Bespoke lifestyle: Bespoke Lifestyle Management | Puerto Rico Tours & Concierge
Bespoke Lifestyle Management | Puerto Rico Tours & Concierge
Bespoke Lifestyle Management
Puerto Rico Tours, Transportation, Groups and Concierge Services
Bespoke Lifestyle Management
Puerto Rico Tours, Transportation, Groups and Concierge Services
Bespoke Lifestyle Management
Puerto Rico Tours, Transportation, Groups and Concierge Services
First-Class Services In Puerto Rico
- Featured Tour
From
$165
This all-day experience is the best way to visit two of the island’s most well-known attractions: the Bioluminescent Bay and El Yunque Rainforest.
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- Hour Glass
12.5 hours
Duration 12.5 hours - User
7+ years
Ages 7+ years - Tags
Combo Tour
Category Combo Tour
More Popular Tours
About Us
BESPOKE LIFESTYLE MANAGEMENT is a local, family-owned company that specializes in tours, transportation, limousine services, groups, and concierge services.
We are not your typical company; just like our name says, we believe in customization and providing a Bespoke experience, while being ambassadors of the Island of Enchantment, Puerto Rico.
We are dedicated to assisting our valued clients to make their travel as stress-free and smooth as possible. Due to the nature of the services we provide, our company can cater from single traveler’s transportation and tours up to the requests of the most discerning travelers, groups, conventions and special events.
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Top-Rated Puerto Rico Transportation & Tours!
El Yunque Was Amazing
Our guides for the tour of El Yunque were awesome. They were constantly checking to be sure no one got lost or separated from the group as well as taking great pictures and showing us great hidden areas of the rain forest.
– Natasha D., TripAdvisor
Snorkeling with Turtles
Guides were excellent and kept us informed even when the Ferry times changed.
Great combination of Kayaking and snorkeling then some relaxation at the beach.
– Tom M., TripAdvisor
Best Guides for the Rainforest
Jacob and Mitchell were excellent guides in the rainforest. Lots of knowledge they shared, wonderful energy, and really made you feel safe as you jumped off cliffs and slid down stone waterfalls.
– Suzan M., TripAdvisor
Incredible Experience
The trip was awesome. My girlfriend and I loves every minute. Hector was an awesome tour guide and knew a lot. Also having a small group made it fun!!!! This trip I would recommend 100 times over.
– John M., TripAdvisor
Amazing!!!
Guys, this was the best experience we had in Puerto Rico. It was fun and beautiful. We were able to be hands on with nature. They have amazing waterfalls & cliff jumping!
– Jessica G., TripAdvisor
El Yunque Rainforest Tours – Puerto Rico
Quick Details
Ages:
7+ years- Hour Glass
Duration:
8 hours
Please Note:
- All tours leave from San Juan.
To account for transportation, guests should allow up to 8 hours for the entire experience.
To account for transportation, guests should allow up to 8 hours for the entire experience.- El Yunque Rainforest Hiking Tour:
- Adult
Ages 13+ - $92
- Child
Ages 7-12 - $84
- Off the Beaten Path Hiking Tour
- Adult
Ages 13+ - $95
- Child
Ages 7-12 - $79
- El Yunque Tour from San Juan:
- Person
Ages 13+ - $85
Come visit El Yunque Rainforest, the only tropical rain forest in the United States National Forest System and a must-stop for all visitors of Puerto Rico!
The forest covers over 28,000 contiguous acres, with peaks, escarpments, myriad streams and waterfalls, and lush green vegetation representing various forest types. It truly is a biodiversity paradise that demands to be explored on an El Yunque day trip.
Post-hurricane conditions have forced us to use other trails on the skirts of El Yunque Rainforest, until further notice.
We have adapted our tour route into an El Yunque Off the Beaten Path version in order to continue offering a similar experience. Please read the complete description as the activity became more advanced and strenuous and may not be suitable for everyone.
On these guided El Yunque tours, you will have the opportunity to:
- Hike and explore other zones of El Yunque Rainforest.
- Take a dip in a waterfall and natural pool (optional).
- River wade, rock scale, swing from a rope into the natural pool and enjoy natural water slides.
- Hear our guide cover subjects such as natural history education, medicinal and toxic plant identification, geology, ecology, pre-Colombian history, the island’s history and many other subjects including current conditions and facts post-hurricane Maria.
- Spot native flora and fauna, many of which are not found anywhere else on the planet.
After the hike, we stop for lunch at a local restaurant (lunch not included in your ticket price) before heading back to San Juan.
What Is Not Included?
- Gratuity for your tour guide is not included, but greatly appreciated.
- Lunch after the hike is not included.
Safety Requirements and Limitations:
- Participants must be physically capable of walking through steep, rocky, muddy trails, and have the balance to walk on uneven surfaces without assistance.
- Pregnant ladies past their first trimester, persons with previous injuries, back problems or recent surgery should not participate on this tour.
- Children must be 7 years or older to participate.
Recommendations:
- Wear a bathing suit and comfortable clothes. Bring a towel and an extra change of clothes.
- Hiking AND water shoes are strongly recommended, tennis shoes with a good grip also work (no flip flops or sandals).
- Have a good breakfast before departing on tour. By the time we have an opportunity to eat it will be a late lunch.
- This tour is subject to weather and river conditions. In the event of cancellation, we will offer other options, to reschedule or provide a refund.
In the event of cancellation, we will offer other options, to reschedule or provide a refund.Meeting Location:
- Roundtrip transportation included from selected San Juan areas or most convenient meeting point based on your location. Exact pick-up time and location will be provided the day prior to the tour.
“Healthy lifestyle and its components”
A healthy lifestyle is an individual system of human behavior that provides him with physical, mental and social well-being in a real environment (natural, technogenic and social) and active longevity.
A healthy lifestyle creates the best conditions for the normal course of physiological and mental processes, which reduces the likelihood of various diseases and increases a person’s life expectancy. nine0003
A healthy lifestyle helps us fulfill our goals and objectives, successfully implement our plans, cope with difficulties, and, if necessary, with colossal overloads. Good health, maintained and strengthened by the person himself, will allow him to live a long and full of joys life.
Health is an invaluable wealth of each person individually, and of the whole society as a whole. How to improve your health? The answer is simple – lead a healthy lifestyle.
1. Daily routine and human health. nine0012
The whole life of a person passes in the mode of time distribution, partly forced, associated with socially necessary activities, partly according to an individual plan. So, for example, the student’s daily routine is determined by the curriculum of classes at an educational institution, the military man’s routine is determined by the daily routine approved by the commander of the military unit, the mode of a working person is determined by the beginning and end of the working day.
Thus, the regime is the established routine of a person’s life, which includes work, food, rest and sleep. nine0003
The main component of a person’s mode of life is his work, which represents the purposeful activity of a person aimed at creating material and spiritual values.
The mode of life of a person must be subordinated, first of all, to his effective labor activity. A working person lives in a certain rhythm: he must get up at a certain time, perform his duties, eat, rest and sleep. And this is not surprising – all processes in nature are subject to a strict rhythm to one degree or another: the seasons alternate, the night replaces the day, the day again comes to replace the night. Rhythmic activity is one of the basic laws of life and one of the foundations of any work. nine0003
A rational combination of the elements of the mode of life ensures a more productive work of a person and a high level of his health. The whole organism as a whole participates in the labor activity of a person. The labor rhythm sets the physiological rhythm: at certain hours the body experiences a load, as a result of which the metabolism increases, blood circulation increases, and then a feeling of fatigue appears; in other hours, days, when the load decreases, rest comes after fatigue, strength and energy are restored.
Proper alternation of load and rest is the basis of high human performance. nine0003
Now it is necessary to dwell on the issue of rest. Rest is a state of rest or vigorous activity leading to restoration of strength and working capacity.
The most effective way to restore working capacity is active rest, which allows rational use of free time. The alternation of types of work, the harmonious combination of mental and physical labor, physical culture provide an effective restoration of strength and energy. A person needs to rest daily, weekly on weekends, annually during the next vacation, using free time to strengthen physical and spiritual health. nine0003
2. Rational nutrition and its importance for health.
The age-old desire of people to be healthy and efficient has led to the fact that recently a lot of attention has been paid to rational nutrition as one of the important components of a healthy lifestyle. Proper, scientifically based nutrition is the most important condition for human health, performance and longevity.
With food, a person receives all the necessary elements that provide the body with the energy necessary for the growth and maintenance of tissues. nine0003
Nutrients needed by the body are divided into six main types: carbohydrates, proteins, fats, vitamins, minerals and water. Eating right means getting with food in sufficient quantity and in the right combination everything that the body needs.
Proper nutrition is, first of all, a varied diet, taking into account the genetic characteristics of a person, his age, physical activity, climatic and seasonal characteristics of the environment. It allows the body to maximize its genetic potential, however, the body is not able to surpass this potential, no matter how well nutrition is organized. nine0003
It should be noted that there are no foods that are good or bad in themselves. All foods have nutritional value to some degree, but there is no one perfect food. It is important not only what we eat, but how much we eat, when we eat and in what combinations we eat certain foods.
Consider in detail the main types of nutrients needed by the body.
Carbohydrates are organic compounds composed of carbon, hydrogen and oxygen. They are found in all foods, but they are especially abundant in cereals, fruits and vegetables. nine0003
Carbohydrates are divided into two groups according to the complexity of their chemical structure: simple and complex carbohydrates.
The basic unit of all carbohydrates is a sugar called glucose. Glucose is a simple sugar.
Several residues of simple sugars combine to form complex sugars. The basic unit of all carbohydrates is a sugar called glucose. Glucose is a simple sugar.
Several residues of simple sugars combine to form complex sugars. nine0003
Thousands of residues of molecules of the same Sugars, connecting with each other, form a polysaccharide: there are about 50 thousand different types of proteins. All of them consist of four elements: carbon, hydrogen, oxygen and nitrogen, which, in a certain way, combine with each other to form amino acids.
There are 20 types of amino acids. A compound consisting of a large number of amino acids is called a polypeptide. Each protein in its chemical structure is a polypeptide. Most proteins contain an average of 300-500 amino acid residues. It should be noted that some bacteria and all plants are able to synthesize all the amino acids from which proteins are built. nine0003
Vitamins are organic chemical compounds required by the body for normal growth, development and metabolism. Vitamins are neither carbohydrates, nor proteins, nor fats. They are made up of other chemical elements and do not provide the body with energy.
Citrus fruits are an excellent source of vitamin C. Getting the right amount of vitamin C from fruits and vegetables energizes the immune system.
Zinc is also very important for strengthening the immune system – it has an antiviral and antitoxic effect. You can get it from seafood, from unrefined grains and brewer’s yeast. In addition, you need to drink tomato juice – it contains a large amount of vitamin A.
You need to eat protein. Protective immunity factors – antibodies (immunoglobins) are built from protein. If you eat little meat, fish, eggs, dairy products, nuts, then they simply cannot be formed.
Probiotics:
It is good to eat foods that increase the number of beneficial bacteria in the body. They are called probiotics and include onions and leeks, garlic, artichokes, and bananas.
In spring and at the end of winter, there is a lack of vitamins in the body. Of course, you know boxes and jars with vitamins. Some will buy sweet pills containing vitamins and eat almost the whole pack at once. Then, suddenly, for no reason at all, nausea, a headache begin …. This is the body lets you know about the increased content of vitamins. Therefore, vitamin preparations can be taken only on the recommendation of a doctor or at least with the permission of adults. nine0003
The composition of the human body includes a variety of substances: iron, calcium, magnesium, potassium, etc.
But most of all in the human body is water. The brain, for example, contains 80% water, muscles 76%, bones 25%.
Animals in the process of evolution have lost the ability to carry out the synthesis of ten particularly complex amino acids, called essential. They get them ready-made with plant and animal food. Such amino acids are found in proteins of dairy products (milk, cheese, cottage cheese), eggs, fish, meat, as well as in soybeans, beans and some other plants. nine0003
Proteins are broken down in the digestive tract into amino acids, which are absorbed into the bloodstream and enter the cells. In cells, they build their own proteins characteristic of a given organism.
Minerals – inorganic compounds, which account for about 5% of body weight. Minerals serve as structural components of teeth, muscles, blood cells and bones. They are essential for muscle contraction, blood clotting, protein synthesis, and cell membrane permeability. The body receives minerals from food.
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Minerals are divided into two classes: macroelements and microelements.
Macroelements – calcium, phosphorus, potassium, sulfur, sodium, chlorine and magnesium – are required by the body in relatively large quantities.
Trace elements: iron, manganese, copper, iodine, cobalt, zinc and fluorine. The need for them is somewhat less.
Water is one of the most important components of the body, accounting for 2/3 of its mass. Water is the main component of all biological fluids. It serves as a solvent for nutrients and waste. The role of water in regulating body temperature and maintaining acid-base balance is great; Water is involved in all chemical reactions occurring in the body. nine0003
In order for food to meet the requirements of a healthy lifestyle, it must provide the body with all the necessary nutritional elements in the required quantity and combination. The human body is a complex mechanism. Human health depends on how much energy a person receives and how much he spends it, and how harmoniously all his organs work, providing the necessary level of vital activity.
3. Influence of motor activity and hardening
Physical culture has always occupied a leading place in preparing a person for an active fruitful life. It can successfully solve the problem of disturbed balance between the strength of emotional stimuli and the realization of the physical needs of the body. This is a sure way to strengthen spiritual and physical health.
Physical culture has an important impact on a person’s ability to adapt to sudden and strong functional fluctuations. In total, a person has 600 muscles, and this powerful motor apparatus requires constant training and exercise. Muscle movements create a huge flow of nerve impulses sent to the brain, maintain the normal tone of the nerve centers, charge them with energy, relieve emotional overload. In addition, people who are constantly engaged in physical culture look more attractive outwardly. Physical education is the best measure to prevent alcohol, smoking and drug addiction.
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Trainedness gives a person self-confidence. People who regularly engage in physical activity are less prone to stress, they cope better with anxiety, anxiety, depression, anger and fear. They are not only able to relax more easily, but also know how to relieve emotional stress with the help of certain exercises. Physically trained people resist diseases better, it is easier for them to fall asleep on time, their sleep is stronger, they need less time to sleep. Some physiologists believe that every hour of physical activity prolongs a person’s life by two to three hours. nine0003
Daily morning exercises – a mandatory minimum of physical activity for the day. It is necessary to make it the same habit as washing your face in the morning.
Hardening is an increase in the body’s resistance to the adverse effects of a number of environmental factors (for example, low or high temperature) by systematically exposing the body to these factors.
Modern dwellings, clothing, transport, etc.
reduce the impact on the human body of atmospheric influences, such as temperature, humidity, sunlight. Reducing such influences on our body reduces its resistance to environmental factors. Hardening is a powerful healing tool. With its help, you can avoid many diseases and keep your ability to work, the ability to enjoy life for a long time. The role of hardening in the prevention of colds is especially great. Hardening procedures reduce their number by 2-4 times, and in some cases help to get rid of colds altogether. Hardening has a general strengthening effect on the body, increases the tone of the central nervous system, improves blood circulation, and normalizes metabolism. nine0075 The main conditions that must be met when hardening the body are the systematic use of hardening procedures and a gradual increase in the strength of the impact. It must be remembered that 2-3 months after the hardening is stopped, the previously achieved level of body resistance begins to decline.
The most common form of hardening is the use of fresh, cool air.
For this, in the warm season, long walks, hiking, sleeping indoors with an open window are good. nine0003
At home it is useful to walk barefoot on the floor, and for the first time in a while! minutes, then every week increase the duration by 1 minute. In the cold season, it is good to supplement walks with skiing, skating, slow hardening running in lightweight clothes. An increase in resistance to low temperatures is also facilitated by doing morning exercises in the open air or in a well-ventilated room.
Stronger hardening factor – water. In addition to temperature, water has a mechanical effect on the skin, which is a kind of massage that improves blood circulation. nine0075 Hardening can be carried out in the form of wiping or dousing with water. Begin hardening with water at a temperature not lower than 33-35 degrees and then every 6-7 days the water is cooled by one degree. If no changes occur on the part of the body, the water temperature can be brought to the tap temperature (10-12 degrees).
Bathing in open waters has a great hardening effect. In this case, irritation by water is combined with exposure to air. When swimming, warming the body contributes to the increased work of the muscles during swimming. At first, the duration of bathing leaves 4-5 minutes, gradually it is increased to 15-20 minutes. When swimming for too long or swimming in very cold water, the increased metabolism cannot compensate for the loss of heat and the body becomes hypothermic. As a result, instead of hardening, a person harms his health. nine0003
One of the hardening factors is solar radiation. It causes vasodilation, enhances the activity of hematopoietic organs, promotes the formation of vitamin D in the body. This is especially important for preventing rickets in children.
Initial exposure to the sun should not exceed 5 minutes. Gradually increase it to 40-50 minutes, but no more. It must be remembered that excessive exposure to the sun can lead to overheating of the body, sunstroke, burns.
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These are the main components of health. Remember: a healthy lifestyle allows you to largely reveal those valuable personality traits that are so necessary in the conditions of modern dynamic development. This is, first of all, high mental and physical performance, social activity, creative longevity. A conscious and responsible attitude to health as a public good should become the norm of life and behavior of all people. The widespread approval of a healthy lifestyle is a matter of national importance, nationwide, and at the same time it concerns each of us. nine0003
The formation of a lifestyle that promotes human health is carried out at three levels.
Rejection of bad habits. Harm of smoking.
Bad habits include alcohol abuse, smoking, drug addiction and substance abuse. All of them negatively affect human health, destructively affecting his body and causing various diseases. Tobacco smoking is one of the most common bad habits.
Over time, it causes physical and mental dependence of the smoker. nine0075 First of all, the pulmonary system suffers from tobacco smoke, the mechanisms of protection of the lungs are destroyed, and a chronic disease develops – smoker’s bronchitis.
Part of the tobacco ingredients dissolves in saliva and, getting into the stomach, causes inflammation of the mucous membrane, which subsequently develops into gastric or duodenal ulcer.
Extremely harmful smoking affects the activity of the cardiovascular system and often leads to heart failure, angina pectoris, myocardial infarction and other diseases. nine0075 The radioactive substances contained in tobacco smoke can sometimes cause the formation of cancerous tumors. Tobacco smoke contains more than 3,000 harmful substances. It is impossible to remember all of them. But you need to know three main groups of toxins:
Resins. They contain strong carcinogens and substances that irritate the tissues of the bronchi and lungs.
Lung cancer in 85% of all cases is caused by smoking. Cancer of the oral cavity and larynx also mostly occurs in smokers. Tars are the cause of smokers’ coughs and chronic bronchitis. nine0075 Nicotine. Nicotine is a stimulant drug. Like any drug, it is addictive, addictive and addictive. Increases heart rate and blood pressure. Following brain stimulation, there is a significant decline up to depression, which causes a desire to increase the dose of nicotine. A similar two-phase mechanism is inherent in all narcotic stimulants: first excite, then deplete. Complete smoking cessation may be accompanied by a withdrawal syndrome lasting more often up to 2-3 weeks. The most common symptoms of nicotine withdrawal are irritability, sleep disturbance, tremors, anxiety, decreased tone. nine0075 All these symptoms do not pose a threat to health, they fade away and disappear completely by themselves.
Re-introduction of nicotine into the body after a long break quickly restores addiction.
Toxic gases (carbon monoxide, hydrogen cyanide, nitrogen oxide, etc.):
Carbon monoxide or carbon monoxide is the main toxic component of tobacco smoke gases. It damages hemoglobin, after which hemoglobin loses its ability to carry oxygen. Therefore, smokers suffer from chronic oxygen starvation, which is clearly manifested during physical exertion. For example, when climbing stairs or while jogging, smokers quickly develop shortness of breath. nine0003
Carbon monoxide is colorless and odorless, therefore it is especially dangerous and often leads to fatal poisoning. Carbon monoxide from tobacco smoke and car exhaust is the same substance with the same chemical formula – CO. Only in tobacco smoke it is more.
Hydrogen cyanide and nitric oxide also affect the lungs, aggravating hypoxia (oxygen starvation) of the body.
Try to remember at least one number: tobacco smoke contains 384,000 MPC of toxic substances, which is four times more than in the exhaust of a car.
In other words, smoking a cigarette for one minute is about the same as breathing direct exhaust gases for four minutes. nine0003
Tobacco smoke harms not only the smoker but also those around him. In this case, non-smokers experience headaches, malaise, exacerbate diseases of the upper respiratory tract, negative changes occur in the activity of the nervous system and blood composition. Second-hand smoke has a particularly harmful effect on children.
Important areas of prevention of tobacco smoking are the improvement of morality, general and medical culture of the population and other measures of psychological and pedagogical influence. nine0075 The harm of alcohol.
Alcohol has a destructive effect on all systems and organs, as it dissolves well in the blood and is carried by it throughout the body.
Entering the stomach, ethyl alcohol has a negative effect on its mucous membrane, and through the central nervous system – on the entire digestive function. With frequent use of alcohol, this can lead to chronic alcoholic gastritis.
Alcohol has a very harmful effect on the liver, which is unable to cope with large amounts of alcohol. The work of the liver with overvoltage leads to the death of its cells and the development of cirrhosis. nine0075 Abuse of alcohol leads to severe disturbances in the activity of the endocrine glands, primarily pancreas and sexual.
The main problem is that most of the alcoholic products produced by non-state enterprises contain a large amount of toxic substances.
The brain is especially affected by alcohol, as a result of which coordination of movements is disturbed, speech and handwriting change, the moral and intellectual level of a person decreases, and later social degradation of the individual occurs. The intellectual potential and moral level are decreasing, all interests are formed around one problem – to get alcohol. Old friends are replaced by new ones, corresponding to the aspirations of the drinker. Family friends and work friends are forgotten. Dubious acquaintances arise with persons prone to theft, fraud, forgery, robbery, drunkenness.
The leading motive of behavior is the receipt of funds for the purchase of alcoholic beverages. nine0003
Beer alcoholism develops faster than vodka!
Beer affects human hormones:
1. In men: the production of the male sex hormone testosterone is suppressed. At the same time, female sex hormones begin to be produced, causing changes in the appearance of a man.
2. In women: the likelihood of getting cancer increases, the voice becomes rougher, “beer mustaches” appear.
The main areas of prevention of drunkenness and alcoholism are labor education, the organization of good rest, improving the culture and sanitary literacy of the population, as well as measures of a psychological, pedagogical and administrative-legal nature. nine0003
Drug addiction.
There are several ways to detect drug use:
• Using rapid drug tests.
• On indirect evidence of drug use and drug addiction.
• In the process of drug examination.
Indirect signs of drug use and drug addiction: Remember that they do not apply to drug addicts with little experience.
• Always wear long sleeves, no matter the weather or situation. nine0075 • Unnaturally narrow or wide pupils regardless of lighting.
• Distracted look.
• Often – unkempt appearance, dry hair, swollen hands; dark, destroyed, “broken off” teeth in the form of “stumps”.
• Posture is often stooped.
• Slurred, “stretched” speech.
• Clumsy and slow movements in the absence of alcohol breath.
• Explicit desire to avoid meeting with authorities.
• Irritability, harshness and irreverence in answering questions. nine0075 After he appears in the house, you lose things or money.
• Drug addicts usually do not show injection marks, but sometimes they can be seen on the back of the hands, but in general, experienced drug addicts inject themselves anywhere, and traces should be looked for in all areas of the body, not excluding the skin on the head under the hair. Often, injection marks do not look just like multiple red dots, but merge into dense bluish-purple strands along the veins.
The body of a young person, on average, can withstand drug use for no more than 7 years. The children’s body is much smaller. The average life expectancy of a drug addict is 25 years. The number of children of drug addicts is growing at an alarming rate. The rapid growth of drug addiction, alcoholism among children and adolescents affects the health of the nation. nine0003
So, we can draw the following conclusions:
• Health is a normal psychosomatic state of a person, reflecting his complete physical, mental and social well-being and ensuring the full performance of labor, social and biological functions.
• Health largely depends on lifestyle, however, speaking of a healthy lifestyle, first of all, they mean the absence of bad habits. This is, of course, a necessary but by no means sufficient condition. The main thing in a healthy lifestyle is the active creation of health, including all its components. Thus, the concept of a healthy lifestyle is much broader than the absence of bad habits, the regime of work and rest, the nutrition system, various hardening and developmental exercises; it also includes a system of relationships to oneself, to another person, to life in general, as well as the meaningfulness of being, life goals and values, etc.
Therefore, the creation of health requires both an expansion of ideas about health and disease, and the skillful use of the entire range of factors that affect various components of health (physical, mental, social and spiritual), mastery of health-improving, restorative, nature-friendly methods and technologies, and the formation of an orientation towards healthy lifestyle. nine0075 • A healthy lifestyle largely depends on the student’s value orientation, worldview, social and moral experience. Social norms, values of a healthy lifestyle are accepted by students as personally significant, but do not always coincide with the values developed by public consciousness.
e. ensure your well-being. 
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