Olga Zabelina
Minutes of health as a means of preventing diseases in preschool children. Relaxation
Relaxation (from Latin relaxation - weakening, relaxation)– deep muscle relaxation, accompanied by the release of mental stress.
Educational activities and a large group of children often lead to the fact that the child’s body begins to get tired and the child’s need to relax and relieve tension appears. The best way to relieve tension, fatigue, and distract yourself from the irritant is to relax. Relaxation is one of the non-traditional ways to improve the health of preschoolers. After all, systematic overexertion, fatigue, and irritation greatly affect the nervous system, the psychological state of the child and his health in general. For relaxation in kindergarten, it is advisable to use games and exercises to relax both individual parts of the body and the child’s entire body. During relaxation, children learn to relax and feel their emotions.
Minutes of health used in the educational process:
Breathing exercises - teaches children to listen to their breathing, relax and restore the body after physical activity and emotional excitement, strengthen, stimulate the upper respiratory tract.
Physical exercise relieves tension, helps you relax, relieves muscle fatigue, and calms the nervous system.
Outdoor and sports games develop children’s perseverance, courage, determination, initiative, intelligence and thinking.
Finger gymnastics solves many problems in a child’s development: promotes the development of fine motor skills, helps develop speech, increases brain performance, relieves anxiety, develops memory, thinking, and imagination.
Dynamic pauses relieve tension caused by negative emotions.
Gymnastics for the eyes strengthens the eye muscles and prevents eye fatigue.
Very relaxing games with sand and cereals. When a child picks up sand and slowly releases it through his fingers or carefully draws with his finger on a loose surface, small particles of sand are exposed to the surface of the palms. There are a large number of points on the human skin that are responsible for the nervous and psychological state of the body. This results in relaxation and transmission of a signal to the brain that everything is fine and the child is distracted, fatigue and irritability are reduced.
ANOTHER method of relaxation that is acceptable to use for preschool children is music therapy. The sounds of nature, gentle melodic motifs bring us into a state of calm, the body begins to relax. It is advisable to use exercises with music for relaxation when the child has taken a position that is comfortable for him and there are no distractions... He closes his eyes and is transported with the sounds of music to the shore of the lake, where birds are chirping and a light breeze is blowing, the sun gently hugs his shoulders...
"A Corner of Solitude". This is a limited space where a child can come to sit with his favorite toy and take a break from the hustle and bustle, look through his favorite book or photo album of the families of the pupils or group. In this corner the child feels protected from the outside world, relaxation occurs there.
Games with water and air. In water, negative energy is washed away and new energy is charged. When a child makes visual contact with water, its streams, and splashes, he is charged with positive emotions, which is several times stronger than negative manifestations. You can play with air anywhere - at home, in bed, outside. To do this, you just need to imagine a little. Children love unusual effects, such as launching balloons into the sky, traveling on an airplane carpet, and more. And at the same time, the child just needs to be directed to the correct breathing rhythm. You need to breathe smoothly, slowly, you can exhale a stream of air for a long time on objects, inhale exclusively through your nose. With proper breathing, there is an influx of oxygen to the brain cells, which helps eliminate irritation impulses and the body relaxes.
The “fairytale” air is filled with different smells. Take a sniff - what does the magical forest smell like? Fairytale air comes in different forms. Now it's warm. even hot. And suddenly a cold, prickly wind blew, and we felt cold. The sun has come out again and we are sunbathing, with a light breeze blowing over us. Now we ourselves turn into the wind. He circles over the magical forest. We are turning into a strong wind, a real hurricane. Suddenly the hurricane subsides, and we turn into a light, warm, gentle breeze.”
Relaxation in a preschooler is induced through specially selected play techniques. Children perform relaxing exercises not just by imitating the teacher, but by transforming themselves, entering a given image, finding themselves in a certain situation.
In moments of failure and trouble, it is necessary to teach children to tune in to positive illusions and beautiful fantasies. They will balance the severity of children's adversities, teach them to cope with small and large children's troubles. Let the kindest, most pleasant scenes appear in the imagination of children, be it reality or fantasy.
Relaxation exercises are performed in a quiet, calm environment.
It is better to relax with your eyes closed. Depending on the conditions for using these exercises, various poses are used. Children can lie down if they want.
When doing relaxation exercises, it is necessary to teach children to recognize feelings of tension and relaxation.
You need to get out of this state slowly, calmly: first stretch, as if waking up from sleep, then open your eyes and slowly sit down.
When using exercises to relax individual parts of the body, the previous type of activity of the children is taken into account (for example, if there was drawing or appliqué, then it is advisable to perform exercises to relax the muscles of the arms, back, and neck).
Our task is to teach children to greet the coming day only with a smile and good thoughts, because a morning smile charges them with cheerfulness and good mood all day. A smile can save a child from many troubles, lend a helping hand, and the more kindly children learn to treat each other and the world, the more confident they will feel in life. Several times a day, invite the children to smile at each other, say: “I LOVE MYSELF, I LOVE FRIENDS, I LOVE EVERYONE, I LOVE THE WORLD!” This is especially useful when a conflict is brewing or has already occurred among children in the group.
Children’s bad actions should be discussed with them, helped them to comprehend them and draw a conclusion, and then forget about them. Children should always feel loved, good, and talented, although their actions may sometimes be unsatisfactory. Educators and parents should allow children to make mistakes sometimes without making a tragedy out of it. When reminiscing with your children about the past day or a longer period of time, pay special attention to good fortune and success.
Before starting the exercises, we always greet each other:
For example: “Let's greet each other with a bell. Children, calling the neighbor's name in an affectionate manner, pass the bell to each other. (- Hello, Nastenka! You are very kind) And so on until the bell goes around the entire circle. “Take the hands of the one sitting next to you, feel the warmth of the hands of your friends who will be your good helpers.”
Here are the games and exercises that we use to relieve psycho-emotional stress:
1. “Sunny Bunny”.
2. “Lazy cat.” (exercise aimed at breathing)
Sitting on the carpet, we will imagine ourselves as cats, stretch our arms in front of us, then lift them up, take a breath and stretch like a cat. We stretch, we stretch. Then we lower the handles down, pronouncing the sound “ah”. Repeat the exercise 2-3 times.
3. "Lemon". (Exercise to relax arm muscles)
Let's lower our hands down and imagine that in our right hand there is a lemon from which we need to extract the juice. Slowly squeeze your hand into a fist as tightly as possible. Our lemon is round, we feel its shape. Let's feel how tense our right arm is. Squeeze the juice and discard the lemon. We will repeat the same exercise with the left handle. You can also use it with both hands at the same time:
I will take a lemon in my palm.
I feel like it's round.
I squeeze it slightly -
I squeeze out lemon juice.
Everything is fine, the juice is ready.
I throw in the lemon and relax my hand.
4. "Deck". (Exercise to relax the leg muscles)
Let's imagine ourselves on a ship. The wind rocks the ship and in order not to fall, you need to spread your legs wider and clasp your hands behind your back. The wind is blowing, the ship is rocking to the sides. The wind is getting stronger and in order not to fall, we will hold on tighter. Let’s move our entire body onto our right leg, press it to the floor and tense it, relax our left leg, bend it a little at the knee, and straighten up. Inhale and exhale. It swayed in the other direction - let's press our left leg. Inhale and exhale. Repeat the exercise 2-3 times.
5. Relaxation “SNOWMAN”.
The arms are extended along the body, relaxed. The legs are also relaxed. Let's listen to the silence, to our breathing, breathe deeply, calmly inhale-exhale, inhale-exhale, let's listen to the sounds around us. Now let's imagine that we are snowmen. Let's raise both handles up. Inhale-exhale, inhale-exhale, inhale-exhale. And now the snowmen are beginning to melt, warmed by the warm rays of the sun. We relax our arms, lower our shoulders and the whole body begins to melt, relax and our snowmen turn into a puddle. Now let’s breathe, inhale-exhale, inhale-exhale, inhale-exhale.
6. "Bird's Flight"
We all often have wonderful dreams. In them we turn into princes and princesses, bunnies and squirrels, we understand the language of birds and animals. Let's try to turn into a bird today. We will learn the secret of beauty and lightness, fly over the earth, feel the freshness of the clear blue sky. It is very similar to the sea, the body in it is as light and flexible as in water. The sky is a blue kingdom of magnificent birds. One of the most beautiful is the swan: white as snow, with a long flexible neck and golden beak. Lift your chin up. Yes, this is exactly the neck of a swan! Straighten your back, straighten your shoulders. You are beautiful, such a swan's neck! Close your eyes. Let's breathe like birds. Inhale - exhale. After inhaling, say to yourself: “I am a swan” - then exhale. Inhale: - “I am a swan” - exhale (3 times). Fine!
Bend your knees slightly, tense them and... straighten sharply. Deep breath. And. oh, miracle! We took off. Inhale - exhale (3 times). Inhale - exhale. You can flap your wings freely. The body is like feathers, light, we don’t feel it at all. How joyful and free! Clear blue sky all around, pleasant soft coolness. silence. peace. Inhale - exhale. (3 times).
Below us, like a mirror, the lake shines. You can look closely and see yourself in it. What a beautiful, proud bird. Inhale - exhale. We fly smoothly, we like it and are not at all scared. Let's go lower, even lower, even lower. Now the field, forest, house, people are very close. And then my feet lightly touched the ground. Let's stretch our necks, straighten our shoulders, lower our wings.
The flight was wonderful! Let someone not succeed very well. No problem! And the beautiful swan did not immediately take off. Once upon a time he was the Ugly Duckling, he suffered a lot of grief and disasters, they laughed at him, he was offended, and no one understood. But it’s not scary to be born an Ugly Duckling, it’s important to want to be a Swan! Everything beautiful comes true someday. You just need to really, really believe in yourself!
7. And now we are going to a beautiful clearing.
Imagine that there is a beautiful clearing in front of you. Fragrant herbs grow in the clearing. They sway in the warm breeze, whispering something in your ear. Try to hear what they whisper to you. Maybe they want to tell you about the magic stream. You hear the splashing of the stream water. You walk through soft grasses to a stream and see clear, clean water flowing over the pebbles. And amazing fish swim in the water. Look at these fish. What are they? You look at them calmly and with interest. They smile at you, they feel comfortable and safe. You put your hand into the cool water of a stream and feel the beautiful pebbles that lie at the bottom of a small stream. You are pleased, you are relaxed and calm. Show your palms to the sun, you feel how the warmth enters your palms and flows throughout your body...
We feel rested and full of energy.
I finish the exercises by playing the song “Smile”:
A smile makes a gloomy day brighter,
A smile in the sky will wake up a rainbow.
And she will return to you more than once.
I love you. You have such sunny, radiant smiles that, looking at them, the day becomes brighter, and your soul warms. Please those around you with your smile. Smile at each other. “I convey my friendship to you and it goes from me to Sasha, from Sasha to Marina, etc. and finally returns to me again.
I feel like there is more friendship as each of you added a piece of your friendship. Let it not leave you and warm you. Goodbye!"
We will get the most effective results from relaxation if our exercises are accompanied by music. It is necessary to use calm, pleasant compositions as music. Music has a fantastic ability to relieve tension. Most often, compositions that imitate the sounds of nature are used as relaxation music: the sound of rain, the rustling of leaves, the singing of birds, the babbling of a stream.
Goals:
introduce students to the terms “refugees”, “tolerance”; identify the level of tolerance using a test; cultivate a sense of respect for each other; develop the desire to be tolerant in human society; promote the development of oral speech.
Forms of work:
game, group and individual.
Equipment:
computer, music center.
Progress of the lesson
:
I. Greetings.
- Hands - hands - hands - we will stand in a wide circle! Let's hold hands and feel each other's mood through a handshake.
(Children, in a circle, holding hands, say that they feel what their friend’s mood is like. That Lyuba is in a good mood, because she is smiling. Then Lyuba speaks, etc. in a circle until the end.)
All in chorus: It all starts with love -
And inspiration, and work,
Eyes of flowers, eyes of a child,
It all starts with love!
II. Getting to know nationalities.
Teacher: - Guys, read the proverb and explain its meaning.
Children: - The proverb says that a stranger who has not been tested in difficult everyday situations, in trouble, cannot be called a friend.
Teacher: - Correct! To be friends with each other, people need to know each other well, trust, and help.
- Who can a person be friends with?
Children: - With neighbors, classmates, kids in the yard, based on interests (clubs).
Teacher: - How can people differ from each other?
Children: - Gender, age, appearance, nationality.
Teacher: - What nationalities of children study in our class?
Children: - Russians, Kazakhs
Teacher: - And now the guys of these nationalities will talk about where they were born.
Children: Kazakhstan
Like a word from a song,
Birch young foliage,
There are forests, fields and rivers all around,
Children:
Cheerful and friendly
We live under the southern sun,
We help adults -
We remove the fruit.
And fragrant grapes
We will be happy to treat you.
We love the song, we love the dance,
Let's dance for you
Children: (Kazakhstan)
Here the bins are full of bread,
There are apples and horses here,
Here a camel wanders across the steppe,
And the children sing merrily.
Y. Akim
– The Republic of Kazakhstan is a state in Central Asia and Southern Siberia
The capital of the state is the city of Astana; President – Nursultan Nazarbayev
Children: (Ukraine)
Ukraine is famous for dancing,
Bright, new cities.
And what cherry orchards!
And the wheat in the field is beautiful!
Y. Akim
– Country in Eastern Europe
The capital of the country is the city of Kyiv; President – Viktor Yushchenko
Children: (Turkmenistan)
Dutar sings about our power
And about working people.
The people's dream has come true -
Water has come to the sands!
Y. Akim
– Turkmenistan is a state in Central Asia (slide 19).
The capital of the state is the city of Ashgabat; President – Saparmurat Niyazov (slide 20).
Children: (Georgia)
The mountains in Georgia are high,
In Georgia the sea is deep,
Dolphins play in the black sea,
And oranges grow in the gardens
And the lemons grow golden.
And our guys are vocal.
We love to swim, play,
Tumble,
We love to sing and dance,
And laugh.
I. Mikhailova
– The Republic of Georgia (Sakartvelo) – the land of the Kartvelians – is a country in the central and western part of Transcaucasia (slide 21).
The capital of the country is the city of Tbilisi; President – Mikheil Saakashvili
(slide 22).
III. Work in groups.
IV. Physical exercise.
Teacher: - Now we will play a simple game. You must repeat the movements that I will tell you about:
Come on, let’s stand together together,
Let's turn around on the spot,
They clapped loudly 3 times,
Wink with your right eye
The left foot was stomped!
And then another one!
Everyone shouted “Hurray!”
And now it's time to sit down.
V. Refugees.
Children:
Poems for guys
All peoples and countries:
For the Abyssinians,
And the English
For Spanish children
And for the Russians,
Swedish,
Turkish, German,
French,
Blacks whose homeland is
African coast;
For the Redskins
Both Americas.
For the yellow skinned ones,
Which ones to get up
Necessary,
When we get into bed
For the Eskimos,
What in the cold and snow
They're climbing
A fur bag for the night;
From tropical countries
Where in the trees
There are countless monkeys;
For kids
Dressed and naked -
Those who live
In cities and villages...
All this noisy
Perky people
Let him get his act together
In one round dance.
North of the planet
Let him meet the South,
West - with the East,
And the children are with each other!
(S.Ya. Marshak “World Round Dance”)
Teacher: - What is this poem about?
Children: - That children of all skin colors should be friends with each other.
Teacher: - Why should all children, regardless of nationality and skin color, live together?
Children: - So that there is no war on Earth and everyone lives happily.
Teacher: - The situation in the world is difficult now. There is a war going on in many parts of the planet, people are dying, buildings are collapsing, children are suffering.
- People are forced to leave their homes and run away from their hometowns in order to escape hunger, devastation, and disease. These people are called refugees. They come to other cities in the hope that we will lend them a helping hand and share everything that we ourselves have. Trouble may happen to us too, and we will be forced to ask for help.
- Let's think about how we can help refugees, make a register of the assistance provided
Teacher: - And now you will work in groups. The beginning of the proverb is written on the green stripes, and the ending is written on the pink stripe. Make up these proverbs and read them.
Peace builds, but war destroys.
Light will conquer darkness, and peace will conquer war.
A bad peace is better than a good quarrel.
We don’t want someone else’s land, but we won’t give up ours either.
Take care of your beloved land like your own mother.
The hero who fights hard for his homeland.
Teacher: - During the Great Patriotic War, when the Nazis captured Russian cities, many Russians were evacuated to the south, where the war had not yet reached. They were warmly received by people of other nationalities: Tajiks, Uzbeks, Georgians, Armenians and others. The Russians were provided with housing, food, clothing and other necessary things. People didn’t look at the fact that the refugees were not their nationality, with a different eye and skin color! And that is why our country won such a difficult and terrible war. People helped each other, did not let the weak die, they all united against a common enemy - the fascists. And now, many years later, the situation repeated itself. Only now people from the south are fleeing to the north for help from the Russian people. After all, the kind Russian soul has long been known to all peoples. If we live in peace with all people, then there will be no wars or terrorist attacks on Earth.
-Who do we call refugees?
VI. Tolerance.
Teacher: - Now let’s try to explain what the word “tolerance” means.
Children: - Tolerance of other people's opinions, religion, behavior, culture, political views, nationality.
Teacher: - Let’s read together what the word “tolerance” means.
Teacher: - Showing tolerance means taking care of all life on our planet, fighting violence together, understanding each other in order to build a peaceful future. Let's play. I name the situation, and you raise the red circle if the first expression suits you, the black one – the second
Summing up the testing results.
VII. Bottom line.
Teacher: - What did we learn in class today?
- What did you understand, what did you understand for yourself?
- What do you remember?
Children perform the song “Sunny Circle”
Teacher: - And I would like to end the lesson with a quote from the saying of the healer Vanga: “The day will come when lies will disappear from the face of the Earth. There will be no violence and theft. Wars will stop, the survivors will know the value of life and will protect it.”
- Happiness to you all, peace and joy! Goodbye! See you again!
There are statistics that about 20 million people on the planet suffer from chronic fatigue syndrome (CFS). Moreover, while scientists continue to study the disease and argue whether to consider CFS a viral infection, or a kind of genetic pathology (at least seven different genetic variants of CFS have been discovered), you should not panic if you suspect you have its symptoms. According to the observations of British scientists, in four cases out of five, chronic fatigue syndrome, which patients suspect they have, actually turns out to be false. And the so-called “electronic fatigue” is to blame for the fact that they are susceptible to apathy, increased fatigue, lethargy, and drowsiness.
It’s worth stopping spending your free time on Facebook, on forums and just surfing the Internet - and your well-being will improve. Doctors' advice: turn off all electronic devices at least 2-3 hours before bedtime, and declare at least one day off free from the Internet (it's best to spend it in nature).
2. Need a quick pick-me-up? Take a shower!
Cool or contrasting is best; it can be taken both in the morning and early evening if you have a busy program ahead of you. But in no case before going to bed - otherwise you will be guaranteed insomnia, and upon awakening - a rhetorical question: “How to relieve fatigue?”
3. Engage energy points
Reflexology is an excellent way to quickly relieve fatigue; the famous shiatsu massage, which restores the movement of energy, and its “relative” – amma massage, which is especially loved by Japanese businessmen to relieve fatigue after work, and Thai foot massage will also help. The simplest invigorating self-massage can be done by massaging the points on both sides of the nail bed of the little finger, near the nail hole (on both hands, for 2-3 minutes, pressing on the points with the thumb or index finger). Any anti-stress massage will be useful, preferably with elements of acupuncture.
4. Take a multivitamin
A feeling of constant fatigue and weakness can also be caused by vitamin and mineral “starvation,” especially if we are talking about a lack of vitamins A, vitamins B and E, iron, iodine, zinc, selenium and magnesium. And, according to scientists, those people whose diet does not have enough protein get tired faster! So be careful with strict diets.
Alexey Kovalkov
nutritionist, presenter of the programs “Food with and without rules”, “Family Size”
Vitamins and minerals are involved in the absorption of other nutrients and the regulation of all vital functions of the body. Sleep disturbances, nervousness, depression and irritability can be signs of a lack of B vitamins. Muscle weakness is a sign of a lack of vitamin A.
5. Drink cocoa and eat dark chocolate
Cocoa beans are an excellent source of the amino acid tryptophan, which we need for the synthesis of serotonin: with a lack of this “happiness hormone,” fatigue and depression quickly set in, and well-being worsens. Cocoa beans contain theobromine, an analogue of caffeine, which has an invigorating effect, and chocolate also contains glucose, which is necessary for the energy supply of our body. And the scientists from the medical school Hull York Medical School They even believe that chocolate can be a good help in the fight against chronic fatigue syndrome: volunteers who took part in the study and ate a 15-gram piece of dark chocolate three times a day noted a significant improvement in their well-being.
6. Control your insulin production
Keep in mind that sweets eaten on an empty stomach can only cause a temporary surge of strength, followed by severe fatigue and weakness that sets in after 20-30 minutes. A sharp rise in blood sugar levels causes the active production of insulin, carbohydrates are quickly absorbed - and then the sugar level drops sharply, and with it our strength drops. Therefore, give preference to slowly digestible carbohydrates!
7. Don’t force your body
Live in accordance with his biorhythms. If your body needs 8-9 hours to recover, don’t force it, don’t skimp on sleep. With chronic lack of sleep, feeling tired during the day is inevitable. In addition, for most of us, biorhythms are designed in such a way that periods of mental and physical activity alternate with short periods of “downturns” that occur every 1.5-2 hours; it is at these moments that fatigue sets in. Don't resist: this is a signal to rest, take a break, take a walk or drink tea.
8. Don't suppress your yawn!
If you want to yawn, yawn. This is useful! According to many scientists, yawning helps the body relieve internal stress and “shake off” fatigue. For example, psychologists from State University of New York at Albany) are confident that yawning occurs when the body turns on the natural “function” of self-cooling of brain cells: the influx of blood, oxygen and colder air improves the functioning of its cells.
9. Breathe deeply and spend more time in nature
Very often it is not possible to cope with fatigue due to the fact that brain cells suffer from a lack of oxygen. It is especially difficult for residents of large cities who experience constant oxidative stress. And if a person also smokes, due to the constant narrowing of blood vessels and deterioration of blood supply to tissues, the problem of oxygen starvation worsens. It is no coincidence that many doctors believe that asthenia (from the Greek astheneia - weakness, impotence) is a stable, almost constant weakness that does not go away even after a long rest - a constant companion of smokers.
10. Go to the gym
...Swim in the pool, jogging, run in the morning... In the morning or evening, the main thing is to force yourself: after a moderate sports activity, fatigue will be felt much less, and the production of stress hormones cortisol and ghrelin will be reduced. If you feel completely exhausted, go to yoga, stretching, callanetics and other relaxing and slow fitness. As scientists from King's College London, For chronic fatigue syndrome, an active lifestyle and fitness help significantly reduce the severity of symptoms. In addition, very often, even in absolutely healthy people, a feeling of fatigue and weakness occurs due to lack of training of the cardiovascular system. So long live moderate cardio exercises that strengthen this very system! But you shouldn’t exercise to the point of exhaustion: it won’t make your heart stronger, and if you fall exhausted in the evening, there can be no talk of any morning vigor!
Fatigue is also known as fatigue, lethargy, exhaustion and apathy. This is a physical or mental state of exhaustion and weakness. Physical fatigue is different from mental fatigue, but they usually coexist. A person who is physically exhausted for a long time also becomes mentally tired. Almost everyone has experienced fatigue due to excessive workload. This is temporary fatigue that can be cured using traditional methods.
Chronic fatigue lasts longer and affects your emotional and psychological state. Although fatigue and drowsiness are not the same thing, fatigue is always accompanied by a desire to sleep and an unwillingness to do any work. Fatigue can be the result of your habits, routines, or a symptom of health problems.
Causes of fatigue
Fatigue is caused by:
- Alcohol
- Caffeine
- Excessive physical activity
- Lack of physical activity
- Lack of sleep
- Poor nutrition
- Some medications
Fatigue can be caused by the following diseases:
- Anemia
- Liver failure
- Kidney failure
- Heart diseases
- Hyperthyroidism
- Hypothyroidism
- Obesity
Fatigue is provoked by some mental states:
- Depression
- Anxiety
- Stress
- Yearning
Symptoms of fatigue
The main symptoms of fatigue include:
- Exhaustion after physical or mental activity
- Lack of energy even after sleep or rest
- Fatigue negatively affects a person's daily activities
- Muscle pain or inflammation
- Dizziness
- Lack of motivation
- Irritability
- Headache
Simple folk remedies for fatigue
1. Milk with honey and licorice
One of the effective ways to get rid of fatigue is to drink a glass of milk with honey and licorice.
- Add 2 tablespoons of honey and a teaspoon of licorice powder to a glass of warm milk.
- Mix well and drink this miracle milk twice a day: morning and evening.
- Fatigue will disappear as if by hand.
2. Indian gooseberry
Gooseberries have healing properties and are the best folk remedy against fatigue.
- Remove seeds from 5-6 gooseberries.
- Crush the berries to a pulp and add 300 ml of hot water.
- Cook the mixture for 20 minutes and then let it cool.
- Strain the liquid and drink three times a day.
- If the resulting juice seems too sour, you can add a little honey.
3. Drink water and other liquids
It is very important to hydrate your body throughout the day to reduce the symptoms of fatigue.
- Ideally, a person should drink 8-10 glasses of water a day to avoid fatigue.
- You can replace 1-2 glasses of water with milk, fruit juice, refreshing green tea or a healthy smoothie.
4 eggs
A balanced diet is an important point in the fight against fatigue. Today, many people neglect breakfast.
- Never skip breakfast.
- It would be great if you added 1 egg to your breakfast every day. It will give you energy for the whole day.
- Eggs are loaded with iron, protein, vitamin A, folic acid and vitamin B3.
- You can cook eggs in a variety of ways every day: boiled eggs, scrambled eggs, soft-boiled eggs, hard-boiled eggs, etc.
- Remember that eggs should only be consumed in the morning for breakfast.
5. Skim milk
As we have already said, a balanced diet is a powerful weapon against fatigue. You need to supplement your carbohydrate intake with plenty of protein, which comes from skim milk.
- Proteins in milk, together with a carbohydrate diet, will relieve fatigue and drowsiness and increase energy.
- It will be great if you start your day with oatmeal soaked in skim milk.
6. Coffee
- Drink one or two cups of coffee every day to restore and energize your body.
- Caffeine gives you a boost of energy, but you need to drink coffee in moderation so as not to provoke insomnia and irritability.
- Prefer black coffee or coffee with skim milk.
7. Asian ginseng
Since ancient times, ginseng has been known for its ability to restore energy. For centuries, its roots have been used to treat emaciated and weakened bodies.
- Make sure to use Asian ginseng to combat fatigue.
- You should resort to ginseng if you are really exhausted.
- Take 2 grams of ground ginseng every day for six weeks.
- Soon you will feel a surge of strength and energy.
8. Exercise
A sedentary lifestyle and office work are what lead many people to fatigue and tiredness. To counteract this, you need to periodically force your body to move. This is an ideal solution for people who are overweight and obese.
- Make sure you exercise regularly: 30 minutes 4-5 times a week.
- This way you will warm up and feel much better.
- Walking, jogging, swimming, playing tennis, cycling will help deliver endorphins to the brain, which in turn will charge you with energy and strength.
9. Proper nutrition
- Not only breakfast, but also all meals throughout the day should be balanced and healthy. Eat little and often. This way you will maintain normal blood sugar levels and will not feel exhausted and apathetic.
- It is very important to eat no more than 300 kcal for each meal.
10. Reduce your intake of fatty foods
Pay attention to the amount of fatty foods you consume. It must be reduced to the necessary minimum. Excessive amounts of fatty foods inevitably lead to obesity, and excess weight leads to increased fatigue.
- Ideally, you should ensure that the amount of saturated fat you consume does not exceed 10% of your daily diet. This is quite enough to speed up your metabolism.
11. Potatoes
- Cut medium unpeeled potatoes into slices and soak them overnight in water.
- Drink this water in the morning. It will be rich in potassium.
- This will help the body transmit nerve impulses and improve muscle function.
- This natural medicine will quickly cure fatigue and fatigue.
12. Spinach
Add spinach to your daily diet. The vitamins it contains will fill your body with energy.
- Boiled spinach is no less useful as one of the salad ingredients.
- You can also make a soup out of spinach and include it in your diet every day.
13. Sleep and dozing
- You need to maintain a consistent sleep schedule, even on weekends. Make sure you always go to sleep and wake up at the same time, thus maintaining your biological clock.
- If you want to take a nap during the day, try not to extend this pleasure for more than half an hour.
- If you feel like you need more sleep, go to bed earlier than usual. But remember to get up at the same time every morning.
14. Pillows under the feet
- Sleeping with pillows under your feet is very beneficial.
- It is best to sleep on your back, with your legs slightly higher than your head.
- This will promote blood flow to the head and therefore increase your activity and alertness.
15. Apples
Apples should definitely be included in your daily diet as they help restore energy.
- Eat two or three apples every day.
- Apples are healthy and nutritious. They lower cholesterol and are a great source of energy, helping you stay energized all day long.
16. Apple cider vinegar
- Add one tablespoon of apple cider vinegar to a glass of lukewarm water and stir well.
- Drink this mixture every morning to fill your body with strength.
17. Carrot juice
- Take two or three carrots, peel and squeeze out the juice using a juicer.
- Drink a glass of carrot juice every day during breakfast. Then you will feel full of energy all day.
18. Great sex
- Good sex in the evening is the key to a good night's sleep.
- In the morning you will wake up fresh and full of energy.
Feeling tired in the middle of the day? Do you feel like your energy is literally evaporating even though you had a good lunch? You are likely a victim of fatigue and exhaustion. You can use any of the above folk methods to get rid of fatigue and fill the body with vitality.
Goal: to teach children to be healthy in body and soul.
Strive to create your health by applying knowledge and skills in accordance with the laws of nature, the laws of existence.
Objectives: to teach children to take care of their health, to familiarize them with techniques for maintaining health.
Problem: declining health indicators for primary school students.
Introduction.
Teaching schoolchildren to take care of their health is an urgent task of modern education. In his work, the teacher should focus not only on the child’s assimilation of knowledge and ideas, but also on the formation of his motivational sphere of hygienic behavior, the implementation of acquired knowledge and ideas in behavior.
According to the official definition of the World Health Organization, health is physical, mental and social well-being. In other words, health is a complex result of the complex interaction of a person with nature and society, including the influence of genetic inclinations, social, cultural, environmental, medical and other factors.
Our lessons are unusual, they can be called a school - health lessons. In these lessons, we give primary schoolchildren knowledge about how to take care of themselves, about the characteristics of their body, how to take care of their health so as not to get sick, grow strong and healthy, how to preserve their eyesight and hearing, how to keep them healthy teeth, what and how to eat and much more. We also provide answers to simple questions:
What is health?
What does health depend on?
What do you need to know and be able to do to always be healthy?
Doctor nature gave people doctors: Doctor Water, Doctor Fresh Air, Doctor Exercise, Doctor Beautiful Posture, Doctor Healthy Food, Doctor Rest, Doctor Love, etc. d.t. All these doctors teach children active health activities, and also teach them to love themselves, people, and life. Get ready to hit the road!
Doctor Water's advice
1. Wash thoroughly once a week.
2. In the morning, after sleep, wash your hands, face, neck, ears.
3. Every day, wash your feet and hands before going to bed.
4. Be sure to wash your hands after cleaning the room, toilet, playing, walking, interacting with animals, working in the garden, or traveling in public transport.
5. Ventilate the room daily and do wet cleaning.
6. Use only your own clothes, shoes, comb and other toiletries.
How should you wash your hands correctly?
1. Wet your hands thoroughly.
2. Use soap.
3. Lather your hands on both sides.
4. Lather your hands between your fingers.
5. Rinse your hands with clean water.
6. Dry your hands with a towel. Spread the towel and place it on one hand. Thoroughly dry each finger of your other hand with a towel. Repeat the same with the first hand.
How do microbes enter the body?
If a man:
when sneezing, coughing, does not cover the mouth and nose (germsfly 10 meters);
doesn’t wash his hands before eating (he’s not friends with Dr. Voda);
uses other people's things;
does not wash vegetables and fruits;
does not harden, etc.
Why do some people get sick often and seriously, while others rarely?
Why do some people always complain about headaches orfatigue, while others don’t care? (They are being hardened.)
Reservoir" href="/text/category/vodoem/" rel="bookmark">reservoir, contrast procedures. Begin to carry out water procedures with water of neutral temperature 32-34 degrees, gradually reducing it to 14 degrees.
If If you want to be healthy, toughen up!
1. In the morning, after washing your hands, face, neck, ears with warm water and soap, rinse them with room temperature water. temperatures.
Visit twice a year.
And then smiles light
You will save it for many years!
Workshop “Cleaning teeth”
1. Place the toothbrush along the gum lines. The movements of the toothbrush are from top to bottom. Brush each tooth thoroughly.
2. Clean the inside surface of each tooth. The movements of the toothbrush are from bottom to top.
3. Clean the chewing surface of each tooth. Brush movements - back and forth.
4. Using the tip of the brush, brush the inside of your front teeth in a circular motion.
5. Don't forget to clean your tongue
Doctor Beautiful hands and feet
The fingers are connected to the brain and internal organs. Massage of the thumb increases the activity of the brain, the index finger improves the functioning of the stomach, the middle finger improves the functioning of the intestines and spine, the ring finger improves the functioning of the liver, and the little finger helps the functioning of the heart. It's the same with the feet.
How to take care of your feet
2. Wear comfortable shoes.
3. For flat feet - perform special exercises (roll a roller, walk barefoot), massage the foot, etc.)
Nail care
Nails protect your fingertips from injury. But they can also become harmful to humans if they are grown and not kept clean. Then a large number of pathogenic microbes can accumulate under the nails. Nails should be trimmed regularly. On the arms once a week, on the legs - once every 2-3 weeks (they grow more slowly). Before the procedure, it is recommended to soak your hands and feet in warm soapy water. Nails soften. The hangnails that sometimes form near the nail should be regularly cut off, and the places where they were should be lubricated with cologne. The nail cut should be semicircular. If nails are trimmed incorrectly, the sharp edges can grow into the skin and cause pain and inflammation.
Doctor Healthy Skin
Wellness minute “Sun”
Close your eyes, stretch out your arms. Imagine that there are little suns on your palms. Through your fingers, like rays of the sun, warmth spreads throughout your entire hand. The hands have calmed down and are resting. Let's turn our attention to the legs. The sun's rays warm your feet and toes. Fatigue goes away, muscles relax. (We draw the children’s attention to breathing.) Imagine the stomach as a ball or ball. As you inhale, the ball rises slightly, and as you exhale, it lowers. breathing calms down, becomes smooth and even. Smile at each other, say kind words.
Skin care rules
1. Wash your body with hot water and soap every week.
2. Wash your hands every day after contamination.
3. Protect the skin from burns, cuts, and bruises.
4. Wear loose clothes and shoes.
5. Temper yourself (rubbing, shower).
Doctor Healthy Food
9. Sleeping on a hard mattress can improve your posture.
10. To correct their posture, children need to practice daily, looking at themselves in the mirror.
Rules for maintaining correct posture
What should you do to have good posture?
1. Perform exercises to strengthen the muscles of the torso.
2. Sit correctly at a table, desk, or chair, without hunching over!
3. When carrying heavy loads, you need to load your arms evenly, [
4. If you carry a backpack or briefcase in one hand, one shoulder will become lower than the other.
5. Sleep on a hard bed with a low pillow.
6. Sit with your back as straight as possible. It is important to avoid uncomfortable positions. Every 15 minutes of sitting at the table you need to change your position, move your arms and legs, stretch, and every 30 minutes you must stand up, walk around or lie down.
7. You should also stand and perform various work with your back as straight as possible. It is important to find sufficient support for the head, torso, arms and legs. After standing for a long time, you must lie down (unload the spine).
8. Look at yourself in the mirror every day, which will tell you what kind of posture you have.
Doctor Healthy Lifestyle
Have you ever thought about how long you sit, how long you lie, and how much you move? All these are components of a healthy lifestyle. The concept of a healthy lifestyle includes:
Quitting bad habits (smoking, eating flour and sweets in large quantities, etc.);
Motor mode (outdoor games during breaks and after school, morning exercises, physical education sessions
in class, etc.);
Proper nutrition;
Hardening;
Compliance with personal hygiene rules;
" good mood.
These are the doctors we talked about: Dr. Healthy Food, Dr. Water and Soap, Dr. Fresh Air, Dr. Good Posture, Dr. Exercise, Dr. Rest.
Compliance with the rules of a healthy lifestyle strengthens health and develops the will and character of a person. An ancient Chinese saying goes: “A wise man prevents disease, not cures it.”
It's better to be active and healthy than passive and sick!
It's better to go through life with a smile than with a grimace of pain!
Study the sporting achievements of others and become strong and invincible yourself!
Maintain the health given to you by nature!
Fight yourself, your laziness and your illnesses!
Get to know the sporting achievements of others and become stronger yourself!
RULES FOR EVERY DAY
1. Don't worry about tomorrow.
2. Don't worry or get angry.
3.Every day is a new life.
4. Own your thoughts and actions.
5. Accept your family and others for who they are.
6. Don’t be lazy towards yourself, towards your body, today and every day exercise, exercise your body, establish proper nutrition, avoiding everything that is harmful to your health.
7. Do only useful, good things for yourself, family, loved ones, friends, just for people.
8.Look as good as possible, younger, speak in a quiet voice and behave kindly, be generous with praise.
9. It is reasonable to combine work and leisure. Don’t overexert yourself and don’t rush, spend at least half an hour in peace and solitude, try to relax.
10. Enjoy beauty more, love and believe that those you love love you.
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