Nikolai Amosov, a renowned heart surgeon and wellness advocate, created a holistic self-care system focused on daily discipline, preventive health, and self-responsibility. His core message:
“Medicine helps, but health is your own responsibility.”
1. 🏋️♂️
Daily Physical Exercise
Principle: Physical activity is essential every single day, even when tired.
“Better 15 minutes daily than 2 hours once a week.”
Core exercises:
- Squats
- Push-ups
- Sit-ups
- Stretching
- Bending
- Walking or running
Amosov’s recommendations:
- Do at least 1,000 movements per day (squats, stretches, etc.)
- Increase intensity gradually.
- Keep heart rate below 120 bpm during exercise.
“Exercise is like food: too little is harmful, but too much can be dangerous too.”
2. 🥗
Dietary Restrictions
Goal: Maintain a healthy weight and reduce stress on the body.
Nutrition principles:
- Reduce daily calorie intake (Amosov consumed 1000–1500 kcal/day).
- Avoid fried, fatty, and sugary foods.
- Incorporate occasional fasting or “cleansing” days (e.g., once per week).
- Stay slightly under your ideal weight for better health.
3. 😌
Mental Hygiene (Mindset Management)
Stress is a major health threat. Amosov emphasized:
- Control your emotions — don’t give in to anger or anxiety.
- Use reason to overcome fear and worry.
- Avoid inner conflicts and repetitive negative thoughts.
- Build willpower through daily discipline.
“There can be no good health with a bad attitude.”
4. 😴
Sleep and Daily Routine
- Sleep no more than 7 hours a night (Amosov believed too much sleep weakens the body).
- Maintain a consistent sleep schedule.
- Don’t baby yourself:
“Fatigue is not illness — it’s a signal to strengthen yourself.”
5. 💉
Minimal Use of Medication
- Amosov respected doctors but believed health is built by effort, not pills.
- Use medication only when truly necessary and short-term.
- Focus on prevention over treatment.
Life is for living. Breathe. Move. Be. 
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