Hygiene of mental work preventive measures. Modern requirements for the hygiene of mental work of a student. Master plan requirements

22.05.2020

* A complex of such exercises is given in the section “Not a day without gymnastics” of the last chapter.

In addition to a reasonable daily routine, we single out the following components of a student’s rational lifestyle, on the observance of which academic success and good health depend: mental hygiene, proper nutrition, sleep, optimal physical activity, getting rid of bad habits.

HEALTH OF MENTAL WORK

There are three types of mental activity. The first includes light mental work: reading fiction, conversation with an interesting interlocutor. Such activity can continue for a long time without the appearance of fatigue, since when it is performed, the psychophysiological mechanisms function with a low degree of tension.

The second type of mental activity can be called "operational thinking", as it is typical for the work of operators, dispatchers. For students, this is the repetition of the material covered, the solution of mathematical problems using a known algorithm, the translation of a foreign text into Russian. In this case, the psychophysiological mechanisms of the brain work with great stress. Effectively, such an activity can last 1.5-2 hours.

Knowledge of the above classification should help students to properly organize their educational work. Mental health hygienists believe that during operational thinking it is advisable to take breaks after 1.5-2 hours, and with the third type of mental activity - after 40-50 minutes. It should be emphasized that the thought processes in the brain fade slowly. Therefore, 5-10-minute pauses reserved for rest will not impair the effectiveness of subsequent mental work, but will only help restore the energy of brain neurons.

During such a break, it is useful for the body to give physical activity in the form of a walk or a small set of gymnastic exercises. Scientific studies have proven the effectiveness of such outdoor activities. Muscles, as it were, "recharge" the brain.

Physical factors have a significant impact on the productivity of mental work. external environment. It has been established that the optimum air temperature should be 18-22°, and relative humidity 50-70%. A long stay of students in a room with a temperature of 25-27 ° leads to a significant stress on the physiological functions of the body. This negatively affects the quality of work performed, as well as autonomic functions: the activity of the cardiovascular, respiratory and other systems.

Brain cells, as already noted, are distinguished by a particularly intensive energy metabolism.

Therefore, for successful mental work, it is necessary to be in a room with a normal oxygen content.

Sanitary and hygienic research helped to establish that after the first lecture, the content of carbon dioxide (carbon dioxide) in the audience reaches 0.15-0.45%, i.e., it increases by 5-15 times compared to the norm. In addition, in classrooms, reading rooms, especially if they are overcrowded, air oxidation increases by 2 times, the concentration of ammonia, carbon monoxide, or carbon monoxide, hydrogen sulfide and a number of other substances harmful to health.

All this speaks of the need to ventilate the audience. Unfortunately, many students neglect this rule.

The presence of noise also significantly affects the quality of mental activity. Usually in classrooms, its value is 40-50 dB. According to occupational health data, noise up to 40 dB does not adversely affect the state of the body, exceeding this indicator reduces the ability to work, and adversely affects human health.

A lot of controversy arises around the question of the use of music in the process of mental labor. The Hungarian scientist Almazi categorically states that listening to even quiet music during mental work is inappropriate. He believes that the influence of music contributes to a more rapid depletion of the nerve centers and increases the consumption of "psychic energy."

According to Soviet scientists, soft melodic music somewhat increases the productivity of mental work. An interesting experiment was conducted at the Kazan University by Yu. A. Tsagarelli. The initial level of the emotional state was assessed. Then the students were subjected to stress-testing by the teacher of their knowledge of a foreign language with marking. The level of emotional arousal increased sharply. After that, the students were offered to listen to classical and jazz music for 2.5-3 minutes.

After listening to classical music, a decrease in the level of emotional arousal was observed in 91% of students. Moreover, it most noticeably acted on those who were previously unfamiliar with it. Under the influence of jazz music, emotional arousal decreased only in 52% of students. It was also noticed that the higher the musicality of a person, the faster the level of the emotional state was restored.

From our point of view, music is best used during periods of rest. In addition, when deciding on the inclusion of music in the process of mental activity, it is advisable to take into account the specifics of the work ahead. Doing complex work requires silence, which helps focus. If mental activity is simpler, such as, for example, solving problems using a known algorithm, translation from foreign language with a dictionary, rewriting the synopsis, etc., then music can speed it up. It should also be noted that the influence of music on the quality of mental work depends on individual habits.

Hygiene of mental work makes demands on clothing. It is important that it fits freely around the body, the collar of a shirt or sweater should not squeeze the vessels of the neck (a tight collar makes it difficult for the blood supply to the brain).

You also need to control your posture. Often one has to observe how students sit at the table with their backs bent, their heads bowed low. In this position, the lungs and heart function worse, the spine is bent, the carotid arteries are compressed. You should sit with a slightly inclined torso (75-80 °) and a raised head, which should form a straight line with the back. Observe for several days the correctness of your posture, and it will become familiar to you.

PROPER NUTRITION

The book has already started talking about the fairly common cases of diseases of the digestive tract in students. We believe that the main reason for this negative phenomenon is irregular and irrational nutrition.

Man has long used nutrition as one of the most important means to improve health. No wonder the ancient Greek sages argued: a person is the essence of what he eats, and Seneca wrote that moderate nutrition increases mental abilities. The mind, he said, grows dull from satiety.

modern science achieved some success in studying the issues of rational nutrition. It is well known that it is based on dietary proteins, fats, carbohydrates, as well as vitamins and minerals.

Proteins, or proteins, are of the greatest importance for the life of the body. They are the structural basis of all cells of the body, ensure their activity. Proteins in the human body are formed from food proteins, which, as a result of digestion, are broken down into amino acids, absorbed into the blood and used by cells. Amino acids are divided into nonessential (they are synthesized by the body) and irreplaceable, which come with food. Of the essential amino acids, metnonine, lycine and tryptophan are recognized as especially important. They are found mainly in animal products. Methionine is especially necessary for mental activity. Its highest content is in cottage cheese, eggs, cheese, meat.

The average body's need for protein is 1-1.3 g per kilogram of body weight. For students who are actively involved physical education and sports, due to the increased energy consumption, the need for proteins increases by approximately 1.5 times. Proteins of both animal and vegetable origin should be included in the student's daily diet. Of the plant proteins, soy, potato, oatmeal, buckwheat, beans, and rice have the greatest value and biological activity.

Fats are the most concentrated source of energy. However, in the body they perform other important features: together with proteins they form the structural basis of cells, protect the body from hypothermia, serve as natural sources of vitamins A, E, D. Therefore, fats and especially their main component - fatty acids - are an indispensable part of food. Fatty acids are divided into saturated and unsaturated. Some of the most biologically valuable unsaturated fatty acids are arachidonic and linoleic. They reinforce the walls blood vessels, normalize metabolism, counteract the development of atherosclerosis,

Arachidonic acid is found only in animal fats (tallow - 2%, butter - 0.2%). Rich in this product and fresh milk.

Linoleic acid is found predominantly in vegetable oils. Of the total amount of fats included in food, it is recommended to consume 30-40% vegetable. The body's need for fat is approximately 1-1.2 g per kilogram of weight. Excess fat leads to the appearance of excess body weight, the deposition of fatty tissue, and metabolic disorders.

With intense muscular activity, fats begin to be consumed by the body after 18-20 minutes of work. Students involved in sports that require endurance (middle and long distance running, rowing, cycling, swimming, skiing) especially need vegetable fats.

Carbohydrates are considered the body's main source of energy. In addition, they are necessary for the normal functioning of the nervous system, mainly the brain. It has been proven that with intense mental activity, carbohydrate expenditure increases. Carbohydrates also play an important role in protein metabolism, fat oxidation, but their excess in the body creates body fat.

Carbohydrates come with food in the form of monosaccharides (fructose, galactose), disaccharides (sucrose, lactose) and full saccharides (starch, fiber, glycogen, pectin), turning into glucose as a result of biochemical reactions. Excess consumption of carbohydrates, especially sugar, is extremely harmful.

Scientists note the direct relationship between the amount of sugar eaten and cardiovascular disease. This is due to the fact that an excess of carbohydrates has a negative effect on the walls of blood vessels, increases the blood sugar (glucose) and cholesterol, a substance that enhances atherosclerotic processes in the walls of blood vessels.

In addition, the use of carbohydrates in the form of refined sugar, sweets contributes to the development of dental caries. British experts found that sugar dramatically activates the reproduction of microorganisms on the teeth, with the help of which enamel-destroying acids are formed. Therefore, it is recommended to use more products containing polysaccharides (cereals, potatoes), fruits and berries as sources of carbohydrates.

The average daily requirement of a person of student age in carbohydrates is 4-5 g per kilogram of body weight. With regular exercise, the body needs more carbohydrates - up to 600 g. It is recommended to enter 35% of carbohydrates in the form of granulated sugar, honey, jam, and it is desirable to replenish the rest of the amount with bread, potatoes, cereals, apples, etc.

Excessive consumption of carbohydrates causes a sharp increase in blood sugar levels, which is unsafe for health. Glucose is recommended to be taken immediately before the start, while overcoming a long distance or at the finish line after a tiring physical load. It has been established that glucose consumed before a competition or intense training quickly enters the bloodstream and is used by the body to successfully perform muscle work. If it is taken 15 minutes or more (up to 1.5 hours) before the start, then the expected effect will not be. Muscles will not receive the required amount of carbohydrates, since the process of deposition of glucose in the form of glycogen will occur in the body. Therefore, training or competition should begin 1.5-2 hours after eating, when the body contains the largest number glycogen.

The energy value food, or its calorie content, depends on the amount of proteins, fats and carbohydrates present in it. According to the established norms, calorie content for male students is 3000 kcal per day, for girls - 2600 kcal. When playing sports and physical culture, the calorie content of food should increase by approximately 700-1000 kcal, depending on the intensity of the load.

In table. 3 shows the calorie content of the series food products, by which students can check the energy value of their diet.

Body weight depends on the calorie content of food eaten. For many students, especially women, it is redundant. But the health of a person depends to a large extent on the mass. Scientists claim that an extra 9 kilograms of body weight reduces the possible life expectancy of a person by 18%.

Often, students in an effort to lose weight begin to reduce the number of meals: they eat only 2 times a day. The natural desire to get enough leads to the fact that for 2 times students eat more than with regular 3-4 meals a day. In addition, a rare meal adversely affects the absorption of nutrients. And this leads to an increase in body weight.

In order to get rid of excess mass, you need, first of all, an effort of will. A person who is especially prone to obesity has developed the habit of eating heartily, pleasing himself. Losing this pleasure is not so easy! It should be understood that the feeling of satiety is a conditioned reflex.

Table H

Energy value of a number of food products

Those who decide to lose weight need to gradually reduce the amount of food eaten at one meal, especially flour and sweets, constantly monitoring their weight. Of considerable importance is the increase in motor activity due to various kinds of physical exercises, especially on fresh air.

In addition, students who are overweight can arrange for themselves the so-called fasting days, the diet of which is compiled by the Institute of Nutrition of the USSR Academy of Medical Sciences.

milk day

During the day, drink 6 glasses of milk (kefir, yogurt). Such food contains 850-960 kcal and makes it possible to lose weight in 1 day by 500-600 g.

cottage cheese day

3a 3-4 doses during the day, eat 600 g of low-fat cottage cheese, 60 g of sour cream and drink 2 cups of vitamin broth, preferably from wild rose. With such a diet, a person receives 700-800 kcal and his oils per day can decrease by 650-700 g.

fruit and vegetable day

1.5 kg fresh vegetables and fruits (cabbage, carrots, apples, tomatoes, etc.) take during the day. Vegetables can be prepared in the form of a salad by dressing it with sunflower oil. Such a diet allows you to lose weight by 600-800 g per day.

Any of the diets should be used no more than once a week. Fasting for weight loss should not be carried out without the supervision of a doctor. Improperly organized fasting can cause protein, carbohydrate and vitamin deficiency, which will contribute to serious structural changes internal organs especially the liver. At the same time, observations carried out in a number of universities show that for some students who are seriously involved in sports, the caloric content and quality content of the daily diet are insufficient. Most often, there is not enough protein, which negatively affects both the success of training and the speed of recovery processes after it.

Mental labor has been known since ancient times, so the rules of its hygiene have been tested by the experience of generations of scientists, inventors, poets, writers, and artists.

The first rule of mental hygiene is the rhythm of work.

The second rule of mental hygiene is to have enough oxygen in the room where you work. This requires regular airing for 10 minutes every 90 minutes of class.

The third rule of mental hygiene is that due to prolonged sitting, the body gets tired. In motion or standing, thought processes proceed at a greater speed. From this, draw a conclusion: whenever possible, it is better to study while standing or walking, and the book should be in front of your eyes. Remember the high "desk" in old films and in museums, officials could only work behind them while standing.

The fourth rule of mental hygiene is lighting. A lamp with a power of 40-60 watts should be placed at a distance of 30 cm from the book or manuscript on the left. The lampshade must necessarily protect the eyes from the direct light of the light bulb. It is recommended to have a matte table surface, without glare, preferably green.

The fifth rule of mental hygiene is the regularity of nutrition. You should eat at the same time, preferably with breaks of no more than 4 hours. Dinner is light (dairy products, vegetables) no later than 2 hours before bedtime.

The sixth rule of mental hygiene is the need for proper sleep (7.5 - 8 hours a day).

The seventh rule of mental hygiene is to know the individual "peak shape". Performance changes throughout the day. Many people have peaks around 9:00 am to 2:00 pm and from 6:00 pm to 10:00 pm, during which mental activity is most productive. Watch yourself. Determine the time of your individual "peak form". Plan your own homework precisely for these hours, but with household chores, reading fiction, etc. work at another time. This will save you an hour and a half every day.

hardening

Hardening is a system of using physical environmental factors to increase the body's resistance to the effects of cold and thereby increase its resistance to colds and infectious diseases caused by them.

The essence of hardening is to train the mechanisms of heat regulation, more than 90% of which the body loses from the surface of the skin. When hardening, there is an increase in the body's resistance not only to cold, but also to other adverse effects. Hardening has a general effect on general health and an increase in working capacity, both physical and mental, and at the same time increases the overall resistance of the body to all adverse effects. Hardened people are 1.5 - 3 times less sick than the general population.

For hardening, air, water and solar procedures are used.

 Hardening by air baths

Hardening with air baths is carried out by being outdoors, in a naked or semi-naked form, which affects the thermal receptors on the surface of the body, usually covered by clothing, which restores their ability to adequately respond to changes in air temperature. The effect of hardening is also achieved when staying in the cold in lightweight clothing.

It is recommended to start taking air baths at an air temperature of 20-22 o C. for 20-30 minutes. Gradually, the amount of cooling must be increased, gradually moving to a temperature of 10-12 ° C in 15-20 minutes. It is better to take air baths in the evening hours, after studying, combining them with rest (you can lie down). The simplest form of hardening with cold air is a night's sleep in winter with an open window. It must be borne in mind that the main thing is not the time of the procedure and temperature, but well-being.

 Hardening with water procedures

Cold or hot water, due to its greater thermal conductivity and heat capacity, causes a stronger effect on thermal receptors than air of the same temperature. In addition, it exerts a more pronounced mechanical pressure on the tissues of the body, especially when moving in water, when swimming, when exposed to a shower with pressure.

Cold water treatments are recommended in the morning, after exercise or after sleep, when the skin is warm. At the same time, water procedures contribute to a faster transition of the body to an active state and contribute to the formation of a cheerful mood. These procedures are undesirable to carry out before going to bed, as they have a stimulating effect on the nervous system and disrupt sleep. The duration of cold water procedures should be short, and it is the shorter, the colder the temperature of the water itself and the surrounding air. Initially, these procedures are recommended to be carried out at an air temperature of at least 17-20 ° C, and in the future they can be carried out at a lower temperature.

Water procedures can be carried out in the form of rubbing, dousing, showering and bathing.

Wiping is carried out with a towel or sponge dipped in water. First they wipe the upper half of the body and hands, wipe it dry and rub it with a dry towel until redness, and then do the same with the lower half of the body with their feet. The duration of wiping is 4-5 minutes, including rubbing the body. For rubbing, first cool water is used, with a temperature not lower than 20-24 ° C, and then gradually move to colder water, to below 16 ° C and lower.

Dousing consists of pouring cold water over the neck and shoulders. It is recommended to start dousing with water from a temperature of at least 30 degrees, gradually reducing it to 15 ° C. The duration of the procedure, followed by rubbing the body, is 3-4 minutes.

The duration of the shower, which has the strongest effect, should not exceed more than 1 minute. In this case, the water temperature should first be about 30-32 ° C. Later, it gradually decreases by 1 degree every 3-4 days, and the duration of the procedure increases to 2 minutes.

Bathing is recommended to start at a water temperature of at least 18-20 ° C. Bathing is gradually allowed at a water temperature of 12-13 ° C and air - 14-15 ° C. The duration of stay in the water during bathing depends on its temperature, meteorological conditions and the hardness of a person . Stay in the water is initially limited to 4-5 minutes, and then increases to 15-20 minutes. and more. You can not start bathing in a heated state, immediately after exercise, and also in a state of chills. The best time for swimming is in the morning and evening hours. You can swim several times a day

It is necessary to be extremely careful in following the propaganda of hardening by the method of swimming in an ice-hole in winter ("winter swimming"). This method is strictly contraindicated in persons with reduced resistance, especially those with chronic diseases. It should be borne in mind that the resources of the organism as a whole are limited, and it is undesirable to spend them on exercises, the admissibility of which is not generally recognized. Experience shows that some individuals have had complications from this procedure.

Hardening by local cold procedures. Some areas of the body are especially sensitive to cooling, in particular the feet and throat, and therefore require separate local hardening procedures.

Hardening of the feet is carried out by taking foot baths. Feet are recommended to be immersed in cool or cold water daily 1.5-2 hours before bedtime, followed by wiping dry. The duration of the procedure and the water temperature are the same as for other general hardening procedures.

Hardening of the pharynx is done by rinsing it with cold water in the morning while washing, and also during the day.

 Hardening with air-solar baths

Systematic hardening contributes to the tolerance of high air temperature, improves the thermoregulation of the body in conditions of overheating, in particular, during heavy physical work. At the same time, the body's resistance to hypothermia also increases.

Hardening by sunbathing can be carried out outdoors during work, sports. The best time for sunbathing is in the morning hours. When taking baths, you need to lie down with your feet to the sun, protect your head from the sun's rays. It is not recommended to sunbathe on an empty stomach, immediately before meals and immediately after it. Sunbathing can be taken after 30-40 minutes. after breakfast, and finish at least an hour before the next meal.

Depending on the time of year, the weather, hardening begins with sessions lasting 5-10 minutes. in a day. Gradually increase them by 5-10 minutes. daily and bring up to 2-3 hours. After each hour of exposure, it is necessary to take a break for 10-15 minutes and rest in the shade.

You need to know that excessively long exposure to the sun, especially accompanied by burns (“burning”), can lead to the development of malignant skin tumors, of which melanoma is especially dangerous.

Modern requirements to mental health student

The work of a student is, first of all, intellectual work. Is mental work dangerous for human health? If you do it, observing the rules of mental hygiene (UT), then it even helps to maintain a high level, load other body systems. best example To this is the life of many great scientists who lived in full health to a ripe old age and at the same time retained the ability to intense mental work until the last days.

At present, with high mechanization, automation and computerization of almost all types of human activity, UT occupies a significant place among other types of labor, and this to some extent affects the number of cardiovascular diseases. They have ceased to be the lot of the elderly, cases of the disease at the age of 17-35 are not uncommon. However, the dangers that lie in wait for a person engaged in mental work are not related to the specifics of the work itself, but to the conditions in which it usually takes place: a sitting posture, staying in enclosed spaces and imperceptibly creeping overwork. Therefore, all UT hygiene rules are aimed at preventing classes in adverse conditions.

There are patterns on which labor productivity depends. These patterns were described at the beginning of the century by the famous physiologist N.E. Vvedensky. He installed the following:

1. The amount of product produced in a certain period of time depends on the state of your body. If you work in a certain rhythm and rest at certain intervals, then the longer you work, the greater is the productivity of your work: the body gradually acquires "inertia of work", in short breaks it does not lose this "inertia", restores strength, and from Cycle to cycle, all the functions and systems of the body are activated. You need to know that not only the brain, but the whole body is involved in the UT process, and in order for it to start working, it takes time, that is, after each rest break, it takes some time to “work in”. The longer the break, the longer this time. Therefore, the break between work cycles should not exceed 10 minutes. After 4-5 cycles, a break of 30-60 minutes is advisable, and after 10 hours of practicing one type of labor - stopping these classes. Cycle duration from 45 to 90 minutes;

2. If a person, due to lack of time, decides to refuse breaks, his labor productivity drops, “oppression” appears. The longer a person works in this way, the more harm he does to the body - overwork appears, first acute, and then chronic. A person, however, does not only harm his health: since fatigue from mental work is a dulling of attention, a person harms the whole business. He begins to make mistakes, correcting which then spends much more time than he would spend on rest.

During a longer rest period, such as, for example, in the evening free hours and on Sundays, it is necessary to increase physical activity and always in the fresh air. Otherwise, from month to month, the performance of UT will decrease and by the session it will be very low.

Another thing is also dangerous: complete idleness during the semester will not give you the opportunity to acquire the necessary pace in your work, to properly train your attention. The inevitable result of such idleness is failure to complete the required amount of work in the session, failure in exams (preparation for the exam is given in 3-4 days, during which it is practically impossible to learn the subject studied throughout the semester, lasting about 4 months) and , most importantly, the acquisition of a life style that is unacceptable in further work:

Inability to distribute work in time;

Force yourself to do what is important;

Distinguish the main from the secondary;

Laxity;

Dissatisfaction and negative emotions, etc.

Therefore, the first rule of mental hygiene is the rhythm of work. A special behavior is required from the worker:

the first phase is the start of work. You need to work at a moderate pace, do not push yourself, go into work gradually. In order to work faster, you need to think through to the smallest detail what you are going to do, determine the sequence of operations, prepare workplace so that everything you need is at hand and then you don’t have to break away and slow down the pace of work. Always start work with cases of average difficulty for you. So, actions in the first phase are a kind of algorithm of human behavior.

the second phase - the most complex cases or operations that require the greatest concentration of attention are solved. Here you should work at the maximum pace and not be distracted by anything.

the third phase is where the easiest things are done. But at the same time, try to maintain a high level of attention with an effort of will. Remember that in this phase the level of attention is already quite reduced.

The misconception that fatigue is harmful to the body. Fatigue is inevitable. It is not fatigue that is dangerous, but neglect of one's body - the continuation of work, despite severe overwork. Main question is to notice fatigue. After 1-1.5 hours, the degree of fatigue is such that it is advisable to take a break. But it is still useful to know some signs of unacceptable overwork:

You re-read the same thing over and over again;

The eyes “read”, but the brain does not react to what is read;

There is a painful reaction to sounds that you did not notice before;

The handwriting has become more sweeping, uneven, the letters “dance”, it is difficult to observe the angle of their inclination and the line of the line.

All of which means it's time to take a break.

Labor productivity in the next cycle largely depends on how productive the rest was. Rest is not idleness, it is a change of activity. For a knowledge worker, this is physical activity in the fresh air, even with a short break:

Go to the window, do breathing exercises;

Do exercises for the fingers of the right hand;

Rotational movements head;

to be like.

The second rule of mental hygiene is to have enough oxygen in the room where you work. This requires regular airing for 10 minutes every 90 minutes of classes, as is customary at the university. During breaks, you should leave the audience and arrange a draft. During classes in classrooms, on the contrary, open windows in the corridors.

The third rule of mental hygiene is that due to prolonged sitting, the body gets tired. In motion or standing, thought processes proceed at a greater speed. From this, draw the conclusion: whenever possible, it is better to study while standing or walking, and the book to stand in front of your eyes.

The fourth rule of mental hygiene is lighting. A lamp with a power of 40-60 watts should be located at a distance of 30 cm from the manuscript on the left. The lampshade must necessarily protect the eyes from the direct light of the light bulb. It is recommended to have a matte table surface, without glare, preferably green.

The fifth rule of mental hygiene is the regularity of nutrition. Eat should be at the same time, preferably with breaks no more than 4 hours. Dinner is light (dairy products, vegetables) no later than 2 hours before bedtime. At the university, after the first class, lasting 90 minutes (8.00 - 9.20), a break of 25 minutes (9.20 - 9.45) was taken, the main purpose of which is to feed students. To do this, in each educational building there are buffets.

The sixth rule of mental hygiene is the need for proper sleep (7.5 - 8 hours a day).

The seventh rule of mental hygiene is the individual "peak form". Performance changes throughout the day. Many people have peaks around 9:00 am to 2:00 pm and from 6:00 pm to 11:00 pm, during which mental activity is most productive. Watch yourself. It is necessary to determine the time of the individual "peak form". Plan independent homework for these hours, and household chores, reading fiction, etc. work at another time. This will save you an hour and a half every day.

HEALTH OF MENTAL WORK

Mental labor presents high requirements to an organism and therefore G. at. t. includes a number of special recommendations. Successful mental activity is possible only under the conditions of subordination of mental work to a strict routine, with which a certain time is allotted for work and rest. Nothing tires the nervous system like the absence of a strict regimen. Those who do not start work at the same time, or postpone the most difficult until better times, get tired faster and work less productively. Forced labor, performed without interest, is boring. However, there are no uninteresting jobs. They turn out to be uninteresting until the purpose of the task that the person performs is found and realized. Enthusiasm for work is one of the main factors of high labor productivity. The result of any work, and especially mental work, depends on the mood, on the psychological climate of the family and institution. In an environment of envy and hostility, the productivity of mental labor will, of course, be low, and the degree of fatigue will not correspond to the time of work. Thus, the creation of a "favorable psychological environment, conditions in which each member of the team is full of goodwill and embraced by a working attitude is one of the most important requirements of mental hygiene, including mental hygiene. At the same time, one should take care of favorable environmental conditions in which the labor process takes place. A smoky room, knocking, noise, roar have an adverse effect on the human body, lead to premature fatigue, give rise to errors and blunders in work. Alcoholic drinks and all kinds of stimulants (immoderate use of strong tea and coffee). Positive effect they give a very short time, but the consequences are very bad - fatigue, insomnia, irritability, instability of attention " Necessary condition successful creative work is a constant mental and spiritual development, replenishment of knowledge. A person who chooses intellectual activity as his specialty must be ready for lifelong learning; this is the key to creative products that meet the requirements of the time. At the same time, it must be remembered that the one-sided development of the psyche, a narrow, stereotypical skill of thinking, is effective only in solving specific problems, more often technical ones, with certain initial data. Finding original solutions, the ability to create concepts, hypotheses is noted only in people with a broad outlook, with a developed creative imagination.

All types of activity carried out by a person are subject to uniform physiological laws; therefore, in order to understand the features of mental labor, an analogy should be drawn with the known features of physical labor. An increase in the productivity of mental labor is achieved by training, a gradual increase in the load, maintaining its high level. Long periods of inactivity have a negative impact on productivity. Both the athlete who has stopped training and the student after the holidays experience great difficulties with the start of classes. Therefore, rest in the process of mental labor is reasonable only in the form of changing the form of mental labor or reducing the load. To increase efficiency, in addition to a strict schedule, it is advisable to alternate mental work with physical work. Physical exercise in the fresh air, a walk not only relieves the tension that occurs when maintaining a monotonous posture for a long time, but also increase the overall tone of the body. Sometimes even walking around the room while thinking about a task turns out to be effective. Often strong skills, mental work compensate for the lack of abilities.

Mental labor is divided into many types, each of which makes different demands on the person engaged in this work. There is mental work that makes exceptional demands on the function of attention (the work of a dispatcher), memory, etc. For its successful implementation, friendly training of other intellectual functions is desirable. The harmonization of mental activity is as effective as the harmonization of mental and physical activity. Every person engaged in mental work needs differentiated recommendations. In this case, it is necessary to keep in mind its individual characteristics. People who wake up early and cheerfully should go to bed early, and do responsible mental work early in the morning - and in the first half of the day. Another type of people is most productive in the afternoon, late in the evening. In accordance with these features, you should, if possible, plan your work. For the most active people, it is reasonable to solve difficult tasks at the beginning of work, since the onset of fatigue gradually reduces performance. Slow people, to-rye gradually enter the work, it is advisable to start mental work with the simplest tasks. When faced with an intractable task, such people can sit for hours until the bitter end, and after the long-awaited decision they feel empty, unable to continue working. In such situations, it is better to postpone the intractable task and do the rest of the work. Often, when returning to an unsolved problem after a certain period of time, it can be solved unexpectedly quickly. This observation suggests that some part of the mental work is done subconsciously. So, many mathematicians found solutions in a dream, in the form of a dream, or at the moment of awakening. Of course, people who are easily excitable, with good switchability, are not recommended to postpone solving problems, for them this is only self-deception. However, subconscious work should not be particularly relied upon. The acquisition of new knowledge requires a clear mind.

To give the exhaustive differentiated instructions concerning G. at. that is, without taking into account many factors, it is difficult and hardly possible. In such cases, it is necessary to seek help from a doctor - a psychohygienist, a psychotherapist or a psychologist.

Similar information.

The word "hygiene" is a Greek borrowing that came into Russian through German or French in the first half of the 19th century. The Greek word meant "health".

Hygiene of mental work is a system of measures aimed at maintaining high mental performance for a long time. As N. E. Vvedensky noted, many people work inefficiently, get tired quickly, because they do not know how to organize their work.

There are three types of mental activity. The first includes light mental work: reading fiction, talking with an interesting interlocutor. Such activity can continue for a long time without the appearance of fatigue, since when it is performed, the psychophysiological mechanisms function with a low degree of tension.

The second type of mental activity can be called "operational thinking", as it is typical for the work of operators, dispatchers. For students, this is a repetition of the material covered, the solution of mathematical problems using a well-known algorithm, the translation of a foreign text into Russian. In this case, the psychophysiological mechanisms of the brain work with great tension. Effectively, such an activity can last 1.5 - 2 hours.

The third type is the work that is characterized by the highest intensity. This is the assimilation of new information, the creation of new ideas based on old ones. With this kind of activity, the most active functioning of the physiological mechanisms that carry out the processes of thinking and remembering occurs. Like any intensive work, mental work is inevitably associated with fatigue, which leads to the fact that a person has to spend more energy on the usual amount of work. Despite this, he makes mistakes, and, finally, fatigue leads to the inability to continue working. With the inability to properly organize mental work, a state of chronic fatigue sets in, which can result in exhaustion of the nervous system or the development of a vascular disease.

The first signs of chronic fatigue are rapidly onset fatigue, decreased attention, memory loss, loss of appetite, irritability or apathy, recurrent headaches, sleep disorders, which in some cases are manifested by drowsiness, in others by insomnia. Insomnia is usually more difficult for a person to tolerate. In the morning after a sleepless night, general weakness, a feeling of "brokenness", irritability appear, and working capacity decreases. In addition, the fear of another sleepless night worries.

So when working with a computer, many people note that often after a short time after starting work, a headache, pain in the muscles of the face and neck, aching pain in the spine, pain in the eyes, tearing, impaired clear vision, pain when moving hands

The negative impact of the computer on humans is complex, therefore, the study of the influence of computer technologies should be comprehensive, taking into account the interrelated influence of many factors. Only an integrated approach makes it possible to reliably assess the impact of a computer on a user's health.

Content

Factors that can directly or indirectly affect human health and life expectancy are determined by hygiene. By observing the rules of personal hygiene, a person protects himself from the negative effects of external stimuli. Among the reasons that shape health, there are: professional, hereditary, environmental, psycho-emotional, lifestyle, nutrition, level of medical care. Learn how to make life better with the right organization.

Importance of human hygiene

The main task of this science is to study the impact of the environment on the viability and working capacity of the population. Under the environment it is customary to understand the full range of domestic, natural, industrial and social factors. The main tasks of hygiene are the development of requirements aimed at increasing the body's resistance to negative external factors. This is facilitated by proper personal care, a balanced regime of rest, work, rational nutrition, and sports.

Failure to follow the rules of personal hygiene can cause both minor health problems and serious diseases. Compliance with the requirement for personal care, the use of a tool that relates to personal hygiene items, will be the first step in maintaining one's own health. Considering what hygiene is, the division of the subject into several subcategories is taken into account:

personal;
food hygiene;
labor;
cities, institutions, premises.

How to maintain hygiene

One of the most important principles of strengthening and maintaining cleanliness and health by observing elementary standards of cleanliness is the observance of personal hygiene rules. Some personal hygiene tips will help you understand their role in life and structure your personal schedule:

Daily and periodic body hygiene: high-quality hand washing after the street, before eating; washing; brushing teeth 2 times a day; taking a common shower, washing the genitals; hardening. Periodic include cutting the ends of the hair (every 4-8 weeks), cutting the nails, washing the hair with shampoos, preventive visits to the doctor.
Hygienic requirements for clothes and shoes include periodic washing of things, steam ironing, daily change of underwear. A quality shoe wash is essential. Clothing must fully comply with physiological and hygienic standards (provide an optimal microclimate, have a small mass, good strength and high quality chemical composition fabrics).

woman

It is customary to consider body care in a more in-depth aspect, taking into account periods of life, cycles, and age. A girl, a teenage girl, a woman, a pregnant woman and a woman after childbirth must follow the rules. One principle unites women's rules of personal hygiene - proper hygiene of the genitals, mammary glands. Considering that the main role of a woman is the production of offspring, the following are important hygiene requirements in the pelvic area:

daily hygiene of the external genital organs;
proper prenatal, postnatal hygiene (hygienic panties are often used);
the use of personal hygiene products in the form of tampons, pads during the menstrual cycle;
proper care of the mammary glands (especially important for pregnant and lactating mothers);
understanding how to use a hygienic shower, applying knowledge in practice;
washing and cleaning clothes, daily laundry, change of underwear.

man

How to observe the hygiene of the genital organs of a man? Skin care in the form of a daily shower is the way to maintain health. The daily hygiene of a man consists in caring for the armpits, genitals and perineum. The reproductive health of a man depends on the level of activity of the hygienic status. Since the male genital organs are outside, and not hidden in the pelvic area, as in a woman, a man’s personal procedures involve the following activities:

washing the penis and testicles;
the use of clean and comfortable underwear, in which the male organs will not be strongly squeezed or overheated;
perineal hygiene (washing with soap, proper use of toilet paper).

Teenager

An important stage that a child goes through on the way to growing up is adolescence. Adolescence undergoes physical changes. The basic rules of personal hygiene provide for strict adherence to hygienic principles, and any deviation can lead to improper development of the reproductive system.

The requirements for a teenage girl are to use individual hygiene products (separate soap, towel, washcloth), a bed separate from their parents. Mandatory daily shower with the correct washing technique (from the pubis to the anus), maintaining the growing mammary gland with a bra. For girls during menstruation, the requirement to use tampons, pads, and frequent washing is included.

To kid

Health is formed from early childhood. Proper hygiene of the child will ensure the development and growth of a healthy future generation. Tasks of children's hygiene:

proper hygiene activities and recreation of children;
prevention, prevention of diseases in the children's team;
verification and protection of children's nutrition;
the formation of a child's concept of a healthy lifestyle.

According to existing norms and rules, every child in school age should be able to:

carry out independently daily morning, evening procedures (wash, brush your teeth, wash your face, wash your hair);
carry out hygiene procedures educational institution(wash hands, use change of clothes or shoes if necessary);
take precautions during the virus epidemic.

Personal hygiene

Personal care practice includes maintaining hygiene in personal daily life. Among the conditions that are fundamental, the most important is the personal attitude of a person (child, schoolchild, adult) to himself and his health. This is a condition for the prevention, treatment of diseases, increase in life expectancy. Deterioration of living conditions negatively affects health, the ability to carry out independent hygienic control.

Hygiene methods include healthy lifestyle life as one of the most effective factors of health. Smoking cessation, a ban on the use of complex dietary fats and alcohol, weight control, and sports are recommended. The range of issues covered by personal hygiene includes the organization of rational nutrition, mental work, maintaining a microclimate in the home, hardening and physiotherapy.

sick

During the period of the disease, the patient may be dangerous to others or aggravate his own situation. Sanitary care for patients in a surgical hospital is performed in accordance with established standards:

provision of separate utensils for meals;
regular change of bed linen;
supply of the vessel and urinal;
antiseptic treatment of the ward and hospital;
implementation of daily hygiene procedures in the department;
organized feeding of the patient;
reception medicines, the implementation of wellness procedures in cleanliness.

Catering workers

Enterprise employees Catering have direct contact with ready meals, semi-finished products, frozen products, desserts. Sanitary hygiene ensures the health of consumers, which depends on the level of cleanliness of catering workers. Failure to comply with sanitary and hygienic standards at the enterprise can lead to poisoning, and sometimes death of the client.

Every catering employee is required to have a medical book. To prevent human sweat, hair, dead skin from getting on food, employees (cooks, waiters) observe sanitary standards and wear uniforms. They must wash their hands thoroughly before and after work. Basic clothing should be clean, comfortable and neat. In restaurants and food outlets, waiters are required to serve food with gloves on.

medical personnel

Compliance with the rules of personal hygiene by employees medical institution ensure the protection of staff and patients from nosocomial infections. An employee of any medical rank must follow the established rules. Conditions for the protection of medical staff:

washing and disinfection of hands;
the presence of a medical uniform (suit, hat, set of slippers or shoe covers);
in case of close contact with drugs and patients, the use of gloves and bandages.

Household hygiene

To prevent the appearance in everyday life of carriers of infections, small insects, excessive harmful dust, a number of preventive measures should be taken:

dust removal from furniture surfaces;
daily disinfection of the bathroom (toilet, sink, bathroom);
washing clothes of all family members;
regular ventilation or air purification using climate systems;
deep cleaning of carpets (fluffy coatings collect a lot of dust and microbes);
quality daily cleaning of kitchen surfaces and utensils.

Preventive measures developed by the ancient science of cleanliness are addressed to a healthy body, but the same is required for the sick. Hygiene is closely associated with sanitation, the purpose of which is to develop primary disease prevention measures for the population. Among the general recommendations for each person are mentioned:

professional oral hygiene (visiting a hygienist);
body care;
sanitation of everyday life, food;
room care, cleaning and airing (otherwise, contamination of the respiratory system, a violation of the stable state of the body are possible).

nutrition

Sanitation and processing of food before consumption is the main rule of a healthy diet. Before entering the counter, the food undergoes a sanitary examination, but this does not relieve the consumer of the obligation to wash it before using it for food. Water in everyday life is subjected to a check to exclude the possible presence of harmful impurities. Main sanitary requirements to food:

benefits (reimbursement of energy and nutrients in the body);
the presence of the term of consumption on the package;
minimal processing, cleansing of dirt before sale.

sex

Practicing proper hygiene before sex will help prevent infectious diseases. The environment of the genital organs is favorable for the reproduction of inflammatory, purulent infections. Before sexual intercourse, both partners should take a shower to cleanse their body and genitals. It is worth giving up adrenaline during intercourse in in public places preferring a clean bed to the exotic.

mental labor

An integral part of human life is mental work, which is defined as work associated with the reception or processing of information. The basics of mental health hygiene are to prevent fatigue or overwork. Get rid of them a number of preventive measures:

workplace organization according to sanitary standards;
organization of sports events;
sufficient illumination of the worker's place (to protect eyesight);
clean air, favorable temperature.

sleep

Proper rest is the foundation of a healthy body. Proper sleep is possible by following the following principles:

Compliance with the rules of personal sleep hygiene.
Proper sleeping arrangements.
Stop eating 2 hours before bedtime.
Eliminate unnecessary sources of noise during sleep.
Sanitation clothing for sleep.

Video: hygiene in Ancient Russia

Attention! The information provided in the article is for informational purposes only. The materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and make recommendations for treatment, based on individual characteristics specific patient.

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