Формирование основ здорового образа жизни на уроках английского языка

Формирование основ здорового образа жизни на уроках английского языка

Суворкина Н.Ю., преподаватель английского языка, канд. филол. наук

БGОУ ОО «Мезенский педагогический колледж» с. Плещеево

Конспект занятия по английскому языку

Тема: «Здоровый образ жизни» (‘AHealthyLifestyle’)

Цель: развитие лексических навыков говорения на основе чтения тематических текстов

Задачи:

- развитие лексических навыков

- развитие навыков слухо-произносительных навыков

- развитие навыков просмотрового и поискового чтения

- развитие навыков монологической речи

- формирование идей здорового образа жизни посредством иностранного (английского) языка

Оборудование: картинки, таблица, карточки с заданиями, списки слов, тематические тексты и иллюстрации к ним

Ход урока

Созданиемотивации. Look at the blackboard and read the poem.

For every evil under the sun

There is a remedy or there’s none.

If there be one try to find it;

If there be none never mind it.

What is the sense of the poem?

Today we’ll speak about a healthy lifestyle. Let’s find out how healthy you are and what you do to keep fit.

Речевая зарядка.

How often do you visit a doctor?

Do you keep to a diet?

Are you particular about the things you eat?

What food is healthy/health-giving?

What food is harmful?

Do you stick to a regular daily program?

How much time do you spend in the open air?

Do you have enough sleep every day?

Do you go in for sport or do morning exercises?

Can you call yourself ‘a healthy person’?

What would you like to change in your life(-style) to make healthier?

Работаснаглядностью. Look at the pictures and say what ideas of a healthy way of life they suggest. Write your associations.(Приложение 1)

Проверка домашнего задания. Текст ‘HealthyEating’(Приложение 2)

At home you were to read a text. What is the text devoted to?

What ideas of healthy eating are put forward in the text? What is the key of healthy nourishment? Do you follow the principles of healthy nutrition?

Работа с тематическими текстами (работа в группах).

‘5 Best Sports for a Healthy Life’(Приложение 3)

Guess the sport by the description and say why this kind of sport is useful.

Are these kinds of sport practiced indoors or outdoors?

You know that it is more advisable to do physical exercises in the open air.

‘Fresh air does a Body Good’.

Listen to one another and insert the missing words in the text. Insert the missing words. (‘Oxygen is one of the chemicals essential for the cells to create energy’) (Приложение 4)

‘Importance of Sleep’.

Do you get enough sleep very day? Why? Do you suffer from insomnia?

Complete the sentences and you’ll get recommendations from the Center of Disease and Control Prevention (CDC). Fill in the gaps with the words from the box. Mind that one word is extra. (Приложение5)

Check yourselves. (Приложение6)

’10 Top Steps to a Better You’.

A healthy lifestyle in a broad sense implies not only healthy eating habits, sound sleep and regular exercise. Read the text (Приложение 7) and find the picture illustrating its idea (индивидуально).(Приложение8)

All these ideas are very nice and it is important that you should realize them in your daily routine.

Домашнее задание

Работа с таблицей и текстом. Fill in the table ‘Daily Routine’. (Приложение9)

Read the text ‘Daily Routine to a Healthy Beautiful You’. (Приложение10)

Make necessary change in your daily routine to perfect it.

Подведение итогов.

Приложение 1

Приложение 2

Healthy Eating

Easy tips for Planning a Healthy diet and Sticking to it

Healthy eating tip 1:Think of water and exercise as food groups in your diet.

Water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Healthy eating tip 2: Moderation is key 

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation: we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

Healthy eating tip 3: It's not just what you eat, it's how you eat

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.

Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.

Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.

Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.

Healthy eating tip 4: Fill up on colorful fruits and vegetables 

Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.

Some great choices include:

Greens.Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.

Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.

Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails.  Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.

Add to your healthy diet:

Monounsaturated fats, from plant oils like peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts), and seeds (such as pumpkin, sesame).

Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, and walnuts.

Reduce or eliminate from your diet:

Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.

Trans fats, found in some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system.

Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, and soy products—will open up new options for healthy mealtimes.

Beans:  Black beans, and lentils are good options.

Nuts: Almonds, walnuts, pistachios, and pecans are great choices.

Soy products: Try soy milk and veggie burgers for a change.

Avoid salted or sugary nuts and refried beans.

Healthy eating tip 8: Add calcium for strong bones

Good sources of calcium include:

Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.

Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, lettuce, celery, broccoli, fennel, cabbage, green beans, Brussels sprouts, asparagus, and mushrooms.

Beans: For another rich source of calcium, try black beans or baked beans.

Healthy eating tip 9: Limit sugar and salt

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

Sugar

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips:

Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Try sparkling water with lemon or a splash of fruit juice.

Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.

Salt

Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.

Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit.

Be careful when eating out. Most restaurant and fast food meals are loaded with sodium.

Opt for fresh or frozen vegetables instead of canned vegetables.

Cut back on salty snacks such as potato chips, nuts, and pretzels.

Choose low-salt or reduced-sodium products.

Try slowly reducing the salt in your diet to give your taste buds time to adjust.

Приложение 3

5 Best Sports for a Healthy Life

One of the most fruitful ways to increase energy and live a full and productive life is to maintain a healthy lifestyle. When it comes to your physical health, one of the best ways to stay active and fit is to participate in some kind of sport. Sports represent excellent opportunities to burn calories, keep muscles fit, have fun, and greatly benefit your social life. Another great thing about sports is that there are so many to choose from, so you are almost guaranteed to find something that is suited to you. Although almost all sports have great benefits for a healthy life, the following are the top five to get you going in the right direction.

Running
Running is perhaps the most efficient calorie burning activity you will find. A 160 pound person can expect to burn just less than 1,000 calories in one hour of running. Running also boasts many other benefits, such as the opportunity to "unwind" from a stressful day or week. When I go for a long run, I can feel the tension leave my back and shoulders, helping me to sleep better at night and be more alert and productive during the days. Running is free and easy, and you can do it anytime you want to, so lace up your shoes and hit the road.

Swimming
Swimming is another wonderful option of a sport that promotes total body fitness. Swimming will not burn quite as many calories as running, just over 500 per hour, but it is great for the heart. There are also other benefits that running won't get you, like an excellent upper body workout. Even if you aren't a great swimmer, including a little swimming in your normal schedule of other sports can add a lot of value to your routine.

Basketball
One reason basketball is such a great choice of sport for fitness is that it basically involves most of the benefits of running. Like in many other sports, running is almost constantly involved in a typical game of basketball. You won't burn quite as many calories in the same amount of time, but again, there will be other benefits that you wouldn't see from just running. Basketball will also help you train all the muscles used in side to side motion, as well as giving you an upper body workout. Another huge plus is the social aspect since so many people play basketball and a game can happen any time at a picnic or neighborhood park.

Cycling
Cycling is another excellent strategy for burning calories, at over 600 per hour. Although you aren't burning up quite as much fat as running, your knees and ankles are not taking as much pounding from the impact, which means you are potentially avoiding some long term complications. Another benefit of cycling is that you can go really fast, meaning you will cover a lot more ground in the same amount of time. This can be a great opportunity to take in some scenery or explore a new place.

Tae Kwon Do
I've never personally been involved in Tae Kwon Do, or any martial arts, but I constantly hear about the great health benefits. This is a great way to build strength and endurance and burn a lot of calories, over 700 per hour. But with Tae Kwon Do you will also exercise other important areas like balance, mental discipline, and patience. Tae Kwon Do is also a great activity for kids to learn how to focus have fun at the same time.

Vocabulary and tasks to the text “5Best Sports for a Healthy Life”

maintain (a healthy lifestyle) поддерживать, burn calories – сжигатькалории, benefit(s) польза,преимущества, to "unwind" – «разрядиться», promote – способствовать, workout – training, schedule – расписание, knees and ankles – колениилодыжки, impact – воздействие, cover (a lot of more) ground – пройтирасстояние, martial arts – боевыеискусства, endurance - выносливость

Приложение 4

Fresh Air Does a Body Good

Vocabulary to the text

essential - important

to sustain (life) - support

swirls around – кружится

particles -частицы

respiratory system via nose – дыхательнаясистема (черезнос)

substitute - заменитель

cells -клетки

stamina -выносливость

a chore – a duty

at a premium – впочёте

constitution – склад (характера)

lactic acid – молочнаякислота

cramping -судороги

People spend a lot of time indoors every day. Kids spend six hours a day in school. Many adults spend at least eight hours inside of the buildings where they work. We spend all night in our homes: eating, playing, and sleeping. When do we take the time to enjoy the “great outdoors”? Fresh air is highly underrated. Getting out of doors on a regular basis can improve one’s health and sense of well-being.

The air that we breathe on the inside is not as fresh as we need it to be. Dust is a fact of every day life. It collects on every surface. As we try to get rid of it, the dust swirls around us and makes its way into our respiratory system via nose and mouth. In your homes, if you cook and occasionally burn a meal or two, those fumes get inhaled also. We need a break from the indoor air. Companies try to sell us products to clean our home or office air, which just adds to the indoor air pollution. There is just no substitute for fresh air.

Fresh air cleans our lungs. But, after a while we’ll begin to breathe deeper and deeper which brings more oxygen to our cells. The increased oxygen brings with it increased energy to do the things we need to do. More oxygen brings greater clarity to the brain, which needs twenty percent of our body’s oxygen to function. We can think better than we could before.

Exercises performed outdoors in fresh air offer increased aerobic benefits. More clean air in, helps improve our breathing technique. Better technique increases stamina. More oxygen to the muscles reduces that lactic acid build-up in the muscles which leads to cramping.

Fresh air cannot be found everywhere outdoors. In large cities where factories operate day and night, spewing smoke and particles into the air, fresh, clean air is at a premium. For these people, getting away from where they live will bring their bodies the benefits of fresh air.

Fresh air produces a healthy mind, clean lungs, and a calmer constitution when we actively use it. Getting outdoors should not be a chore, but a privilege. Enjoying the earth and get your dose of fresh air.

In the end, if there are 2 most important things to take away from this message today, they would be to open your windows and air out your house regularly, and get out doors to have some fun in the fresh air! No matter what season, what time of the day, these are simple, relatively free and important things we can each do for our health and wellness.

Oxygen is one chemical essential for the cells to create energy.

This chemical reaction necessary to create energy leaves a carbon dioxide waste residue in the cell. This waste must be removed to ensure healthy cells. The benefits that are received from having a constant supply of pure, fresh air are:

Fresh air purifies the blood, imparts to it a bright color, and sends the blood, a life-giving current, to every part of the body.

Air soothes the nerves, stimulates appetite, helps digestion, and induces sound, refreshing sleep.

Air invigorates the vital organs and aids the system in getting rid of an accumulation of impurities.

Pure air brings life to the skin, as for a lack of air the skin nearly dies.

Air has a decided influence on the mind, imparting a degree of composure and serenity.

Oxygen kills bacteria as it strengthens the immune system. When the white blood cells are called upon by the immune system to destroy germs, bacteria and viruses, they need much more oxygen than normal.

Air will stimulate your appetite and will help your food to digest more effectively. That is why it's great to take a brisk walk outside after you eat

Air will help you sleep more soundly at night

Air helps to clear your mind, improves your concentration, and helps you to think more clearly

Air alters your brain levels of serotonin which helps to improve your mood and promote a sense of happiness and well-being.

Oxygen typically carries a negative charge, while carbon dioxide has a positive charge. Therefore, air with a higher concentration of oxygen will be more negatively charged (i.e., have more negative ions) than air with an abundance of carbon dioxide.

You can find air that is charged with negative ions out in nature where it is produced:

Some specific problems that are greatly benefited by having an abundance of fresh air are:

Fevers

Colds

Lung disease

One of the best ways to receive the benefits from fresh air is to go out into the open air and exercise by walking or gardening.This enables the lungs to expand and be filled with the negatively charged oxygen molecules.

Task: Insert the missing words

Fresh air _______________ the blood, imparts to it a bright color, and sends the blood, a life-giving current, to every part of the body.

Air soothes the___________, stimulates appetite, helps___________, and induces sound, ____________sleep.

Air invigorates the vital organs and aids the system in getting rid of an _________________ of impurities.

Pure air brings life to the__________, as for a lack of air the __________ nearly dies.

Air has a decided _________________on the mind, imparting a degree of composure and serenity.

__________________ kills bacteria as it strengthens the ______________system. When the white blood cells are called upon by the _____________system to destroy germs, bacteria and viruses, they need much more oxygen than normal.

Will _______________your appetite and will help your food to digest more effectively. That is why it's great to take a brisk walk outside after you eat.

Air will help you sleep more ________________ at night.

Air helps to clear your mind, improves your____________________, and helps you to think more clearly

Air alters your brain _____________ of serotonin which helps to improve your mood and ____________ a sense of happiness and well-being.

Приложение 5

Importance of Sleep

Interestingly, one of the most important things you can do to energize your body is to give it more rest. While experts say people require different amounts of sleep, most people should get between seven and eight hours a night. A lack of sleep has been traced back to many of our worst health issues.

Note to those trying to lose weight: a lack of sleep can also have a negative effect on your diet, according to a recent study published in the Annals of Internal Medicine. Researchers tested 10 dieters by reducing their caloric intake moderately. Those who slept a full night of 8.5 hours lost more than half of their total weight loss (about 6.6 pounds) in fat. However, those who slept only 5.5 hours, lost a similar amount of weight, but less of the loss was body fat, with proteins and fat-free body mass making up a bulk of their weight loss.

The sleep deprived also had unfavorable changes in their metabolism during the study. When you don’t sleep enough, you can’t possibly keep up with life’s demands.

Whether you are sleeping late because of too much work, or because of too much partying, let us tell you that sleeping early is the best reward and medication that you can give to your body. Let’s find out why sleeping early is good for our health.

1. Sleep helps to maintain your body clock

All humans have a body clock, especially women. All our body processes happen at a certain time because the brain runs on a body clock which controls the functioning of our bodies. By sleeping early and for long hours, you’ll be helping the body clock to function properly.

2. Sleep helps to recover

Our bodies heal and recover from the madness and tiredness of the day at night. We think that it is best to allow optimum time to our bodies to recover, don’t you think? This is only possible when you follow a regular routine and sleep early.

3. Sleep affects weight loss

Surprised? Don’t be, because recent studies have shown that too much or too little sleep can affect your weight loss goals. Going to bed early and waking up early is ideal to support your weight loss goals. According to sleep experts, people who have irregular sleep patterns were less likely to lose weight. Sleep well and reach your weight loss goals easily. Do we need to say more?

Приложение 6

Task. Fill in the gaps with the words from the box. One word is extra

Sleep recommendations from the CDC:

1. Go to bed at (1)_____________time each night, and rise at (2)____________time each morning.
2. Sleep in a quiet, dark, and relaxing (3) _____________, which is neither too hot nor too cold.
3. Make your bed (4)_____________and use it only for sleeping and not for other(5)______________, such as reading, watching TV, or listening to music.
4.  (6)______________" all TVs, computers, and other " gadgetsfrom the bedroom
5. (7)___________physical activity within a few hours of bedtime
6. (8)___________large meals before bedtime.

The Key:

Sleep recommendations from the CDC:

1. Go to bed at the same time each night, and rise at the same time each morning.
2. Sleep in a quiet, dark, and relaxing environment, which is neither too hot nor too cold
3. Make your bed comfortable and use it only for sleeping and not for other activities, such as reading, watching TV, or listening to music
4. Remove all TVs, computers, and other "gadgets" from the bedroom
5. Avoid physical activity within a few hours of bedtime
6. Avoid large meals before bedtime.

Приложение 7

Top 10 Steps to a New You

1: Lose Weight

One in four Americans is obese, according to a recent study published by the Centers for Disease Control and Prevention (CDC). Tired of being part of that statistic? Do something about it. Don't think of it as going on a diet. Instead think of losing weight -- and keeping it off -- as a healthy lifestyle.

According to a study published in a July 2007 edition of the "New England Journal of Medicine," 66 percent of American adults are overweight, a number that has increased by 23 to 31 percent in recent years. Carrying extra weight significantly increases the risk of heart disease, diabetes, stroke, high blood pressure and cancer. Lose even a modest number of pounds -- as little as 5 percent of your total body weight -- and you'll start to see health benefits including lower blood pressure, cholesterol levels and blood sugars.

While there isn't a secret to losing weight and keeping it off, making a commitment to do so and setting realistic goals is a good way to start. According to the CDC, people who lost one to two pounds per week were the most successful in maintaining their weight loss over the long term, and almost six out of 10 people who have lost substantial amounts of weight kept the weight off more than a year.

Did You Know?

On average, we're all prone to gaining approximately two pounds each year. Eating one less cookie a day will prevent you from packing on those extra pounds.

Clear the Clutter

What's the old adage, a cluttered desk is a sign of a cluttered mind? With three steps -- we'd like to call them short and sweet, but we all know room organization is never short or sweet -- you'll be on your way to clutter-free surroundings.

Have a plan -- Before you unload everything from your bedroom closet, take a few minutes to make a plan. First figure out what you're trying to accomplish. Are you trying to get organized? This can be solved by installing closet systems and using baskets and organizers. Or, are you trying to eliminate clutter? The big solution for this is simply to get rid of stuff.

Set a realistic goal -- Start by making a list of areas you want to address -- and be realistic. No one is going to judge you for not taking on the Herculean task of de-cluttering and organizing your house from basement to attic over one weekend. Look around -- what will give you the biggest impact but cost you the least time? Choosing a small task that can be finished in a relatively short amount of time, such as organizing the pantry, is a great way to begin. Small successes will motivate you to tackle the bigger areas later.

Make a date -- Despite good planning and goal setting, clutter isn't going to clear itself. Make a date with yourself and put it on your calendar.

Did You Know?

According to the Institute of Living Anxiety Disorders Center at the Hartford Hospital, compulsive hoarding, a mental health disorder characterized by accumulation of excessive clutter, may affect up to 2 million Americans.

3: Curb Your Vices

What's your favorite vice? Alcohol, coffee, cigarettes, or maybe the container of chocolate chip cookies beckoning from the kitchen? We know they're bad for us, but oh, the cravings.

We love our vices because they often make us feel good and they are part of our daily routine. Curbing just two -- such as coffee and cigarettes -- will garner you healthy benefits. Here's what you can expect from curbing caffeine and nicotine:

The National Coffee Association reports that an average American consumes more than three cups of coffee every day. While caffeine hasn't been linked to cancer risk, drinking more than four cups of caffeinated beverages a day may raise your risk of heart problems. Caffeine addicts are also at risk for osteoporosis, high blood pressure, digestive problems and, to no one's surprise, sleep problems. Kick the habit and kick these potential problems to the curb.

Becoming a former smoker makes a difference. By stopping smoking, former smokers reduce their risk of heart and lung diseases, gum disease and dental problems (including tooth loss), impotence and fertility problems as well as their incidence of cancer. Women who quit smoking lower their risk of dying from coronary heart disease by 47 percent within five years of cessation.

Of course, if you don't smoke or drink caffeinated beverages, you're bound to have a few other vices to curb. Maybe you have a sweet tooth, overspend,sleep too much or exercise too little. Whatever they are, try curbing a couple for a healthier new year.

Enjoy Life

Are you a glass half-full or glass half-empty kind of person? As it turns out, the way you approach your life not only affects your quality of life but also your life expectancy.

Researchers are beginning to identify a connection between our minds and bodies, specifically how our disposition affects our health. In 2002, Mayo Clinic researchers found that over the course of a 30-year study, which was published in "Mayo Clinic Proceedings," pessimistic patients increased their risk of death by 19 percent when compared to their expected life span.

What's unclear is how optimism causes a longer life. Researchers think that optimists may be more likely to eat well, exercise and seek medical help as needed. If looking at the glass as half-full means adding a few years to your life, what's stopping you from appreciating family, friends and all that comes your way? Nothing.

Did You Know?

Bringing a pet into your life can increase your life expectancy. A study by the Minnesota Stroke Institute found that owning a cat reduced a person's risk of suffering a heart attack by 30 percent.

5: Exercise More

Staying physically active not only helps you to maintain or lose weight but also reduces the risk for high blood pressure, type 2 diabetes, heart attack, stroke, several forms of cancer, arthritis pain, osteoporosis, and also reduces the symptoms of depression and anxiety.

You get all of that in trade for less than an hour of moderately intense aerobic activity a day. Sounds like a bargain.

While 30 minutes of daily walking is enough to prevent weight gain for most people, a Duke University study found that to lose pounds, you need to exercise beyond the 30-minute mark. For example, 45 minutes of brisk walking every day burns an extra 300 calories every day, adding up to 30 pounds of weight lost in a year -- and that's without changing your diet.

Did You Know?

You can walk your way to being physically fit. An average sedentary person takes about 2,000 to 3,000 steps a day. Aim to add 1,000 extra steps a day to shed extra weight.

Foster Quality Relationships

Many of us look to diet and exercise to live a long, fruitful life but you may be overlooking one important ingredient to overall good health: friendship. Whether you fancy yourself a loner or a social butterfly, spending more quality time with family and friends may help you live a longer, healthier life.

While no study pinpoints why people who keep up good relationships with their friends and relatives have longer life expectancies, having an active social network does seem to influence our survival. A 10-year Australian study, published in the "Journal of Epidemiology and Community Health," found that elderly subjects (age 70 or older) with strong social networks were roughly 40 percent more likely to still be living at the end of the study, as opposed to participants who did not maintain long-lasting relationships.

What is it about having friends that means so much? Staying tight with friends and family may help us to curb our vices -- they're the ones most likely to encourage us to stop smoking or give us a shoulder to lean on. Furthermore, researchers are noticing that our friends may also help us fight illness, recover faster and stay young.

Learn Something New

Your body has 206 bones, 600 muscles, 22 internal organs and 100 trillion cells. Your brain contains 100 billion neurons, 900 billion glial cells, 100 trillion branches and 1,000 trillion receptors, all interlaced through a complex network. Many of us spend several hours a week at the gym exercising our bodies, but what about exercising our brains?

You might already know that exercising your brain, no matter what age you are, can help to improve your intelligence. But did you know that it can also help to prevent dementia from developing? If puzzles aren't your thing, try video games (choose those that emphasize dexterity skills) or something simple such as taking a new route to work. Consider getting both your body and brain in on the action. Dancing requires your body to move around -- physical fitness -- while your brain is forming new pathways as it learns and recalls dance steps -- mental fitness.

Your new fact for today: Take advice from real age expert Dr. Oz -- eat foods high in selenium, a mineral that could help keep your brain young. Try blueberries, a superfood that's shown to be beneficial for preventing and slowing neurological aging.

Get a Helper's High

Looking for ways to improve your health this year? Consider volunteering at a local charity or nonprofit organization.

According to a news release compiled from studies over the past two decades by the Corporation for National and Community Service, people who volunteer as a group live longer and have better health -- both mental and physical health -- than people who don't volunteer.

Volunteering gives us a sense of purpose and builds our social network, both of which help reduce our stress levels. Volunteering can also increase your self-esteem and happiness. Researchers call it the "helper's high." Helper's high is that gratifying feeling we get when we volunteer, which leads to an increased trust in other people. Researchers also found that volunteering gives us physical health benefits, including relief from chronic pain, less incidence of heart disease and greater life expectancy.

While an annual afternoon volunteering at your local soup kitchen is a great way to start, to achieve a true "helper's high," you'll need to do a little more than an afternoon's work over the course of a year. Data collected through the "Assets and Health Dynamics Among the Oldest Old Survey" found people who spent about 100 hours or more (about two hours per week) on volunteer activities with at least two (or more) organizations per year were the most likely to reap the associated health benefits.

Be Greener

Living a greener life may seem overwhelming. It doesn't have to be, nor does it have to be costly. In fact, it can be wallet friendly as well as environmentally friendly. We've broken it down to a few ideas beyond the recycling bin to get you started on the greener path:

Adjust the thermostat -- Dropping the temperature in your home by just 1 degree (and raising it 1 degree in the summertime) will not only reduce your energy usage but will also reduce your heating (and cooling) costs by roughly 4 percent.

Buy plants -- Bringing plants into your living space can help remove indoor air pollutants (including formaldehyde and benzene, two chemicals associated with increased cancer risks), but be sure to choose the most helpful varieties. Golden pothos, English ivy and peace lilies are popular choices for natural air purifiers.

Change your light bulbs -- The next time one of your incandescent light bulbs burns out, reach for a compact fluorescent light bulb (CFL) as its replacement. CFLs are available in a variety of light colors, and according to the U.S. Department of Energy, they use 75 percent less energy and last about 10 times longer than incandescent bulbs.

Tip:

Installing low-flow faucets in your home could reduce your water consumption and cost of heating water by about 50 percent.

10: Be Financially Fit

To reduce the stress of money woes, you first need to learn what it takes to get into good financial shape. Two important steps that are the backbone of financial fitness are:

Take a good look at your financial situation -- Check your account balances, everything from the money in your savings, checking and retirement accounts to your debts.

Don't forget to check your credit report and FICO score, too. Your FICO score is important when you're applying for a loan or any type of credit. The higher your FICO score, the lower your interest rate will be, which can save you big bucks over the years. To improve your FICO score, keep these three things in mind: Pay bills on time, keep your credit card balances low (use less than 10 percent of the card's available credit limit), and don't open new accounts.

Create a budget -- Once you know your financial situation, you need to get a good understanding of where all your money goes. To do this, you'll need to create a budget. List all the places you're spending money, everything from the heating bill to your morning latte. A good personal finance software program can make this task easier to swallow. Bottom line -- you need to know your financial habits before you can change them.

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Daily routine

Write what you usually do at these times

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Daily routine to a Healthy, Beautiful You

by Dr. Natnicha Loichuen

Health and beauty go hand in hand. You can become more beautiful by living a healthier lifestyle. Here are things you can do every day to be healthier and more beautiful.

6:00-7:00 Drink a glass of room-temperature water, about 6 oz, or a glass of low-fat milk as soon as you wake up. Water speeds up your metabolism and helps flush toxins out of the body, while the body gets the calcium it needs from milk.

7.00-8.00 Perform aerobic exercises such as slow jogging or brisk walking for 40 minutes or more. Get a little bit of sunlight every day to help the body process vitamin D, just 10 to 20 minutes of outdoor light is enough.

8.00-9.00 Eat nutritious foods such as citrus fruits that are high in vitamin C or take a 1000-mg vitamin C supplement.

9.00-12.00  Take on tasks that require analysis and concentration. The brain is going to perform at its best during this time. The brain now has a high level of testosterone and a moderate level of the stress hormone cortisol which can actually help the mind focus.

12.00-13.00 Eat a full lunch to prevent getting overly hungry at dinner time. Take a nap for 15 minutes (if possible) to allow your brain to rest before getting back to work.

13.00-16.00 Be active at work. If you are like most desk-bound office workers, a walk around the office or going out to meet clients can help you stay active.

16.00-18.00 Spend some time doing leisure activities or light housework such as playing with kids, watering the plants, simple cooking or exercising.

18.00-19.00 Eat a light dinner like vegetables, chicken soup, papaya salad, and grilled or baked meat. Take a 400-IU vitamin E or fish oil after meal.

19.00-21.00 Do light activities such as reading books, watching TV or movies, or listening to soft music.

After 21.00-02.00 You should go to bed as most of the organs recover during this period of time. Sleep isn’t merely a period of rest for the mind and body. During sleep, part of your brain regulates many basic functions like heartbeat, breathing, and all other organ activities. Pituitary gland in the brain secretes the hormone melatonin which slows down the effects of aging. Gallbladder releases bile which aids in the digestion of fats preventing high cholesterol and fatty liver. While we are sleeping, the level of blood sugar drops. Pancreas helps break down carbohydrates and sugar and encourages the release of stored sugar to keep the blood sugar in a normal level.

When a person sleeps, the body and mind are working together just as hard as when the person is awake. Adequate and quality sleep slows down the aging process, promotes metabolism, and helps prevent diabetes and high cholesterol.

“You are what you eat”– so eat appropriate amounts of food. For instance, if you wanted to have a high-carbohydrate meal then you need to exercise more and eat less the following day. We must exercise regularly. Exercise in the morning is better than in the evening, but if time does not permit, exercising at night is better than not exercising at all. The best exercise for people of all ages and both genders is swimming continuously for 30 minutes. Swimming prevents bone disease in the elderly.

The above recommendations are not suitable to all individuals. It is strongly recommended that you consult your doctor before participating in any exercise or taking any supplements to check whether or not it is safe for you. “Early to bed and early to rise makes a man healthy, wealthy and wise” – Ben Franklin.

Адрес публикации: https://www.prodlenka.org/metodicheskie-razrabotki/352608-formirovanie-osnov-zdorovogo-obraza-zhizni-na