After it has been significantly damaged, and not everyone wins the victory over the mass of acquired diseases. But before you begin to improve your physical well-being, you should also take into account the psychological state that causes ailments.

Health and biorhythms

A healthy person looks younger than his peers, feels good, is in high spirits and is active. He easily recovers strength after physical exertion, is stress-resistant, successful and satisfied with himself.

Each person has his own habits and needs, but it is preferable to live in accordance with natural biorhythms: work during the day, rest at night. The number of hours needed for sleep is also individual for each person: 5, 8, or 10.

Recurrent illnesses are a reason to undergo a general examination, during which hidden illnesses may be discovered.

Proper nutrition

Nutrition experts recommend eating up to 6 small meals a day. In this case, proteins, fats and carbohydrates in the diet should be in a ratio of 1:1:4. Up to 50% of the food consumed should be vegetables and fruits, animal proteins and plant origin, minerals with vitamins.

Food should be natural, enriched with vitamins, magnesium, zinc, iron, fiber, proteins, and fatty amino acids. Nutritionists recommend replacing sugar with honey, and salt with natural spices and herbs.

Morning is the best time to take carbohydrates, as they provide the energy needed for the whole day. For lunch it is healthy to eat fish, meat, cereals, and dairy products. For dinner, you should leave lighter food, in a volume of no more than 30% of the total diet.

Alcohol abuse, smoking, excess sugar and salt, trans fats in the diet are interferences that result in poor health and accumulation of diseases in the body. The consumption of salty, smoked, fried, spicy and spicy foods should be minimized.

In addition to this, periodic and constant cleansing of the body is necessary. For example, it is recommended to include bio-yogurt, bran, and oatmeal in the diet. Herbal infusions and decoctions will help to naturally cleanse the body.

In advanced cases? Effective method There will be therapeutic fasting, in which the body, free from digesting food, “works for itself,” actively removes harmful accumulations, and renews itself. Therapy should be carried out by gradually reducing the calorie content of meals, drinking high-quality water, and using cleansing procedures under the supervision of a doctor.

IN summer season Cool food is better perceived and more useful, and hot food in winter. The calorie content of foods should correspond to physical activity. The last meal is recommended a couple of hours before going to bed.

Physical activity

An automated lifestyle provokes various complications such as scoliosis, osteochondrosis, atrophied tissues, and hypertrophic disease. In the absence of activity, body weight increases, which leads to the formation of various pathologies: the endocrine and cardiovascular systems suffer.

It is recommended to add variety to a sedentary lifestyle in all available ways: by walking, jogging, cycling, participating in outdoor games, increasing motor activity through dancing, physical training in the hall.

The main thing is regular daily movement, which will relieve physical inactivity and give a stable positive result.

Physical activity accelerates blood circulation, strengthens muscles and improves skin tone, and promotes the production of the happiness hormone. Morning exercises “pump” tissues with oxygen, which increases strength. But exercise should not cause fatigue or cause shortness of breath.

Mental comfort

Mental comfort has a significant impact on physical health. Problems in personal relationships and in the work team affect your well-being. If work or study brings burdens or psychological damage, you should not keep it for the sake of dubious advantages, it is better to change your activity.

Emotional problems in the family also need to be resolved constructively, not prolonging the time of suffering, not increasing negative consequences, but eliminating the causes of conflicts.

If discomfort is associated with insufficient self-realization, you need to honestly admit your needs and decide what brings happiness and satisfaction. This will help you begin to realize your desire step by step.

How to maintain and improve health? It is necessary to plan weekdays and weekends in such a way as to find time for pleasant emotions and meetings with friends. It is important to follow cultural events. Concentrating on the positive is one of the factors that strengthens human health.

Summer

Comfortable weather conditions provide many opportunities to strengthen the immune system.

Hardening will help improve your health in the summer: dousing, dipping with a gradual decrease in temperature. A person who uses a contrast shower tolerates heat and cold more easily and gets sick less.

Fresh air is good for the respiratory and cardiac systems and has a calming effect. Active rest strengthens musculoskeletal system better than passive pastime.

A wide range of berries, fruits, and herbs helps enrich the body with minerals and vitamins. Products grown in the garden and vegetable garden are very different in quality from those purchased in the store. Summer is the best period to begin the transition to a vegetarian diet.

It is worth paying attention to all body systems: for those suffering high pressure A seaside resort with a mild climate will be useful for those with intestinal problems - mineral springs, respiratory diseases are treated in mountain conditions.

Autumn

During the cold season, it becomes more difficult to recover from physical fatigue, given the lack of vitamins and sunlight. Any lack of sleep becomes more noticeable in the morning, so the daily routine and time rationally spent on preparing nutritious breakfasts, including natural juices that support performance throughout the day, become especially important.

How to improve your health in the fall? If we talk about nutrition, the diet should include a sufficient amount of necessary elements. Indeed, in addition to basic needs, the body spends energy on warming up and preparing for winter.

Autumn vegetables and their benefits:

  • Beetroot - it contains fiber, phosphorus, potassium, calcium, folic acid, zinc, vitamins E C, PP, group B.
  • Fresh and sauerkraut is rich in vitamins A, B, C, iron, potassium, phosphorus.
  • bell pepper- a source of lutein and many vitamins.
  • Pumpkin - rich in vitamins C, D, group B, minerals; useful for many body systems, vision, bones, hematopoiesis.
  • Watermelon is good as a diuretic, an assistant against the formation of kidney stones, in improving metabolism and the functioning of the gastrointestinal tract.

It is known that in autumn time Viruses are activated, so it is useful to resort to natural antibiotics that will protect against colds. Including horseradish in the diet will prevent colds, various ailments of an inflammatory and bactericidal nature, and will help avoid overwork. Garlic will strengthen immune system, onions and peppers have an antiseptic effect.

Hardening will help maintain body tone; a contrast shower is especially good. In addition to this, swimming and sauna will be useful. During the process of sweating, the body is intensively cleansed of accumulated toxins, and with the help of hot air the joints are warmed up, internal organs, complexion is evened out.

Light and aromatherapy, warm baths with medicinal ingredients will have an excellent effect. It is necessary to take care of the penetration of light into the windows of your home and office, and during your lunch break go outside, doing a short workout in the sun and fresh air.

How to improve your health in the fall? It is enough to take a trip to the forest with a camera, have a picnic in nature with outdoor games, go to the dacha to devote time to working on the site in sunny weather.

How to improve your child's health

Hardening should begin gradually, and for the first time natural inhalations and morning air while ventilating the room may be sufficient. There is nothing more pleasant than improving your health in the warm season by going to coniferous forests, mountainous areas, and coastal areas of rivers and seas.

Sunbathing and walking barefoot are beneficial, but only temperature restrictions can interfere with a child's play activity (unbearable heat in summer, sub-zero temperatures with wind in winter).

Additional factors that improve a child’s health include the following:

  • hardening and morning exercises;
  • outdoor games;
  • correct routine and daytime sleep for up to one and a half hours;
  • the presence of natural juices and seasonal vegetables in the diet, seafood, dairy products, dried fruits (dates, prunes, dried apricots), herbs, olive oil;
  • use of immunomodulators, vitamin complexes;
  • high-quality hygiene;
  • healthy atmosphere in the family, example of parents;
  • availability of incentive for development and self-realization.

A sign of the correct formation of a daily routine is the child’s positive mood, which persists when changing types of activity during the day: from games to lunch, daytime rest, and so on.

Prevention

At any age, general strengthening procedures are useful: hardening, bathing, massage, walking. Swimming will strengthen joints and all muscle groups, relieve back tension, and remove stress from the spine. In addition, water will provide a hydromassage effect, making the skin more elastic and toned.

Walking barefoot is an excellent way to maintain health for the whole body, gives strength, prevents diseases of the cardiovascular system, and normalizes blood pressure.

Clean water from a well, artesian well, which should be used both for drinking and cooking, as well as medicinal herbal drinks, green tea, and vegetables should be consumed frequently. Rosehip infusion will heal the skin, strengthen blood vessels, cleanse the kidneys, and prevent colds.

The presence of a pond near the house, the use of humidifiers - good ways strengthening the respiratory tract, especially if a person is prone to respiratory diseases.

You need to dress according to the weather. According to Chinese philosophy, sweat prevents the movement of healing energy in the body, so cleanliness is another component of good health.

You should listen to the body: it is impossible to give it continuous tests. When you feel tired, you need to allow yourself to rest, sometimes even eating sweets in front of the TV.

Regular medical examination will help avoid the development of dangerous diseases.

Spending constant time in the gym or strictly following a diet is all great, but for this we often have to limit ourselves in some way. Improving your health is not difficult or challenging at all, but it does require making small changes in your daily life.

All the little things we do during the day may seem insignificant, but they all add up to a big result. Below are twenty-one ways you can improve your health every day.

1. Walk often.
If you sit in an office all day, get up and walk around as often as you can. Just make sure you don't get fired for this. If you sit at a desk or drive a car most of the day, make it a point to take a short walk in the morning, evening, or lunchtime for at least 20 minutes.

2. Walk up the stairs.
Is your office on the second floor? Or maybe on the eighth? Walk up the stairs every day. You may be able to barely breathe when you walk up to the eighth floor at first. But in a year, you will fly up to the eighth floor, overtaking your colleagues who are taking the elevator at that moment. Stair climbing is a great way to painlessly add a workout to your day without ever having to visit your neighborhood gym.

3. Drink water.
You've heard this before, but it never goes away. Water works wonders. To stay healthy, you need to drink plenty of water daily. Try replacing unhealthy drinks with a glass of clean water when you feel thirsty. Carry a bottle of water with you everywhere you go, so you have no excuse not to take a sip.

4. Have breakfast.
Yes, breakfast is truly the most important meal of the day. Even if you are not hungry, you should try to eat something. Is there anything healthy from the food in the house? Eat something! Breakfast is that meal when it is better to eat something unhealthy than nothing at all. However, oatmeal with blueberries, raisins and bananas is best. Bring an apple or orange to work to snack on later after breakfast.

5. Spend some time in the sun.
The sun has everything healing properties. Yes, it can cause skin cancer, but I'm not talking about going out naked and sunbathing for eight hours straight. Just go outside to catch some rays during your lunch break. Spend a day off outside, for example, and take a walk in the forest along a well-known route.

6. Stretch every day.
Your muscles are like elastic bands. The less they stretch, the tighter and harder they become. Stretching improves blood flow and helps deliver nutrients to all parts of your body. Think about the normal positions your body is in and stretch in opposite directions. If you sit a lot, stand up and stretch your arms up above your head. After you get out of bed, spend at least two minutes stretching before heading to the shower. You don't have to do yoga. Just stretch to feel good.

7. Eat organic foods.
It seems like a given, but it's absolutely vital to our health. Eco-friendly products are healthy. When we eat them, they make our body healthy. It's really that simple. Organic foods are mostly unprocessed or mechanically produced: fruits, vegetables, nuts, grains. Try to develop the habit of eating one apple a day. Keep a bag of nuts in the car and snack on the way home.

8. Watch your posture.
Everyone has their own posture, but there is such a thing as “correct posture.” Assess your posture. Do you slouch? Are you walking with your head down? Imagine that someone has tied a string to the back of your head and is pulling it (no, they are not going to hang you). Do the same with your posture: roll your shoulders back, push your chest forward, elongate your neck and breathe. Try to monitor your posture throughout the day and correct yourself as soon as you notice.

9. Change your eating habits.
We all need to eat. By the time you become an adult, eating becomes a habit. However, small changes to your daily eating habits can have long-term effects on your health. Do you usually eat toast for breakfast? Try blueberry banana porridge instead. Do you usually drink your coffee with two creamers and four sugars? Try with two creams and one sugar. Slowly change your eating habits in a healthier direction, and before you know it, you'll be feeling much healthier.

10. Meditate.
This does not mean that you need to become a monk and spend the rest of your life in spiritual enlightenment. Gather your thoughts. Spend a couple of minutes calming your mind. Breathe deeply and relax your entire body. You can try this in the morning (before stretching) or before you go to bed. Even a lunch break works well.

11. Avoid feeling overeated.
The goal of eating should not be to eat to capacity. This is not a comfortable condition and is harmful to health. If overeating is a common feeling for you, just try eating slightly smaller portions. It's normal to feel a little hungry after eating. You won't die. The worst thing that will happen is a slight feeling of hunger before your next meal. Science has shown that there are many benefits to eating fewer calories, so try not to overeat - this doesn't mean you have to fast.

12. Treat physical inconveniences as mini-workouts.
If you have to drag a heavy box into another room, consider it a mini workout. If you can't find a good parking spot nearby and have to walk longer than usual, consider it a mini-cardio workout. Many physical inconveniences can be considered opportunities to improve your health. Instead of complaining, think about how it makes you stronger and healthier.

13. Get enough sleep.
Our body requires sleep to recover and recharge. If you skimp on sleep, your body will be in better health. under stress what it should be. Stress causes aging and chemical reactions that are harmful. Everyone has different sleep needs, but you will know when you've gotten enough sleep. Go to bed a little earlier than usual. Try not to drink caffeinated drinks at least 5 hours before bed. Also, eating a lot of food and watching TV will prevent you from falling asleep quickly. Regular classes physical exercise will help you fall asleep earlier.

14. Go barefoot.
 Your feet contain many nerve points connected to different parts of your body. Walking barefoot stimulates these points and improves blood circulation throughout the body. If you usually spend your day wearing shoes, try walking barefoot. If possible, walk around the office wearing only socks (just make sure they don't smell). Next time you go take out the trash, do it barefoot. Take your time, your feet may be super sensitive from living comfortably in shoes.

15. Try something you've never tried before.
 Our body and brain require stimulation to stay healthy. If you do the same thing every day, or perform the same set of activities every weekend, you are seriously limiting your growth. Sign up for a martial arts class. Take a yoga class. Try trail running. Rent a mountain bike and explore famous forest trails from a new perspective. Listen to some new direction in music. Read a different type of book. Explore that street you walk down every day but have no idea where it leads.

16. Move often.
Objects in motion always remain in motion. If you want to be healthy, you need to move, both physically and mentally. Try to be as active as possible (again, both physically and mentally). Try not to sit in one place for more than one hour. Get up, walk, stretch, squat, jump, whatever. Think of activity as life and inactivity as progressive death (once again, both physically and mentally).

17. Do something relaxing.
Make time for rest as often as possible. This could mean anything: spending quality time with family, reading a book by the sea, going on a weekend hike, or just sitting outside enjoying the moment. You should set aside time to relax every day, but even if your entire week is busy, stress can be relieved in a matter of hours on the weekend by doing something that relaxes you.

18. Breathe deeply.
Taking a deep breath supplies enough oxygen to the body, calms the muscles and relieves stress. This is something you can do anytime, anywhere. Throughout the day, try to take a deep breath as soon as you feel the first signs of fatigue. Fight stress with oxygen!

19. Laugh more often.
Just like taking a deep breath, laughter is a great stress reliever. Science has proven that laughter can even potentially physically heal the body. It is a pure expression of joy and happiness. Even if you have no one to laugh with, try it yourself. This is just great!

20. Watch children play.
Watching children play reminds us what it is to live without worry and stress, to live carefree and enjoying the moment. There is a child inside all of us that never dies, and by watching children play, we allow our inner child to emerge. It allows us to rediscover the joy and beauty of every moment of life.

21. Think about the future.
The reason we want to be healthy is because we want to live without discomfort and pain. If we think short-term, we don't see the value for which we need to improve our health today. Ask yourself what you will think tomorrow or in a year about you today. Will that person look back with pride and admiration for the efforts you make to be healthy? The future begins today.

There are many ways to improve our health every day, but reading about them is not enough. Choose several of these methods, whether it is one or twenty-one methods, and follow them in your daily life.

Do you have other ways to improve your health every day? Share them in the comments below.

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And for these methods to become a habit, it is best to find a like-minded person and take care of your health with him, and here you can download VKontakte and easily find such a person, or suggest it to your friends.

1. Keep a journal of gratitude and accomplishments. Every evening, write down three things for which you are grateful for the past day, and three of your achievements (even if they seem insignificant to you).

2. Start your day with a cup of coffee. According to some data, coffee lovers are less likely to suffer from depression. If you don't like coffee, choose another one healthy drink, such as green tea.

3. Plan an escape from your routine. This could be a hike in the forest with friends or a trip to the tropics. The very anticipation of a vacation and the anticipation of something pleasant can make you happier for as much as 8 weeks!

4. Develop your strengths. Do what you're good at to build your confidence, and then set your sights on a more challenging task.

5. Sleep in a cool room. The optimal temperature for sleeping is approximately 16 to 19 ℃.

6. “You don’t need to see the whole staircase, just take the first step.”(Martin Luther King).

What would you like to improve in your life? Consider what actions you can take right now to take the first step in the right direction.

7. Experiment with a new recipe, write a poem, draw a picture or find interesting idea on Pinterest and try to bring it to life. Creative expression and overall feelings of well-being are interconnected.

8. Show your significant other your love. Close, quality ones are the key to a happy and healthy life.

9. Eat a couple of pieces of dark chocolate every few days to increase your brain power. The flavonoids, caffeine and theobromine found in chocolate are believed to improve alertness and mental performance.


10. Sometimes you don't even need to come up with something new to feel happier. It’s enough just to start absorbing the joy of what we already have. - this does not mean ignoring the ugly sides of life. This means focusing more on the positive.


11. Feeling anxious? Take a trip down memory lane and about 20 minutes to clear your mind. For best effect, choose a complex geometric design.


Spread from the coloring book “Amazing Cities”

12. Take time to just laugh. Chat with a friend who makes you feel better, watch a comedy or watch cute videos on the Internet. Laughter helps reduce anxiety.


13. Leave your smartphone at home for the day, turn off notifications, sound signals and in general everything that distracts you. Devote time to live communication, do something interesting with family or friends.


14. This way you will not only do business, but also improve your well-being: dancing reduces the level of cortisol (stress hormone) and stimulates the synthesis of endorphin ().


15. Yawn! Research shows that yawning helps cool the brain, causing us to be more alert and think more efficiently.


16. Relax in a warm bath once a week. Try adding Epsom salt to relieve pain and increase magnesium levels, which your body may be lacking due to stress.


22. Introduce foods containing omega-3 fatty acids into your diet. They influence the improvement of depression and schizophrenia, not to mention other benefits. Fish fat as a dietary supplement it won't hurt, but getting the nutrients directly from foods (wild salmon, flaxseeds or walnuts), you also contribute to the formation of healthy intestinal microflora.

23. Practice forgiveness. For example, you can forgive a person who cuts you off on the road. People who are able to let go of anger and resentment have better mental health and are generally more likely to be satisfied with their lives.

24. “What seems like a disaster to us often turns out to be the beginning of something good.”(Disraeli). If something bad happens to you, try to find the bright side of it.

25. Are you stressed? Smile. It may not be easy for you right now, but smiling will help slow your heart rate and calm you down.


26. Send a thank you note- not for any specific cause, but simply so that the recipient knows why you value him. Expressing gratitude in writing increases feelings of happiness.


27. Do something with friends or family- go out for a picnic, walk in the park or play. People feel much happier on days when they get to spend 6-7 hours with loved ones.

28. Take a 30-minute outing into nature. This could be a walk in the park or a hike in the forest. Research shows that spending time in nature boosts energy, alleviates depression and improves well-being.


29. Try to soak in the sun for at least 15 minutes every day. And wear sunscreen. Exposure to sunlight produces vitamin D, which experts say improves your mood.

30. “He who has never made a mistake has never tried something new.”(Albert Einstein). Do something, find a place in your life for adventure and excitement.

There are so many methods to strengthen children's health - from drug therapy to dipping babies into an ice hole. What to choose? What's better? Let's try to start with the basics. To begin with, we will... do nothing special. It's difficult. Society demands fuss from parents - what are “calm parents”? Don't they have problems? A mess.

Just think: they allow the child to eat only porridge in the morning. And one potato in the evening. At least they would fry the cutlets! And they also have a child running barefoot under the window. And, you see, they are happy. Ugliness…

If a child who is normal from birth does not recover from illness, it means that he has a conflict with the environment. And there are two options for help: try to reconcile the child with the environment with the help of medications, or try to change it after all. environment so that she suits the child. The formation and functioning of the immune system is determined primarily by external influences. All that is perfectly familiar to everyone, all that we put into the concept of “lifestyle”: food, drink, air, clothing, physical activity, rest, treatment of diseases. Parents of a child who often suffers from acute respiratory infections must, first of all, understand that it is not the child who is to blame, but the adults around him who cannot figure out the answers to questions about good and bad. It is very difficult to admit to ourselves that we are doing something wrong - we are feeding ourselves incorrectly, dressing incorrectly, resting incorrectly, and helping with illnesses incorrectly. And the saddest thing is that no one can help such parents and such a child. (Dr. E. Komarovsky)

From the first minutes of life, a newborn baby begins to signal its needs. Growing up, he will do his best to adapt to living conditions according to the principle of self-regulation. All children are excellent self-regulators. But their parents have already lived a fair amount of time, they have watched enough TV, read a lot on the Internet, and talked with friends. And they acquired a set of stereotypes that influence everything and everyone. These stereotypes can ruin a lot of things. The principle of non-interference in provision healthy image a child’s life is a method that eliminates the influence of stereotypes. It implies the absence of panic and radical measures. When sick, body temperature can be lowered by 2 degrees, not 10. If a child is cold, he can wear one blouse, not a sweater with a scarf. If a child is often sick in the winter, you need to come up with a vacation that actually improves your health and does not entertain the parents. And so on.

NUTRITION

A newly born baby is not yet spoiled by advertising and does not know that bright packaging and attractive bottles should be bought when they are praised for big money. He doesn't know what family friends and friends of family friends eat to want the same. His taste preferences are tuned only to the natural wave, he is absolutely ready for it physiologically and genetically.
Any child under three years of age - and many older, if the family more or less supports healthy eating– signals its nutritional needs quite clearly. Its signals directly indicate the needs of the body. It has been scientifically proven that the absorption of some nutrients a lack or excess of other substances interferes. If a child flatly refuses kefir or beef, most likely he feels that they are somehow interfering with him at this stage. But the dishes he devoured with gusto clearly bring great benefit. A one-year-old child (two years old, etc.), who happily eats 1-2 cereals, a couple of types of vegetables and suckles at the breast (receives formula), has a normal situation with the absorption of nutrients. He chose suitable products for himself, intuitively understood that they were useful and necessary for him, which means that vitamins and macroelements were absorbed. There is no logic in the statement “he definitely needs kefir” or “he needs two more types of meat and seven other vegetables” if the child is healthy and developing well according to his age.

What stereotypes prevent us from regulating our eating process?

We are accustomed to the fact that the soup must contain sour cream, the side dish must have a cutlet, the pasta cannot be “empty”... We ourselves have come up with cliches, and we are worried about their failure to comply if the child has a decreased appetite. We feed our stereotypes, not the child. It is very strange to see how parents, who care about the health of a frequently ill child, continue to feed him with useless ballast. The child ate something crispy, sour cream and ketchup, topped with sugar jam. I didn’t receive anything useful, I didn’t learn anything, my stomach became heavier - everyone is happy, the picture of a hearty lunch is met, everything is “like people”, the parents are considered good.

The principle of non-interference: for the child herself the best food All that's left is simple food. A growing body must receive useful substances from foods. The simpler the dishes offered, the more effectively they are absorbed. A plate of rice with a piece butter will make any grandmother faint: they say, the dish is too simple. Not filling, nothing, and in general – it’s not supposed to be that way! “Not allowed” by whom? The body will be very happy, and your health will increase. The same cannot be said about eating rice with meat and gravy, rice with sour cream, overcooking, and especially ketchup. This is just an example. Simple vegetable soup Better than rich borscht with sour cream. He only struggles with fried, chemical (sauces like ketchup, fermented milk products with a shelf life of more than 14 days), and fatty foods, trying to get rid of them as quickly as possible with the least expense.

“The child needs to be full”. The history of this statement began in a time when food was scarce and mothers had even less time. They tried to feed the children not healthy, but satisfying. Their grandmothers, and even mothers, have gone hungry, and the specter of hunger with a shortage of many products still hovers over the problem of feeding children. What is the “plus” of the Soviet past is that the postulates about the need for healthy foods and the need for daily cooking, and not living on semi-finished products, were firmly hammered into people. What is the “minus” of the coming future - food manufacturers are increasingly using Western advertising technologies, and consumers are being told that they can strengthen their immune system with “boiled” fermented milk with a month’s shelf life or cereal “with vitamins.”

Do you know why a child definitely needs kefir? Not because it's useful. And so that his mother does not give him plant instead of kefir. Some children would be better off giving up in time and drinking regular kefir instead of colored “boiled” water. Do you know why children after 1.5-2 years can try adult fermented milk products? Not because adult cottage cheese or fermented baked milk is healthier than children’s cottage cheese. And so that mom doesn’t put chemical curds in her. Just for this. So that mom is not coded with advertising chants, and she does not invest money in the development of killing normal healthy food.

The principle of non-interference: a wise child, whose natural intuition in choosing food has not been disrupted, perfectly self-regulates (excluding the natural craving for “forbidden” sweets). When he is sick, he feels that the body needs strength to fight the virus - and stops eating. When he is hot, he prefers juicy and bright food. When any food can bring him trouble, he refuses it... and so on. The principle of self-regulation, present in all children without exception, must be respected and listened to. We are unable to transfer children to crystal clean eating. But we can clean as much as possible what the manufacturers have not yet ruined.

The history of civilization is the history of humanity trying to overcome the ongoing horror of hunger. Providing a child with enough food to grow big and fat has always been a fundamental expression of mother's love. Of course, in some sense, the struggle between parents and children over food arises because food is now much easier to come by than in our childhood days, but we are not yet able to bring our emotions and attitudes into line with the abundance around us. But there are many other reasons for the problems that arise in this regard. One of them is that a decrease in a child’s appetite often occurs just when he lets us know that we are no longer always “commanding the parade.” This charming, obedient, affectionate baby has grown into a personality. It's a drama that shakes many otherwise level-headed and calm parents. Of course, we all want our children to become increasingly independent; we want them to be curious, adventurous and smart. And although we understand deep down in our souls that emerging disobedience, strong will, and the desire to be heard are a necessary step in human development, we do not like the cost at which this is achieved. We begin to raise our voices: how dare this two-and-a-half-foot tall girl tell us that she doesn’t want to eat! (Eda Le Shan "When Your Child Is Driving You Crazy")

BATHING

The ideal water temperature for bathing a child of any age is 28-32°C. Test the water not with your hand, but with your elbow, or immerse your hand deeper. What is cold/hot for the hand is completely different for the body. Next, we monitor the child’s reactions. If he doesn’t protest, he feels good—that means next time we’ll make the water a degree cooler. If the child is too calm and relaxed in the water, most likely the bath is too warm, it “puts him to sleep.” You can add cool water with a ladle. The child must move: when moving in water, the blood is actively saturated with biologically active substances. For this purpose, newborns are immediately sent to swim in large bath. Before taking the child out, pour cool water over him and immediately wrap him in a terry towel or put on a terry robe.

Each person has his own preferences, his own comfort. If your grandmother tells you that you are torturing and freezing the child, this means that the grandmother is already old, and in principle she is always cold. Her advice has nothing to do with the child’s feelings. If your baby is cold, he will never be silent! He will cry and be restless. The instinct of self-preservation has not been canceled. In this case, make the water a couple of degrees warmer. For older children, a hot bath is a complete burden - it does not improve your health, and after it you can get very stupidly sick.

The principle of non-interference: We used to be taught that a child could catch a cold after a bath if there was a sudden change in temperature. What we did: we just didn’t create this difference. Warm water, warm air in the apartment there is no difference. And they get sick, after all, from infections, and not from the cold. Imagine HOW you need to freeze a child so that he gets sick after a bath. You definitely won't allow this to happen. A head without a hat will also not “catch a cold” (another fear of elderly relatives), because it has not been in hot water and did not overheat, and the infection did not get into it. Let's say you are used to bathing your child in hot water. With each subsequent bath, cool the water: lower the baby into the usual water and gradually add cool water from the ladle. If you are sick, you can also bathe. You cannot create sudden temperature changes, that is, the water should be comfortable, but not hot or cold. If the child elevated temperature– water slightly cools the body, but in no case overheats. At intestinal diseases Bathing is especially beneficial, it helps remove toxins and prevents dehydration, as water is absorbed by the skin.

WEATHER IN THE HOUSE

The air temperature in the apartment should not be higher than +22°C, but preferably +20°C. We remember that bacteria and viruses love a warm environment. Therefore, it is necessary to keep your home comfortably cool and humidify the air. Regular ventilation is also very important; it drives harmful microbes away. A typical prejudice in connection with improved weather at home: “It’s bad for a child to be on a cold floor, he’ll catch a cold!” We repeat again: they get sick from infections. Not from the ephemeral cold. The child is light in weight and does not put pressure on the floor to such an extent that the cold of the floor takes away his health. It is adults who feel the coolness with their load, besides, almost all adults have chronic lesions (ear, nose, throat, kidneys) that instantly respond to cooling. Therefore, you cannot judge children by themselves. The second and very important point: adults skillfully, I would even say professionally, concentrate on discomfort, the brain receives panic signals, chronic diseases obligingly worsen, whether they wanted it or not. CHILDREN THINK ABOUT DIFFERENT THINGS! A child playing on the floor is busy with toys. And don't bother him. The one who thinks about illness, fear, cold is sick. The child is calm about his body on the cold floor.

The principle of non-interference: the system of harmonious hardening with water and air implies that you gradually accustom the child to low temperatures and don’t stop him from feeling great. To do this, as with cabbage, leaf by leaf, we lower the degrees. There is no need to reach the point of absurdity, just as there is no need to concentrate the child’s attention on your actions, tugging at him with questions like “are you cold” or constantly feeling him. The child will always give a signal if he becomes uncomfortable: he will be restless, cry, his limbs will become noticeably cold. In this case, we simply close the window, put on socks - and no panic.

AIR BATHS

There is an opinion that a newborn baby needs to be covered warmer, because he spent a long time in his mother’s belly and got used to the warmth. This is precisely why he is accustomed to coolness. From a logical point of view, it is not clear why the child should maintain the illusion that he is still inside. On the contrary, he needs to quickly adapt to temperature changes so as not to catch a cold from the breeze and survive the cold season normally. What’s interesting is that the same advisers who reproach a young mother for “deliberately freezing” a child and defend diapers as a symbol of being in the womb will then persistently recommend “letting him cry”, “not accustoming him to holding hands” and so on, although if maintain the illusion of “I am inside” to the fullest! - why not?

The principle of non-interference: leave the newborn, and just small child without clothes it can be difficult psychological reasons. A mother always wants to protect her child, and clothes act as a barrier from cruel world. Protect the little head with a cap, wrap it in a diaper, and be sure to wear pointless socks. Pack it up (and it would be nice to put it back inside). Try leaving your baby in one diaper and observe how he feels. If the skin is warm, the mood is good, and the limbs are not icy, then everything is in order. If it seems to you that he is still cold, put on one cotton layer of clothing. We practice the same approach with older children, removing unnecessary layers of clothing. R A child can freeze at a temperature of +20°C only if he has been taught to be afraid of it in advance. But most often children don’t think about it.

During sleep, the skin should breathe, all organs should rest. It is enough to cover the baby with a flannel diaper or terry towel; again, he does not need blankets and flannel blankets. An older child will show himself how he wants to sleep: swinging open or wrapping himself up. We leave the child swinging open alone - isn’t he sick? that means everything is fine. If the bedroom is noticeably cold, buy your baby some bright pajamas. Try covering it with one blanket - it’s easier to throw off the blanket. If a baby likes to wrap himself up, it’s unlikely that he’s cold; rather, it’s a search for psychological comfort, “I’m in the house.” Let him wrap himself up, just don’t forget to put off your pajamas.

WALKING AND CLOTHING

Previously, the principle of dressing small children implied the image of a ball. Now parents learn not to dress their child, but to undress it. To do this, you need to overcome psychological barriers and qualitatively resist outside opinions. A huge amount of clothing is put on children just because “that’s the way it is” and not to keep them warm.

The principle of non-interference: The image of cabbage “leaf by leaf” is again appropriate. If your child is not yet a year old, and it’s winter (cold spring), and you still haven’t really figured out how to dress him without overwrapping him, try the following experiment. Replace the wool suit with a cotton suit. Take a walk as usual. At home, feel your child’s back, shoulders, wrists, and knees. If your body temperature is satisfactory (warm), discard the woolen suit. In the same way, using the undressing method, check whether the child needs socks, a cap under a woolen hat, a hood on a hat, a blanket, and so on. You can get stunning results by finding out that he didn’t need all this ammunition at all. Mom only needed it for decoration. In the same way, “sheet by sheet,” free a walking child from excess clothing. Try not to put socks on him, extra pants “because it’s necessary” or a hood “because, apparently, it’s windy.”

REST

Once upon a time, a vacation in the south was considered prestigious and desirable. Life was routine, there was little entertainment. Everyone lived the dream of summer and the opportunity to go somewhere. That's it now more people, concerned about the health of their children, rent a house in the suburbs for the summer. A southern holiday away from cities in villages with semi-desert beaches can also be considered a quality option. Vacations abroad refer to decorative methods of relieving symptoms of fatigue and strengthening not health, but one’s own prestige. Symptoms of illness can also be relieved - for example, if a child has a runny nose and cough before a trip, they will most likely go away quickly on the sea coast. But in general, staying at sea for 1 to 3 weeks has little effect on immunity. This is not enough. It's good if beach holiday occurs in an area where there are no megacities, but even in this case it is advisable to comply with the conditions: a vacation of at least three weeks, not wild heat, not eating surrogates.

For high-quality “ventilation” of the immune system, it is necessary for the child to be in an environmentally friendly environment. clean conditions(well, at least to some extent clean) away from cities and large cluster people for at least a month. Everything else is mostly self-deception. Or let's call it a change of scenery. A child can still pick up viruses in a crowd and even lower the body’s resistance due to heat and poor nutrition (on vacation there is always more sweets and intercepted “pieces”). It often happens that, having been to the “seas,” they get sick even more. For example, athletes go to training camps in another country two weeks in advance to have time to adapt. There are frequent statements: “we visited the south, the child had no adaptation!” - this is not true. There is always adaptation. This includes re-acclimatization - getting used to the native climate again. The results of an incorrect vacation (for example, a week-long trip from winter to summer) do not appear immediately, but gradually. And they don't always concern physical health: the child can receive psychological trauma, “suddenly” become capricious, uncontrollable.

But, of course, there are children for whom even a two-week trip to the sea helps get rid of their problems. There are children who can tolerate temperature changes remarkably well, and so on - it cannot be said unequivocally that everyone only needs to go to the forests and nowhere else.

The principle of non-interference: a true vacation for the glory of strengthening the immune system, desired for every child, it, unfortunately, is very boring for parents. This is life outside the city (in a country house, in a village or at a recreation center) far from city toxins. In the name of health, parents take their children to foreign seas, but such trips are temporary outlets, after which the child will still have to live in their native Ural conditions for about a year. Therefore, a softer and more precise healing, after all, is associated with its locality, as genetically pleasant - but clean. Without heat, crowds, with healthy “country” food. Quote from Dr. Komarovsky:

The ideal holiday for a frequently ill child looks like this (every word is important): summer in the countryside; inflatable pool with well water, next to a pile of sand; dress code – shorts, barefoot; restriction on the use of soap; feed only when he screams: “Mom, I will eat you!” A dirty naked child who jumps from water to sand, begs for food, breathes fresh air and does not come into contact with many people in 3-4 weeks restores immunity damaged by city life.
Many will object: they say, outside the city, our ecology is also “killed” by factories and factories... Nevertheless, the benefits of relaxation surrounded by forests are enormous. 1 hectare per day pine forest releases almost 5 kg of phytoncides into the atmosphere. These are volatile substances that plants produce to protect themselves from pathogens. Therefore, in coniferous forests, regardless of the proximity of cities, the air is perfectly clean. The strengthening effect on the immune system cannot be compared with anything, because phytoncides can even kill Staphylococcus aureus, the causative agents of dysentery and typhoid fever. If everyone could take their children “to the forests” (to dachas, camp sites, and so on), we would get through difficult periods of viral epidemics whistling.

TREATMENT

The most common opinion with which they try to put pressure on parents is “if you don’t give medicine, it means you don’t do anything.” And “good caring” parents, they say, are obliged to do something. “Doing something” equals medication. If they don’t give medicine, it means they are “bad” parents. But the art of “doing nothing” is much more complex than life-saving pills. It implies the following points:
feel the needs of your child without projecting onto him your own feelings, as well as the feelings and visions of other relatives;
timely study modern information about medicinal treatment methods and the most common childhood illnesses, without shifting all responsibility to doctors;
remember that all medications, without exception, are harmful to young children if they are used without taking into account the individual situation and without the advice of a doctor;
be free from fears related to childhood illnesses. Don’t think that they are “forever” and “will end badly”;
find a doctor you want to trust.

Let's say a child gets sick with ARVI. The immune system fights the virus, and here the most interesting part begins: suppression of the immune system with medications prescribed “on the forum”, on advice, on advertising – or by an unscrupulous doctor who applies the same list to all childhood diseases. As a rule, the child himself suggests - as in the case of nutrition - how to treat it, and whether it is necessary. In general, children can teach a lot if you look closely and listen to them. Refusing to eat is fine; it means that the body needs strength to fight the disease, and not to digest food. The main thing is not to give up water. Jumping merrily at a temperature of 38.5, which means the body is coping so far.

Why does the peak of childhood acute respiratory infections occur in September-October? So did you rest? This means that the body has gained additional capabilities over the summer and is beginning to cleanse itself through an exacerbation of some disease. The child is treated promptly, usually with antibiotics, he comes to his senses and by January-February develops a new series of illnesses. (pediatrician, head physician of the Ecolabmedtest clinic A. Volkov, Moscow)

It is impossible to protect from everything. Life does not roll according to a programmed scenario; every now and then it throws in various “suddenly”. Parents cannot always predict, prevent, or cure one hundred percent. But it is in their power not to interfere. And to know that good parents are not those who throw away many thousands “for the happiness of the child,” depict incredible fuss during illnesses, buy medicine or demonstrably throw children into an ice hole - in short, create some kind of picture of vigorous activity. Good parents believe in the remarkable potential of their maternal and paternal intuition, they believe in the capabilities of the body, which are still unsolved by science. And calmly, without fanaticism, they clear the child’s life of surrogates, chemicals, dietary supplements, overheating, excess food, their own nervous diseases and family scandals.

Health is something that is given to us from birth, and if we treat it with disdain, we will lose it. Without health, we will have nothing. Therefore, every person should take care of how to improve their health.

What will help improve your health?

In order to improve your health, you need to do the following:

  1. Physical training;
  2. Proper nutrition;
  3. Correct habits;
  4. Right thoughts;

Let's look at these points in more detail.

Physical training

Inactive muscles, brain or other organs become ineffective. You need to exercise your mind and body to stay fit.

Switching from one activity to another - best vacation than complete rest. If you are at rest, then you lose the meaning of your existence, because... You don't have to overcome any obstacles or solve any problems. You will think about a hopeless future, although those who try to maintain their activities draw vitality from solving everyday small everyday problems that distract from gloomy thoughts.

Physical activity makes it easier to cope with stress, increases self-confidence and gives a feeling of well-being. You maintain your weight at a normal level, becoming stronger. You sleep better, and therefore feel more energetic and independent. You realize that you can control yourself, achieve your goals and be optimistic about the future. You feel healthier, get sick less and save on medications.

Proper nutrition

Proper nutrition supports and includes the following components:

  1. Plant fiber, which prevents the intestines from stagnating, helps remove toxins from the body and reduces the risk of cancer of the sigmoid colon.
  2. Vitamins, which promote normal metabolism and minerals (D), strengthen the body's resistance (C), improve skin condition and nervous system(A, B1), strengthen the vascular wall (C, PP).
  3. Complete proteins(contained in fish and meat), without which the body cannot form its tissues.
  4. Unsaturated fats the source of which is liquid vegetable fats - they are needed for the functioning of the nervous system.

Good Habits

  • Wake up and go to bed at the same time, preferably early.
  • Avoid smoking.(Why do you need resins, tar and carcinogens in your body?)
  • Take a walk in the fresh air(this will improve the supply of oxygen to the brain, strengthen blood vessels, improve sleep and ultimately increase your competitiveness).
  • Get more sleep.(Too much nap leads to serious energy losses. Lack of sleep affects the sharpness of thinking, reduces Creative skills and often leads to erroneous judgments. Such mistakes can have a bad impact on your career. Generally speaking, if you don't get enough sleep, you are much less effective.)
  • Drink more pure water or juices(this will increase the elasticity of the cells of your body, preserve youth, and remove excess toxins).
  • Dosed intake of alcohol(maximum daily norm, which is not yet harmful to health, is a glass of red wine (150 g) or a glass of good wine (50 g) or a small glass of cognac (30 g)).

Right Thoughts

Active life position

The correct attitude consists of the following points:

  • I'm getting healthy
  • I radiate kindness
  • I believe in the strength and wisdom of my body

When speaking about your health, you can replace the passive verb voice with an active one in the form of the following table.

However, there is some flaw in such a straightforward position. By uttering the phrase: “I created (created) a disease for myself,” a person, along with responsibility, places blame on himself for the disease that has arisen, while he may not fully understand real reasons disease and, accordingly, does not outline real ways to get rid of the disease. In a passive life position, a person feels like a kind of victim of external circumstances. If a person accepts responsibility for all the events that happen to him, then he is also responsible for his illness.

Suppose a person worked a lot, was nervous, did not take care of his health, caught a cold, became hypothermic and went to bed with the flu or bronchitis. In this case, the phrase: “I created a disease for myself” is largely true, but does not apply to the disease, because it only states the original cause, but does not direct to success. It is better to transform this statement somewhat, then clarify the extent of this responsibility and immediately outline the path to recovery.