Live wisely. How to avoid illness and stay alert at any age?

Within the framework of the “Time for Health” project, “AiF-Smolensk” reminded the staff of the branch of PJSC ” Quadra – Power Generation ” – “Smolensk Generation” about a healthy lifestyle . The meeting at the main Smolensk office of the company was held on November 27. The employees of the enterprise learned about how to avoid dangerous chronic illnesses, as well as about the flu vaccination.


In November 2018, the publishing house “Argumenty i Fakty” together with the Ministry of Health of the Russian Federation is implementing the “Time for Health” project. Its goal is, with the help of reputable doctors, to explain to people how important a healthy lifestyle, a responsible attitude to their health is, to motivate them to reduce the harmful use of alcohol, to inform about the importance of vaccination and prevention. More than 100 events took place in 2018 in dozens of Russian regions.

The conversation about how, by changing the way of life, to avoid heart attack, stroke, diabetes mellitus, hypertension, chronic obstructive pulmonary disease and other dangerous ailments, was led by the chief freelance specialist in preventive medicine of the Smolensk region health department, head of the medical prevention department and the regional health center OGAUZ “Smolensk regional medical and physical dispensary” Natalya Lebedeva 

Human health, she explained, is 45-50% dependent on his lifestyle. True, it is sometimes very difficult for people to understand that they must start eating competently, move more, quit smoking in order to feel better. After all, it is much more customary to continue living on the “rolled” rails, “muffling” the symptoms with medicines.

“Medicine is a confrontation between a doctor and a disease,” Natalya Lebedeva quoted Hippocrates. “Whose side the patient takes, he will win!”

Twelve steps to a healthy diet

One of the most important components of a healthy lifestyle is a balanced and moderate diet. The World Health Organization (WHO) has formulated 12 principles that should be followed by those who take care of themselves and loved ones.

  • Eat a wide variety of foods, most of which should be plant-based, not animal-based.
  • Eat a variety of vegetables and fruits several times a day, preferably fresh and locally grown (at least 400 grams per day).
  • To maintain body weight within the recommended range, moderate daily exercise is required.
  • Control the intake of fat from food (no more than 30% of the daily calorie content) and replace animal fat with vegetable oils. 
  • Replace fatty meats and meat products with legumes, grains, fish, poultry, eggs, or lean meats.
  • Eat low fat milk and dairy products (kefir, sour milk, yogurt, and cheese) that are low in fat and sugar.
  • Choose foods that are low in sugar and consume sugar in moderation, limiting sweets and sugary drinks.
  • Eat less salt. The total amount of salt should not exceed one teaspoon – 6 grams per day. Iodized salt should be consumed.
  • Don’t drink alcoholic beverages.
  • Food preparation must ensure its safety. Steam cooking by boiling or baking will help reduce the amount of fat, oil, salt and sugar used in the cooking process.
  • Aim to breastfeed newborns only for about the first six months. Complementary foods should be introduced gradually, without completely abandoning breastfeeding.

It is important to limit salt intake, especially for patients with arterial hypertension. “Get rid of the habit of adding salt to food at the table without trying it, give up pickles, marinades, smoked foods and canned food. Replace salt with spices, ”Natalya Lebedeva recommended. 

What is the safe dose of alcohol?

There are WHO recommendations on the amount of alcohol that can be consumed. For men, this is no more than 40 grams of pure alcohol a day (about two bottles of beer, 80 milliliters of vodka or three glasses of dry wine). And for women – 20 grams of pure alcohol (one bottle of beer or 40 grams of vodka or one and a half glasses of dry wine). 

“This is on condition that two days a week a person will not take a drop of alcohol,” emphasizes Natalia Lebedeva. “But even such a scheme of alcohol intake does not prevent the
development of alcoholism!”

Love to walk

Active sports and fitness are not for everyone. Therefore, you should discuss the idea to go to a fitness room with the doctor. However, there is a type of physical activity that is useful for almost everyone – this is walking. Healthy people are advised to walk at least three kilometers a day or for 30-40 minutes at least four to five times a week, preferably at a moderate pace. Those who already have some kind of disease should first listen to the doctor’s recommendations. 

“When walking three kilometers at a speed of three kilometers per hour, metabolism increases by one and a half times, and at a speed of six kilometers per hour – more than five times. Walking for an hour at a speed normal for a healthy person of five kilometers per hour requires 360 kcal, ”noted Natalya Lebedeva. – For a person who is not engaged in physical work, vigorous walking for one and a half to two hours a day should become the norm for his daily physical activity. Ten thousand steps a day is the minimum “dose” of physical activity required by the human body. ” Another absolutely strict rule of a healthy lifestyle is quitting smoking. And this issue, as they say, is not being discussed. A person who quits smoking can extend their life by several years.   

Influenza vaccination issues

Activists of the Smolensk branch of the All-Russian public movement “Volunteers-doctors”, students of the Smolensk State Medical Academy Anastasia Zhizhina and Viktor Klenov told the staff of the Smolensk branch of PJSC ” Quadra – Power Generation ” about influenza vaccination. 

The volunteers recalled that the worst epidemic in history was the Spanish flu epidemic in 1918-19. In just six months, it has claimed more lives than AIDS in 20 and plague in 50 years. Influenza viruses of various types attack us every year. Fortunately, not all of them turn out to be as cunning as the Spanish flu. However, doctors emphasize that influenza is always a severe disease and very often causes complications. [ Right_article : 2693645 { title : Related article}]

“WHO indicates vaccination as the only effective way to protect oneself and children from influenza,” says Anastasia Zhizhina .

For the most effective protection against the virus, it is necessary to vaccinate between September and November.

“It takes some time for the immune system to recognize the components of the influenza virus. Usually it takes from 3-5 days to two weeks, ”said Viktor Klenov.

Contraindications for influenza vaccination:

  • period of viral, bacterial disease, “cold” and within two weeks of the recovery period after illness,
  • allergy to chicken protein, as it is part of the vaccine;
  • exacerbation of bronchial asthma;
  • progressive diseases of the nervous system;
  • exacerbation of chronic diseases, in some cases – allergic reactions;
  • pronounced individual reaction of intolerance to the previous vaccination;
  • age up to six months.

Reminded about health

Smolensk branch of the company ” Quadra – Power Generation ” immediately responded to the offer of “AiF-Smolensk” to become a participant in the action “Time for Health”, as they pay great attention to the health and well-being of employees.

Medicine is the confrontation between the doctor and the disease. Whose side the patient takes, he will win!

“In fact, we know a lot about health, how important it is to take care of ourselves, how it affects our physical and emotional state,” said Tatiana Podkopaeva economist of the branch of PJSC “ Quadra – Power Generation ” – “Smolensk Generation” . – But in reality, of course, part of the knowledge is lost, we plunge headlong into work, again forget about ourselves and look for excuses for our irresponsible attitude to our own health. Therefore, such meetings with medical professionals are always well motivated and again return to the right priorities. You understand how important it is to treat yourself and others with kindness and love, to do everything in a positive way! 

It is important that management does not prevent employees from attending such events, but strongly supports such initiatives. It seems to me that within the enterprise it is necessary to carry out more actions of a health-improving nature, and of different formats and regularly. Up to joint charging, as it was before. In the end, if the team is healthy, then the efficiency from work will definitely not be less than it is.

For the “shake-up” – great gratitude to the organizers in the person of the newspaper “AiF”, also a specialist of the regional health center Natalia Lebedeva for a detailed presentation with useful advice on where and how to move, how to eat right and why to form healthy eating habits. And thank you to the volunteer students of the Medical University for the interesting information about vaccination and its need today, it is worth considering. “

local_offerevent_note September 19, 2020

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