Healthy lifestyle (HLH) has a large number of definitions, but all scientists agree on one thing: it is a way of life activity, which is aimed at preserving and improving health, both physical and mental. It follows from the definitions that, first of all, a person is responsible for his/her own well-being: he/she should possess knowledge and skills, as well as be active in achieving the goal of being healthy. According to the World Health Organization, a person’s health by 50-55% depends on the lifestyle he/she creates. Lack of a healthy system will sooner or later lead a person to diseases, early aging and, accordingly, low life expectancy and will not give him the opportunity to realize the internal resources laid down by nature. It is never late to change the way of life, and it is clear that before developing a system, a person will try a lot of means, analyze their acceptability and effectiveness, select what suits him better. However, why is there so much controversy about the details of a healthy lifestyle? This is due to two main problems. First, more often than not, people do not see the totality of the components associated with a healthy lifestyle, but only those aspects with which they are most familiar. Hence the well-known theses: you need to eat right, exercise, don’t smoke, and so on. A sociological survey among Russians showed that the majority of people are sure that healthy lifestyle means not smoking (74.4%), abstaining from alcohol (71.9%) and physical activity (66.4%). Such a view is not surprising, it is obvious in itself. But if we touch upon such issues as psychoregulation, way of thinking or rational nutrition, we can literally get lost among different ideas of people, sometimes incompetent, dubious literature and obsessive advertising. Hence the second problem of the fact that so far no precise scientifically based recommendations have been developed for each of the components that shape the life activity. The whole point is that the approach to one or another component of a proper lifestyle is strictly individual and depends on many factors, among which there are two determining ones – the genetic nature of a person and its correspondence to specific conditions of life activity. Thus, a healthy lifestyle acquires individual significance, and even in the presence of general recommendations, its formation takes place taking into account life conditions and its own specific features: for example, personality type (temperament, character, habits, thinking, etc.), age-sex, nationality, as well as social environment (marital status, profession, traditions, everyday life, communication), values, ecology, etc. Based on these data, a person forms his/her health system.

Despite the obsession and growing fashion for healthy lifestyle, most people either partially ignore its rules or do not follow them at all. For example, a recent Mayo Clinic study showed that only three percent of U.S. residents actually follow the rules of a healthy lifestyle. The behavior of an overwhelming number of Americans does not meet its criteria. But is there any guarantee that a person won’t get sick if he or she adheres to an exceptionally healthy lifestyle “from the diaper”? Studies of diseases caused by harmful addictions, irrational diet and low physical activity began in the 50’s in the United States. For example, the 1948 Fremingham Study examined the effects of lifestyle factors on the cardiovascular system. In the 1960s, scientists focused on analyzing chronic diseases, and in 2010 the UN called them “lifestyle diseases”. It was finally fixed in people’s thinking: health depends on the kind of lifestyle a person leads. And yet there are studies that show that lifestyle changes do not guarantee a full recovery. For example, starting in 2001, researchers from the National Institutes of Health followed 5,000 patients with type 2 diabetes for 11 years. They wanted to see if a proper lifestyle would reduce the risk of cardiovascular disease that diabetics develop. As a result, the participants reduced their weight but not the incidence of heart problems. Another study also found no improvement in well-being after lifestyle changes in patients with advanced gastroesophageal reflux. The idea that lifestyle changes can lead to better health is not unfounded – there are too many examples among people who have improved their condition by doing so. And it seems possible to take complete control of your own health. But the development of many diseases doesn’t work that way. Let’s say, for example, someone decided to reduce his risk of developing cancer and quit smoking, started eating right, stopped drinking and so on. But at the same time, his housing is located near a factory that emits carcinogenic smoke into the atmosphere. This dirty air, which he constantly breathes, nullifies all attempts not to get sick. Too many factors influence the onset of disease, so it is easier to make predictions about the health of a nation than about an individual. And yet, this does not mean that you should also blame all the troubles on the environment, heredity and give up on your own condition. After all, it is better to lead a healthy lifestyle and live as long as possible than to grow old early and die.

Here it is Monday again, and again the diet flies by, and the gym is postponed until the next paycheck? A new day brings a new excuse: a holiday, a meeting with friends, or no money for classes. All of this would be funny if it weren’t so sad. Many people remember that it’s time to start leading a healthy lifestyle when they see a second chin in the mirror or can’t walk up five floors without shortness of breath. One of the most common explanations for why it is difficult to transition to a new lifestyle is the inability to plan. In a complex rhythm of activity, when work alternates with other things, and there is not enough time for yourself, a person finds it difficult to find time for a banal workout. And shifting drags on so long that it turns into procrastination. Hence the “eternal” Mondays, next weeks and even next years. Here it is worth starting simple: with a walk, for example, or an unsmoked cigarette at lunch. Such small victories will gradually become a habit, and then you can start planning something bigger. Do not save time on yourself, because you have a lot of work to do, but your body is one. Another reason for eternal postponement is not understanding where to start. But the principle of “start small” also applies here: you don’t need to immediately switch to a healthy diet or set a high bar for yourself in exercise. It’s worth gradually introducing healthy foods into your diet or taking a monthly subscription to yoga or dancing. By listening to what you really like, you can quickly find something to do. Lack of time, inability to cook or fear of being laughed at are all just excuses. And once you overcome them, leading a healthy lifestyle will no longer seem so difficult. And if externally there are no changes yet, the process is already started inside. After a while, you will not want to return to old habits.

These and other reasons boil down to the fact that people simply do not realize that only a reasonable attitude to their health will preserve it for many years to come. Health is not just the strength of mind and body and high performance, it is also the peace of mind of loved ones, as well as the viability of future children. Not the doctor will cure all diseases, but the man himself, realizing the degree of responsibility to himself, his family and friends. Under favorable conditions, the human body can work for at least a hundred years, and if you make certain efforts, even more. It is only necessary to set a goal. Everyone has its own, but still the variety is small: it can be social success, love, wealth, family well-being. To achieve any of the goals a person needs to be able to suppress his whims in favor of his natural gift – health, because what is lost now is unlikely to catch up later.

Many things in a person’s life prevent them from being healthy and living longer in harmony with themselves. The following principles of a healthy lifestyle will help you cope with the main negative factors that provoke the development of aging and disease.

1. Clean the air

• Install an autonomous air purifier, which will remove not only large particles, but also microscopic – bacteria, viruses, fungi.
• Start a reasonable number of indoor plants – they are ideal for cleansing the room of many toxins.
• Printers, copiers, fax machines should be kept as far away from the workplace as possible, as they emit ultra-fine particles comparable in damage to tobacco smoke.
• Install a radon filtration system if testing shows that radon penetrates through the foundation.
• Clothing should be ventilated outdoors after dry cleaning to completely clear carcinogens.
• Do not smoke in the house or allow others to do so.
• If the house is located near a factory, the waste of which is released into the atmosphere, it is necessary to have a special bandage (respirator). It is better to change your place of residence.

2. Filter water Switching to bottled water will not be the best alternative, as 40% of bottled water is from tap water. The only way out is to filter both the water you consume and the water you use for cooking. Filtration system can be installed on the faucets in the bathroom – so you avoid chlorine in the body through the pores. 3. limit radiation Humans are constantly exposed to electromagnetic radiation. Every day he receives a small dose from cell phones, tablets, TV, computers and more. It is important to limit the use of gadgets, as well as maintain a distance of at least 50 cm between yourself and the TV screen, monitor. In addition, remember that living near high-voltage power lines and TV/radio/cell phone stations is also unsafe for your health. 4. Use non-toxic products and items

• Traditional cleaning products contain toxic substances. You can use lemon juice, baking soda, borax instead. Isopropyl alcohol mixed with water in equal amounts serves well as a household disinfectant. A universal glass cleaner is white vinegar with water in the same proportions.
• Check your home for lead paint surfaces.
• Stop using aluminum cookware and foil.
• Use antiperspirants that do not contain aluminum.
• Eat fish and other seafood that has the least mercury (anchovies, catfish, cod, crab, crawfish, haddock, herring, lobster, bass, mackerel, etc.).
• Remove heavy metals and toxins from the body will help regular visits to the sauna and aerobic exercise.

5. Watch what you eat

• Eat organic foods to avoid toxins from entering the body.
• Avoid frequent consumption of fruits and vegetables that are high in toxins: bell peppers, spinach, celery, potatoes, peaches, nectarines, apples, strawberries, grapes.
• Replace them with those that contain fewer chemicals: avocados, corn, cauliflower, broccoli, asparagus, onions, peas, pineapples, kiwi, bananas.
• Always wash fruits and vegetables with non-toxic products.
• Limit calories: you should have more plant-based foods on your plate than animal foods.
• Skin and cut the fat off meat. When cooking it, always skim off the fat that accumulates on the surface.
• Give up sugar and refined carbohydrates.
• Adjust your calorie intake to your activity level.

6. Drink alcohol in moderation Small doses of quality alcohol can do some good – reducing the risk of heart disease. In addition, red wine, for example, contains resveratrol, which helps to prolong life. But still, alcohol is not a panacea for all diseases. Alcohol intake increases the risk of cancer in many organs and is also addictive, so it’s easy to cross the line of moderation and start drinking more. 7. Quit smoking Tobacco and tobacco smoke contain 4,000 toxic substances, many of which lead to heart attacks and inflammation in the body. Smoking affects the increase in free radical activity, so it contributes to accelerated aging. It is one of the main causes of cancer and heart disease, and tobacco is very addictive. 8. Develop a sleep culture

• Most people are advised to get at least seven to eight hours of sleep.
• Eat right. When digestion is good, sleep is also better.
• Don’t exercise before bedtime, and by evening, it’s best to minimize activity and do something relaxing: reading, meditation, a routine.
• Reduce caffeine or avoid it altogether.
• Find out if you suffer from sleep apnea, one of the most common causes of poor sleep.
• It increases your risk of high blood pressure and heart disease.

9. Love physical activity Physical exercise is beneficial, this has been proven for a very long time. Without them, the body ages faster and the risks of cardiovascular disease and obesity increase. Life extension experts R. Kurzweil and T. Grossman recommend aerobic, strength and flexibility training.

• Start introducing these practices into your life slowly but regularly.
• Do not overdo it: if you feel discomfort in the body, change the exercise or stop doing it altogether.
• Increase the load gradually, you do not need to perform more than your body can.
• Let exercise become a habit. It is important to learn to plan your day so that you have time to exercise.

10. Harden yourself To make your body stronger and more resilient, hardening (unless it is contraindicated by your doctor) will help. Contrast showers, cool foot baths, rubbing with a wet towel, dousing with cold water are good hardening procedures. In summer it is useful to walk barefoot in the morning dew, as there is a massage effect of the feet. To the extreme types of hardening includes winter bathing in an ice-hole, but such a practice should be seriously prepared. 11. Reduce stress levels

• Start laughing more. Laughter will reduce the level of stress hormones – cortisol and adrenaline. And the mere anticipation of laughter already has a similar effect.
• Eat chocolate. 40 grams of dark or milk chocolate will lift your mood.
• Make a plan, which will help to distribute tasks by level of complexity and estimate how much time you need to spend on each.
• Keep a family budget. Stress over money is one of the most common. It’s worth planning expenses in advance to avoid getting into a financial hole.
• Take a vacation. A change of activity is good for your health, and the energy expended should be compensated.
• Read books (good literature). This is one of the most effective ways to relieve stress. When the mind concentrates on literary vicissitudes, it reduces tension in the muscles, including the heart muscle.

12. Use breathing exercises to regulate your moods Breathing has a great effect on mood. If you make exhalations longer than inhalations, you can relax and calm down. Dr. Y. V. Scherbatykh, a specialist in psychology and neurophysiology, recommends the following technique:

• Stand up. On the count of “one” take a deep breath and press your clenched fists to your chest, your hands should be tense.
• On the count of “two-three-four-five” perform a slow calm exhalation and relax your hands, while smoothly lowering them down.
• At the count of “six-seven” take a breathing pause and focus on the sensations in your hands.

The tempo of counting is selected by everyone individually. 13. Meditate In order to come to a mental balance and improve emotional state, it is enough to meditate two or three times a day for 10-15 minutes.

• Find a quiet place and take a comfortable position. Close your eyes.
• Take two or three slow, deep breaths. Relax with each exhalation.
• Pay attention to how your body feels: how the breathing process is going, how your heart is pounding, if anything hurts.
• If you are distracted by disturbing thoughts during the process, don’t worry – they will come and go. Come back to the awareness of the sensations.
• If you decide it’s time to end, slowly return to the current time and place. Take a few deep breaths in and out.

14. Train your mind Brain training should include both logical tasks and tasks that elicit an emotional response. The choices are many, from board games, chess, crosswords, and puzzles to learning to play a musical instrument and composing poetry. Start taking educational courses, travel, talk to interesting and intelligent people. Build interpersonal relationships and social connections. If you want to live longer, find an occupation for many years, which will bring satisfaction, joy and other positive emotions. This can be gardening, creative work, philanthropy and other community activities – anything that gives life value and meaning. 15. Trust yourself You can’t go through life with your hands down. The basis for a long and happy life in good spirits is first of all to believe in yourself and your strength. A feeling of inferiority can greatly hinder the realization of plans and hopes. Self-confidence, on the contrary, contributes to personal growth and success. Listen to your inner voice. Allow new ideas to enter your life. 16. Do not be afraid to see a specialist Many people go to a doctor for a comprehensive preventive checkup when they have no complaints and no history of current illness. In this case, they just want a consultation and to maintain their health. This is a completely normal case. Do not be embarrassed to seek special help: the doctor will perform a physical examination, take tests and give instructions on how to improve health indicators to prolong life for many years to come. Literature Kasimov R. A. “On the normative model of a healthy lifestyle” Kurzweil R., Grossman T. “Transcend: nine steps on the way to eternal life”. Lisitsyn Y. P. “Public Health and Health Care”. Savchenkov M. F., Sosedova L. M. “Healthy Lifestyle as a Factor of Active Longevity”. Scherbatykh Y. В. “How to stay young and live long” Galea S. “Your healthy lifestyle won’t necessarily make you healthier” Photo: medicaldaily.com