Maintaining health requires focused and constant work from each person. At the same time, you need to understand one truth: no one except you will fully take care of maintaining your individual health. If you want to always be healthy, then you need to remember that this requires constant, focused efforts and considerable ones. You need a system of personal behavior that characterizes the general culture of organizing your work and rest, a rational combination of physical and mental stress, rational nutrition, leisure And good sleep, as well as skills and abilities of safe behavior in various dangerous and emergency situations. All this as a whole constitutes a healthy lifestyle system.

Remember!
Healthy image life is individual system human behavior, ensuring his physical, spiritual and social well-being in the real environment (natural, man-made and social), as well as reducing the negative impact on life and health of the consequences of various dangerous and emergency situations.

A healthy lifestyle creates the best conditions for the normal course of physiological and mental processes, reduces the likelihood of various diseases and increases human life expectancy.

With a risky lifestyle, when a person’s behavior damages his health, the normal course of physiological processes is difficult, the vital forces of the body are spent on compensating for harmful influences. At the same time, the likelihood of diseases increases, accelerated wear and tear of the body occurs, and life expectancy is reduced.

Each person is individual and unique. A person is individual in his hereditary qualities, in his aspirations and capabilities. To a certain extent, the environment surrounding a person, is of an individual nature (home, family, etc.). This means that the system of his life attitudes and the implementation of plans is individual in nature. Everyone may not smoke, but many do. Everyone can play sports, but relatively few do. Everyone can follow a balanced diet, but only a few do it.

Thus, to preserve and strengthen their health, each person creates his own lifestyle, his own individual system of behavior, which best ensures that he achieves physical, spiritual and social well-being.

Lifestyle is a system of human behavior in the process of life, based on personal experience, traditions, accepted norms of behavior, knowledge of the laws of life and motives for self-realization.

Everyone should know this

In order to form your own healthy lifestyle system, you need to know the factors that positively affect human health. These include:

• adherence to daily routine;
• balanced diet;
• hardening;
• classes physical culture and sports;
• good relationships with people around you.

It is also necessary to take into account factors that negatively affect health:

• smoking;
• consumption of alcohol, drugs;
• emotional and mental tension when communicating with others;
• unfavorable environmental conditions in places of residence.

Thus, a healthy lifestyle is an integral, logically interconnected, thoughtful and planned system of human behavior, which is followed not under duress, but with pleasure and confidence that it will give positive results in preserving and strengthening his health.

Note that a healthy lifestyle is dynamic system human behavior based on deep knowledge various factors that have an impact on human health, and choosing a style of behavior that maximizes the preservation and strengthening of health, constant adjustment of one’s behavior taking into account acquired experience and age characteristics. The essence of this behavior is by no means fanatical adherence to some guidelines for a healthy lifestyle. Naturally, restructuring your behavior always requires additional effort, but everything should be done on the verge of pleasure. There should be so much pleasure from the effort expended that the effort does not seem in vain. In order for the healthy lifestyle system you create to be attractive, you must always clearly see the end goal of your efforts. This is the achievement of complete spiritual, physical and social well-being for ourselves, for our society and state.

Everyone should know this

Each person must choose the path to create their own individual healthy lifestyle system. For this purpose, there are a number of the most significant life guidelines that will contribute to its formation. These include:

• a clearly formulated purpose in life and the possession of psychological stability in various life situations; knowledge of forms of behavior that contribute to the preservation and strengthening of health;
• the desire to be the master of your life, to believe that the right lifestyle will give positive results;
• develop the right attitude towards life, perceive every day as a small life, receive at least small joys from life every day;
• develop a sense of self-respect, the awareness that you are not living in vain, that you are able to solve all the tasks facing you and know how to do it; constantly follow the regime motor activity(man’s lot is to move forever; there are no means that can replace movement);
• observe hygiene and nutritional rules; observe the work and rest schedule;
• be optimistic, moving along the path of improving health;
• set achievable goals, do not dramatize failures, remember that perfection is, in principle, an unattainable thing;
• rejoice in success, because in all human endeavors success breeds success.

Questions

1. What should be understood by a healthy lifestyle?
2. Why should a healthy lifestyle be considered an individual system of human behavior?
3. What factors have a positive effect on health?
4. What factors have a negative impact on health?
5. What life habits can help maintain and improve health?

Exercise

Analyze your lifestyle, evaluate which habits of yours do not contribute to improving your health. Make certain changes in your lifestyle. Determine a lifestyle system that is acceptable to you that would satisfy your life demands and needs.

Independent work No. 1

Preparation of reports on topic 5.1. “Human health and healthy lifestyle”

1. Purpose of the work
Deepen and expand theoretical knowledge on this topic and develop an attitude towards a healthy lifestyle.

2. Explanations for the work
2.1. Brief theoretical information

General concepts about health
A healthy lifestyle is an individual system of human behavior aimed at maintaining and strengthening health.
Good health is the main value of every person. Unfortunately, in Lately there is an obvious tendency towards deterioration in the health status of the population associated with for various reasons: an increase in the frequency of manifestations of the destructive forces of nature, the number of industrial accidents and disasters, dangerous situations social nature and lack of skills for reasonable behavior in everyday life.
In this regard, there is an urgent need to develop healthy lifestyle habits among the population. This is especially important for the youth of Russia, in particular for the conscript - the future warrior of the Armed Forces. A conscious and responsible attitude towards one’s own health and personal safety will help conscripts better prepare for difficult military service.
“In general, 9/10 of our happiness is based on health. With it, everything becomes a source of pleasure, while without it, absolutely no external goods can bring pleasure, even subjective goods: the qualities of the mind, soul, and temperament weaken and freeze in a painful state. It is not without reason that we first of all ask each other about health and wish it to each other: it is truly the main condition of human happiness,” wrote the German philosopher Arthur Schopenhauer.
Existing definitions of human health typically contain five criteria:
- absence of illness;
- normal functioning of the body in the “person-environment” system;
- complete physical, spiritual, mental and social well-being;
- the ability to adapt to constantly changing conditions of existence in the environment;
- ability to fully perform basic social functions.
The Constitution of the World Health Organization (WHO) states that health is “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”
In a generalized form, “health” can be defined as a person’s ability to adapt to the environment and one’s own capabilities, to withstand external and internal disturbances, illnesses and injuries, to preserve oneself, to expand one’s capabilities, to increase the activity of full-fledged life, i.e. e. ensure your well-being. The meaning of the word “well-being” in the “Dictionary of the Russian Language” by S.I. Ozhegov is defined as “a calm and happy state”, and “happiness” as “a feeling and state of complete highest satisfaction”.
Based on these concepts, it follows that human health is inseparable from his life activity and is an indispensable condition for his effective activity, through which well-being and happiness are achieved. And since every person is interested in his own well-being and happiness, he can achieve this by constantly strengthening his health, following the rules of a healthy lifestyle.
The health of each person is not only an individual value, but above all a social value.
Public health characterizes the viability of the entire society as a social organism. It ultimately consists of the health of all members of society. Public health and the individual health of each person are inextricably interconnected and one depends on the other.
Individual health is the health of each person. Let us note once again that the concept of health currently has a broader meaning than the absence of disease; it also includes such forms of human behavior that allow him to improve his life, make it prosperous, and achieve a high degree of self-realization.
Well-being concerns all aspects of a person’s life, not just his physical form. Mental well-being refers to the mind, intellect, emotions. Social well-being reflects social connections, material security, and interpersonal contacts. Physical well-being is associated with a person’s physical capabilities and the improvement of his body.
The basis of human health is increasingly its spiritual component. People didn’t come to this today. Let us turn to the statements of the ancient Greek orator Marcus Tullius Cicero. In his treatise “On Responsibilities,” he wrote: “First of all, nature has given each species of living beings the desire to defend itself, to protect its life, i.e. your body, avoid everything that seems harmful and get yourself everything you need for life: food, shelter, and so on. The desire common to all living beings to unite in order to produce offspring, and care for this offspring. But the biggest difference between man and beast is that the beast moves as much as its feelings move it, and adapts only to the conditions surrounding it, thinking little about the past and the future. On the contrary, a person endowed with reason, thanks to which he perceives the sequence between events, sees their causes, and previous events and, as it were, forerunners do not elude him, he compares similar phenomena and closely connects the future with the present, easily -tew sees the entire course of his life and prepares for himself everything necessary to live. Man has, first of all, the inclination to study and investigate the truth.”
Spiritual and physical health- these are two integral parts of human health. They must be constantly in harmonious unity, which ensures high level health. Therefore, when considering the issue of general individual health, it is necessary to keep in mind these two components. Spiritual health is the health of our mind, physical health is the health of our body.
Intelligence is the ability to know the world and oneself, the ability to analyze current events and phenomena, predict the most likely events that have a major impact on life, a program of behavior aimed at protecting one’s interests, life and health in the real environment. The higher the intelligence, the more reliable the forecast of events, the more accurate the model of behavior, the more stable the psyche, the higher the level of spiritual health.
Physical health is the body’s ability to implement a developed program and have a kind of reserves in case of unforeseen extreme and emergency situations.
Spiritual health is ensured by a system of thinking, knowledge of the surrounding world and orientation in it; the way we define or feel our position in relation to the environment or to any particular person, thing, field of knowledge, principle. Spiritual health is achieved by the ability to live in harmony with oneself, family, friends and society, the ability to predict and model events and draw up a program of one’s actions. To a large extent, spiritual health is ensured by faith. What to believe and how to believe is a matter of everyone’s conscience.
Faith in God. Why not? Here is how N.M. Amosov wrote about this in his book “On Human Nature”: “You cannot refuse God, even if he does not exist. Only in it is there a reliable condition of morality. God is diverse. For some, he just launched the celestial mechanics and stepped away, for others, he does not even allow a hair to fall from his head without his will. For the unreasonable, Hell and a punishing God are needed; for intellectuals, it is enough to believe that there exists (from some matter) a bearer of the ideal, the good, who reproaches for sins with his very constant presence.”
Physical health is ensured by physical activity, proper nutrition, hardening and cleansing the body, a rational combination of mental and physical labor, the ability to rest, and avoiding the use of alcohol, tobacco and drugs.
“Consequently, first of all we must try to preserve good health. The means to achieve this are not complicated: avoid all excesses, unnecessary violent and unpleasant unrest, as well as overly intense and prolonged mental work, then - increased movement on fresh air for at least two hours, bathing frequently in cold water and similar hygienic measures" (A. Schopenhauer“Aphorisms of worldly wisdom”).
Among the physical factors influencing human health, the most important are heredity and the state of the environment.
Research indicates a significant influence of heredity on almost all aspects of our physical and mental health. This is primarily a predisposition to certain diseases, the degree of influence of which on health can be up to 20%.
State environment directly affects health, and even the healthiest living habits cannot fully compensate for the effects of polluted air or water on the body. The degree of influence of the environment on human health can also be up to 20%.
The spiritual factor is also an important component of health and well-being. This is, first of all, an understanding of health as the ability to create good, self-improvement, mercy and selfless mutual assistance, creating an attitude towards a healthy lifestyle. It should be noted that encouraging people to lead a healthy lifestyle is not an easy task: knowing what a healthy lifestyle is is one thing, but sticking to it is another.
A person tends to repeat those behaviors that bring pleasure, but often actions that are harmful to health can lead to a short time quite a pleasant feeling. Choosing a healthy lifestyle requires a high level of understanding and commitment. Thus, the spiritual factor largely depends on individual image life, the degree of influence of which is 50%.
Social factors also have a significant impact on our health and well-being. The level of well-being, and therefore health, can be high when a person has the opportunity for self-realization, when he is guaranteed good living conditions, education and medical care. The degree of influence of medical care on human health corresponds to 10%.
Achievement good level health and well-being is a continuous process that involves a certain life position and behavior. The spiritual and physical principles in a person are inextricably linked and interdependent, and each of us is responsible for being healthy both in body and soul.
Let us note that “for most diseases, it is not nature or society that is to blame, but only the person himself. Most often it is more due to laziness and greed, but sometimes also due to unreasonableness. To be healthy, you need your own efforts, constant and significant. Nothing can replace them.
Man is so perfect that health can be restored from almost any point of decline. Only the necessary efforts increase with old age and the deepening of illnesses.” (N. M. Amosov.“Thinking about health”).

Healthy lifestyle - necessary condition maintaining and promoting health
Previously, we became acquainted with the basic concepts and definitions of human and social health and came to the conclusion that the level of health largely depends on a healthy lifestyle. What is a healthy lifestyle?
Healthy lifestyle is an individual system of human behavior that provides him with physical, mental and social well-being in the real environment (natural, man-made and social) and active longevity.
A healthy lifestyle creates the best conditions for the normal course of physiological and mental processes, which reduces the likelihood of various diseases and increases human life expectancy.
With a risky lifestyle, when a person causes damage to his health through his behavior, the normal course of physiological processes is difficult, the vital forces of the body are spent on compensating for the harm that the person caused to health by his behavior. At the same time, the likelihood of diseases increases, accelerated wear and tear of the body occurs, and life expectancy is reduced.
Why do we propose to consider a healthy lifestyle an individual system of behavior?
Each person is individual and unique. A person is individual in his hereditary qualities, in his aspirations and capabilities. To a certain extent, the environment surrounding a person is individual in nature (home, family, etc.). This means that the system of his life attitudes and the implementation of his plans are individual in nature. Everyone may not smoke, but many smoke, everyone can play sports, but relatively few people do it, everyone can follow a rational diet, but only a few do it.
Thus, in order to preserve and strengthen their health, each person creates his own lifestyle, his own individual system of behavior, which best ensures that he achieves physical, mental and social well-being. This is a healthy lifestyle.
In order to create a healthy lifestyle system, it is necessary to know the factors that positively affect human health. These include adherence to a daily routine, balanced nutrition, hardening, physical education and sports, good relationships with other people, etc.
It is also necessary to take into account factors that negatively affect health: smoking, drinking alcohol, drugs, emotional and mental tension when communicating with others, as well as unfavorable environmental conditions in places of residence.
Thus, a healthy lifestyle is an integral, logically interconnected, thoughtful and planned system of human behavior, which he observes not under duress, but with pleasure and in the confidence that it will give positive results in maintaining and strengthening his health.
It should be noted that the main components of a healthy lifestyle are general character and have a number of specific areas related to age problems. (In this manual, the authors set themselves the goal of covering a number of components of a healthy lifestyle, taking into account adolescence and the problems that a teenager may have in the process of his life and preparation for adulthood.)
A healthy lifestyle is a dynamic system of human behavior, based on deep knowledge of various factors influencing human health, and the choice of a behavior algorithm that maximizes the preservation and strengthening of health and is constantly adjusted taking into account acquired experience and age-related characteristics . The essence of this behavior is by no means fanatical adherence to some guidelines for a healthy lifestyle. Naturally, restructuring your behavior always requires additional effort, but everything should be done on the verge of pleasure. There should be so much pleasure from the effort expended that the effort does not seem in vain. The healthy lifestyle system you create must be attractive and you must clearly see the end goal of your efforts, what you want to achieve by leading a healthy lifestyle. One can, paraphrasing Cicero, formulate the ultimate goal as follows: “A healthy lifestyle is a system of human behavior to achieve well-being for oneself, for the family and for the state.”
A healthy lifestyle is an individual system of behavior, and each person must choose his own path and strive to develop a number of necessary qualities he also has to do it himself. To do this you need:
- have a clearly formulated goal of life and have psychological stability in various life situations;
- know the forms of your behavior that contribute to the preservation and strengthening of health;
- believe that the lifestyle you lead will give positive results;
- develop a positive attitude towards life, perceive every day as a small life, every day receive at least small joys from life;
- develop a sense of self-respect, the awareness that you are not living in vain, that you are able to solve all the tasks facing you and know how to do it;
- constantly maintain a physical activity regime: a person’s destiny is to always move, there are no means that could replace movement;
- observe the rules and food hygiene;
- observe the work and rest regime and promptly cleanse the body of the products of its activity;
- be an optimist, moving along the path of improving health, set achievable goals, do not dramatize failures, remember that perfection is, in principle, an unattainable thing;
- rejoice at success, because in all human endeavors success begets success.
All this is included in the content of a healthy lifestyle. You can achieve a high level of health if you constantly follow the rules of a healthy lifestyle.

Impact of the environment on human health
Our health depends on the state of the environment. Clean water, fresh air and fertile soil - all this is necessary for people for their full and healthy existence.
Polluted air can become a source of harmful substances entering the human body through the respiratory system. Dirty water may contain pathogenic microorganisms or toxic compounds that will enter the water with it. gastrointestinal tract. Soil and groundwater pollution reduces the productivity of agricultural land. All this poses a threat to human health.
Nature - These are numerous living organisms in their natural habitat that naturally tend to form groups or populations. Populations of plants and animals live in an environment consisting of non-living components, which can be air, water, soil.
Man has long viewed the natural environment mainly as a source of resources. At the same time, most of the resources taken from nature were returned to it in the form of waste.
As a result of human activity, there is constant pollution of the atmosphere, soil and natural waters, which negatively affects people's health.
In some cases, contamination occurs with gaseous substances, in others - with suspended particles. Gaseous impurities include oxides of carbon, nitrogen, sulfur and hydrocarbons. The most common solid impurities are dust and soot particles.
The main sources of air pollution include enterprises of the fuel and energy complex, transport, and industrial enterprises.
Pollution poses a particular danger natural environment heavy metals. Lead, cadmium, mercury, copper, nickel, zinc, chromium, vanadium are almost constant components of air industrial centers. More than 250 thousand tons of lead are emitted into the air every year in the exhaust gases of cars.
Suspended particles that pollute the air are dust of natural and artificial origin (ash, soot, soil dust). Asbestos, widely used in construction, lingers in the lungs and causes chronic irritation of the lung tissue, which can lead to cancer. Soot is formed during the combustion of oil, diesel fuel, wood and other combustible materials. It can accumulate in the lungs, impairing their functioning.
The main soil pollutants are metals and their compounds; radioactive elements, as well as fertilizers and pesticides used in agriculture. Most pesticides have toxic properties, many of which can accumulate in the soil and enter the human body through the respiratory tract, gastrointestinal tract, skin and mucous membranes.
The most dangerous soil pollutants include mercury, lead and their compounds. Mercury enters the environment through the use of pesticides, which are used for pre-sowing disinfection of seeds, with waste from the pulp and paper industry, during the production of soda and chlorine, when mercury electrodes are used in the technology. Waste industrial enterprises often contain metallic mercury, as well as various non- organic compounds mercury Mercury compounds are extremely toxic. Some of them are not excreted from the body and may have adverse effects on the central nervous system, kidneys, liver and brain tissue.
Soil contamination with lead and its compounds is the most widespread and dangerous character. Lead compounds are used as anti-knock additives to gasoline, so motor vehicles are perhaps the main source of lead pollution of the natural environment. The lead content in soils depends on the location of roads and the density of vehicle traffic on them.
The most dangerous to human health is radioactive pollution of the environment, which is influenced by radioactive fallout, the operation of nuclear power plants and the disposal of radioactive waste.
Radioactive fallout is particles of earth that rise into the air and become radioactive as a result nuclear explosion. The resulting radioactive suspension can be carried by the wind for hundreds of kilometers. Humanity knows the consequences of the atomic bombing of Japan in 1945, where more than 100 thousand people died from radiation sickness caused by radioactive fallout, and even more people suffered from malignant tumors.
At the dawn of development nuclear energy Nuclear power plants were believed to be a cheap and safe source of energy. However, the accident Chernobyl nuclear power plant somewhat changed this idea, because a reactor explosion or even its damage can cause pollution of large areas for many years.
Disposal of radioactive waste generated during NPP operation and testing nuclear weapons and as a result of the activities of industrial enterprises, represents a significant problem, since the only way to reduce radioactivity is time. For example, spent graphite rods of nuclear fuel are highly radioactive and their half-life is thousands of years.
The main pollutant of surface waters is oil and oil products, which enter the waters as a result of natural oil seeps in areas of its occurrence, oil production, during transportation, processing and use as fuel and industrial raw materials.
It should also be noted that among industrial products, a special place in terms of negative impact on the aquatic environment is occupied by synthetic detergents, which are increasingly found wide application in industry, transport, public utilities.
Pollution aquatic environment also occurs as a result of the entry into water bodies of water flowing from the surface of agricultural and forest lands treated with chemicals, and when waste from enterprises is discharged into water bodies. All this worsens the sanitary and hygienic indicators of water quality.
According to statistics, 82% of water discharged into reservoirs in Russia is not treated, therefore the water quality of the main Russian rivers is assessed as unsatisfactory.
Degradation of the natural environment primarily affects the health and condition of the genetic fund of people.
It is known that under the influence of the environment, gene changes (mutations) can occur in the body. Genes that control the development of any trait in the body can mutate. Changes in genes under the influence of the environment (mutagenosis) constantly occur in every organism, but under conditions of increasing environmental pollution it goes beyond the control of natural mechanisms. Substances and factors that change the normal structure of genes are called mutagens.
Ionizing and ultraviolet radiation, various natural and artificially produced chemical compounds have a mutagenic effect. When entering the human body, mutagens can cause the development of malignant tumors, the appearance of deformities, etc.
It is customary to divide all mutagens into chemical, physical and radiation. It has been established that not a single substance has an effect on the cells of the body on its own, but always acts in conjunction with other substances and physical factors.
Once in the body, the mutagen is influenced by many substances - food components, hormones, metabolic products, enzymes. Some of them enhance the effect of the mutagen, others reduce and even correct the damaged gene. The organism actively fights mutagens, localizing their harmful effects on genes.
However, the constant deterioration of the environmental situation, especially in large cities, where a person is exposed to many mutagens, leads to a decrease in the protective properties of the body.
Recently, substances that can stop the harmful effects of mutagens have been actively studied. They are called anti-mutagens. Some of them make mutagens inactive, others change the influence of mutagens so that they become harmless, and others strengthen the damage correction system. Some vitamins are recognized as the most active antimutogens: retinol (vitamin A), tocopherol (vitamin E), ascorbic acid(vitamin C).
Vitamin A is found in animal products (butter, egg yolk, liver). Vitamin A is not found in plant foods. Many of them (carrots, spinach, lettuce, parsley, apricot, etc.) contain carotene, which is provitamin A. Vitamin A is formed from carotene in the body. Vitamin A ensures normal growth and is involved in the formation visual pigments, normalizes metabolic processes in the skin, liver tissue, eyes, etc.
Vitamin E (tocopherol) is found in the green parts of plants, especially young sprouts of cereals; vegetable oils (sunflower, cottonseed, corn, peanut, soybean) are rich in vitamin. Vitamin E plays the role of a biological antioxidant, preventing the development of processes of formation of free radicals toxic to the body; normalizes metabolism in muscle tissue.
Vitamin C is found in significant amounts in foods plant origin(rose hips, cabbage, lemons, oranges, black currants, etc.). Vitamin C is involved in redox processes, blood clotting, carbohydrate metabolism and tissue regeneration.
A healthy lifestyle, balanced nutrition, and comprehensive consumption of foods containing vitamins A, E and C reduce the risk of damage to our genes by mutagens, and therefore are a certain guarantee of our health in an unhealthy environment.
All vitamins are absorbed most fully if they are consumed in combination. It must be borne in mind that artificially created drugs are not always useful; sets of natural multivitamins found in products are much preferable.

Bad habits and their impact on health
Man is a great miracle of nature. The rationality and perfection of his anatomy and physiology, his functionality, strength and endurance are amazing. The evolution of man has provided his body with inexhaustible reserves of strength and reliability, which are due to the redundancy of the elements of all its systems, their interchangeability, interaction, ability to adapt and compensate. The total information capacity of the human brain is extremely large. It consists of 30 billion nerve cells. The “pantry” of human memory is designed to store a huge amount of information. Scientists have calculated that if a person could fully use his memory, he would be able to remember the contents of 100 thousand articles. Soviet Encyclopedia, in addition, master the programs of three institutes and be fluent in six foreign languages. However, according to psychologists, a person uses only 30-40% of his memory during his life.
Nature created man for a long and happy life. Academician N.M. Amosov claims that the safety margin of a person’s “structure” has a coefficient of about 10, i.e. his organs and systems can carry loads and withstand stresses approximately 10 times greater than those that a person has to face in normal everyday life.
The realization of the potential inherent in a person depends on his lifestyle, on everyday behavior, on the habits he acquires, on the ability to wisely manage his potential health for the benefit of himself, his family and the state in which he lives.
However, it should be noted that a number of habits that a person begins to acquire as early as school years and which he cannot get rid of throughout his life, seriously harm his health. They contribute to the rapid consumption of the entire potential of a person’s capabilities, premature aging and the acquisition of persistent diseases. Such habits primarily include drinking alcohol, drugs and smoking.
Alcohol. Alcohol, or alcohol, is a narcotic poison; it acts primarily on brain cells, paralyzing them. A dose of 7-8 g of pure alcohol per 1 kg of body weight is lethal for humans. According to the World Health Organization, alcoholism claims about 6 million lives every year.
Alcohol has a deep and long-lasting weakening effect on the body. For example, only 80 g of alcohol lasts for a whole day. Taking even small doses of alcohol reduces performance and leads to fatigue, absent-mindedness, makes it difficult to correctly perceive events.
Some people consider alcohol to be a miracle drug that can cure almost all diseases. Meanwhile, research by experts has shown that alcoholic drinks do not have any healing properties. Scientists have proven that there are no safe doses of alcohol; already 100 g of vodka destroys 7.5 thousand actively working brain cells.
Alcohol is an intracellular poison that has a destructive effect on all human systems and organs. As a result of systematic alcohol consumption, a painful addiction to it develops. The sense of proportion and control over the amount of alcohol consumed is lost.
Impairments in balance, attention, clarity of perception of the environment, and coordination of movements that occur during intoxication often become the cause of accidents. According to official data, 400 thousand injuries sustained by people while intoxicated are recorded annually in the United States. In Moscow, up to 30% of those admitted to hospitals with severe injuries are people in a state of intoxication.
The effect of alcohol on the liver is especially harmful; with prolonged use they develop chronic hepatitis and cirrhosis of the liver. Alcohol causes (including in persons young) disturbances in the regulation of vascular tone, heart rhythm, metabolism in the tissues of the heart and brain, irreversible changes in the cells of these tissues. Hypertonic disease, ischemic disease heart and other cardiac lesions vascular system Alcohol drinkers are twice as likely to cause death as non-drinkers. Alcohol has a harmful effect on the endocrine glands and primarily on the sex glands; decreased sexual function is observed in 1/3 of people who abuse alcoholic beverages.
Alcoholism significantly affects the structure of population mortality. According to the World Health Organization, the mortality rate from various causes in people who consume alcohol moderately is 3-4 times higher than that for the general population. Average duration The lifespan of drinkers usually does not exceed 55-57 years.
The relationship between alcohol and crime is due to the formation of a violent personality type under its influence. With the help of alcohol, criminals recruit accomplices and cause a decrease in self-control in them, which makes it easier to commit a crime.
The state of intoxication, accompanied by a weakening of restraining factors, loss of a sense of shame and a real assessment of the consequences of the actions performed, often pushes young people into frivolous casual sexual relationships. Their consequence is often undesirable consequences. According to statistics, 90% of infections with syphilis and 95% of gonorrhea (both men and women) occur while intoxicated.
Doctors say: a third of women who drink alcohol give birth to premature babies, a quarter of women who drink give birth dead children. It has long been proven that conceiving while drunk is fraught with great danger for the unborn child. Surveys have shown that out of 100 children suffering from epilepsy, 60 had parents who drank alcohol. 40 out of 100 mentally retarded children have parents who are alcoholics.
Academician I.P. Pavlov said: “What benefit can there be from poison, which drives people into a state of madness, pushes them to crimes, makes them sick, poisons the existence of not only the drinkers themselves, but also those around them. Since the unconditional harm of alcohol has been proven from a scientific and hygienic point of view, there can be no talk of scientific approval of the consumption of small or moderate doses of alcohol.”
Let us cite a number of statements by prominent people to confirm the harm of this destructive human habit.
Aristotle, ancient Greek philosopher and scientist(384-322 BC): “Intoxication is the voluntary madness of a person.”
Leonardo da Vinci, Italian painter, sculptor, architect, scientist, engineer(1452-1519): “Wine takes revenge on the drunkard.”
Walter Scott, English writer, creator of the historical novel genre(1771-1832): “Of all the vices, drunkenness is most incompatible with greatness of spirit.”
William Shakespeare, English playwright and poet, the greatest humanist of the Renaissance(1564-1616): “Men allow an enemy into their mouths who steals their brains.”
F.M. Dostoevsky, Russian writer(1821 - 1881): “The consumption of alcoholic beverages bestializes and brutalizes a person.”
A.I. Herzen, Russian writer, philosopher(1812-1870): “Wine stuns a person, makes him forget, artificially cheers him up, irritates him. This stupefaction and irritation is liked all the more the less a person is developed and the more he is reduced to a narrow, empty life. The very fact of addiction to alcohol, as a rule, is a sign not only of weak strength, but also an unmistakable indicator of the narrow and empty life of a drunkard.”
L.N. Tolstoy, Russian writer(1828-1910): “Wine destroys people’s physical health, destroys their mental abilities, destroys the well-being of families and, most terrible of all, destroys the souls of people and their offspring.”
From what has been said, it follows that everyone needs to decide for themselves: before taking a glass of alcohol, no matter who it is offered, think about the consequences and determine what you want: either you want to be healthy, cheerful, able to realize your desires into life, or from this step you will begin to destroy yourself. Think and make the right decision. Learn to say firmly: “No!”
Smoking- a bad habit that involves inhaling smoke from smoldering tobacco is a form of substance abuse. It has a negative impact on the health of smokers and those around them.
The nicotine contained in tobacco smoke almost instantly enters the bloodstream through the alveoli of the lungs. In addition to nicotine, tobacco smoke contains a large amount of combustion products of tobacco leaves and substances used in technological processing, which have a harmful effect on the body.
According to pharmacologists, tobacco smoke in addition to nicotine, it contains carbon monoxide, hydrocyanic acid, hydrogen sulfide, carbon dioxide, ammonia, essential oils and a concentrate from liquid and solid products of combustion and dry distillation of tobacco, called tobacco tar. The latter contains about a hundred chemical compounds of substances, including a radioactive isotope of potassium, arsenic and a number of aromatic polycyclic hydrocarbons - carcinogens, chemicals whose impact on the body can cause cancer.
It has been noted that tobacco has a harmful effect on the body, and primarily on the nervous system, first stimulating and then depressing it. Memory and attention weaken, performance decreases. Nicotine disrupts performance of cardio-vascular system. Tobacco causes inflammation of the nasopharynx and larynx, Chronical bronchitis, lung function weakens under the influence of smoking, and the process of exchanging carbon dioxide for oxygen becomes more difficult.
When inhaling tobacco smoke, the temperature of the smoke in the oral cavity is about 50-60 "C. The destructive effect on the body begins with heat. To introduce smoke from the mouth and nasal cavity into the lungs, the smoker inhales a portion of air with which the smoke from the mouth and the nasopharynx enters the lungs. The temperature of the air entering the mouth is approximately 40°C lower than the temperature of the smoke. Temperature changes cause microscopic cracks in the enamel of the teeth over time. The teeth of smokers begin to decay earlier than those of non-smokers.
The destruction of tooth enamel is facilitated by the deposition of tobacco tar on the surface of the teeth, which is why the teeth acquire a yellowish color and the oral cavity acquires a specific odor.
Tobacco smoke is annoying salivary glands. The smoker swallows part of the saliva. Toxic substances in smoke, dissolving in saliva, act on the gastric mucosa, which can ultimately lead to gastric and duodenal ulcers.
Chronic smoking is usually accompanied by bronchitis. Chronic irritation of the vocal cords affects the timbre of the voice. It loses its sonority and purity, which is especially noticeable in girls and women.
As a result of smoke entering the lungs, the blood in the alveolar capillaries, instead of being enriched with oxygen, is saturated with carbon monoxide, which, combining with hemoglobin, excludes part of the hemoglobin from the process of normal breathing. Oxygen starvation sets in. Because of this, the heart muscle suffers first of all. Hydrocyanic acid contained in tobacco smoke poisons the nervous system, ammonia irritates the mucous membranes, reducing the resistance of the lungs to various infectious diseases, in particular tuberculosis.
But the main effect on the human body when smoking is nicotine. The lethal dose of nicotine for humans is 1 mg per 1 kg of body weight, i.e. about 50-70 mg for a teenager. Death can occur if a teenager immediately smokes half a pack of cigarettes. According to WHO data, 2.5 million people die from smoking-related diseases every year worldwide.
The German professor Tannenberg has calculated that at present, per million people, one death from an airplane accident occurs once every 50 years; from drinking alcohol - once every 4-5 days, from car accidents - every 2-3 days, and from smoking - every 2-3 hours.
Inhalation of smoke tobacco air(so-called passive smoking) causes the same diseases that smokers suffer from. Research has shown that the dangers from secondhand smoke are very real. The smoke flowing from a lit cigarette left in an ashtray or in the hand of a smoker is not the same smoke that the smoker inhales. A smoker inhales smoke that is filtered in the cigarette, while a non-smoker inhales completely unfiltered smoke. This smoke contains 50 times more carcinogens, twice as much tar and nicotine, five times more carbon monoxide and 50 times more ammonia than smoke inhaled through a cigarette. For people working in heavily smoky environments, exposure to secondhand smoke can reach the equivalent of 14 cigarettes per day.
There is compelling evidence that the incidence of lung cancer is increasing among non-smokers who live with smokers. Independent studies in the USA, Japan, Greece, and Germany have shown that non-smoking spouses of smokers develop lung cancer two to three times more often than spouses of non-smokers.
Nowadays, smoking has become an everyday occurrence. On average, about 50% of men and 25% of women smoke in the world. In our country, smoking is also widespread, and the ranks of smokers are replenished mainly by teenagers and young people: 3% of smokers start smoking at the age of 13-30 years. Almost a third of men start smoking at the age of 14-15 years.
Indeed, it is easy to start smoking, but it is very difficult to wean off smoking in the future. Once you start smoking, you can become a slave to this habit, slowly and surely destroying your health, which nature gave for other purposes - work and creation, self-improvement, love and happiness.
Let us note that, according to health experts, addiction to tobacco smoking is akin to drug addiction.
Addiction- This serious disease caused by drug abuse due to acquired pathological addiction to them.
Drugs of plant origin, which have a special intoxicating effect on humans, have been known to mankind for a very long time. Drug use was initially associated with religious and everyday customs. Many years ago, drugs were used by ministers of various religions to achieve a state of ecstasy during the performance of religious rites.
The second historical area of ​​drug use is medicine (as sedatives, painkillers and sleeping pills).
The third area of ​​drug use is their use for the development of externally unconditional mental states associated with the experience of pleasure, comfort, uplifting, mental and physical tone, "kay-fa." A sharp impetus to the spread of drugs throughout the world was given by the rapid development in the 19th - 20th centuries. chemistry, including the chemistry of medicinal substances.
By drug we mean chemical substances synthetic or plant origin, medicines, which have a special, specific effect on the nervous system and the entire human body, lead to the removal pain, changes in mood, mental and physical tone. Achieving these states with the help of drugs is called drug intoxication.
There are four types of drug addiction in Russia:
- opium addiction (abuse of opium and its constituent alkaloids and synthetic morphine substitutes);
- hashishism;
- drug addiction caused by stimulants (mainly ephedrine);
- drug addiction caused by certain sleeping pills related to drugs.
Patients with drug addiction often become people who are easily suggestible, devoid of interests, and have poor control over their desires.
The rate of development of drug addiction depends on the chemical structure of the drug, the method of its administration, frequency of administration, dosage and individual characteristics body.
The initial stage of drug addiction is the transition from episodic to regular drug use, the emergence of an attraction to drug intoxication. If at the beginning of taking drugs a person experiences a subjectively unpleasant state, it soon disappears and each drug use causes euphoria.
As drug addiction develops, tolerance to the drug increases, previous doses do not give euphoria, larger and larger doses begin to be taken, and the pattern of drug action changes.
Stopping drug use leads to painful conditions. With opium addiction, this is expressed in the appearance of anxiety, chills, excruciating tearing pains in the arms, legs, back, insomnia, diarrhea, as well as lack of appetite. Ephedrine addiction is characterized by prolonged insomnia and depression. With hashishism, in addition to unpleasant bodily sensations, mood also worsens, irritability, anger, and sleep disturbances appear.
The development of drug addiction leads to a steady decrease in the euphoric effect of the drug and an increase in mental and physical disorders of the body. In all cases, personality degradation is noted (narrowing of interests, cessation of socially useful activities, etc.).
The only goal of drug addicts is to acquire and use drugs, without which their condition becomes serious.
According to the Ministry of Health of the Russian Federation, the average life expectancy of people who start using drugs is 4-4.5 years, and the vast majority of chronic drug addicts do not live to see 30 years. (The main age category of drug addicts is 13-25 years old.) According to the Russian Ministry of Internal Affairs, over 10 years (1988-1998) the number of deaths as a result of drug use increased 12 times, and among children more than 40 times.
Substance abuse- a disease characterized by a pathological addiction to substances that are not considered drugs. There are no medical and biological differences between drug addiction and substance abuse. Drug addicts achieve intoxication by inhaling vapors of gasoline, acetone, toluene, perchlorethylene and using various aerosol toxic substances.
In conclusion, it should be noted that drug addicts are poor workers, their ability to work - physical and mental - is reduced, and all their thoughts are connected with obtaining drugs, including through criminal means. Drug addiction causes great material and moral damage to an individual, family and society; it is the cause of accidents at work, in transport, and at home. Drug addicts, degrading physically and morally, are a burden to family and society. They are at risk of spreading AIDS.

3. Task

Prepare a report for presentation in class on the following topics:
1. Basic concepts of human health. Human health and well-being.
2. A healthy lifestyle as a system of individual human behavior aimed at maintaining and strengthening health.
3. The importance of work and rest for the harmonious development of a person, his spiritual and physical qualities.
4. Physical activity and its importance for human health
5. Hardening the body, its importance for strengthening human health. Using environmental factors for hardening.
7. The main components of a healthy lifestyle.
8. The main components of a person’s daily routine. The importance of physical activity, nutrition and sleep in the daily routine for human health.
9. Biological necessity of human motor activity in the process of life.
10. Impact of the environment on human health
11. Bad habits, the main reasons contributing to their appearance. Prevention measures bad habits.
12. Drug addiction and substance abuse, general concepts. Consequences of drug use on human health. Drug addiction prevention measures.
13. Smoking and its impact on human health. Tobacco smoke, its components, the influence of tobacco smoke on others.
14. Family in modern society. Family functions. Influence family relations on human health.

Time to complete the work - 4 hours
4. Literature

1. Airopetov S. G. Health. Emotions. Beauty. - M.: Young Guard, 1977.
2. Altshuller V. B., Nadezhdin A. V. Drug addiction: the road to the abyss. -M.: Education, 2000.
3. Take care of yourself: a guide to self-regulation and self-improvement / Comp. Kotelnikov V. M. - M.: SME Publishing House, 1996.
4. Ivanchenko V. A. How to be healthy. - Chelyabinsk: South-Ural. book publishing house, 1989.
5. Soloviev S.S. Fundamentals of life safety. Alcohol, tobacco and drugs are the main enemies of human health: teaching aid. - M.: Bustard, 2005.
6. Smirnov A. T., Mishin B. I., Izhevsky P. V. Fundamentals of medical knowledge and a healthy lifestyle: a textbook for grades 10-11. - M.: Education, 2002.
7. Smirnov A. T., Mishin B. I., Vasnev V. A. Fundamentals of military service: Textbook. A manual for students of educational institutions. prof. Education. - M.: Publishing center "Academy", 2000.
8. Mikryukov V. Yu. Ensuring life safety. In 2 books. Book 1. Personal safety.- M.: Higher. school, 2004.

Sheremeteva Alla Vladimirovna,
GBOU school No. 15 St. Petersburg

“When there is no health, wisdom is silent and has no time for art, strength sleeps, wealth is useless andthe mind is powerless..."

A healthy lifestyle is the basis of health and activity! Healthy lifestyle is an individual system of human behavior that provides him with physical, spiritual and social well-being in the real environment (natural, man-made and social), as well as reducing the negative impact on life and health of the consequences of various dangerous and emergency situations. A healthy lifestyle creates the best conditions for normal course of physiological and mental processes, reduces the likelihood of various diseases and increases human life expectancy. Why should a healthy lifestyle be considered an individual system of behavior? With a risky lifestyle, when a person’s behavior damages his health, the normal course of physiological processes is difficult, the vital forces of the body are spent on compensating for harmful influences. At the same time, the likelihood of diseases increases, accelerated wear and tear of the body occurs, and life expectancy is reduced. Thus, in order to preserve and strengthen his health, each person creates his own lifestyle, his own individual system of behavior, which best ensures that he achieves physical, spiritual and social well-being.

Playing sports helps you to be resilient and stress-resistant.

A healthy lifestyle, in my opinion, consists of proper nutrition, eating healthy foods: fruits, vegetables, hot dishes, without eating fast food.

Individual health is the health of each person. The concept of “health” also includes forms of human behavior that make it possible to improve life, make it prosperous, and achieve a high degree of self-realization. Well-being concerns all aspects of a person's life, not just their physical form. Mental well-being refers to the mind, intellect, emotions. Therefore, one of the foundations of human health is its spiritual component. Consequently, spiritual and physical health are a single whole of human health. It must be constantly in harmonious unity, which ensures a high level of health

And also in playing sports, in following a daily routine. In order to form your own healthy lifestyle system, you need to know the factors that positively affect human health. These include:

• adherence to daily routine;
• balanced diet;
• physical education and sports;
• good relationships with people around you.

It is also necessary to take into account factors that negatively affect health:

• smoking;
• consumption of alcohol, drugs;
• emotional and mental tension when communicating with others; unfavorable environmental conditions in places of residence.

Thus, a healthy lifestyle is an integral, logically interconnected, thoughtful and planned system of human behavior, which is followed not under duress, but with pleasure and confidence that it will give positive results in preserving and strengthening his health.

Each person must choose the path to create their own individual healthy lifestyle system. For this purpose, there are a number of the most significant life guidelines that will contribute to its formation. These include:

· clearly formulated purpose of life and possession of psychological stability in various life situations;

· knowledge of forms of behavior that contribute to the preservation and strengthening of health;

· the desire to be the master of your life, to believe that the right lifestyle will give positive results;

· develop the right attitude towards life, perceive every day as a small life, receive at least small joys from life every day;

· develop a sense of self-respect, the awareness that you are not living in vain, that you are able to solve all the tasks facing you and know how to do it;

· constantly maintain a physical activity regime (a person’s destiny is to always move; there are no means that could replace movement);

· maintain hygiene and nutritional rules; observe the work and rest schedule;

· be an optimist, moving along the path of improving health;

· set achievable goals, do not dramatize failures, remember that perfection is, in principle, an unattainable thing;

· rejoice in success, since in all human endeavors success begets success.

I think that someone who leads a correct lifestyle is always full of energy and strength, such a person is always in a good mood, he always has a desire to do something.

He is distinguished by cheerfulness and good health, he can charge others with his positive energy. A person who follows a healthy lifestyle can more easily endure problems and adversity.

Literature:

1. Vorontsov I.M. "Patterns physical development children and methods of its assessment."

2. Vorontsov I.M., Mazurin A.V., “Centile distribution of body weight along body length.”

3. Gandelsman A.B., Smirnov A.M., “Physical education of school-age children.”

4. Gvozdev S.G. “Dynamics of mass-height ratios in children and adolescents.”

5.Godik M.A. “Control of training and competitive loads.”

6. Goldberg E.D. "Physical development of children and adolescents."

7. Goryunova A.A. “On accelerating the physical development of preschool children.”

A healthy lifestyle is an individual system of human behavior that provides him with physical, mental and social well-being in the real environment (natural, man-made and social) and active longevity.

A healthy lifestyle creates the best conditions for the normal course of physiological and mental processes, which reduces the likelihood of various diseases and increases human life expectancy.

A healthy lifestyle helps us fulfill our goals and objectives, successfully implement our plans, cope with difficulties, and, if necessary, with colossal overloads. Good health, supported and strengthened by the person himself, will allow him to live a long and full of joys life. Health is an invaluable wealth of each person individually, and of the entire society as a whole. How to improve your health? The answer is simple - lead a healthy lifestyle.

1. Daily routine and human health.

A person’s entire life passes in the mode of time distribution, partly forced, associated with socially necessary activities, partly according to an individual plan. So, for example, a student’s daily routine is determined curriculum classes in educational institution, the regime of a military man is the daily routine approved by the commander of the military unit, the regime of a working person is the beginning and end of the working day.

Thus, a regime is an established routine for a person’s life, which includes work, nutrition, rest and sleep.

The main component of a person’s lifestyle is his work, which represents the purposeful activity of a person aimed at creating material and spiritual values.

A person’s mode of life must be subordinated, first of all, to his effective labor activity. A working person lives in a certain rhythm: he must get up at a certain time, perform his duties, eat, rest and sleep. And this is not surprising - all processes in nature are subject to a strict rhythm to one degree or another: the seasons alternate, night follows day, day again comes to replace night. Rhythmic activity is one of the basic laws of life and one of the foundations of any work.

A rational combination of elements of a lifestyle ensures more productive human work and a high level of health. The whole organism as a whole participates in human labor activity. The work rhythm sets the physiological rhythm: at certain hours the body experiences stress, as a result of which metabolism increases, blood circulation increases, and then a feeling of fatigue appears; at other hours and days, when the load is reduced, rest comes after fatigue, strength and energy are restored. Proper alternation of load and rest is the basis for high human performance.

Now we need to dwell on the issue of rest. Rest is a state of rest or active activity leading to restoration of strength and performance.

The most effective way to restore performance is active rest, which allows you to rationally use free time. Alternating types of work, a harmonious combination of mental and physical labor, and physical education ensure effective restoration of strength and energy. A person needs to rest daily, weekly on weekends, annually during the next vacation, using free time to strengthen physical and spiritual health.

2. Balanced nutrition and its importance for health.

The eternal desire of people to be healthy and productive has led to the fact that recently a lot of attention has been paid to rational nutrition as one of the important components of a healthy lifestyle. Proper, scientifically based nutrition is the most important condition human health, performance and longevity.

With food, a person receives all the necessary elements that provide the body with the energy necessary for the growth and maintenance of tissue functioning.

The nutrients the body needs are divided into six main types: carbohydrates, proteins, fats, vitamins, minerals and water. Eating right means getting from food in sufficient quantities and in the right combination everything that the body requires.

Proper nutrition is, first of all, a varied diet, taking into account the genetic characteristics of a person, his age, physical activity, climatic and seasonal characteristics of the environment. It allows the body to realize its genetic potential to the maximum, but the body is not able to exceed this potential, no matter how well the nutrition is organized.

It should be noted that there are no foods that are good or bad in themselves. Nutritional value All food products have it to one degree or another, but there is no ideal food. It is important not only what we eat, but how much we eat, when we eat and in what combinations we eat certain foods.

Let's take a closer look at the main types nutrients, necessary for the body.

Carbohydrates are organic compounds consisting of carbon, hydrogen and oxygen. They are contained in all food products, but there are especially many of them in cereals, fruits and vegetables.

Carbohydrates, based on the complexity of their chemical structure, are divided into two groups: simple and complex carbohydrates.

The basic unit of all carbohydrates is a sugar called glucose. Glucose is a simple sugar.

Several residues of simple sugars combine with each other to form complex sugars. The basic unit of all carbohydrates is a sugar called glucose. Glucose is a simple sugar.

Several residues of simple sugars combine with each other to form complex sugars.

Thousands of residues of identical sugar molecules combine with each other to form a polysaccharide: there are about 50 thousand different types of proteins. All of them consist of four elements: carbon, hydrogen, oxygen and nitrogen, which, when combined in a certain way, form amino acids. There are 20 types of amino acids. A compound consisting of a large number of amino acids is called a polypeptide. Each protein is a polypeptide in its chemical structure. Most proteins contain an average of 300-500 amino acid residues. It should be noted that some bacteria and all plants are capable of synthesizing all the amino acids from which proteins are built.

Vitamins are organic chemical compounds necessary for the body for normal growth, development and metabolism. Vitamins are neither carbohydrates, nor proteins, nor fats. They consist of other chemical elements and do not provide the body with energy.

Citrus fruits are an excellent source of vitamin C. Getting adequate amounts of vitamin C from fruits and vegetables boosts the immune system.

Zinc is also very important for strengthening the immune system - it has antiviral and antitoxic effects. You can get it from seafood, unrefined grains and brewer's yeast. In addition, you need to drink tomato juice - it contains a large amount of vitamin A.

You need to eat protein. Protective factors of immunity are built from protein - antibodies (immunoglobins). If you eat little meat, fish, eggs, dairy products, nuts, then they simply cannot be formed.

Probiotics:

It is beneficial to eat foods that increase the number of beneficial bacteria in the body. These are called probiotics and include onions and leeks, garlic, artichokes and bananas.

In spring and late winter, the body experiences a lack of vitamins. You, of course, know boxes and jars with vitamins. Some will buy sweet tablets containing vitamins and eat almost the entire pack at once. Then suddenly, out of the blue, nausea begins, headache.... This is the body letting you know about the increased content of vitamins. Therefore, vitamin preparations can only be taken on the recommendation of a doctor or, at least, with the permission of adults.

The human body contains a variety of substances: iron, calcium, magnesium, potassium, etc. But most of all the human body contains water. The brain, for example, contains 80% water, muscles 76%, bones 25%.

In the process of evolution, animals have lost the ability to synthesize ten particularly complex amino acids, called essential amino acids. They receive them ready-made with plant and animal foods. Such amino acids are found in proteins of dairy products (milk, cheese, cottage cheese), eggs, fish, meat, as well as in soybeans, beans and some other plants.

In the digestive tract, proteins are broken down into amino acids, which are absorbed into the blood and enter the cells. In cells, they build their own proteins characteristic of a given organism.
Minerals - inorganic compounds, which account for about 5% of body weight. Minerals serve structural components teeth, muscles, blood cells and bones. They are essential for muscle contraction, blood clotting, protein synthesis, and cell membrane permeability. The body receives minerals from food.

Minerals are divided into two classes: macroelements and microelements.
Macroelements - calcium, phosphorus, potassium, sulfur, sodium, chlorine and magnesium - are required by the body in relatively large quantities.

Microelements: iron, manganese, copper, iodine, cobalt, zinc and fluorine. The need for them is somewhat less.

Water is one of the most important components of the body, making up 2/3 of its mass. Water is the main component of all biological fluids. It serves as a solvent for nutrients and waste. The role of water in regulating body temperature and maintaining acid-base balance; Water participates in all chemical reactions occurring in the body.

In order for nutrition to meet the requirements of a healthy lifestyle, it must provide the body with all the necessary nutritional elements in the required quantity and combination. Human body- a complex mechanism. Human health depends on how much energy a person receives and how much he expends, and how harmoniously all his organs work, ensuring the necessary level of vital activity.

3. The influence of physical activity and hardening

Physical culture has always occupied a leading place in preparing a person for active, fruitful life. It can successfully solve the problem of disturbed balance between the strength of emotional stimuli and the realization of the physical needs of the body. This is the right path to strengthening spiritual and physical health.

Physical education has an important impact on a person's ability to adapt to sudden and severe functional fluctuations. A person has a total of 600 muscles, and this powerful motor apparatus requires constant training and exercise. Muscle movements create a huge flow of nerve impulses sent to the brain and maintain normal tone nerve centers, charge them with energy, relieve emotional overload. In addition, people who constantly engage in physical activity look more attractive in appearance. Physical education is the best measure to prevent alcohol consumption, smoking and drug addiction.

Training gives a person self-confidence. People who regularly engage in physical activity are less susceptible to stress, they cope better with worry, anxiety, depression, anger and fear. They are not only able to relax more easily, but also know how to relieve emotional stress with the help of certain exercises. Physically trained people are better able to resist illness, it is easier for them to fall asleep on time, they sleep more soundly, and they need less time to sleep. Some physiologists believe that every hour of physical activity extends a person's life by two to three hours.

Daily morning exercises are a mandatory minimum of physical activity for the day. It is necessary to make it the same habit as washing your face in the morning.

Hardening- this is an increase in the body’s resistance to the adverse effects of a number of environmental factors (for example, low or high temperature) by systematically influencing the body of these factors.

Modern homes, clothing, transport, etc. reduce the impact on the human body of atmospheric influences, such as temperature, humidity, and sunlight. Reducing such influences on our body reduces its resistance to environmental factors. Hardening is a powerful healing tool. With its help, you can avoid many diseases and maintain your ability to work and enjoy life for a long time. The role of hardening in prevention is especially great colds. Hardening procedures reduce their number by 2-4 times, and in some cases help to get rid of colds altogether. Hardening has a general strengthening effect on the body, increases the tone of the central nervous system, improves blood circulation, and normalizes metabolism.
The main conditions that must be met when hardening the body are the systematic use of hardening procedures and a gradual increase in the force of influence. We must remember that 2-3 months after the cessation of hardening, the previously achieved level of resistance of the body begins to decline.

The most common form of hardening is the use of fresh cool air. Long walks, hiking trips, and sleeping indoors with an open window are good for this in the warm season.

At home, it is useful to walk on the floor barefoot, and for the first time during! minutes, then increase the duration by 1 minute every week. In the cold season, walking is well complemented by skiing, skating, and slow hardening jogging in lightweight clothing. Exercise also helps increase resistance to low temperatures. morning exercises outdoors or in a well-ventilated area.

A stronger hardening factor is water. In addition to temperature, water has a mechanical effect on the skin, which is a kind of massage that improves blood circulation.
Hardening can be carried out in the form of rubbing or dousing with water. Hardening with water begins at a temperature not lower than 33-35 degrees and then every 6-7 days the water is cooled by one degree. If no changes occur in the body, the water temperature can be brought to tap temperature (10-12 degrees).

Swimming in open water has a great hardening effect. In this case, irritation by water is combined with exposure to air. When swimming, the warming of the body is facilitated by increased muscle work during swimming. At first, the duration of bathing is 4-5 minutes, gradually increasing it to 15-20 minutes. When you swim for too long or in very cold water, your increased metabolism is unable to replenish the heat loss and the body becomes hypothermic. As a result, instead of hardening, a person harms his health.

One of the hardening factors is solar radiation. It causes vasodilation, enhances the activity of hematopoietic organs, and promotes the formation of vitamin D in the body. This is especially important for preventing rickets in children.

The duration of exposure to the sun should not exceed 5 minutes at first. It is gradually increased to 40-50 minutes, but no more. It must be remembered that excessive exposure to the sun can lead to overheating of the body, sunstroke, and burns.

These are the main components of health. Remember: a healthy lifestyle allows you to significantly reveal those valuable personality qualities that are so necessary in the conditions of modern dynamic development. This is, first of all, high mental and physical performance, social activity, and creative longevity. A conscious and responsible attitude towards health as a public asset should become the norm of life and behavior of all people. The widespread adoption of a healthy lifestyle is a matter of national significance, nationwide, and at the same time it concerns each of us.

The formation of a lifestyle that promotes human health is carried out at three levels.

Rejection of bad habits. The harm of smoking.

Bad habits include alcohol abuse, smoking, drug addiction and substance abuse. All of them negatively affect human health, having a destructive effect on his body and causing various diseases. Smoking tobacco is one of the most common bad habits. Over time, it causes physical and mental dependence on the smoker.
First of all, the pulmonary system suffers from tobacco smoke, the lung defense mechanisms are destroyed, and chronic illness- smoker's bronchitis.

Some of the tobacco ingredients dissolve in saliva and, entering the stomach, cause inflammation of the mucous membrane, which subsequently develops in peptic ulcer stomach or duodenum.
Smoking is extremely harmful; it affects the functioning of the cardiovascular system and often leads to heart failure, angina pectoris, myocardial infarction and other diseases.
Radioactive substances contained in tobacco smoke can sometimes cause the formation cancerous tumors. Tobacco smoke contains more than three thousand harmful substances. It is impossible to remember them all. But you need to know three main groups of toxins:

Resins. They contain strong carcinogens and substances that irritate the tissues of the bronchi and lungs. Lung cancer is caused by smoking in 85% of all cases. Cancer of the mouth and larynx also mainly occurs in smokers. Tars are the cause of smokers' cough and chronic bronchitis.
Nicotine. Nicotine is a stimulant drug. Like any drug, it is addictive, addictive and addictive. Increases heart rate and blood pressure. Following brain stimulation, a significant decline occurs, including depression, which causes a desire to increase the dose of nicotine. A similar two-phase mechanism is inherent in all narcotic stimulants: first they excite, then they deplete. A complete cessation of smoking may be accompanied by a withdrawal syndrome that often lasts up to 2-3 weeks. Most frequent symptoms Nicotine withdrawal - irritability, sleep disturbance, tremors, anxiety, decreased tone.
All these symptoms do not pose a threat to health; they fade and disappear completely on their own.

Re-introducing nicotine into the body after a long break quickly restores addiction.

Toxic gases (carbon monoxide, hydrogen cyanide, nitrogen oxide, etc.):

Carbon monoxide or carbon monoxide is the main toxic component of tobacco smoke gases. It damages hemoglobin, after which hemoglobin loses its ability to carry oxygen. Therefore, smokers suffer from chronic oxygen starvation, which is clearly manifested during physical activity. For example, when climbing stairs or while jogging, smokers quickly become short of breath.

Carbon monoxide is colorless and odorless, therefore it is especially dangerous and often leads to fatal poisoning. Carbon monoxide from tobacco smoke and car exhaust gases are the same substance with the same chemical formula- SO. Only there is more of it in tobacco smoke.

Hydrogen cyanide and nitric oxide also affect the lungs, exacerbating hypoxia (oxygen starvation) of the body.

Try to remember at least one figure: tobacco smoke contains 384,000 maximum permissible concentrations of toxic substances, which is four times more than in car exhaust. In other words, smoking a cigarette for one minute is about the same as breathing directly from exhaust fumes for four minutes.

Tobacco smoke has a harmful effect not only on the smoker, but also on those around him. In this case, non-smokers experience headaches, malaise, and aggravated diseases of the upper respiratory tract, negative changes occur in the activity of the nervous system and blood composition. Passive smoking has a particularly harmful effect on children.

Important areas of tobacco smoking prevention are improving morality, general and medical culture of the population and other measures of psychological and pedagogical influence.
The harm of alcohol.

Alcohol has a destructive effect on all systems and organs, as it dissolves well in the blood and is carried throughout the body.

Getting into the stomach, ethanol negatively affects its mucous membrane, and through the central nervous system - the entire digestive function. With frequent alcohol consumption, this can lead to chronic alcoholic gastritis.

Alcohol has a very harmful effect on the liver, which is not able to cope with large amounts of alcohol. Overworking the liver leads to the death of its cells and the development of cirrhosis.
Alcohol abuse leads to severe disorders in the activity of the endocrine glands, primarily the pancreas and reproductive glands.

The main problem is that most of the alcoholic products produced by non-state enterprises contain large amounts of toxic substances.

The brain is especially affected by alcohol, as a result of which coordination of movements is impaired, speech and handwriting change, the moral and intellectual level of a person decreases, and subsequently social degradation of the individual occurs. Intellectual potential and moral level decrease, all interests are formed around one problem - getting alcohol. Former friends are replaced by new ones that correspond to the drinker’s aspirations. Family and work friends are forgotten. Questionable acquaintances arise with persons prone to theft, fraud, forgery, robbery, and drunkenness. The leading motive for behavior is obtaining funds to purchase alcoholic beverages.

Beer alcoholism develops faster than vodka alcoholism!

Beer affects human hormones:

1. In men: the production of the male sex hormone testosterone is suppressed. At the same time, female sex hormones begin to be produced, causing changes appearance men.

2. In women: the likelihood of getting cancer increases, the voice becomes rougher, and a “beer mustache” appears.
The main directions for the prevention of drunkenness and alcoholism are labor education, the organization of good rest, improving the culture and sanitary literacy of the population, as well as measures of a psychological, pedagogical and administrative-legal nature.

Drug addiction.

You can establish the fact of drug use in several ways:
Using rapid drug tests.
Based on indirect signs of drug use and drug addiction.
In the process of drug testing.

Indirect signs of drug use and drug addiction: Remember that they are not suitable for drug addicts with little experience.
Always wear long sleeves, regardless of the weather or situation.
Unnaturally narrow or wide pupils, regardless of lighting.
A detached look.
Often - a sloppy appearance, dry hair, swollen hands; dark, destroyed, “broken off” teeth in the form of “stumps”.
Posture is often slouched.
Slurred, “stretched” speech.
Clumsy and slow movements in the absence of the smell of alcohol on the breath.
A clear desire to avoid meetings with government officials.
Irritability, harshness and disrespect in answering questions.
After he appears in your house, things or money disappear.
Drug addicts usually do not show injection marks, but sometimes they can be seen on back side brushes, but in general, experienced drug addicts inject themselves anywhere, and traces need to be looked for in all areas of the body, not excluding the skin on the head under the hair. Often, injection marks look not just like multiple red dots, but merge into dense bluish-purple strands along the veins.
On average, a young person’s body can withstand drug use for no more than 7 years. Children's body- much less. The average life expectancy of a drug addict is 25 years. The number of child drug addicts is growing at an alarming rate. The rapid growth of drug addiction and alcoholism among children and adolescents affects the health of the nation.

So, we can draw the following conclusions:
Health is the normal psychosomatic state of a person, reflecting his complete physical, mental and social well-being and ensuring the full performance of labor, social and biological functions.
Health largely depends on lifestyle, however, when talking about a healthy lifestyle, we primarily mean the absence of bad habits. This is, of course, a necessary, but not at all sufficient condition. The main thing in a healthy lifestyle is the active creation of health, including all its components. Thus, the concept of a healthy lifestyle is much broader than the absence of bad habits, a work and rest schedule, a nutritional system, and various hardening and developmental exercises; it also includes a system of relationships to oneself, to another person, to life in general, as well as the meaningfulness of being, life goals and values, etc. Consequently, to create health, it is necessary both to expand ideas about health and disease, and to skillfully use the entire range of factors influencing various components of health (physical, mental, social and spiritual), mastery of health-improving, restorative, nature-conforming methods and technologies, and the formation of an attitude towards healthy lifestyle.
A healthy lifestyle largely depends on the student’s value orientation, worldview, social and moral experience. Social norms and healthy lifestyle values ​​are accepted by students as personally significant, but do not always coincide with the values ​​developed by public consciousness.

| Healthy lifestyle and fatigue prevention

Basics of life safety
6th grade

Lesson 29
Healthy lifestyle and fatigue prevention

The concept of health includes not only the absence of disease and any damage, but also well-being, which is associated with a person’s daily life and personal safety. In 5th grade, you also became acquainted with some rules of a healthy lifestyle, the implementation of which helps to strengthen and maintain health.

Every person, in order to maintain their health, must learn to value it and take care of it. To do this, it is necessary to constantly follow the rules of a healthy lifestyle, acquire and expand your individual capabilities in maintaining and strengthening health.

A healthy lifestyle is an individual system of human behavior in everyday life, allowing him to maximize his potential for maintaining health and ensuring well-being.

Why do we propose to consider a healthy lifestyle an individual system? Because each person is individual and unique. Nature created him this way. To preserve and strengthen their health, each person must strive to create his own lifestyle, his own individual system of behavior, which would best ensure his achievement of physical and spiritual perfection and well-being.

In everyday life your day is full of various activities: school classes, preparing homework, physical education classes, running errands for parents, etc. All types of your activities alternate with rest (active - a walk in the fresh air, a ski trip, sport games- and passive - sleep). At the same time, the rest should be complete and fully reimburse your expenses for different kinds activities. Otherwise, a person begins to develop fatigue.

Fatigue is a state of temporary decrease in human performance. It develops as a result of intense or prolonged mental or physical activity and is accompanied by a feeling of fatigue.

Fatigue shows up the fact that a person performs his work more slowly and with errors, his coordination of movements is impaired, and his general well-being worsens. There may also be a feeling of heaviness in the head and muscles.

Thus, the development of fatigue is largely related to the organization of work and rest schedules. If rest after tiring work is insufficient, if the next educational or physical activity occurs during a period of incomplete recovery, then fatigue progressively increases and can lead to overwork and illness.

If you show signs of fatigue, you should not strive to complete the work you started at any cost. This will lead to a decrease in the quality of the work performed and can put you out of working condition for a long time. Therefore, to prevent overwork, it is necessary to have self-control skills.

Control over your condition is of no small importance in the individual system of a healthy lifestyle, since it teaches active monitoring of one’s condition, and, consequently, a constant assessment of one’s health.

Indicators of self-control are conventionally divided into subjective, which you determine by your feelings, and objective, i.e., independent of your feelings.

Subjective indicators of self-control include well-being, performance, sleep and appetite.

Well-being is a summary indicator that consists of sensations (vigor, lethargy, fatigue, pain, etc.). It can be defined as good, fair or bad.

Performance depends on general condition the body, as well as on mood, the degree of recovery from previous work and is assessed as high, medium and low. Lack of desire to get down to work can be a sign of overwork.

Normal sleep restores performance, ensures vigor and good mood. The appearance of insomnia or increased drowsiness, restless sleep is a sign of overwork.

Deterioration of appetite or its absence indicates fatigue or a painful condition.

Towards objective indicators of self-control include heart rate and blood pressure. This is especially important for monitoring physical activity. An increase in resting heart rate compared to normal indicates fatigue.

Systematic monitoring of your condition, its constant analysis will provide invaluable assistance in planning workloads for the day, week and month, will allow you to use time more efficiently and realize your capabilities to solve the assigned tasks.

To prevent fatigue you need to learn to take into account psychological aspects your condition, i.e. any load - mental or physical - must be real and correspond to individual capabilities. So, if the complexity of the task exceeds your capabilities, then you will feel overexerted and sometimes overwhelmed. To prevent this condition, there are two ways: either reduce the load requirements to the limits of existing capabilities, or try to increase your capabilities through systematic training. This primarily concerns physical activity when playing sports.

In order to avoid overwork, you need to be well aware of your capabilities (mental and physical) and follow certain rules when planning any work. The first rule: the load should always be no more than your capabilities. And the second rule is probably more important: you need to constantly improve your mental and physical capabilities, observing the principles of a healthy lifestyle.

Taking into account individual capabilities, increase mental (educational) load and physical. As you grow and develop, your workload also increases: new subjects appear, the amount of educational information increases. The workload especially increases during the period of final tests. To avoid overload due to academic work, you must skillfully combine study sessions with physical education and sports, learn how to rationally use time free from classes and weekends.

Active recreation in natural conditions- the best remedy for fatigue that occurs during intense study work.

Test yourself

■ Why should a healthy lifestyle be considered an individual system of behavior for each person? Justify your answer.
■ What consequences can result from inadequate rest after work (execution homework)?
■ What signs of your condition indicate that you are feeling tired?

After lessons

Determine what adjustments you are going to make to monitor your health after reading this paragraph.

Determine what types of loads during the day and week (school activities, Homework, active recreation) and in what combination they have a positive effect on your well-being, and which have a negative impact. Make notes about your observations in your safety diary.

Try to make changes to your regimen to reduce the influence of negative factors. Continue this work to gain experience in the ability to properly plan your work and rest schedule.