Healthy habits that extend life

Digital technology affects all areas of life. Each of us has a smartphone. At the workplace of most people, a computer is mandatory. We spend a lot of time in a sitting position, looking at monitors and screens, at work, at home, on public transport. At lunchtime, many people prefer to eat fast food and sweet soda, smoke cigarettes during breaks, and after work they overeat before going to bed.

In this situation, the trend for a healthy lifestyle (HLS) is a real salvation. Specialists “SOGAZ-Med » told about the main principles of healthy lifestyle.

WHO has set a goal to reduce the number of sedentary people to 2025% by 10. Experts recommend: an adult should walk at least 7-8 thousand steps every day. If we take into account that each step on average is half a meter, then the distance that a person must walk every day is 3-4 kilometers. This distance can be covered in about an hour.

Even working in the office, you can afford small breaks for industrial gymnastics and warm-ups. The whole complexes of exercises for gymnastics in the office have been developed.

Exercising at least three times a week with a workout duration of 30-40 minutes improves well-being. And walking for 30 minutes every day can even reduce the risk of premature death. This fact is especially relevant for people over 50, since many of them can no longer or do not want to go in for sports, and systematic walking is a reliable prevention of many ailments.

Proper nutrition does not mean giving up everything tasty or eating expensive and exotic foods. Nutritionists say the opposite, it is better to eat seasonal foods.

Energy balance

Which means an equal ratio of calories from food and their consumption. For example, for men and women from 40 to 60 years old, the basal metabolic rate is on average 1500 and 1300 kilocalories per day. An excess of the energy value of the diet inevitably leads to the deposition of excess calories in the form of fat.

Power balance

The body needs proteins, fats, carbohydrates, vitamins and minerals. Proteins are a building material for the body, fats are plastic and reserve, and carbohydrates are the main source of energy.

The diet is considered balanced when the calorie content is provided by 10-15% proteins, 20-30% fats, 55-70% carbohydrates. However, carbohydrates must be complex (whole grain cereals, whole grain breads, or potatoes). The peculiarity of such carbohydrates is that they are slowly digested, provide optimal energy levels and do not lead to the release of insulin, which converts excess glucose into fat.

Compliance with the diet

A person should eat 3-5 times a day, regularly, in small portions and, if possible, strictly on a schedule, and the last meal should end 2-3 hours before bedtime. Nutritionists recommend distributing the amount and calorie content of food as follows: 25-30% for breakfast, 35% for lunch, 20-25% for dinner. And do not forget about the right snacks, which will not allow you to overeat at the time of the main meal.

SOGAZ-Med specialists remind: excessive salt intake is the main cause of cardiovascular diseases and stroke. The daily serving of salt is a teaspoon (5 grams). It is also recommended to consume no more than 12 teaspoons of sugar per day (no more than 50 grams). Remember that sugar is found in many foods.

SOGAZ-Med recalls that regular medical examination will allow at an early stage to identify the most dangerous diseases, which are the main cause of disability and mortality.

From January 1, 2019, employers are required to provide employees with a paid day off once every three years in order to undergo medical examination. And recipients of old-age or long-service pensions and employees who have not reached the age that gives the right to the appointment of an old-age pension (including early) within five years before the onset of this age – two days off once a year. The corresponding additions to the Labor Code of the Russian Federation were made by Federal Law No. 03.10.2018-FZ dated 353. The days of release from work for undergoing medical examination must be agreed with the employer in writing.

You can find out if you are subject to medical examination this year on the website www. sogaz-med.ru in the section “Clinical examination”, indicating your year of birth and gender. The site also contains a complete list of examinations included in the clinical examination. To undergo a free examination within the framework of the compulsory health insurance system, you must contact your clinic with a passport and a compulsory medical insurance policy.

Справка о компании

Insurance company SOGAZ-Med has been operating since 1998. The number of insured people is more than 19 million. Regional network – more than 660 subdivisions in 40 constituent entities of the Russian Federation. SOGAZ-Med carries out compulsory medical insurance activities: it controls the quality of services provided to the insured when receiving medical care in the compulsory medical insurance system, protects the rights of insured citizens, and restores violated rights of citizens in the pre-trial and judicial order. In 2019, the Expert RA rating agency confirmed the rating of the reliability and quality of services of the SOGAZ-Med insurance company at the A ++ level (the highest level of reliability and quality of services in the framework of the CHI program according to the applicable scale). For several years now, SOGAZ-Med has been awarded this high level of assessment.