Fundamentals of healthy lifestyle

Health is not merely the absence of disease or infirmity, but rather a state of complete physical, mental and social well-being.

Of the 56.4 million deaths worldwide in 2015, more than half (54%) were due to the top 10 causes.

Chronic obstructive pulmonary disease claimed 3.2 million lives in 2015, while lung cancer (along with trachea and bronchus cancers) caused 1.7 million deaths. Diabetes killed 1.6 million people in 2015, up from less than 1 million in 2000. Deaths due to dementias more than doubled between 2000 and 2015, making it the 7th leading cause of global deaths in 2015.

Lower respiratory infections remained the most deadly communicable disease, causing 3.2 million deaths worldwide in 2015. The death rate from diarrhoeal diseases almost halved between 2000 and 2015, but still caused 1.4 million deaths in 2015. Similarly, tuberculosis killed fewer people during the same period, but is still among the top 10 causes with a death toll of 1.4 million. HIV/AIDS is no longer among the world's top 10 causes of death, having killed 1.1 million people in 2015 compared with 1.5 million in 2000.

Road injuries killed 1.3 million people in 2015, about three-quarters (76%) of whom were men and boys.

Respiratory diseases prevail in the structure of students' sick rate. This is due to the influence of exo - and endogenous factors: tobacco smoking, atopic and infectious allergens, frequent ARVI (acute respiratory viral infection), ecological condition of region, burdened heredity.

Eye diseases are in second place due to increased visual load during training period, lack of adequate rest for students, lack of sleep, disregard for eye gymnastics, and also heredity.

In third place are diseases of the digestive system, which is due to inadequate food intake, absence of breakfast, food habits of modern youth, poor diet.

Diseases of the musculoskeletal system, mainly deforming dorsopathies, are in fourth place. This is mostly due to the acquired pathology in school and the way of life of students during the period of study.

In fifth place come endocrine system diseases, eating disorders and metabolic disorders due to thyroid diseases.

All the ailments of person can be divided into two large groups - infectious and noncommunicable diseases.

The success of medicine in the development of preventive measures for mass infections - the creation of vaccines and serums, effective medicines, training of population for prevention of infections and development of the system of measures aimed at eliminating the foci of infection and its pathogens have significantly reduced the death rate of the population from infectious diseases.

Noncommunicable diseases (NCDs), also known as chronic diseases, tend to be of long duration and are the result of the combination of genetic, physiological, environmental and behaviours factors.

The main types of NCDs are cardiovascular diseases (like heart attacks and stroke), cancers, chronic respiratory diseases (such as chronic obstructive pulmonary disease and asthma) and diabetes.

NCDs disproportionately affect people in low- and middle-income countries where more than three quarters of global NCD deaths - 31 million - occur.

Key facts of noncommunicable diseases:

> Noncommunicable diseases (NCDs) kill 40 million people each year, equivalent to 70% of all deaths globally.

> Each year, 15 million people die from a NCD between the ages of 30 and 69 years; over 80% of these "premature" deaths occur in low- and middle-income countries.

> Cardiovascular diseases account for most NCD deaths, or 17.7 million people annually, followed by cancers (8.8 million), respiratory diseases (3.9million), and diabetes (1.6 million).

> These 4 groups of diseases account for over 80% of all premature NCD deaths.

> Tobacco use, physical inactivity, the harmful use of alcohol and unhealthy diets all increase the risk of dying from a NCD.

> Detection, screening and treatment of NCDs, as well as palliative care, are key components of the response to NCDs.

People of all age groups, regions and countries are affected by NCDs. These conditions are often associated with older age groups, but evidence shows that 15 million of all deaths attributed to NCDs occur between the ages of 30 and 69 years. Of these "premature" deaths, over 80% are estimated to occur in low- and middle-income countries. Children, adults and the elderly are all vulnerable to the risk factors contributing to NCDs, whether from unhealthy diets, physical inactivity, exposure to tobacco smoke or the harmful use of alcohol.

These diseases are driven by forces that include rapid unplanned urbanization, globalization of unhealthy lifestyles and population ageing. Unhealthy diets and a lack of physical activity may show up in people as raised blood pressure, increased blood glucose, elevated blood lipids and obesity. These are called metabolic risk factors that can lead to cardiovascular disease, the leading NCD in terms of premature deaths.

The most careful attention should be given to the conditions for emergence and development of non-communicable diseases. Our lifestyle is the main factor of our health or illness. We and our healthy lifestyle (or deviations from it) determine our existence and well-being.

The components of healthy lifestyle are:

1. Refusal from harmful addictions, and first of all, from smoking, drinking alcohol and drugs.

2. Regular physical activity. Lack of physical activity is a significant risk factor for noncommunicable diseases (NCDs) such as stroke, diabetes, and cancer. Less and less physical activity is occurring in many countries. Globally, 23% of adults and 81% school-going adolescents are not active enough.

Physical activity reduces the risk of disease. Physical activity reduces the risk of coronary heart disease and stroke, diabetes, hypertension, various types of cancer including colon cancer and breast cancer, as well as depression. Physical activity is also fundamental to energy balance and weight control. Globally, about 23% of adults and 81% of school-going adolescents are not active enough. Generally, women and girls are less active than men and boys, and older adults are less active than younger adults.

Regular physical activity helps to maintain healthy body. People who are physically active:

> improve their muscular and cardio-respiratory fitness;

> improve their bone and functional health;

> have lower rates of coronary heart disease, high blood pressure, stroke, diabetes, cancer (including colon and breast cancer), and depression;

> have a lower risk of falling and of hip or vertebral fractures; and

> are more likely to maintain their weight.

Physical activity is not the same as sport. Physical activity is any bodily movement produced by the skeletal muscles that uses energy. This includes sports, exercise, and other activities such as playing, walking, household chores, gardening, and dancing. Any activity, be it for work, to walk or cycle to and from places, or as part of leisure time, has a health benefit.

Moderate and vigorous physical activity bring benefits. Intensity refers to the rate at which the activity is being performed. It can be thought of as how hard a person works to do an activity. The intensity of different forms of physical activity varies between people. Depending on an individual's relative level of fitness, examples of moderate physical activity could include: brisk walking, dancing, or household chores. Examples of vigorous physical activity could be: running, fast cycling, fast swimming, or moving heavy loads.

60 minutes a day for people 5-17 years old. People aged 5-17 should have at least 60 minutes of moderate to vigorous physical activity daily.

150 minutes a week for people 18-64 years old. Adults aged 18-64 should do at least 150 minutes of moderately intense physical activity each week, or at least 75 minutes of vigorous activity throughout the week, or an equivalent combination of moderate and vigorous activity. In order to be beneficial for cardio-respiratory health, all activity should be performed in bouts of at least 10 minutes duration.

Adults aged 65 and above. The main recommendations for adults and older adults are the same. In addition, older adults with poor mobility should do physical activity to enhance balance and prevent falls 3 or more days per week. When older adults cannot do the recommended amount of physical activity due to health conditions, they should be as physically active as their abilities and conditions allow.

All healthy adults need to be physically active. Unless specific medical conditions indicate the contrary, WHO's recommendations apply to all people - irrespective of gender, race, ethnicity, or income level. These recommendations also apply to individuals with chronic noncommunicable conditions, not related to mobility, such as hypertension or diabetes. Adults with disabilities should also follow WHO's recommendations.

Some physical activity is better than none. Inactive people should start with small amounts of physical activity and gradually increase duration, frequency, and intensity over time. Inactive adults, older adults, and those with disease limitations will have added health benefits when they become more active. Pregnant women, postpartum women, and persons with cardiac conditions may need to take extra precautions and seek medical advice before striving to achieve the recommended levels of physical activity.

Supportive environments and communities help people to be physically active. Urban and environmental policies have huge potential to increase levels of physical activity.

> walking, cycling and other forms of active transportation are accessible and safe for all;

> labour and workplace policies encourage physical activity;

> schools have safe spaces and facilities for students to spend their free time actively; and

> sports and recreation facilities provide opportunities for everyone to be physically active.

3. Acclimation, which increases body's resistance to diseases and adverse effects of environment.

4. Healthy diet, balanced by a set of vital substances (proteins, fats, carbohydrates, vitamins, microelements). A healthy diet helps protect against malnutrition in all its forms, as well as noncommunicable diseases (NCDs), including diabetes, heart disease, stroke and cancer. Energy intake (calories) should be in balance with energy expenditure. Evidence indicates that total fat should not exceed 30% of total energy intake to avoid unhealthy weight gain. Limiting intake of free sugars to less than 10% of total energy intake is part of a healthy diet. A further reduction to less than 5% of total energy intake is suggested for additional health benefits.

Keeping salt intake to less than 5 g per day helps prevent hypertension and reduces the risk of heart disease and stroke in the adult population.

WHO Member States have agreed to reduce the global population’s intake of salt by 30% and halt the rise in diabetes and obesity in adults and adolescents as well as in childhood overweight by 2025.

The exact make-up of a diversified, balanced and healthy diet will vary depending on individual needs (e.g. age, gender, lifestyle, degree of physical activity), cultural context, locally available foods and dietary customs. But basic principles of what constitute a healthy diet remain the same.

For adults a healthy diet contains:

> Fruits, vegetables, legumes (e.g. lentils, beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat, brown rice).

> At least 400 g (5 portions) of fruits and vegetables a day. Potatoes, sweet potatoes, cassava and other starchy roots are not classified as fruits or vegetables.

> Less than 10% of total energy intake from free sugars which is equivalent to 50 g (or around 12 level teaspoons) for a person of healthy body weight consuming approximately 2000 calories per day, but ideally less than 5% of total energy intake for additional health benefits (5). Most free sugars are added to foods or drinks by the manufacturer, cook or consumer, and can also be found in sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.

> Less than 30% of total energy intake from fats. Unsaturated fats (e.g. found in fish, avocado, nuts, sunflower, canola and olive oils) are preferable to saturated fats (e.g. found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard). Industrial trans fats (found in processed food, fast food, snack food, fried food, frozen pizza, pies, cookies, margarines and spreads) are not part of a healthy diet.

> Less than 5 g of salt (equivalent to approximately 1 teaspoon) per day (6) and use iodized salt.

5. Keeping to drinking regime that provides normal water-salt metabolism and creates favorable conditions for the life of the organism. Irregular or excessive water intake worsens digestion, increasing the total volume of circulating blood, creates an additional burden on the cardiovascular system and kidneys, increases the release through the kidneys and sweat glands necessary for the body substances.

Temporary fluid overloading (for example, one intake of a large amount of water (or beer without taking into account the effect of ethyl alcohol in it) disrupts the work of muscles, leads to their rapid fatigue, sometimes causes convulsions.

Due to lack of water well-being worsens, body temperature rises, pulse and breathing become more frequent, working capacity decreases, etc.

Dehydration of body can cause more severe consequences. The minimum amount of water necessary for the body to maintain the water-salt balance during the day (the so-called drinking norm) depends on the climatic conditions, person age, type and load of work.

6. Keeping to day regime, taking into account the dynamics of individual biological rhythms.

7. Personal hygiene. Despite the obvious importance of this multifaceted problem, it still remains underestimated even in the simplest situations. So, the poll conducted by the Gallup Institute showed that only 1% of Americans wash their hands before meals. The risk of getting an infectious disease is largely determined by the environment. Below are the results of microbiological studies to determine the concentration of carriers of infection. They are arranged in order of increasing concentration (increased risk of infection):

1) computer mouse, money, mobile phone;

2) children's sandbox, beach, rest places;

3) office air;

4) air of public transport;

5) handles of toilet doors, handrails of public transport.

8. Hygiene of intellectual work. This is a very important component of a healthy lifestyle, especially for young students.

It is of great importance that the brain can be developed in a wide range by training. It is not so important to have many neurons, you have to be able to work with them. Therefore, daily training is important. Do not use

notebooks, but remember phone numbers, addresses, meeting arrangements. Be on disputes, in companies where people argue. You can, for example, take as a rule to learn by heart one poem a day. Another problem is that sometimes in an effort to get an unprecedented result a person focuses himself and his brain on super capabilities. In this situation it is important to realize that if for the development of capabilities the price is training, then in the case of super capabilities is the hypertrophy of one quality at the expense of others and, most likely, premature death.

Memory is of great importance for those engaged in mental work. Memory is not concentrated in one strictly localized area of the brain, similar to the centers of vision or hearing. The memory substrate is brain neurons. It is accepted to distinguish three forms of biological memory: genetic (its carrier is DNA), immunological (includes genetic, but has a higher level) and neurological. The last form of memory is the most complex, in which the short-term and long-term forms are. There are several types of memory: photographic, logical, auditory, visual, etc. It is important to determine what kind of memory you personally have and to make the most of its features. There is a theory that a person remembers everything - the problem is how to remember necessary things.

9. Proper rest. In the conceptual sense, rest is much wider than entertainment or idleness, although in a certain sense they are needed. Much more significant is the ability to alternate work (physical or mental) with rest. From this point of view the scientific works, life and experience of the Nobel laureate, great Russian physiologist, Academician Ivan Petrovich Pavlov are very significant. The main thing is to ensure alternation of activities with rest, even at the level of including different parts of brain in different periods of time. Then the problem of proper rest will be closely related to the problem of rational planning and realization of life during day, week, month, year.

10. Sleep hygiene is a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.

Obtaining healthy sleep is important for both physical and mental health. It can also improve productivity and overall quality of life.

11. Mental health aimed at developing the ability to manage emotions and prevent neuroses.

Mental health is an integral and essential component of health. The WHO constitution states: "Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity." An important implication of this definition is that mental health is more than just the absence of mental disorders or disabilities.

Mental health is a state of well-being in which an individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and is able to make a contribution to his or her community.

Mental health is fundamental to our collective and individual ability as humans to think, emote, interact with each other, earn a living and enjoy life. On this basis promotion, protection and restoration of mental health can be regarded as a vital concern of individuals, communities and societies throughout the world.

Multiple social, psychological, and biological factors determine the level of mental health of a person at any point of time. For example, violence and persistent socio-economic pressures are recognized risks to mental health. Poor mental health is also associated with rapid social change, stressful work conditions, gender discrimination, social exclusion, unhealthy lifestyle, physical ill-health and human rights violations.

There are specific psychological and personality factors that make people vulnerable to mental health problems. Biological risks include genetic factors.

Mental health promotion involves actions that improve psychological well-being. This may involve creating an environment that supports mental health.

Specific ways to promote mental health include:

> early childhood interventions (e.g. providing a stable environment that is sensitive to children’s health and nutritional needs, with protection from threats, opportunities for early learning, and interactions that are responsive, emotionally supportive and developmentally stimulating);

> support to children (e.g. life skills programmes, child and youth development programmes);

> socio-economic empowerment of women (e.g. improving access to education and microcredit schemes);

> social support for elderly populations (e.g. befriending initiatives, community and day centres for the aged);

> programmes targeted at vulnerable people, including minorities, indigenous people, migrants and people affected by conflicts and disasters (e.g. psycho-social interventions after disasters);

> mental health promotional activities in schools (e.g. programmes involving supportive ecological changes in schools);

> mental health interventions at work (e.g. stress prevention programmes);

> housing policies (e.g. housing improvement);

> -violence prevention programmes (e.g. reducing availability of alcohol and access to arms);

> community development programmes (e.g. integrated rural development);

> poverty reduction and social protection for the poor;

> anti-discrimination laws and campaigns;

> promotion of the rights, opportunities and care of individuals with mental disorders.

12. Sexual education; prevention of sexually transmitted diseases. The sexual side of life as a component of harmonious, healthy lifestyle is worthy of detailed consideration. This includes the notion of the norm and pathology of sexual life, partner sexual norm and other aspects of person's intimate life. However, one of the problems of sexual education should be connected first of all with the prevention of abortion.

13. Safe behavior in the home, on the street, in educational institution or at work, ensuring prevention of injuries and poisoning.

14. Responsibility for the health of future generations. The health of our children and future generations depends on us.

Answer these questions:

1. What is the «security»?

2. What is Kazakhstan's place in life expectancy?

3. Which country ranks first in terms of life expectancy?

4. What factors affect life expectancy?

5. What is the «danger»?

6. Which groups classify dangers?

7. Do you lead a healthy lifestyle?

8. What bad habits do you have?

Topic: Emergency of nature character

Goal: to study the diversity of natural emergency, the causes of their occurrence, the consequences and actions of the population before, during and after them

Plan:

1. Emergency of nature character

2. Earthquakes

3. Landslides, sill flows

4. Hurricanes, storms, tornadoes

5. Flood

6. Natural fires