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Sources

Where the numbers come from

Every number and fact on the site has a link. Here are the sources of all sections in one place.

In total: 224 sources

Check-up

  1. Instructions for Patient Health Questionnaire (PHQ) and GAD-7 Measures (opens in a new tab)

    Pfizer Inc. (Spitzer, Williams, Kroenke and colleagues)

    https://www.phqscreeners.com/images/sites/g/files/g10016261/f/201412/instructions.pdf

  2. PHQ-8 Russian for Russia (официальный перевод) (opens in a new tab)

    Pfizer Inc. (phqscreeners.com)

    https://www.phqscreeners.com/images/sites/g/files/g10060481/f/201412/PHQ-8_Russian-Russia.pdf

  3. GAD-7 Russian for Russia (официальный перевод) (opens in a new tab)

    Pfizer Inc. (phqscreeners.com)

    https://www.phqscreeners.com/images/sites/g/files/g10060481/f/201412/GAD7_Russian%20for%20Russia.pdf

  4. Patient Health Questionnaire-9 (PHQ-9), English (opens in a new tab)

    Pfizer Inc. (phqscreeners.com)

    https://www.phqscreeners.com/images/sites/g/files/g10060481/f/201412/PHQ-9_English.pdf

  5. GAD-7, English (opens in a new tab)

    Pfizer Inc. (phqscreeners.com)

    https://www.phqscreeners.com/images/sites/g/files/g10060481/f/201412/GAD-7_English.pdf

  6. The PHQ-8 as a measure of current depression in the general population (opens in a new tab)

    Journal of Affective Disorders (Kroenke et al.), 2009

    https://doi.org/10.1016/j.jad.2008.06.026

  7. International Physical Activity Questionnaire — Short Last 7 Days Self-Administered Format (revised August 2002) (opens in a new tab)

    IPAQ Research Committee, 2002

    https://drive.google.com/uc?export=download&id=1LMCwPR0ddtdkb3uIuKPccip7ooD8wmrf

  8. IPAQ — FAQ (licence CC BY 4.0) (opens in a new tab)

    IPAQ

    https://sites.google.com/view/ipaq/faq

  9. Guidelines for Data Processing and Analysis of the International Physical Activity Questionnaire (IPAQ) — Short and Long Forms (opens in a new tab)

    IPAQ Research Committee, 2005

    https://sites.google.com/view/ipaq/score

  10. World Health Organization 2020 guidelines on physical activity and sedentary behaviour (opens in a new tab)

    British Journal of Sports Medicine (Bull et al.), 2020

    https://pmc.ncbi.nlm.nih.gov/articles/PMC7719906/

  11. Физическая активность (информационный бюллетень ВОЗ) (opens in a new tab)

    Всемирная организация здравоохранения, 2024

    https://www.who.int/ru/news-room/fact-sheets/detail/physical-activity

  12. Life's Essential 8: Updating and Enhancing the American Heart Association's Construct of Cardiovascular Health (opens in a new tab)

    Circulation (Lloyd-Jones et al.), 2022

    https://pmc.ncbi.nlm.nih.gov/articles/PMC10503546/

  13. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society (opens in a new tab)

    Sleep (Watson et al.), 2015

    https://pmc.ncbi.nlm.nih.gov/articles/PMC4434546/

  14. Отчет о реализации проекта RUS-AUDIT. Адаптация и валидация теста AUDIT в Российской Федерации (opens in a new tab)

    Европейское региональное бюро ВОЗ, 2021

    https://www.who.int/europe/ru/publications/i/item/9789289055765

  15. The RUS-AUDIT project report: adapting and validating the Alcohol Use Disorders Identification Test (AUDIT) in the Russian Federation (English edition) (opens in a new tab)

    WHO Regional Office for Europe, 2021

    https://www.who.int/europe/publications/i/item/9789289055765

  16. AUDIT: the Alcohol Use Disorders Identification Test. Guidelines for Use in Primary Care, 2nd ed. (opens in a new tab)

    World Health Organization (Babor, Higgins-Biddle, Saunders, Monteiro), 2001

    https://www.who.int/publications/i/item/WHO-MSD-MSB-01.6a

  17. Overweight and obesity management (NG246): identifying and assessing overweight, obesity and central adiposity (opens in a new tab)

    NICE, 2025

    https://www.nice.org.uk/guidance/ng246/chapter/Identifying-and-assessing-overweight-obesity-and-central-adiposity

  18. Артериальная гипертензия у взрослых. Клинические рекомендации 2024 (opens in a new tab)

    Российский кардиологический журнал (Кобалава и др.), 2024

    https://russjcardiol.elpub.ru/jour/article/view/6117

  19. «Алгоритмы специализированной медицинской помощи больным сахарным диабетом», 11-й выпуск. Приложение 16: опросник FINDRISC (opens in a new tab)

    Сахарный диабет, 2023;26(2S) (Дедов и др.), 2023

    https://www.dia-endojournals.ru/jour/article/view/13042

  20. The diabetes risk score: a practical tool to predict type 2 diabetes risk (opens in a new tab)

    Diabetes Care (Lindström, Tuomilehto), 2003

    https://doi.org/10.2337/diacare.26.3.725

  21. LOINC 97055-8 Finnish diabetes risk score panel FINDRISC (opens in a new tab)

    Regenstrief Institute (LOINC)

    https://loinc.org/97055-8/panel

  22. Валидизация финской шкалы риска «FINDRISC» на европеоидной популяции Сибири (opens in a new tab)

    Сахарный диабет, 2016;19(2) (Мустафина и др.), 2016

    https://doi.org/10.14341/DM200418-10

  23. Приказ Минздрава России от 27.04.2021 № 404н «Об утверждении Порядка проведения профилактического медицинского осмотра и диспансеризации определенных групп взрослого населения» (opens in a new tab)

    Минздрав России (текст: система ГАРАНТ), 2021

    https://base.garant.ru/401414440/53f89421bbdaf741eb2d1ecc4ddb4c33/

  24. Приказ Минздрава России № 404н, официальная публикация (приложение 3: критерии факторов риска) (opens in a new tab)

    Официальный интернет-портал правовой информации, 2021

    http://publication.pravo.gov.ru/Document/View/0001202106300043

  25. A Short Scale for Measuring Loneliness in Large Surveys: Results From Two Population-Based Studies (opens in a new tab)

    Research on Aging (Hughes, Waite, Hawkley, Cacioppo), 2004

    https://pmc.ncbi.nlm.nih.gov/articles/PMC2394670/

  26. The World Health Organization-Five Well-Being Index (WHO-5) (opens in a new tab)

    World Health Organization, 2024

    https://www.who.int/publications/m/item/WHO-UCN-MSD-MHE-2024.01

  27. Social connection linked to improved health and reduced risk of early death (opens in a new tab)

    World Health Organization, 2025

    https://www.who.int/news/item/30-06-2025-social-connection-linked-to-improved-heath-and-reduced-risk-of-early-death

  28. Детский телефон доверия 8-800-2000-122 (opens in a new tab)

    Фонд поддержки детей, находящихся в трудной жизненной ситуации

    https://telefon-doveria.ru/

  29. Интернет-служба экстренной психологической помощи МЧС России (opens in a new tab)

    МЧС России

    https://psi.mchs.gov.ru/

Free check-ups (Russia)

  1. Приказ Минздрава России от 27.04.2021 № 404н «Об утверждении Порядка проведения профилактического медицинского осмотра и диспансеризации определенных групп взрослого населения» (с изменениями и дополнениями) (opens in a new tab)

    Минздрав России; зарегистрирован Минюстом 30.06.2021 № 64042 (текст: система ГАРАНТ), 2021

    https://base.garant.ru/401414440/

  2. Порядок проведения профилактического медицинского осмотра и диспансеризации определенных групп взрослого населения (приложение к приказу № 404н) (opens in a new tab)

    Минздрав России (текст: система ГАРАНТ), 2021

    https://base.garant.ru/401414440/53f89421bbdaf741eb2d1ecc4ddb4c33/

  3. Приложение № 1 к Порядку (приказ № 404н): перечень приемов, исследований и иных медицинских вмешательств профилактического медицинского осмотра и первого этапа диспансеризации в определенные возрастные периоды (opens in a new tab)

    Минздрав России (текст: система ГАРАНТ), 2021

    https://base.garant.ru/401414440/de40175ab12d04d68f792b5b742a18fc/

  4. Приложение № 2 к Порядку (приказ № 404н): перечень мероприятий скрининга и методов исследований, направленных на раннее выявление онкологических заболеваний (opens in a new tab)

    Минздрав России (текст: система ГАРАНТ), 2021

    https://base.garant.ru/401414440/56ae36fc84d31bc2f9c0b07177fa16a9/

  5. Приказ Минздрава России от 27.04.2021 № 404н — официальное опубликование (opens in a new tab)

    Официальный интернет-портал правовой информации, 2021

    http://publication.pravo.gov.ru/Document/View/0001202106300043

  6. Постановление Правительства РФ от 29.12.2025 № 2188 «О Программе государственных гарантий бесплатного оказания гражданам медицинской помощи на 2026 год и на плановый период 2027 и 2028 годов» (opens in a new tab)

    Правительство Российской Федерации (текст: система ГАРАНТ), 2025

    https://base.garant.ru/413395026/

  7. Трудовой кодекс РФ, статья 185.1 «Гарантии работникам при прохождении диспансеризации» (opens in a new tab)

    Федеральный закон от 30.12.2001 № 197-ФЗ, в редакции Федерального закона от 25.05.2026 № 144-ФЗ (текст: система ГАРАНТ), 2026

    https://base.garant.ru/12125268/304b568ed0875b52a564119b6f7ca53e/

  8. Федеральный закон от 29.11.2010 № 326-ФЗ «Об обязательном медицинском страховании в Российской Федерации», статья 16 (opens in a new tab)

    Федеральный закон (текст: система ГАРАНТ), 2010

    https://base.garant.ru/12180688/7a58987b486424ad79b62aa427dab1df/

  9. Минздрав России подготовил новый порядок проведения диспансеризации взрослых (opens in a new tab)

    ГАРАНТ.РУ, 03.09.2026; проект на regulation.gov.ru, ID 02/08/09-26/00170739, 2026

    https://www.garant.ru/news/2226944/

  10. Диспансеризация и профилактические осмотры взрослого населения: нормативные документы, анкеты, методические материалы (opens in a new tab)

    ФГБУ «НМИЦ терапии и профилактической медицины» Минздрава России, 2026

    https://gnicpm.ru/disp-pmo/medical-examination.html

Lab results

  1. Laboratory Test Reference Ranges (opens in a new tab)

    Testing.com

    https://www.testing.com/articles/laboratory-test-reference-ranges/

  2. Общий анализ крови (без лейкоцитарной формулы и СОЭ) (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/02-014

  3. Лейкоцитарная формула (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/02-025

  4. Скорость оседания эритроцитов (СОЭ) (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/02-007

  5. Глюкоза в плазме (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-015

  6. Гликированный гемоглобин (HbA1c) (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-014

  7. Креатинин в сыворотке (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-021

  8. Мочевина в сыворотке (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-034

  9. Мочевая кислота в сыворотке (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-033

  10. Аланинаминотрансфераза (АЛТ) (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-003

  11. Аспартатаминотрансфераза (АСТ) (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-010

  12. Гамма-глютамилтранспептидаза (гамма-ГТ) (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-013

  13. Фосфатаза щелочная общая (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-045

  14. Билирубин общий (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-036

  15. Калий, натрий, хлор в сыворотке (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-019

  16. Кальций общий в сыворотке (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-020

  17. Общий белок в сыворотке (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-035

  18. Холестерол общий (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-048

  19. Холестерол – липопротеины низкой плотности (ЛПНП) (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-029

  20. Холестерол – липопротеины высокой плотности (ЛПВП) (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-028

  21. Триглицериды (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-041

  22. Тиреотропный гормон (ТТГ) (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/08-118

  23. Тироксин свободный (Т4 свободный) (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/08-116

  24. Ферритин (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-042

  25. Железо в сыворотке (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-017

  26. Витамин D, 25-гидрокси (кальциферол) (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-106

  27. Витамин B12 (цианокобаламин) (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-012

  28. Витамин B9 (фолиевая кислота) (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-043

  29. С-реактивный белок, количественно (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-182

  30. С-реактивный белок, высокочувствительный (opens in a new tab)

    Лаборатория Хеликс, 2026

    https://helix.ru/kb/item/06-050

  31. CKD-EPI Creatinine Equation (2021) (opens in a new tab)

    National Kidney Foundation, 2021

    https://www.kidney.org/ckd-epi-creatinine-equation-2021-0

  32. New Creatinine- and Cystatin C–Based Equations to Estimate GFR without Race (opens in a new tab)

    New England Journal of Medicine, 2021

    https://doi.org/10.1056/NEJMoa2102953

  33. KDIGO 2024 Clinical Practice Guideline for the Evaluation and Management of Chronic Kidney Disease (opens in a new tab)

    KDIGO, 2024

    https://kdigo.org/wp-content/uploads/2017/02/KDIGO-2024-CKD-Guideline-Executive-Summary.pdf

  34. KDIGO 2012 Clinical Practice Guideline for the Evaluation and Management of Chronic Kidney Disease (opens in a new tab)

    KDIGO, Kidney International Supplements, 2013

    https://kdigo.org/wp-content/uploads/2017/02/KDIGO_2012_CKD_GL.pdf

  35. Маркеры функции почек (в том числе рСКФ по CKD-EPI, исследование 40CKDEPI) (opens in a new tab)

    ИНВИТРО, 2026

    https://www.invitro.ru/analizes/for-doctors/2368/

  36. Клинические рекомендации «Сахарный диабет 2 типа у взрослых» (2022) (opens in a new tab)

    Минздрав России, 2022

    https://legalacts.ru/doc/klinicheskie-rekomendatsii-sakharnyi-diabet-2-tipa-u-vzroslykh-utv_1/

  37. Standards of Care in Diabetes—2026. Section 2: Diagnosis and Classification (opens in a new tab)

    American Diabetes Association, Diabetes Care, 2026

    https://pmc.ncbi.nlm.nih.gov/articles/PMC12690183/

  38. IFCC – NGSP Conversion (opens in a new tab)

    NGSP

    https://ngsp.org/ifccngsp.asp

  39. Нарушения липидного обмена. Клинические рекомендации 2023 (opens in a new tab)

    Российский кардиологический журнал, 2023

    https://russjcardiol.elpub.ru/jour/article/download/5471/3988

  40. Guideline on haemoglobin cutoffs to define anaemia in individuals and populations (opens in a new tab)

    World Health Organization, 2024

    https://www.who.int/publications/i/item/9789240088542

  41. Use of ferritin concentrations to assess iron status (eLENA) (opens in a new tab)

    World Health Organization, 2020

    https://www.who.int/tools/elena/interventions/ferritin-concentrations

  42. Vitamin D for the Prevention of Disease: An Endocrine Society Clinical Practice Guideline (opens in a new tab)

    Endocrine Society, 2024

    https://www.endocrine.org/clinical-practice-guidelines/vitamin-d-for-prevention-of-disease

  43. Клинические рекомендации РАЭ по диагностике, лечению и профилактике дефицита витамина D у взрослых (opens in a new tab)

    Проблемы эндокринологии, 2016

    https://probl-endojournals.ru/probl/article/view/7987

  44. Critical values comparison: a College of American Pathologists Q-Probes survey of 163 clinical laboratories (opens in a new tab)

    Archives of Pathology & Laboratory Medicine, 2007

    https://doi.org/10.5858/2007-131-1769-CVCACO

  45. Триглицериды (ТГ) (opens in a new tab)

    ИНВИТРО, 2026

    https://www.invitro.ru/analizes/for-doctors/485/2215/

  46. Креатинин (в крови) (opens in a new tab)

    ИНВИТРО, 2026

    https://www.invitro.ru/analizes/for-doctors/2368/2209/

  47. Мочевая кислота (в крови) (opens in a new tab)

    ИНВИТРО, 2026

    https://www.invitro.ru/analizes/for-doctors/2368/2211/

  48. Калий, натрий, хлор в сыворотке крови (opens in a new tab)

    ИНВИТРО, 2026

    https://www.invitro.ru/analizes/for-doctors/2571/2920/

  49. Холестерин-ЛПВП (opens in a new tab)

    ИНВИТРО, 2026

    https://www.invitro.ru/analizes/for-doctors/485/2217/

  50. Тироксин свободный (Т4 свободный) (opens in a new tab)

    ИНВИТРО, 2026

    https://www.invitro.ru/analizes/for-doctors/629/2324/

  51. Витамин В12 (цианокобаламин, кобаламин) (opens in a new tab)

    ИНВИТРО, 2026

    https://www.invitro.ru/analizes/for-doctors/5145/2248/

  52. Guidelines for the diagnosis and treatment of cobalamin and folate disorders (opens in a new tab)

    British Journal of Haematology, 2014

    https://doi.org/10.1111/bjh.12959

  53. Drugs that suppress TSH or cause central hypothyroidism (opens in a new tab)

    Best Practice & Research Clinical Endocrinology & Metabolism, 2009

    https://doi.org/10.1016/j.beem.2009.08.003

  54. Pseudothrombocytopenia — A Review on Causes, Occurrence and Clinical Implications (opens in a new tab)

    Journal of Clinical Medicine, 2021

    https://doi.org/10.3390/jcm10040594

  55. Pathophysiology and causes of hyperkalemia: unraveling causes beyond kidney dysfunction (opens in a new tab)

    Clinical and Experimental Nephrology, 2025

    https://doi.org/10.1007/s10157-025-02711-x

  56. Evaluation of macrocytosis (opens in a new tab)

    American Family Physician, 2009

    https://pubmed.ncbi.nlm.nih.gov/19202968/

  57. Iron deficiency anemia (opens in a new tab)

    American Family Physician, 2007

    https://pubmed.ncbi.nlm.nih.gov/17375513/

  58. Serum TSH, T4, and thyroid antibodies in the United States population (1988 to 1994): NHANES III (opens in a new tab)

    Journal of Clinical Endocrinology & Metabolism, 2002

    https://doi.org/10.1210/jcem.87.2.8182

  59. Markers of Inflammation and Cardiovascular Disease (AHA/CDC scientific statement) (opens in a new tab)

    Circulation, 2003

    https://doi.org/10.1161/01.CIR.0000052939.59093.45

Game

  1. About Sleep (opens in a new tab)

    Centers for Disease Control and Prevention (CDC), 2024

    https://www.cdc.gov/sleep/about/index.html

  2. About Sleep (opens in a new tab)

    Centers for Disease Control and Prevention (CDC), 2024

    https://www.cdc.gov/sleep/about/index.html

  3. About Sleep (opens in a new tab)

    Centers for Disease Control and Prevention (CDC), 2024

    https://www.cdc.gov/sleep/about/index.html

  4. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed (opens in a new tab)

    Journal of Clinical Sleep Medicine (Drake et al.), 2013

    https://pubmed.ncbi.nlm.nih.gov/24235903/

  5. Alcohol and sleep I: effects on normal sleep (opens in a new tab)

    Alcoholism: Clinical and Experimental Research (Ebrahim et al.), 2013

    https://pubmed.ncbi.nlm.nih.gov/23347102/

  6. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness (opens in a new tab)

    PNAS (Chang et al.), 2015

    https://pubmed.ncbi.nlm.nih.gov/25535358/

  7. About sleep's role in memory (opens in a new tab)

    Physiological Reviews (Rasch, Born), 2013

    https://pubmed.ncbi.nlm.nih.gov/23589831/

  8. Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study (opens in a new tab)

    Sleep (Windred et al.), 2024

    https://pubmed.ncbi.nlm.nih.gov/37738616/

  9. Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis (opens in a new tab)

    Sleep Medicine Reviews (Haghayegh et al.), 2019

    https://pubmed.ncbi.nlm.nih.gov/31102877/

  10. Genome-wide association analyses of chronotype in 697,828 individuals provides insights into circadian rhythms (opens in a new tab)

    Nature Communications (Jones et al.), 2019

    https://pubmed.ncbi.nlm.nih.gov/30696823/

  11. Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis (opens in a new tab)

    The Lancet Public Health (Ding et al.), 2025

    https://pubmed.ncbi.nlm.nih.gov/40713949/

  12. Every move counts towards better health – says WHO (opens in a new tab)

    World Health Organization, 2020

    https://www.who.int/news/item/25-11-2020-every-move-counts-towards-better-health-says-who

  13. Physical activity (fact sheet) (opens in a new tab)

    World Health Organization, 2024

    https://www.who.int/news-room/fact-sheets/detail/physical-activity

  14. Physical activity (fact sheet) (opens in a new tab)

    World Health Organization, 2024

    https://www.who.int/news-room/fact-sheets/detail/physical-activity

  15. Every move counts towards better health – says WHO (opens in a new tab)

    World Health Organization, 2020

    https://www.who.int/news/item/25-11-2020-every-move-counts-towards-better-health-says-who

  16. Every move counts towards better health – says WHO (opens in a new tab)

    World Health Organization, 2020

    https://www.who.int/news/item/25-11-2020-every-move-counts-towards-better-health-says-who

  17. Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality (opens in a new tab)

    Nature Medicine (Stamatakis et al.), 2022

    https://pubmed.ncbi.nlm.nih.gov/36482104/

  18. Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? A harmonised meta-analysis of data from more than 1 million men and women (opens in a new tab)

    The Lancet (Ekelund et al.), 2016

    https://pubmed.ncbi.nlm.nih.gov/27475271/

  19. Stretching to prevent or reduce muscle soreness after exercise (opens in a new tab)

    Cochrane Database of Systematic Reviews (Herbert et al.), 2011

    https://pubmed.ncbi.nlm.nih.gov/21735398/

  20. Gotta catch'em all! Pokémon GO and physical activity among young adults: difference in differences study (opens in a new tab)

    BMJ (Howe et al.), 2016

    https://pubmed.ncbi.nlm.nih.gov/27965211/

  21. "Drink at least eight glasses of water a day." Really? Is there scientific evidence for "8 x 8"? (opens in a new tab)

    American Journal of Physiology (Valtin), 2002

    https://pubmed.ncbi.nlm.nih.gov/12376390/

  22. Water, drinks and hydration (opens in a new tab)

    NHS, 2023

    https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/

  23. No evidence of dehydration with moderate daily coffee intake: a counterbalanced cross-over study in a free-living population (opens in a new tab)

    PLoS One (Killer et al.), 2014

    https://pubmed.ncbi.nlm.nih.gov/24416202/

  24. Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes (opens in a new tab)

    BMJ (Poole et al.), 2017

    https://pubmed.ncbi.nlm.nih.gov/29167102/

  25. Caffeine (EFSA scientific opinion on the safety of caffeine) (opens in a new tab)

    European Food Safety Authority (EFSA), 2015

    https://www.efsa.europa.eu/en/topics/topic/caffeine

  26. No level of alcohol consumption is safe for our health (opens in a new tab)

    WHO Regional Office for Europe, 2023

    https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health

  27. No level of alcohol consumption is safe for our health (opens in a new tab)

    WHO Regional Office for Europe, 2023

    https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health

  28. Association Between Daily Alcohol Intake and Risk of All-Cause Mortality: A Systematic Review and Meta-analyses (opens in a new tab)

    JAMA Network Open (Zhao et al.), 2023

    https://pubmed.ncbi.nlm.nih.gov/37000449/

  29. Tobacco: Health benefits of smoking cessation (opens in a new tab)

    World Health Organization, 2020

    https://www.who.int/news-room/questions-and-answers/item/tobacco-health-benefits-of-smoking-cessation

  30. Tobacco: Health benefits of smoking cessation (opens in a new tab)

    World Health Organization, 2020

    https://www.who.int/news-room/questions-and-answers/item/tobacco-health-benefits-of-smoking-cessation

  31. "Light" Cigarettes and Cancer Risk (opens in a new tab)

    National Cancer Institute (USA), 2010

    https://www.cancer.gov/about-cancer/causes-prevention/risk/tobacco/light-cigarettes-fact-sheet

  32. Tobacco and nicotine (fact sheet) (opens in a new tab)

    World Health Organization, 2026

    https://www.who.int/news-room/fact-sheets/detail/tobacco

  33. Brief structured respiration practices enhance mood and reduce physiological arousal (opens in a new tab)

    Cell Reports Medicine (Balban et al.), 2023

    https://pubmed.ncbi.nlm.nih.gov/36630953/

  34. Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and a meta-analysis (opens in a new tab)

    Neuroscience & Biobehavioral Reviews (Laborde et al.), 2022

    https://pubmed.ncbi.nlm.nih.gov/35623448/

  35. Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials (opens in a new tab)

    Scientific Reports (Fincham et al.), 2023

    https://pubmed.ncbi.nlm.nih.gov/36624160/

  36. Stress (questions and answers) (opens in a new tab)

    World Health Organization, 2026

    https://www.who.int/news-room/questions-and-answers/item/stress

  37. Rethinking stress: the role of mindsets in determining the stress response (opens in a new tab)

    Journal of Personality and Social Psychology (Crum et al.), 2013

    https://pubmed.ncbi.nlm.nih.gov/23437923/

  38. Spending at least 120 minutes a week in nature is associated with good health and wellbeing (opens in a new tab)

    Scientific Reports (White et al.), 2019

    https://pubmed.ncbi.nlm.nih.gov/31197192/

  39. The peptidergic control circuit for sighing (opens in a new tab)

    Nature (Li et al.), 2016

    https://pubmed.ncbi.nlm.nih.gov/26855425/

  40. The efficacy of mindfulness apps on symptoms of depression and anxiety: An updated meta-analysis of randomized controlled trials (opens in a new tab)

    Clinical Psychology Review (Linardon et al.), 2024

    https://pubmed.ncbi.nlm.nih.gov/38056219/

  41. Social connection linked to improved health and reduced risk of early death (opens in a new tab)

    World Health Organization, 2025

    https://www.who.int/news/item/30-06-2025-social-connection-linked-to-improved-heath-and-reduced-risk-of-early-death

  42. Social connection linked to improved health and reduced risk of early death (opens in a new tab)

    World Health Organization, 2025

    https://www.who.int/news/item/30-06-2025-social-connection-linked-to-improved-heath-and-reduced-risk-of-early-death

  43. Social relationships and mortality risk: a meta-analytic review (opens in a new tab)

    PLoS Medicine (Holt-Lunstad et al.), 2010

    https://pubmed.ncbi.nlm.nih.gov/20668659/

  44. Mistakenly seeking solitude (opens in a new tab)

    Journal of Experimental Psychology: General (Epley, Schroeder), 2014

    https://pubmed.ncbi.nlm.nih.gov/25019381/

  45. Medical myths (opens in a new tab)

    BMJ (Vreeman, Carroll), 2007

    https://pubmed.ncbi.nlm.nih.gov/18156231/

  46. Medical myths (opens in a new tab)

    BMJ (Vreeman, Carroll), 2007

    https://pubmed.ncbi.nlm.nih.gov/18156231/

  47. The effect of sugar on behavior or cognition in children. A meta-analysis (opens in a new tab)

    JAMA (Wolraich et al.), 1995

    https://pubmed.ncbi.nlm.nih.gov/7474248/

  48. Do "Brain-Training" Programs Work? (opens in a new tab)

    Psychological Science in the Public Interest (Simons et al.), 2016

    https://pubmed.ncbi.nlm.nih.gov/27697851/

  49. Executive control of cognitive processes in task switching (opens in a new tab)

    Journal of Experimental Psychology: Human Perception and Performance (Rubinstein et al.), 2001

    https://pubmed.ncbi.nlm.nih.gov/11518143/

  50. Reference intervals (opens in a new tab)

    The Clinical Biochemist Reviews (Jones, Barker), 2008

    https://pmc.ncbi.nlm.nih.gov/articles/PMC2556592/

  51. Detox diets for toxin elimination and weight management: a critical review of the evidence (opens in a new tab)

    Journal of Human Nutrition and Dietetics (Klein, Kiat), 2015

    https://pubmed.ncbi.nlm.nih.gov/25522674/

  52. Sodium reduction (fact sheet) (opens in a new tab)

    World Health Organization, 2026

    https://www.who.int/news-room/fact-sheets/detail/sodium-reduction

  53. Healthy diet (fact sheet) (opens in a new tab)

    World Health Organization, 2026

    https://www.who.int/news-room/fact-sheets/detail/healthy-diet

  54. American Gut: an Open Platform for Citizen Science Microbiome Research (opens in a new tab)

    mSystems (McDonald et al.), 2018

    https://pubmed.ncbi.nlm.nih.gov/29795809/

  55. To grow up healthy, children need to sit less and play more (opens in a new tab)

    World Health Organization, 2019

    https://www.who.int/news/item/24-04-2019-to-grow-up-healthy-children-need-to-sit-less-and-play-more

  56. Blue-light filtering spectacle lenses for visual performance, sleep, and macular health in adults (opens in a new tab)

    Cochrane Database of Systematic Reviews (Singh et al.), 2023

    https://pubmed.ncbi.nlm.nih.gov/37593770/

  57. No consensus on causality of spine postures or physical exposure and low back pain: A systematic review of systematic reviews (opens in a new tab)

    Journal of Biomechanics (Swain et al.), 2020

    https://pubmed.ncbi.nlm.nih.gov/31451200/

  58. What low back pain is and why we need to pay attention (opens in a new tab)

    The Lancet (Hartvigsen et al.), 2018

    https://pubmed.ncbi.nlm.nih.gov/29573870/

  59. Knuckle cracking and hand osteoarthritis (opens in a new tab)

    Journal of the American Board of Family Medicine (deWeber et al.), 2011

    https://pubmed.ncbi.nlm.nih.gov/21383216/

  60. Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis (opens in a new tab)

    PLoS One (Cain et al.), 2025

    https://pubmed.ncbi.nlm.nih.gov/39879231/

  61. Acute cooling of the feet and the onset of common cold symptoms (opens in a new tab)

    Family Practice (Johnson, Eccles), 2005

    https://pubmed.ncbi.nlm.nih.gov/16286463/

  62. Association between sauna bathing and fatal cardiovascular and all-cause mortality events (opens in a new tab)

    JAMA Internal Medicine (Laukkanen et al.), 2015

    https://pubmed.ncbi.nlm.nih.gov/25705824/

  63. Healthy Habits: Antibiotic Do's and Don'ts (opens in a new tab)

    Centers for Disease Control and Prevention (CDC), 2025

    https://www.cdc.gov/antibiotic-use/about/index.html

  64. About Handwashing (opens in a new tab)

    Centers for Disease Control and Prevention (CDC), 2024

    https://www.cdc.gov/clean-hands/about/index.html

  65. How to keep your teeth clean (opens in a new tab)

    NHS, 2025

    https://www.nhs.uk/live-well/healthy-teeth-and-gums/how-to-keep-your-teeth-clean/

  66. Ambient (outdoor) air pollution (fact sheet) (opens in a new tab)

    World Health Organization, 2024

    https://www.who.int/news-room/fact-sheets/detail/ambient-(outdoor)-air-quality-and-health

  67. Deafness and hearing loss (fact sheet) (opens in a new tab)

    World Health Organization, 2026

    https://www.who.int/news-room/fact-sheets/detail/deafness-and-hearing-loss

  68. Effect of Time Spent Outdoors at School on the Development of Myopia Among Children in China: A Randomized Clinical Trial (opens in a new tab)

    JAMA (He et al.), 2015

    https://pubmed.ncbi.nlm.nih.gov/26372583/

  69. Ultraviolet radiation (fact sheet) (opens in a new tab)

    World Health Organization, 2022

    https://www.who.int/news-room/fact-sheets/detail/ultraviolet-radiation

  70. Ultraviolet radiation (fact sheet) (opens in a new tab)

    World Health Organization, 2022

    https://www.who.int/news-room/fact-sheets/detail/ultraviolet-radiation

  71. Ultraviolet radiation (fact sheet) (opens in a new tab)

    World Health Organization, 2022

    https://www.who.int/news-room/fact-sheets/detail/ultraviolet-radiation

  72. How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing (opens in a new tab)

    Frontiers in Human Neuroscience (Zaccaro et al.), 2018

    https://pubmed.ncbi.nlm.nih.gov/30245619/

  73. Fatal and nonfatal drowning outcomes related to dangerous underwater breath-holding behaviors - New York State, 1988-2011 (opens in a new tab)

    MMWR, CDC (Boyd et al.), 2015

    https://pubmed.ncbi.nlm.nih.gov/25996093/

Pillars of health

  1. World Health Organization 2020 guidelines on physical activity and sedentary behaviour (opens in a new tab)

    British Journal of Sports Medicine (Bull FC et al.), 2020

    https://pubmed.ncbi.nlm.nih.gov/33239350/

  2. Physical activity — fact sheet (opens in a new tab)

    World Health Organization, 2024

    https://www.who.int/news-room/fact-sheets/detail/physical-activity

  3. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts (opens in a new tab)

    The Lancet Public Health (Paluch AE et al.), 2022

    https://pubmed.ncbi.nlm.nih.gov/35247352/

  4. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies (opens in a new tab)

    British Journal of Sports Medicine (Momma H et al.), 2022

    https://pubmed.ncbi.nlm.nih.gov/35228201/

  5. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society (opens in a new tab)

    Sleep (Watson NF et al.), 2015

    https://pubmed.ncbi.nlm.nih.gov/26039963/

  6. Seven or more hours of sleep per night: A health necessity for adults (opens in a new tab)

    American Academy of Sleep Medicine, 2015

    https://aasm.org/seven-or-more-hours-of-sleep-per-night-a-health-necessity-for-adults/

  7. Prevalence of Healthy Sleep Duration among Adults — United States, 2014 (opens in a new tab)

    MMWR, CDC (Liu Y et al.), 2016

    https://pubmed.ncbi.nlm.nih.gov/26890214/

  8. Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies (opens in a new tab)

    Sleep (Cappuccio FP et al.), 2010

    https://pubmed.ncbi.nlm.nih.gov/20469800/

  9. Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study (opens in a new tab)

    Sleep (Windred DP et al.), 2024

    https://pubmed.ncbi.nlm.nih.gov/37738616/

  10. Stress — questions and answers (opens in a new tab)

    World Health Organization, 2026

    https://www.who.int/news-room/questions-and-answers/item/stress

  11. Hypertension — fact sheet (opens in a new tab)

    World Health Organization, 2025

    https://www.who.int/news-room/fact-sheets/detail/hypertension

  12. Cancer — fact sheet (opens in a new tab)

    World Health Organization, 2026

    https://www.who.int/news-room/fact-sheets/detail/cancer

  13. Global immunization efforts have saved at least 154 million lives over the past 50 years (opens in a new tab)

    World Health Organization, 2024

    https://www.who.int/news/item/24-04-2024-global-immunization-efforts-have-saved-at-least-154-million-lives-over-the-past-50-years

  14. Приказ Минздрава России от 27.04.2021 № 404н «Об утверждении Порядка проведения профилактического медицинского осмотра и диспансеризации определенных групп взрослого населения» (opens in a new tab)

    Минздрав России (текст на garant.ru), 2021

    https://www.garant.ru/products/ipo/prime/doc/401314440/

  15. No level of alcohol consumption is safe for our health (opens in a new tab)

    WHO Regional Office for Europe, 2023

    https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health

  16. Alcohol — fact sheet (opens in a new tab)

    World Health Organization, 2024

    https://www.who.int/news-room/fact-sheets/detail/alcohol

  17. Tobacco — fact sheet (opens in a new tab)

    World Health Organization, 2026

    https://www.who.int/news-room/fact-sheets/detail/tobacco

  18. Tobacco: health benefits of smoking cessation (opens in a new tab)

    World Health Organization, 2020

    https://www.who.int/news-room/questions-and-answers/item/tobacco-health-benefits-of-smoking-cessation

  19. Healthy diet — fact sheet (opens in a new tab)

    World Health Organization, 2026

    https://www.who.int/news-room/fact-sheets/detail/healthy-diet

  20. Sodium reduction — fact sheet (opens in a new tab)

    World Health Organization, 2026

    https://www.who.int/news-room/fact-sheets/detail/salt-reduction

  21. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality — a systematic review and dose-response meta-analysis of prospective studies (opens in a new tab)

    International Journal of Epidemiology (Aune D et al.), 2017

    https://pubmed.ncbi.nlm.nih.gov/28338764/

  22. Health effects of dietary risks in 195 countries, 1990–2017: a systematic analysis for the Global Burden of Disease Study 2017 (opens in a new tab)

    The Lancet (GBD 2017 Diet Collaborators), 2019

    https://pubmed.ncbi.nlm.nih.gov/30954305/

  23. American Gut: an Open Platform for Citizen Science Microbiome Research (opens in a new tab)

    mSystems (McDonald D et al.), 2018

    https://pubmed.ncbi.nlm.nih.gov/29795809/

  24. Social connection linked to improved health and reduced risk of early death (opens in a new tab)

    World Health Organization, 2025

    https://www.who.int/news/item/30-06-2025-social-connection-linked-to-improved-heath-and-reduced-risk-of-early-death

  25. Social relationships and mortality risk: a meta-analytic review (opens in a new tab)

    PLoS Medicine (Holt-Lunstad J et al.), 2010

    https://pubmed.ncbi.nlm.nih.gov/20668659/

  26. Loneliness and social isolation as risk factors for mortality: a meta-analytic review (opens in a new tab)

    Perspectives on Psychological Science (Holt-Lunstad J et al.), 2015

    https://pubmed.ncbi.nlm.nih.gov/25910392/

  27. Long working hours increasing deaths from heart disease and stroke: WHO, ILO (opens in a new tab)

    World Health Organization, International Labour Organization, 2021

    https://www.who.int/news/item/17-05-2021-long-working-hours-increasing-deaths-from-heart-disease-and-stroke-who-ilo

  28. Spending at least 120 minutes a week in nature is associated with good health and wellbeing (opens in a new tab)

    Scientific Reports (White MP et al.), 2019

    https://pubmed.ncbi.nlm.nih.gov/31197192/

  29. Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials (opens in a new tab)

    Scientific Reports (Fincham GW et al.), 2023

    https://pubmed.ncbi.nlm.nih.gov/36624160/

  30. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis (opens in a new tab)

    JAMA Internal Medicine (Goyal M et al.), 2014

    https://pubmed.ncbi.nlm.nih.gov/24395196/

  31. Purpose in Life and Its Relationship to All-Cause Mortality and Cardiovascular Events: A Meta-Analysis (opens in a new tab)

    Psychosomatic Medicine (Cohen R et al.), 2016

    https://pubmed.ncbi.nlm.nih.gov/26630073/

  32. Association Between Life Purpose and Mortality Among US Adults Older Than 50 Years (opens in a new tab)

    JAMA Network Open (Alimujiang A et al.), 2019

    https://pubmed.ncbi.nlm.nih.gov/31125099/

  33. Leading a meaningful life at older ages and its relationship with social engagement, prosperity, health, biology, and time use (opens in a new tab)

    PNAS (Steptoe A, Fancourt D), 2019

    https://pubmed.ncbi.nlm.nih.gov/30617082/

  34. Volunteering and Subsequent Health and Well-Being in Older Adults: An Outcome-Wide Longitudinal Approach (opens in a new tab)

    American Journal of Preventive Medicine (Kim ES et al.), 2020

    https://pubmed.ncbi.nlm.nih.gov/32536452/

Specialists

  1. Федеральный закон от 21.11.2011 № 323-ФЗ, ст. 69 «Право на осуществление медицинской деятельности и фармацевтической деятельности» (opens in a new tab)

    КонсультантПлюс, 2011

    https://www.consultant.ru/document/cons_doc_LAW_121895/98a80fd762a317ef6db889d0a50447e695e03e05/

  2. Федеральный закон от 04.05.2011 № 99-ФЗ «О лицензировании отдельных видов деятельности», ст. 12 «Перечень видов деятельности, на которые требуются лицензии» (opens in a new tab)

    КонсультантПлюс, 2011

    https://www.consultant.ru/document/cons_doc_LAW_113658/6a4a5b5468ba8b99831699f7d048d2a5d7710610/

  3. Федеральный закон от 21.11.2011 № 323-ФЗ «Об основах охраны здоровья граждан в Российской Федерации», ст. 36.2 «Особенности медицинской помощи, оказываемой с применением телемедицинских технологий» (opens in a new tab)

    КонсультантПлюс, 2011

    https://www.consultant.ru/document/cons_doc_LAW_121895/ccf02734a76e335943ae86f86b319d6035cca374/

  4. Федеральный закон от 13.03.2006 № 38-ФЗ «О рекламе», ст. 24 «Реклама лекарственных средств, медицинских изделий и медицинских услуг…» (opens in a new tab)

    КонсультантПлюс, 2006

    https://www.consultant.ru/document/cons_doc_LAW_58968/8fbc3d05dbc778e17bfc1b45fb7339df525c1985/

  5. Правила AbsoLive (opens in a new tab)

    AbsoLive, 2026

    https://abso.live/legal/rules

Home and About

  1. Constitution of the World Health Organization (opens in a new tab)

    World Health Organization, 1946

    https://www.who.int/about/governance/constitution

  2. Устав (Конституция) Всемирной организации здравоохранения (opens in a new tab)

    Всемирная организация здравоохранения, 1946

    https://www.who.int/ru/about/governance/constitution

  3. Приказ Минздрава России от 27.04.2021 № 404н «Об утверждении Порядка проведения профилактического медицинского осмотра и диспансеризации определенных групп взрослого населения» (opens in a new tab)

    Минздрав России (текст: система ГАРАНТ), 2021

    https://base.garant.ru/401414440/53f89421bbdaf741eb2d1ecc4ddb4c33/