How to maintain a healthy lifestyle

Benefits of healthy lifestyle

A healthy lifestyle has a significant impact on immunity.
According to a survey of those who recently changed their lifestyle, after starting a healthy lifestyle, their well-being, mood, and worldview changed noticeably. In addition, striving to live a healthier life leads to the following improvements:

The frequency of relapses of chronic diseases is reduced;
When you wake up, there is no fatigue, you feel a surge of strength;
Increased endurance during sports training is observed;
The frequency of colds is reduced and their severity is reduced;
The skin becomes firmer and cleaner.

In addition, research shows that this lifestyle can reduce the likelihood of developing a number of age-related diseases. In addition, this is an excellent example for loved ones, and, first of all, for children.

The Myth of Social Day

Sometimes people believe that mental disorders are characteristic of those who lead an antisocial lifestyle. Psychologists point out that neuroses, anxiety, phobias, chronic fatigue and professional burnout syndromes, obsessive disorders, bulimia, anorexia, hypochondria and other disorders are widespread among all segments of the population.

Fundamentals and methods of creating a healthy lifestyle

A healthy lifestyle has 7 main “pillars”: physical activity, a balanced diet, the absence of bad habits, hygienic care, adequate sleep and rest, wellness treatments and an emotional state.
If you take care of all these aspects, your quality of life and well-being will improve significantly. Maintaining proper nutrition
The health of internal organs, appearance, well-being and immunity directly depend on what we eat. A healthy lifestyle involves eliminating, or at least reducing, flavorings, flavor enhancers, fatty foods, dyes and preservatives.

Here are the basic rules:

You should neither starve nor overeat - both have a negative impact on your well-being. You should not feel hungry and, conversely, overeat. Try to ensure that your daily calorie intake is 1700-1900 kcal (the norm for women leading a sedentary lifestyle; for men the daily calorie intake is approximately 300-400 kcal higher).
Drink clean water. It is advisable to drink 1.5 to 2 liters of water per day (not tea, coffee, juice, etc.)
Reduce the amount of sweets in your diet. If you want something sweet, give preference to fresh vegetables and dried fruits. You can also consume dark chocolate in moderation.
Eat small meals at least 4-5 times a day. At the end of the meal, you should still feel slightly hungry.
The daily menu should contain meat or fish, vegetables and fruits, cereals, and dairy products. Eat a varied diet.
It is advisable to have dinner at least 2 hours before bedtime. It is not advisable to eat immediately before bed.
Eliminate fast food, fatty and smoked foods from your diet.
Give preference to boiling, stewing or baking foods.

If you haven't watched your diet before, it may be difficult for you to suddenly change your diet.
Try to start small - remove fatty sauces and foods that contain them from your diet, avoid flavor enhancers and chemical additives in food, give up fast food products, convenience foods, confectionery, increase the share of fruits and vegetables in the menu. Completing each of these points will be a step towards a healthy diet. Physical activity
Lack of physical activity leads to a decrease in metabolic rate, the development of diseases of the musculoskeletal system, cardiovascular and neurological pathologies.

If your job does not involve movement, try to increase your activity yourself. It is considered normal to spend at least 1 hour a day in motion (this is about 8000-10000 steps). Scientists have proven that every minute of activity affects the body's condition in the long term - this means that even climbing the stairs, rather than taking the elevator, already brings you closer to health.

You can increase your daily activity by making it a habit to start and end your day with a light workout.
If you go to work by public transport, get off 1-2 stops earlier and walk this way. It is very useful to take breaks if you have a sedentary job. On weekends, do some fitness, go for a walk or go to the pool. These measures are quite enough to maintain health and well-being. Hygienic care
Personal hygiene is one of the components of a healthy lifestyle. First of all, this concerns the oral cavity. You need to brush your teeth at least twice a day, and pay attention to the entire oral cavity. In addition to the standard set consisting of a toothbrush and toothpaste, get a irrigator, dental floss and mouth rinse. Failure to comply with these rules is fraught not only with the development of caries, but also with the threat of periodontitis and gastrointestinal diseases.

It is also important to keep the house in order: regularly carry out wet cleaning, prevent dust accumulation, and ventilate the rooms daily.
Maintaining a daily routine
Scientists have concluded that sleep duration and regularity are important for health and well-being.
Every person should sleep at least 7 hours a day. At the same time, it is advisable to fall asleep and wake up at the same time. Of course, sometimes exceptions can be made, for example on weekends. Emotional mood
Nervous tension, constant breakdowns, stress - all this negatively affects mood, well-being and health in general. Experts recommend adhering to the following tips:

Don't worry about what you can't change. If you cannot cope with anxiety, seek help from a psychologist.
Think positively, find positive aspects in any situation.
Don’t hold a grudge, let go of all grudges, don’t envy and don’t do harm to people.
Try to avoid stressful situations.

The conspiracy myth

Some people deny the existence of mental disorders: they believe in a conspiracy of psychologists, consider psychotherapy as entertainment for slackers, and see the solution to any problems in willpower. Psychologist, specialist in cognitive behavioral therapy for anxiety and post-traumatic stress disorders Max Ilyin says that if a person has been diagnosed, it will not be possible to solve the problem with the help of auto-training.

“The psyche is our organ, and like any other organ, it can become faulty. You can't get rid of the flu by willpower, just as you can't get rid of a mental illness by snapping your fingers, talking to yourself, or listening to someone else's advice. Most pathologies have a complex origin and mechanism of disorder. In this they are not inferior to organic diseases,” the expert comments.

How lifestyle affects health and life expectancy

It is generally accepted that a habit is formed within 21 days.
By following the above rules, you can form a habit that will help you prolong your life and slow down the aging process. It is very important to follow the basics of a healthy lifestyle in a comprehensive manner. That is, if you take care of personal hygiene, exercise and eat right, but also smoke, a bad habit can slow down positive changes. The habit of living healthy
If you follow a healthy lifestyle, try to do everything possible to pass on a healthy habit to your children. Teach your child to do the right things from an early age.

Enroll your child in a sports section from an early age.
Go out into nature at least once a week.
Sometimes give up public transport and the car, walk more.
Visit your doctor regularly for preventive examinations of your body.
Try not to introduce your child to fast food, sweets and products containing chemicals.
From childhood, teach your child the rules of personal hygiene.
Involve your child in house cleaning.

A healthy lifestyle should not cause discomfort; all actions should be a joy. Instill good habits gradually. First, get used to the new food, then start doing exercises in the morning, etc. Over time, you will begin to feel better and calmer, and you will be able to achieve goals that previously seemed unattainable.

The Myth of Disability

Another stereotype is that a person with mental disorders is incapacitated and cannot work normally. Clinical psychologist Anna Afanasyeva says that legal capacity is a legal category that means the ability to manage one’s rights and bear responsibilities.

“As a rule, unless we are talking about severe mental illness, people with personality disorders are fully capable. They need work, and through it they increase their level of socialization. In addition, if a client pays for therapy out of his own pocket, his motivation for positive changes is noticeably higher,” the expert comments.

Afanasyeva points out that it is necessary to distinguish between legal capacity and sanity - the second means the ability to understand one’s actions and direct them. If a person with a diagnosed mental disorder has committed a crime, the court may raise questions about sanity. “If insanity is proven, this will become the basis for release from liability and the appointment of compulsory treatment,” explains the psychologist.

The myth of cruelty

Emotionally unstable people are considered hot-tempered, uncontrollable, and potentially dangerous not only to themselves, but also to others. According to Elena Beletskaya, people with mental disorders are prone to violence rather in response to violence against them.

“People with mental health diagnoses are no more aggressive than others. For me, a person in alcoholic psychosis is much worse,” says Beletskaya. She clarifies that antisocial personality disorder, better known as psychopathy or sociopathy, can be truly socially dangerous. At the same time, not every person with such a diagnosis breaks the law.

Regular menstrual cycle

Menstruation normally occurs at intervals of 27 to 35 days. Regularity of the cycle is a sign of reproductive health. Constant or periodic failures indicate a dysfunction of the ovaries, when a woman’s body does not produce the required amount of hormones. This may be indicated by overweight or underweight, headaches, frequent mood swings, fatigue, and bad mood.

The Myth of Genius

The opposite stereotype is about the connection between mental pathologies and special human talents. “This is again a myth,” says Max Ilyin. “No serious correlation has been found between personality disorders and talent, much less genius, although there is a lot of research on this subject.”

Manifestations of pathologies more often than not help, but interfere with work, creating something new, experiencing inspiration, and ultimately self-realization. “Disorders complicate the functioning of the psyche, causing problems in a variety of areas. As a result, they are often the ones who bring the client to therapy,” explains Anna Afanasyeva. “The desire to cope with these consequences of their condition is the most common request from our clients.”

Prosperous relationships in society

Having loved ones, friends, and a wide circle of friends affects physical and psychological health. Loneliness and stress negatively affect the coronary arteries, intestinal function, regulation of hormone production, and the immune system. People with more social connections live longer and fuller lives than their isolated peers.

Feeling good, the ability to listen, show care, support, sympathize, and help others speak about your own emotional well-being and moral status.

Foods that can be consumed without restrictions

cabbage (all types), mushrooms, cucumbers, tomatoes, peppers
lettuce, greens, spinach, sorrel
tea, coffee without sugar and cream
drinking still water
meat (lamb, turkey, veal, beef). Avoid chicken, it contains a lot of hormones and antibiotics (you can only eat homemade chicken)
wild fish
zucchini, eggplant, beets, carrots, green beans, radishes, turnips, green peas (vegetables can be eaten raw, boiled, steamed, baked; frying is not recommended)

The use of fats (butter, mayonnaise, fats) in cooking is not allowed.

Good skin

The condition of a healthy person is determined by the appearance of the skin. Dull color, flaking, excessive dryness or oiliness, rashes indicate improper functioning of the body. The appearance of acne in adolescents is a physiological norm, but such a problem in an adult can indicate hormonal disorders, the presence of a source of infection, malfunction of the digestive system, and neuropsychic disorders.

The condition of the skin depends on genetics, the influence of environmental conditions, and the functioning of the body. But it should have a healthy color, be even and without rashes.

The Myth of Disorder Fashion

With successful therapy, the disorder can go into long-term remission - often this condition lasts until the end of life. Elena Beletskaya says that due to the fact that it has now become possible to talk about one’s psychological characteristics, a myth has arisen about the fashion for disorders.

“Suffering from psychopathology is not cool. It’s cool not to suffer,” she says. - And it’s even cooler to cope with your disorder, and then tell how it was. Perhaps such a story will help someone else get rid of their torment.”

The myth of “thought viruses”

Another myth is that you can become infected with a mental disorder. “In reality this is impossible,” explains Max Ilyin. — Of course, one can argue that people, as social beings, are capable of “catching” from each other not only useful, but also “toxic” ideas and attitudes, even delusional ones. But that's a completely different story."

Experts point out that if a person does not have psychological vulnerability or predisposition to a particular disease, he is not in danger. “There are no “thought viruses” or “schizophrenia bacteria” that can infect someone who communicates with a mentally ill person. If your own “mental immunity” is in order, there is zero danger,” says Ilyin.