A healthy lifestyle – basic rules.

Article written by Maria Adygitrovna Batyrkhanova

Content:

Chemical addictions
Behavioural addictions
The correct daily routine
Activity in the fresh air
A balanced diet Positive attitude and tips on how to develop the right positive attitude.

Traditionally, the structure of a healthy lifestyle includes:

• absence of psychological and physiological addictions;
• adherence to a well-designed daily routine (a reasonable combination of physical activity, mental work, and adequate rest)
• moderate physical activity in the fresh air (including walks, exercises);
• performing mandatory hygiene procedures;
• balanced diet, proper drinking regime;
• harmonious state of the mental sphere;
• attention to health, regular preventive medical examinations, timely treatment of diseases.
• Video about healthy lifestyle, produced in-house

Chemical (physiological) addictions

Chemical (substance) addiction involves an irresistible urge to use certain psychoactive substances. Common forms:

• nicotine addiction;
• use of compounds classified as narcotic, psychotropic drugs, their precursors (including drug addiction);
• alcoholism.

Chemical addiction is manifested in most cases by the development of syndromes:

• altered reactivity (disappearance of protective reactions in case of overdose, tolerance);
• physical dependence (withdrawal symptoms (withdrawal symptoms) in case of withdrawal);
• mental dependence (obsessive craving for psychoactive compounds, inability to achieve a state of emotional comfort in the absence of the object of craving).
• Nicotine (tobacco) addiction, harm to health
• Nicotine ingestion leads to an increase in the frequency and strength of heartbeats, increased salivation, and increased intestinal motility. It should be borne in mind that nicotine is less dangerous to health than inhaling tobacco smoke. At the same time, smoking a hookah carries more risks than smoking a cigarette.

Effects of smoking:

• High blood pressure, which increases the likelihood of heart attack and stroke;
• increased risk of lung and laryngeal cancer;
• reduced fertility, which makes it difficult to conceive children;
• the likelihood of miscarriage or stillbirth;
• premature ageing due to reduced blood supply to the skin.
• Drug addiction, harm and danger
• There are a huge number of both illegal drugs and psychoactive drugs sold in the pharmacy network that change the consumer’s state of mind. Some cause euphoria and self-confidence. Others dull pain, relieve anxiety, and calm down. Still others cause hallucinations.

According to modern understanding, drug addiction includes addiction to opioids, cannabinoids, and cocaine. The most famous drugs are cocaine, heroin, marijuana, MDMA (“ecstasy”). Drug dependence occurs most often when taking benzodazepines and barbiturates.

Psychoactive substances have different effects on health. But there are some common problems.

Substance abuse:

Causes more illnesses, deaths, and disabilities than any other preventable disease;

weakens the immune system, making people vulnerable to infections.

Some drugs cause nausea, vomiting, abdominal pain, and provoke heart disease. Injecting drugs, such as heroin, lead to the destruction of veins and infections in the circulatory system. Seizures, strokes, and other types of brain damage are typical results of drug addiction. Taking psychoactive compounds:

leads to long-term memory problems;
provoke mental illnesses such as depression or schizophrenia.
Drugs are addictive, which means that users are forced to use the drug regularly. This leads to financial and social problems. Most psychoactive compounds are fatal in the event of an overdose.

Alcoholism

Vodka, cognac, whiskey, wine, and beer can be bought legally in most countries after reaching the age of majority. Consumption of large amounts of alcohol or frequent alcohol consumption forms a chronic disease – alcoholism. Common companions and consequences of alcohol dependence:

• increased aggression and violence in the family;
• changes in social status, up to and including job loss and homelessness;
• slurred speech and unsteady movements;
• headaches during a hangover;
• destruction of the organs of the hepatobiliary system (liver, pancreas, stomach);
• heart and vascular diseases;
• central nervous system dysfunction;
• alcohol psychosis (delirium tremens, hallucinations, encephalopathy, delusional disorders);
• sexual dysfunction,
• metabolic disorders;
• mutagenic effect.

Behavioural (psychological) dependencies

Common forms of non-chemical addictions:

• addiction to computer games (as part of gambling addiction);
• addiction to social media;
• addiction to watching pornography.
• Behavioural addictions also include shopaholism (uncontrollable shopping), kleptomania (addiction to hoarding), psychogenic overeating, and addiction to fasting. A typical problem for some women is love addiction, which involves pathological fixation on a partner. Although the technology

Addiction to computer games

Studies show that addiction to computer games causes physical harm, increases anxiety, and causes mood disorders. Gamblers experience heart palpitations, high blood pressure due to excessive excitement and stress. Most gamblers do not notice how time passes. A gambling person forgets to eat and experiences sleep deprivation.

There is a mutual correlation between addiction to computer games and physical health, anxiety, and depression. Excessive time spent in the gaming space causes disorders of organs and systems, and increases anxiety. Physical and mental health disorders make people addicted to computer games.

The problem, given the widespread use of computer games among adolescents, is that they create a more attractive environment than school classes, thus interfering with learning. Children and young people who play games neglect other activities that are socially and cognitively beneficial. The passion for gaming affects intellectual abilities: memory, attention, and thinking.

Excessive excitement leads to instability of the nervous system, which is manifested by sleep disorders, anxiety and depression. Being absorbed in the game detaches a person from reality. He or she loses important social skills, ceases to be flexible, and loses the ability to respond adequately to events. Prolonged gaming involves sitting for a long time. Lack of physical activity has a negative impact on the body.

Dependence on social networks and Internet resources

Over the past decade, searching and scrolling through social media has become popular. Although most people use online platforms without any problems, there are many users who are addicted to websites, forums, and social networks. Psychologists estimate that between 5 and 10% of today’s people meet the criteria for social media addiction. This behavioural addiction is characterised by excessive preoccupation with social media, uncontrollable urge to log in, use the Internet, and devote a lot of time and effort to being active.

Addictive use of social media is similar to the use of psychoactive substances. A person suffers from mood swings. Participation in social media leads to a favourable emotional state, while restricted access causes depression. The addict has behavioural, cognitive and emotional preoccupation with social media. Over time, tolerance develops, meaning that the time spent on the Internet is constantly increasing. There is a withdrawal syndrome – a person develops unpleasant physical and emotional symptoms when the use of social media is limited or stopped. One of the consequences of addiction is conflicts and serious interpersonal problems.

Participation in social media platforms such as Facebook and Instagram creates the same neural circuits in the brain as those formed by gambling and recreational drug use. The constant flow of retweets, likes, and reposts from these platforms affects the reward area of the brain, causing the same chemical reactions as other drugs, such as cocaine. In fact, neuroscientists compare social media interaction to a syringe of dopamine injected directly into the bloodstream.

Due to the effect on the brain, social media is addictive both physically and psychologically. When a person receives a message, a like, a mention, the brain receives a rush of dopamine, sends it through the reward system chains, causing pleasure. Social networks provide an infinite number of instant rewards in the form of attention from others for relatively minimal effort. Thus, the brain is rewired through this positive reinforcement, making people want more followers and reactions.

The development of social media addiction is driven by the fact that the brain’s reward centres are most active when people talk about themselves. In real life, people talk about themselves 30 to 40% of the time. However, social media is designed to showcase your life and achievements, so people talk about themselves 80% of the time. When a person posts a picture and receives positive social feedback, it stimulates the brain to release dopamine, which rewards this behaviour again, reinforcing the habit of participating in social media.

The use becomes problematic when a person considers the sites as a mechanism for overcoming stress, loneliness, and depression. The constant reward that a person does not receive in real life is increasingly attracting them to this activity. This leads to many interpersonal problems, such as ignoring real life relationships, work or school responsibilities, deteriorating physical health, which exacerbates dysphoric mood.

Harm from watching pornography

While the inhabitants of the planet speak different languages, eat different foods, and experience different emotions, millions of people around the world watch porn. Despite the fact that pornography is widely used, it is considered a source of problems for society.

Harm from watching pornography

While the inhabitants of the planet speak different languages, eat different foods, and experience different emotions, millions of people around the world watch porn. Despite the fact that pornography is widely used, it is considered a source of problems for society.

Over the past few decades, the porn industry has changed thanks to the availability of the Internet and faster network connections.

Watching such stories is becoming more immersive as virtual reality changes the perception of porn from an independent observer to a protagonist. This blurs the line between reality and fantasy, destroys personal relationships, and encourages harmful behaviour.

According to the study, watching porn changes the brain structure associated with pleasure. The striatum, the part of the brain that makes up the reward system, was found to be smaller in those who watched a lot of porn. This means that they may need more graphic material to become aroused.

Erectile dysfunction is often cited as a reason for watching porn. According to researchers, pornographic films do help with sexual arousal. But watching such products makes men lose interest in their partners. The onset of pornography addiction can sometimes be a predictor of divorce. However, it is not known whether watching pornography is the cause of divorce or a symptom of an already unhappy relationship.

A possible (but not necessarily a certain) negative effect of pornography is addiction. Addiction to porn has been compared to drug addiction because they trigger the brain in the same way. However, unlike drugs, porn does not necessarily cause an uncontrollable habit.

According to the survey, men who watch porn that does not use condoms are less likely to use protection. Some evidence suggests that watching pornography is associated with a seven-fold increase in the likelihood of casual unprotected sex.

The right daily routine

The basics of a good daily routine

A daily routine can take many forms and involve different aspects. An approximate schedule of daily routine is one of the most common and best practices:

Wake up at a certain time, go to bed at the same time. Sleep duration varies from person to person. Adults need 6 to 10 hours of nightly rest. Doctors advise going to bed no later than 10 p.m., as substances (the hormone melatonin) are produced at night to restore the body’s resources.
Drink a glass of water after waking up. First thing in the morning, make your bed and perform hygiene procedures.
Morning exercise. Exercise should be done before breakfast, as the body needs to “earn” food. In addition, physical activity immediately after eating will eventually destroy the digestive system.
Healthy breakfast. Planning tasks right before the start of the working day.
Take regular breaks from work. During an eight-hour working day, you should set aside an hour for lunch, light warm-ups, and relaxation. Importantly, work should be done at work, not at home.
Devote the evening to household chores, communication with relatives, and a walk in the fresh air. Set aside an hour for yourself. Devote time to development, read a book, relax to music.

Two hours before bedtime, it is recommended to avoid intense mental and physical exertion. Working out in the gym after 8pm will eventually undermine your heart function. At the same time, swimming in the pool in the evening will relieve nervous tension and reward you with a good night’s sleep. The hours before bedtime are not the time to watch the news or play computer games.
Don’t forget about sleep hygiene. Before going to bed, we arrange for the room to be ventilated. We limit the access of noise and dim the lighting. A high-quality mattress and pillow will save you from problems with the musculoskeletal system.

Better time management

Daily habits help you organise your time during the day because you follow a certain pattern of activities. It’s like a to-do list, where you cross things off one by one. Usually, these actions are repeated and become an integral part of life. So, it’s important to be able to properly

Self-discipline

A daily routine helps you maintain discipline, break bad habits, give up unnecessary tasks, and become organised. This applies to work, thoughts, emotions, relationships, and the rest of life.

Focus and productivity

Daily habits eliminate distractions because you are focused only on the necessary actions. The more you stick to your daily routine, the more automatic your tasks become. As a result, work goes smoothly, efficiently, and more tasks are completed.

Healthy balance

Following a routine is a way to achieve a work-life balance. Self-discipline allows you to reorganise your schedule in time and adapt to possible changes. As a result, you avoid unnecessary stress and quickly solve any problems.

Better understanding of yourself

Creating a daily routine takes time, but it allows you to develop your own rules and see what works best for you through trial and error. You can customise your daily routine according to the nature, structure of your work, and the factors that affect your life at a particular moment.

It is recommended to avoid intense mental and physical activity two hours before bedtime. Working out in the gym after 8pm will eventually undermine the heart’s function. At the same time, swimming in the pool in the evening will relieve nervous tension and reward you with a good night’s sleep. The hours before bedtime are not the time to watch the news or play computer games.
Don’t forget about sleep hygiene. Before going to bed, we arrange for the room to be ventilated. We limit the access of noise and dim the lighting. A high-quality mattress and pillow will save you from problems with the musculoskeletal system.

Better time management

Daily habits help you organise your time during the day because you follow a certain pattern of activities. It’s like a to-do list, where you cross things off one by one. Usually, these actions are repeated and become an integral part of life. So, it’s important to be able to allocate time properly. When you have a specific plan for the day, week, month, it is easier to achieve your goals and keep things in order.

Self-discipline

A daily routine helps you maintain discipline, give up bad habits, refuse unnecessary tasks, and become organised. This applies to work, thoughts, emotions, relationships, and the rest of life.

Focus and productivity
Daily habits eliminate distractions because you are focused only on the necessary actions. The more you stick to your daily routine, the more automatic your tasks become. As a result, work goes smoothly, efficiently, and more tasks are completed.

Healthy balance

Following a routine is a way to achieve a work-life balance. Self-discipline allows you to reorganise your schedule in time and adapt to possible changes. As a result, you avoid unnecessary stress and quickly solve any problems.

Better understanding of yourself

Creating a daily routine takes time, but it allows you to develop your own rules and see what works best for you through trial and error. You can customise your daily routine according to the nature, structure of your work, and the factors that affect your life at a particular moment

Two hours before bedtime, it is recommended to avoid intense mental and physical exertion. Working out in the gym after 8pm will eventually undermine your heart function. At the same time, swimming in the pool in the evening will relieve nervous tension and reward you with a good night’s sleep. The hours before bedtime are not the time to watch the news or play computer games.
Don’t forget about sleep hygiene. Before going to bed, we arrange for the room to be ventilated. We limit the access of noise and dim the lighting. A high-quality mattress and pillow will save you from problems with the musculoskeletal system.

Better time management

Daily habits help you organise your time during the day because you follow a certain pattern of activities. It’s like a to-do list, where you cross things off one by one. Usually, these actions are repeated and become an integral part of life. So, it’s important to be able to allocate time properly. When you have a specific plan for the day, week, month, it is easier to achieve your goals and keep things in order.

Self-discipline

A daily routine helps you maintain discipline, give up bad habits, refuse unnecessary tasks, and become organised. This applies to work, thoughts, emotions, relationships, and the rest of life.

Focus and productivity

Daily habits eliminate distractions because you are focused only on the necessary actions. The more you stick to your daily routine, the more automatic your tasks become. As a result, work goes smoothly, efficiently, and more tasks are completed.

Healthy balance
Following a routine is a way to achieve a work-life balance. Self-discipline allows you to reorganise your schedule in time and adapt to possible changes. As a result, you avoid unnecessary stress and quickly solve any problems.

Better understanding of yourself
Creating a daily routine takes time, but it allows you to develop your own rules, see what works best for you, and learn what works best for you.

Outdoor activity

Joints and muscles need regular exercise to stay in good working order. It is much easier for your body to fight off attacks from viruses and bacteria if you are active.

• Outdoor movement is a source of energy and vigour. Studies show that a twenty-minute walk provides an energy boost comparable to a cup of natural coffee.
• It is easier to exercise in nature because of the vibrant natural colours. Athletes who exercise outdoors feel less fatigue and experience more positive emotions. Surrounding green plants have a positive effect on the nervous system, relieves stress, prevents fatigue.
• Walking in the fresh air rests the eyes, because the eye is not fixed on one object. Activity in the lap of nature – a means of preventing nearsightedness and farsightedness.
• Natural light helps relieve nervous tension, get rid of depression. Walking prevents seasonal affective disorder associated with low light levels in winter. Sunlight in moderate amounts acts as a mild anaesthetic.
• Inhalation of chemical compounds in the air produced by plants stimulates the immune system. Volatile phytoncides have an antimicrobial effect.
• Physical activity improves the quality of mental performance. If you are struggling with a creative impasse, you should give up your laptop for a few days and spend time outdoors.
• Staying outdoors provides vitamin D intake, which is essential for the normal functioning of the body. The vitamin helps absorb calcium, thus preventing osteoporosis.
• Communing with nature helps minimise the harm of societal pressures. We enjoy harmony and begin to appreciate more important things.

Get a pedometer, let it motivate you to walk, take a walk. Forget about how many minutes of activity you need. Do your best to get more steps in throughout the day. Physical activity will help you burn calories and become the owner of attractive body shapes.

The basics of outdoor exercise:

Dress appropriately for the weather. Avoid overcooling and overheating. Change into dry clothes after exercise.

Exercise in the morning and evening hours. Refuse to exercise in bitter cold, in the heat.

Ensure proper drinking regime.

Observe safety techniques appropriate to the discipline of sport.

In the exacerbation of chronic diseases, acute infectious processes do not allow physical exertion. Sports activities at elevated temperatures lead to severe heart disease.

Balanced nutrition

Our bodies are like machines that need a balance of proteins, carbohydrates, fats, vitamins, minerals and water to function properly. An improper balance in nutrition is a direct path to health problems.

A balanced diet means eating exactly as many calories as you consume throughout the day. Any excess will be stored as fat tissue.

Benefits of a balanced diet

The benefits of a proper diet:

• A strong immune system to prevent and fight infections;
• lower risk of certain cancers;
• normal blood pressure;
• healthy weight;
• more energy;
• essential nutrients for tissue regeneration.

What foods should be avoided?

We often don’t have enough time to prepare lunch, and cheap convenience foods are always available. However, convenience foods have a negative impact on health. Examples of ‘unhealthy’ foods are:

• crisps, croutons are high in calories but have low nutritional value;
• fast food, such as hamburgers and fried chicken, is cooked and served quickly but has a high fat content;
• convenience foods, such as microwave ready meals, contain too much salt and sugar.

The basics of good nutrition

Proper nutrition means:

consciously eating dinner four hours before bedtime.

making a diet according to the personal characteristics of the gastrointestinal tract (there is no one true for all diet);

absence of chemicals in products, consumption of environmentally friendly goods;

natural products that do not contain stabilisers, dyes and other harmful compounds;

steamed, baked, boiled, stewed dishes.

• Basics of good nutrition;
• minimisation of white sugar, consumption of honey (in the absence of allergic reactions);
• use of a minimum amount of salt;
• exclusion of sweet carbonated drinks;
• minimisation of products containing caffeine;
• sufficient but not excessive consumption of lean meats (turkey, rabbit, chicken, veal fillet).

Tips for proper nutrition:

It is necessary to include at least two days a week in the diet fish (preferably marine), seafood (for example, mussels – the best dietary marine product).

You should consume fresh vegetables and fruits in season, preferably local. Remember that an apple picked in September is useless in May because of the lack of vitamins.

It is necessary to consume nuts, it is a good nourishment for the brain. If you are obese, you should especially watch the dosage and do not exceed it (the recommended portion is a handful). Take into account that nuts are a product that causes allergic reactions. Choose only mature fruits (immature fruits are a source of cyanide), without signs of mould.

Sour milk products have a positive effect on health, stabilise the GI tract, eliminate dysbacteriosis.

Butter is a complete source of vitamins A, B, C, D, E and K, Omega-3 and Omega-6 fatty acids. However, butter is contraindicated because of the large amount of cholesterol in people with obesity, cardiovascular disorders, atherosclerosis, cholelithiasis, acute pancreatitis.

The consumption of eggs is a matter of debate among nutritionists. Chicken eggs are a treasure trove of vitamins and minerals. Egg white helps to increase muscle mass, strengthen bones, preserve the integrity of tissues. The egg yolk contains many useful substances, but also contains cholesterol, which, when accumulated in high concentrations, leads to the development of cardiovascular pathologies. The maximum amount is two eggs a day. Take into account that shop eggs may contain traces of antibiotics and nitrates, which are present in the feed of birds in the conditions of farms.

Positive attitude

Another important rule in a healthy lifestyle: show a positive attitude, be kind and optimistic. Look at life from an attitude as if “the glass is half full”. You must believe in yourself, have good support systems, and think objectively in order to succeed. There is a direct correlation between a realistic (positive but not enthusiastic) attitude towards life and excellent health.

Positive(kind) thinking, which is usually accompanied by optimism, is a key part of effective stress management. A positive mindset can increase energy, build inner strength, inspire others, and build courage to tackle difficult challenges. The habit of thinking constructively increases longevity, reduces depression, lowers stress levels, improves physical well-being, and helps you cope better.

Tips on how to develop a positive mental attitude

Positive thinking starts with an internal conversation.

Surround yourself with positivity. Spend time with people who are optimistic, supportive, and energised.

Learn to manage your thoughts. Keep the golden mean. Don’t look at everything in extremis – either as fiction or as a disaster. This will help reduce the ups and downs. Consciously resist