   6. 1. Time planning: The organization of time can help reduce the sense of chaos and control.
   7. 1. Communication with friends and family: Support from loved ones can help cope with stress.
   8. 1. Hobbies and interests: Classes that you like can help distract from stressful situations.
   9. 1. Professional help: If you cannot cope with stress yourself, contact a psychologist or psychotherapist.

4. Cognitive techniques:

   1. 1. Definition of negative thoughts: Realize your negative thoughts and learn to dispute them.
   2. 1. Poofrasing of negative thoughts: Replace negative thoughts more positive and realistic.
   3. 1. Concentration on the positive: Focus on the positive aspects of your life.
   4. 1. Acceptance: Learn to accept things that you cannot change.

5. Strategies for overcoming stress:

   1. 1. Active strategies: Aimed at solving the problem that causes stress.
   2. 1. Passive strategies: Aimed at reducing the emotional reaction to stress.
   3. 1. It is important to use both active and passive strategies for effective stress management.

6. Self -consciousness and stress:

   1. 1. Awareness of their stress triggers: Knowing what causes you stress can help you avoid or prepare for these situations.
   2. 1. Awareness of their reactions to stress: Knowing how you react to stress can help you choose the most effective stress management methods.
   3. 1. Self -suffering: Be kind to yourself and accept yourself as you are, even when you feel stress.

7. Fighting prevention:

   1. 1. What is burnout: Fighting is a state of emotional, physical and mental exhaustion, caused by prolonged stress.
   2. 1. Fighting symptoms: A sense of fatigue and exhaustion, cynicism and detachment from work, decrease in efficiency.
   3. 1. Fighting prevention: Install realistic goals, take breaks, find time for relaxation and entertainment, communicate with friends and family, do what you like.

8. Creating a supporting environment:

   1. 1. Surround yourself with positive people.
   2. 1. Avoid toxic relationships.
   3. 1. Create a calm and relaxing atmosphere at home.
   4. 1. Practice gratitude: Every day find something for which you can be grateful.

Part 5: rejection of bad habits – investment in the future

1. Determination of bad habits:

   1. 1. What is a bad habit: A bad habit is a repeated behavior that has a negative impact on the health, well -being or social life of a person.
   2. 1. Examples of bad habits: Smoking, drinking alcohol, drugs, overeating, abuse of caffeine, nail bit, procrastination, excessive use of social networks.

2. Influence of bad habits on health:

   1. 1. Smoking: Increases the risk of lung, cardiovascular disease, chronic obstructive lung disease (COPD) and other diseases.
   2. 1. Alcohol consumption: Increases the risk of cirrhosis of the liver, cardiovascular diseases, cancer and other diseases.
   3. 1. Drugs: They can cause addiction, damage the brain and other organs, increase the risk of overdose and death.
   4. 1. Overeating: Increases the risk of obesity, type 2 diabetes, cardiovascular diseases and other diseases.
   5. 1. Coffee abuse: It can cause anxiety, insomnia, a rapid heartbeat and other symptoms.
   6. 1. Nail biting: It can lead to infections, damage to the nail plate and other problems.
   7. 1. Promism: It can cause stress, anxiety and guilt.
   8. 1. Excessive use of social networks: It can cause addiction, reduce self -esteem and worsen social skills.

3. The reasons for the formation of bad habits:

   1. 1. Genetic predisposition: Some people are more likely to form bad habits than others.
   2. 1. Environment: Surrounding people and social conditions can affect the formation of bad habits.
   3. 1. Psychological factors: Stress, anxiety, depression and other psychological problems can contribute to the formation of bad habits.
   4. 1. Remuneration mechanism: Bad habits often cause the release of dopamine, a neurotransmitter associated with pleasure and reward. This can lead to the formation of dependence.

4. Stages of abandoning bad habits:

   1. 1. Awareness of the problem: Recognize that you have a bad habit and that it has a negative impact on your life.
   2. 1. Decision adoption: Make a firm decision to get rid of a bad habit.
   3. 1. Setting goals: Set specific and realistic goals.
   4. 1. Plan development: Develop a plan that will help you achieve your goals.
   5. 1. Search for support: Seek support for friends, family or specialist.
   6. 1. Change in behavior: Change your habits and lifestyle to avoid situations that provoke a bad habit.
   7. 1. Disruption prevention: Be prepared for breakdowns and develop an action plan if they happen.
   8. 1. Maintaining changes: Support your new habits and lifestyle to avoid returning to a bad habit.

5. Strategies for abandoning bad habits:

   1. 1. Replacing a bad habit with useful: Replace the bad habit with a healthier behavior, for example, instead of smoking, take up physical exercises.
   2. 1. Avoiding triggers: Avoid situations, places and people who provoke a bad habit.
   3. 1. Using relaxation techniques: Use relaxation techniques such as deep breathing, meditation or yoga to cope with stress and anxieties“json {“article_length”: 200,000}