Doctors told us what a woman’s healthy lifestyle should be. A healthy mind in a healthy body – the foundations of a healthy lifestyle for women

Healthy lifestyle implies compliance with a number of simple rules, including giving up bad habits and alcohol, sufficient physical and mental development, correct posture, positive attitude to life, hardening the body, work, healthy eating and maintaining a daily routine.

1. An important condition for a healthy lifestyle is exercise. Walking, high physical mobility, stretching should be part of life. It is quite difficult to tune in to regular exercise, but with regular exercise, it becomes a habit.

   You can start with morning exercises with the complex difficult exercises and prepare your muscles to perform more complex exercises. Behind a short time the body becomes stronger, and exercise becomes an easy and enjoyable pastime with high results.

   And don’t forget that physical activity can be a very pleasant activity - sex with your loved one has the same positive effect like half an hour physical exercise. On this topic, I recommend visiting the portal http://safeconnection.org/ about intimate relationships and a healthy sex life.

2. Nutrition rules: nutritious and varied food. The daily diet should include substances that are important for humans - vitamins, proteins, minerals, carbohydrates, fiber and fats. Need to eat in small quantities, overeating is a cause of obesity. Approximately 60% should be cereals, vegetables and fruits, 35% - meat, fish, dairy and dairy products, and only 5% - fats and sweets. You need to eat only fresh and high-quality food in small portions and, if possible, often. In addition, you need to drink one and a half liters a day. mineral water without gas.
3. An integral part of a healthy lifestyle are walks on fresh air . If you have to stay indoors for a long time, the room must be well ventilated. In favorable weather, the window should be left open at night.
4. Deep sleep. It is well known that sleep is a vital necessity for any organism. At this time, strength is restored, psychological and physiological state person. Lack of sleep leads to loss of alertness, irritability, drowsiness, decreased memory and performance. The human body has time to rest during sleep lasting 7-8 hours.
5. Positive attitude. Laughter and smiling stimulate the production of happiness hormones, improve mood, and relieve depression. To do this, communicate more often with nice people, friends, watch funny movies and shows, get rid of bad thoughts and fears.

Small changes lead to big changes. Use these simple tips, take a step in the right direction and turn your body into an impenetrable fortress!

You may think you've already taken a giant step towards a healthier lifestyle, but the truth is... proper nutrition doesn't come down to drinking protein shakes and whipping up a dozen egg whites for breakfast. If you really want to restore your health or just want to replenish your vitality, you need to understand that sometimes minor but correct changes are enough to achieve your goal. Change your eating habits a little, dust off your outdoor shoes, and it could be great. Starting point. Use these 40 tips as road map, which will pave the way for you to improve your health.

1. Avoid refined foods

Eliminating refined, powdered foods can make a big difference in your diet. These foods are so heavily processed that they typically no longer contain any real nutrients. Avoiding food waste will not only help you control your weight and maintain normal level glucose in the blood, but will also leave more room for nutrient-rich foods full of vitamins and microelements. Trade the rush (and crash) of energy from a sweet glazed donut for something much healthier fresh fruits, vegetables and products from whole grain.

2. Take fish oil

Fish oil helps fight depression, heart disease and diabetes mellitus 2 types. In addition, it reduces the risk of developing cancer and improves the composition of body tissues. Considering the possible benefits, fish fat can easily be called a supplement that everyone should take. 3-6 grams per day will be enough for you, depending on how often you eat fatty fish.

3. Drink green tea

Filled to the brim the most powerful antioxidants, helps prevent the development of certain diseases and maintains excellent health. Green tea rich in catechins - antioxidants that neutralize free radicals and protect cells from damage. It has also been reported that green tea prevents the development of cardiovascular pathology, in particular arterial hypertension and congestive heart failure. Green tea speeds up your metabolism and dramatically increases calorie burning. Even plain water you can turn it into a real healing elixir by quenching your thirst with 2-3 cups of green tea daily.

4. Get some sun

Don't forget to get out in the sun. sunlight– a great way to increase production in the body. Vitamin D strengthens bone tissue and helps fight depression. Try to spend 15-20 minutes in the sun every day.

5. Don't overeat

We live in a world where many people eat constantly - even when they are not hungry. Fight this habit. By getting up from the table with the feeling that you would like to eat more, you can stop the accumulation of fatty tissue. Thus, even if you encounter overeating on some day, a fasting day will help you compensate for this.

6. Spend time on HIIT cardio

High-intensity exercise is not only a great way to improve physical condition, but also an excellent assistant in the fight against stress, stimulating the secretion of endorphins in the body, the hormones of happiness. At least 20-30 minutes of high-intensity training three times a week will give excellent results.

7. Sleep 8 hours every night

35. Buy dark chocolate

No, that doesn't give you the right to empty a box of Snickers in the middle of the night. But if from time to time you crave chocolate, indulge yourself and eat one piece of dark chocolate a day. Dark chocolate contains at least 60-70% cocoa and is rich in flavonoids, which have a beneficial effect on the health of your body. Allow yourself to enjoy chocolate, and the rest of the time it will be easier for you to stay on track and carefully control your caloric intake.

36. Stretch

Despite obvious benefit exercises for, many of us pay very little attention to them. Meanwhile, stretching develops flexibility, improves coordination and balance, and promotes blood circulation in the body. Spend 10 minutes a day stretching and deep breathing; this will help you relax, fill you with energy, relieve stiffness and muscle tension.

37. Throw out artificial sweeteners

It's clear that it's best to stay away from sugar, but don't think that replacing it with artificial sweeteners will great solution. These babies chemical industry threaten you with headaches, anxiety and digestive problems. In short, you won't feel your best.

38. Listen to your body

If there is Golden Rule diets that everyone must remember is that “there are no iron rules.” A diet that is perfect for one person may be a disaster for another. Every person is unique. Of course, for all diets, fundamental principles are relevant, such as adequate caloric intake and sufficient protein intake, but there is always room for maneuver. Listen to your body and make adjustments. This is the best path to success.

39. Step into a green world

Make green leafy vegetables the centerpiece of your diet. Three leafy vegetables, of which you can never have enough, are cabbage, spinach and broccoli. They are rich in antioxidants, dietary fiber and vitamins K, C and A. By the way, cabbage contains more than beef, and besides, these powerful vegetables contain virtually no calories.

40. Walk more often

Walking shouldn't be your only exercise, but it's a great way to stay active while burning a few extra calories. A simple exercise that can be done daily. Being low-intensity and joint-friendly physical activity, walking strengthens the heart, burns calories, improves cardiovascular fitness and strengthens bones.

From childhood you need to prepare yourself for motherhood, since the foundations of health are laid from birth. Often in adolescence girls succumb to the influence of destructive habits - they drink alcohol, use drugs, and lead a promiscuous sex life. This leads to abortions, sexually transmitted diseases, stomach and lung diseases, and psychological disorders.

Reproductive age “comes” along with a significant number of problems, for example, infertility or difficult pregnancy. It is for this reason that the foundations of a healthy lifestyle for girls should be laid from childhood.

Hygiene

Foundation good health- This is personal hygiene. First of all, you need to shower regularly to cleanse your skin of work products. sebaceous glands, dust and sweat. Acne is a common problem in adolescence. They should not be squeezed out, as scars will appear. It is enough to treat the pustules with anti-inflammatory drugs.

You should not start using cosmetics from childhood. Creams and powders clog pores, and shadows and mascara lead to rapid aging century Young girls often forget to wash their face before going to bed, which is what causes inflammation. In order for your skin to breathe freshness, you should not eat a lot of sweet, spicy and fatty foods.

Required condition wellness is healthy sleep. It should be 7-8 hours a day in a well-ventilated area. It is advisable to go to bed at 2 o’clock to capture “beauty sleep” (a period of active restoration of strength).

The basics of a healthy lifestyle need to be remembered during “ critical days" During this period, you need to especially monitor the cleanliness of your body. Take a shower several times a day and change your pads constantly. To avoid surprises, it is better to keep a calendar and mark the start and end dates of menstruation in it.

Hair and nails should always be kept clean. Dry hair should be washed several times a week, oily hair 3 times in 7 days. Brush them twice a day. You should not use a hair dryer for constant drying, as it dries your hair and makes it brittle.

Clothing should be chosen from natural fabrics that do not press or restrict movement. Teenage years is different active growth breasts, so it is recommended to choose the right bra. If you want its form to be correct, then develop pectoral muscles and back muscles.

It is important to maintain the health of your feet, so you should not start wearing high heels too early. The correct heel height for a girl is 5-6 centimeters. Don't choose tight shoes which will interfere with blood circulation. Suitable shoes ensure the formation of the foot without curvature and flat feet. It's good if you have several pairs of interchangeable shoes.

No bad habits

The basics of a healthy lifestyle place the absence of bad habits at the forefront. You can find out what exactly applies to them and what consequences this can have for the girl’s health below.

So, bad habits:

• Smoking. It leads to yellowing of the skin, loss of its natural freshness, elasticity and firmness. Teeth smoking women lose their luster and acquire a dark tint, and appear from the mouth bad smell. They will be on your fingers yellow spots from cigarettes. The voice becomes rougher and becomes “smoky.”
  

Of course, at first glance these problems may not seem too serious. But there are also much more serious ones, for example, violation hormonal balance. The result many years of smoking may cause infertility, embryo death in the first trimester of pregnancy, birth dead child, spontaneous miscarriage, the appearance of a child with pathologies or deformities.

Children whose mothers smoke have reduced immunity, physical and mental development is slow. With a considerable history of smoking or when it started at age 16 or earlier, there is increased risk occurrence of cancer.

• Alcohol. Like cigarettes, it worsens the condition of the skin. She loses moisture healthy vitamins and nutrients, therefore becomes sluggish, dry, quickly ages and loses natural color. Ethanol slows down recovery processes in the epidermis.

When consumed more than 7 alcoholic drinks per week there is the possibility of weight gain because they have high calorie content. At the same time, the regime is disrupted, he becomes anxious and sensitive, the phase REM sleep gets shorter. Alcohol has Negative influence on the central nervous system.

Ethanol reduces the likelihood of conception and birth healthy child. A girl is born with a full supply of eggs. They are stored in the ovaries, which are covered with a dense protective membrane. Only ethanol contained in alcoholic beverages can destroy it.

• Drugs. Opiate abuse leads to sexual dysfunction and infertility. Amphetamines impair the ability to experience orgasm. At the same time, libido decreases. Heroin suppresses ovulation, sexual desire and excitability. Marijuana causes irregularity menstrual cycle and temporary infertility.

Drug use increases the risk of certain pregnancy complications. Placenta previa, bleeding, placental abruption, and retention may occur. intrauterine development fruit, premature birth and stillbirth, birth defects in the fetus, in particular a neural tube defect, genitourinary malformations, of cardio-vascular system and gastrointestinal tract.

Timely sex life

The basics of a healthy lifestyle also apply to its sexual aspect. In adolescence, romantic feelings often begin to awaken opposite sex. Against this background, sexual emotions and early sexual activity appear. This entails (in most cases) an unwanted pregnancy, inflammatory processes, abortions, various infectious diseases. Of course, the prospect of infertility doesn't feel entirely terrible during adolescence. But in reproductive age A girl's infertility can even be the cause of family breakdown.

Genital herpes, syphilis, chlamydia, gonorrhea, scabies, AIDS and hepatitis are transmitted sexually. You can become infected through any sexual contact. Some STIs are asymptomatic. If you have any doubts, you should get checked by a doctor. Don't forget about contraceptive measures. This will avoid a considerable amount problems. The condom has good reliability. It will protect from unwanted pregnancy and infections.

Early intimate life may not be so wonderful, especially if the first sexual intercourse was with the first guy you liked. This will not bring a fountain of emotions, but can have a negative effect on a fragile psyche, devastate, and turn against all men.

Healthy eating

Teenagers are often influenced by fashion magazines and television. They force girls to look for flaws in their bodies, such as being thin or fat. Often, a teenager dissatisfied with his appearance resorts to severe food restrictions or even goes hungry. This is very dangerous, because an unbalanced diet contributes to the rapid deterioration of appearance. Those on a diet experience excessive hair loss, dandruff, flaky skin, and peeling nails.

Active growth and hormonal changes in the body imply the consumption of proteins, fats, carbohydrates, vitamins and microelements in sufficient quantities. It is important to convince the girl that the basics of a healthy lifestyle- this is proper and regular nutrition, not starvation. For a good figure the best remedy it will be exactly balanced diet.

If there are obvious problems with overweight there is a need to reduce the amount of fat consumed. Consume skim milk, reduce consumption of flour, vegetable and butter, "grandmother's" pies, fried potatoes.

Sport

Physical activity - necessary condition For proper development body. For example, you can do morning exercises or a fitness course on DVD. Sedentary image life can contribute to obesity, poor health, decreased performance, constipation and decreased appetite. Choose an activity you like. Sport reduces the risk of malignant tumors.

Brief basics of a healthy lifestyle:

1. Do not use mono-diets. As an option you can use fasting days and even then extremely rarely. Nutrition should be balanced.
2. Avoid alcohol, drugs, cigarettes, sweets and fats. Add vegetables, fruits and vitamin-rich foods to your diet.
3. Get rid of fast food at work and at home. If you don't have a full lunch, try to get by with yogurt, kefir, an apple or a banana.
4. Finish your meal feeling slightly undernourished.
5. Do not eat while watching TV, with company, in fuller time days.
6. Exercise.
7. Start your day with exercise. To feel lightness in your body and flexibility, just do a few exercises.
8. Take walks or want to walk to work/training. Note that 20 minutes of slow walking in the fresh air helps improve digestion. After a hard day, they will relieve fatigue and tension; before bed, walks will help fight insomnia.
9. Make your sedentary lifestyle more varied. Add small physical activities to it.
10. Conduct maximum amount time outdoors in the company of loved ones. A dog will definitely provide you with daily walks.
11. Sleep for about 7-8 hours. Wake up without an alarm clock. In 21 days, you can easily develop this habit without an alarm clock. In the evening, it is recommended to prepare the necessary clothes, documents and other things that will be needed in the morning. In this case, you will not need to rush and be nervous.
12. Don't think about failure. Set only realistic goals for yourself and go towards them. You shouldn’t waste your attention on sidelong glances from the outside. A healthy lifestyle involves a lot of work, which will lead you to success in the form of a chic figure and good health.
13. Make adjustments to your lifestyle and habits if they are not compatible with the concepts of a healthy lifestyle. Every day should be planned properly. It is necessary to find time to work and good rest. When living according to the regime, the body gets used to functioning clearly. Getting food, working, resting, and sleeping greatly improves health.
14. Pay due attention to personal hygiene, room hygiene, clothing and footwear. Without these components, a lifestyle cannot be called completely healthy. It is recommended to sleep in a well-ventilated area, it should not be stuffy.
15. You need to set yourself up in a positive way. Various auto-trainings will help you with this. You must love yourself for who you are. This will allow you to become better every day. Do not overly criticize yourself about the imperfection of your figure or an unattained goal. Every woman is perfect, you just need to make small adjustments. The best assistant in this matter it will become healthy image life.
16. You shouldn’t try to change all areas of your life at the same time, and don’t try to convince others. They should see your changes and only after that they will join a healthy lifestyle.
17. Let your life be active - travel, do what you love, meet with interesting people, go to the gym or go shopping, get positive emotions from life. They are the ones who prolong life.

If your dream is a beautiful, healthy and slim body, then eradicate bad habits and switch to a healthy lifestyle. It ensures that your reflection in the mirror will delight you every day. Remember that leading a healthy lifestyle is very fashionable all over the world.

There is not a single sane person in the world who would not be absolutely concerned about their health problems. Many people have heard the abbreviation “HLS”. What is this? This is - healthy lifestyle. In more detail, this is the concept of a person’s lifestyle, the goal of which is to prevent disease and strengthen one’s own health.

Healthy lifestyle

What's happenedhealthy lifestyle? E then moderation in everything. This is also optimal physical activity, and hardening, and healthy balanced food, and rational mode life, as well as complete failure from all bad habits

In this article we will take a closer look at the issue healthy eating. After all balanced diet is the basis of correct healthy nutrition for women and their health.

Women, like men, should various products, such as whole grains, fruits, vegetables, healthy fats, low-fat dairy products and lean meats.

But female body There are other needs for certain nutrients. And at every stage of a woman’s life, the diet needs changes.

Proper nutrition

Rich nutrients products provide energy for active life women and help prevent the occurrence of many diseases. For healthy lifestyle includes:

At least 80-100 gr. whole grains, such as whole grain bread and. Don't forget to eat brown rice and oats.

Low-fat or low-fat dairy products such as skim milk, kefir, yogurt or cheese.

From 0.66 to 0.84 g. protein per kilogram of weight (meat, chicken, fish, eggs, beans, peas, nuts).

Two cups of fruit, fresh, frozen or canned without added sugar.

Statistics say that every 3rd Russian woman suffers from iron deficiency in the body.

IN human body Iron usually comes from food. It is best absorbed if you adhere to and consume dietary supplements daily.

Iron-rich food sources: red meat, chicken, turkey, pork, fish, cabbage, beans, lentils, bran breads and cereals.

Plant sources of iron are more easily absorbed by the body when consumed with foods rich in vitamin C.

Folic acid during the reproductive period

Three to four times more calcium, because thanks to it, normal height skeleton of the unborn child.

If you stick healthy lifestyle and want to have healthy teeth, beautiful nails, strong muscles and healthy blood-eat foods rich in calcium.

This table clearly shows the calcium content in foods:

Also, in addition to correct use It is recommended to use products that contain calcium, complex vitamins, . The most popular among Russian women are:

calcium D3 nycomed;

complivit calcium D3;

calcemin;

calcium advance

calcepan.

These complexes are suitable not only for treatment, but also for the prevention of calcium deficiency in the body and the prevention of many diseases associated with a deficiency of this microelement in the female body.

A person's health is his greatest wealth. Most scientists consider health as a person’s ability to optimal physiological, mental and social functioning, which determines high performance at various types activities, absence of diseases, ability to adapt to unusual conditions.

The ideas and principles of prevention have the richest traditions in our domestic medicine. The famous Russian therapist M. Ya. Mudrov wrote: “Taking healthy people into your own hands, protecting them from hereditary or threatening diseases, prescribing them the proper way of life is fair and calm for a doctor. And this is his first duty.”

The right to health protection of Soviet people is guaranteed by the Constitution of Russia. This right is ensured by free qualified medical care provided government agencies healthcare, conducting extensive preventive measures, measures to improve the environment.

Special laws protect the labor protection and health of women and especially women-mothers, providing conditions that allow them to combine work with motherhood.

At the same time, in maintaining and strengthening health, in ensuring normal reproductive function and in preventing possible direct or indirect influence of harmful factors on the offspring external environment An extremely important role belongs to the woman herself. The formation of a healthy lifestyle largely depends on it.

In this regard, there is a need to have a body of knowledge of a preventive nature in relation to different periods life. Experience shows that it is important not only to have a stock of the necessary knowledge, but also to apply it in Everyday life, having cultivated the need for them.

Such measures include:

• compliance correct mode work and rest
• special rules of personal hygiene
• rational nutrition
• ensuring optimal motor mode

An integral part of the formation of a healthy lifestyle for a woman is the creation of a favorable psychological climate in the family, as well as the prevention of factors that adversely affect not only the health of the woman herself, but also the offspring.

From these positions, it is extremely important to educate the entire population and especially women young negative attitude towards such harmful and ugly phenomena as drinking alcohol, smoking and drug addiction.

Thus, the formation of the need to lead a healthy lifestyle, to be comprehensively and harmoniously developed is the most important socio-medical task. This problem can be successfully solved only through the joint efforts of society, healthcare and the population itself.