Natural healthy lifestyle tips
November 06, 2019
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What is a healthy lifestyle?
A
healthy lifestyle refers to habits that are beneficial to health, manifested
as: eating healthy, exercising, not smoking, not drinking alcohol, maintaining
psychological balance, getting enough sleep, and paying attention to daily
hygiene.
A
healthy lifestyle can not only help reduce infectious diseases, but also
prevent and control the basis of chronic non-communicable diseases such as
cardiovascular and cerebrovascular diseases, malignant tumors, respiratory
diseases, and diabetes.
Unhealthy lifestyles will not only lead to chronic illness, but also worsen the condition of patients with chronic illness and affect the effects of care, and bring serious harm to public health.
A reasonable diet
1. Choose as much food as possible every day.
Every day, five types of food such as cereals and potatoes, animal foods, nut milk and legumes, vegetables and fruits, algae and pure energy foods can be eaten.
Food choices must consider their own physical condition. For example, obese people should choose foods as low in energy, high in fat as much as possible. Lactose intolerance prefers low-lactose milk and its products.
2. Guaranteeing adequate amount of cereal intake every day, with thickness.
Cereal is the mainstay of traditional Chinese food and the best basic food. Feeding pigs with plant foods can prevent cardiovascular and cerebrovascular diseases, diabetes, and cancer.
Maintain the right amount of cereal intake per day, generally 400 grams from 400 grams per day for adults. Always eat coarse grains, whole grains, and whole grains, it is best to eat 50 grams of 100 grams a day.
3. Eat more vegetables, preferably half of the dark vegetables.
Vegetables have a high water content, low energy and are rich in phytochemicals, they are an important source of micronutrients, dietary fiber, and antioxidants. Dark vegetables refer to dark green, red, orange, and purple vegetables, rich in carotene, especially beta-carotene. Eating more vegetables is important for maintaining health, maintaining normal intestinal function, increasing immunity, and reducing the risk of chronic diseases such as obesity, diabetes, and hypertension.
4. Control cooking oil, and intake per person per day must not exceed 25 grams or 30 grams.
Choose a cooking method that is good for your health. When cooking food, try not to cook oil or use a little cooking oil, such as steaming, boiling, boiling, steaming, stirring, and frying.
Eat less fried food such as fried chicken feet, french fries, fried chicken wings, fried donuts, etc.
Try not to cook by cooking animal fat, like lard.
5. Limit salt intake. Salt intake in healthy adults (including salt in soy sauce and other foods) does not exceed 6 grams per day.
Be aware of bad saltiness and excess salt and soy sauce. You can add vinegar and other seasonings when cooking, improve the taste of cuisine, and help you adapt to foods that are less salty.
Use low-sodium salt, reduce soy sauce, and try eating fewer pickles, preserved foods, and other salty foods. Try not to drink soup, the salt content of the soup is high. When the dishes are cooked, put salt in front of the pan.
Light exercise
1. Reduce static life in everyday life.
Physical activity can include four aspects of housework, transportation, work and leisure activities. Active physical activity has many health benefits, including reducing the risk of premature death and reducing the risk of various chronic diseases such as cardiovascular and brain diseases. Stroke, type 2 diabetes, hypertension, cancer, osteoporosis and arthritis, obesity, depression, etc.
Take care of homework, such as cooking, washing, cleaning, caring for greenery and pets. Minimize static activities such as sitting or lying down watching TV, reading and using computers, and doing some physical activities while doing this activity, such as stretching limbs and standing still. Participate in various sports during leisure time.
2. Develop regular exercise habits.
To improve heart palpitations, musculoskeletal health, and improve body balance and coordination, you need to exercise with a certain intensity regularly.
Children and adolescents aged 5-17 must have moderate to high physical activity or moderate exercise for a minimum of 60 minutes every day, while doing at least 3 high intensity exercises per week. Adults over the age of 18 undergo at least 150 minutes of moderate-intensity aerobic exercise every week, and at least 2 days a week to exercise great muscular endurance. Older people with poor mobility must have at least 3 days a week to improve their balance and prevent falls. Take part in outdoor fitness.
Take the necessary precautions to avoid sports injuries.
Exercise requires the necessary protective measures, if it cannot cause sports injuries, such as muscle ligaments, joint sprains, muscle spasms, etc.
Try to avoid high temperatures and cold during the day, especially when cold and windy, pay attention to drinking water and refill water. Do not exercise immediately after being hungry or eating fully. Warming up before exercising and conditioning after exercising. Adjustments to physical activity must be gradual and gradually increase the amount of activity.
Limit or stop smoking
1. Smoking is dangerous for health
Tobacco smoke contains more chemicals and compounds, hundreds of which are toxic, carcinogenic. Smokers have a higher risk of developing various cancers (especially lung cancer), heart disease, respiratory diseases, strokes and other fatal diseases.
2. Passive smoking is dangerous for health
Passive smokers contain a variety of harmful substances, which can increase the risk of coronary heart disease in non-smokers and increase the risk of lung cancer, which can cause sudden death syndrome, otitis media, and low birth weight.
3. The faster you stop smoking, the healthier it is.
The sooner you stop smoking, the better. It's not too late to stop smoking.
Smokers do not smoke for 30 minutes, the heart rate will go down, 12 hours non-smoking, the body's carbon monoxide levels can be returned to normal; half a month to 3 months without smoking, lung function can be improved, 9 months not smoking, coughing and shortness of breath will be reduced, the risk of coronary heart disease is reduced by half after one year stopping smoking, the risk of oral cancer, larynx and esophagus is reduced by half after cessation smoking 5 years, the risk of lung cancer is reduced by half after cessation of smoking 10 years.
4. Stop drinking alcohol.
Uncontrolled drinking can reduce appetite and reduce food intake, which results in multiple nutritional deficiencies, acute and chronic alcoholism, alcoholic fatty liver, and severe alcoholic cirrhosis. Excessive drinking also increases the risk of diseases such as high blood pressure, stroke and certain cancers, and can cause an increase in accidents and violence, endanger personal health and social stability.
Psychological balance
Things that are unsatisfactory in real life are always difficult to avoid. If you cannot calm down, it can easily cause psychological imbalances, which cause physical and mental illness.
1. Don't sue yourself
Everyone has their own ambitions. To avoid frustration, goals and requirements must be set in their own abilities. If you value the achievements that you have made, your mood will be naturally comfortable.
2. Don't fight with people anywhere
Some people are psychologically out of balance, just because they fight with people everywhere, making them often nervous. The fact is, people must live in harmony, as long as you are not hostile to others, other people will not be your enemy.
3. Temporary dilemma
In fact, when you are frustrated, you have to temporarily lay down your problem and do what you like to do, like sports, playing, reading, and appreciation. After your peace of mind, you will face your own problems and think of solutions.
4. Concession appropriate
Dealing with several problems in work and life, as long as the main premise is not affected, there is no need to impose excessive non-main problems to reduce their own problems.
5. Active entertainment
The right entertainment in life not only regulates emotions, relieves stress, but also increases new knowledge and fun.
6. Changes in Satisfaction
Whether it's glory and contempt, ups and downs, gains and losses, often not dependent on personal will, transfer of honor and disgrace, indifferent to fame and wealth, to achieve psychological balance is a great joy.
The first choice of the right hours of exercise
For health, youth is not capital. If you don't manage your body now, after 30 years old, you will find that your health problems will come to you one by one. I hope to share the schedule with the following. Can help you change bad habits.
Get up at 7:00
7:00 is the best time to wake up, the body is ready for everything.
Turn on the table lamp, tell each part of the body, wake up from sleep as soon as possible, and adjust the biological clock.
When you wake up, you need to drink a cup of warm water, which is very important for thousands of chemical reactions in your body. Drinking water helps every cell that lacks water to regain energy.
7: 20-8: 00 for breakfast
Breakfast must be eaten, nothing can be explained!
A focused work study in the morning requires normal blood sugar to be maintained, so it is necessary to prepare a healthy breakfast for him.
8: 30-9: 00 Avoid exercise
Early morning is not the best time to exercise, because the immune system is the weakest at the moment, you can choose to walk to work, but this is very healthy.
9: 00-10: 30 to arrange the most difficult work
The best time to study, the clearest mind, and the clearest period of time.
Don't spend valuable time watching movies and visiting Taobao.
11:00 to eat fruit
Fruit in the morning is golden, and fruit nutrition can be fully adopted by the body.
At this point, there may be some decrease in blood sugar, so the body cannot concentrate on work, fruit is the best food.
12: 00-12: 30 noon
Don't forget to eat more beans at lunch.
Beans are good food, rich in fiber and protein, do not patronize meat, eat more beans.
13: 00-14: 00 Take a nap
A 30-minute lunch break will get you energized and, more importantly, healthier.
Visiting Taobao and chatting cannot help you reduce your sleepiness, instead, you will be more sleepy after quitting. The best way to rest of course is to take a nap.
16:00 a cup of yogurt
Yogurt is a healthy, carefree snack.
Yogurt can keep blood sugar stable while helping the intestine digest, and research has found that drinking yogurt is good for the health of the cardiovascular system.
19:00 best practice time
Rest after dinner and start your practice. You can choose a relatively gentle walk, or jog or swim, exercise according to your personal needs, both to enjoy the heat of dinner, but also to easily lose weight. The most important thing is that you not only exercise for more than 40 minutes, but also for a long time.
20:00 Watch TV or read a book
If you work too hard, watch TV or books and magazines, but it will make you more relaxed and relaxed. If you want to learn more about it yourself, it's better to read some professional books, which are very important for your personal accumulation.
22:00 Hot shower
Hot shower
Helps the body to be cool and clean, which is good for relaxation and sleep.
22:30 Sleeping
Go to sleep
To ensure adequate sleep and various body systems, it is time to sleep.
The second choice of proper training hours
This shows that healthy lifestyle management is the most important strategy in personal health management that emerged. A healthy lifestyle needs to be cultivated, and the initiative to cultivate is within the person himself. The concept of lifestyle management is to emphasize that individuals are responsible for their own health.
Lifestyle management is achieved through the following steps:
1. Education transfers knowledge, builds attitudes, and changes behavior;
2. The incentive to correct behavior through measures such as positive reinforcement, negative reinforcement, promotion of feedback, and punishment.
3. Training Through a series of training and participatory experiences, train individuals to master behavior correction techniques.
4. Marketing uses social marketing techniques to promote healthy behavior, create a healthy environment, and promote individuals to change unhealthy behaviors.
The essence of healthy lifestyle management is developing good living habits. For a long time, people have developed their own set of health plans. Executives rely on perseverance and consciously carry it out. Because they are more boring and difficult to obey, they are usually eliminated. With the rise of the mobile Internet, healthy lifestyle management methods have also changed. A series of mobile Internet health management tools provide people with many conveniences, making lifestyle development more attractive and more motivated people.
Brushing time
Three minutes after eating is the best time to rinse and brush your teeth. At this time, food in the mouth begins to break down food residues, and the acid produced tends to damage the enamel and damage the teeth. Brushing your teeth at night is better than brushing your teeth in the morning. Because, during the day, some things will clog your teeth. If you don't brush your teeth before going to sleep, food will ferment and rot overnight, and bacteria will multiply. Lactic acid will seriously damage the gums, causing dental caries (worm teeth) or periodontal disease. Inflammation. So brush your teeth at night.
Milk time
Milk is rich in calcium. Drinking before bed can compensate for low blood calcium levels at night and protect bones. At the same time, milk has a hypnotic effect. Drink a cup of milk in the morning to add protein and energy in the morning to make breakfast more nutritious and healthy. But it is best not to only drink milk so that high-quality protein waste is consumed as direct energy, so it is necessary to consume foods that contain carbohydrates such as bread.
Fruit time
The best time to eat fruit is one hour before eating. Fruit is raw food, it is best to eat raw food and then eat cooked food. Note that about an hour before eating, instead of eating fruit and then dinner!
Tea time
The best time to drink tea is one hour after eating. It is very unscientific to drink hot tea immediately after eating. Because tanic acid in tea can combine with iron in food, it becomes insoluble iron salt, which interferes with the body's absorption of iron.
Time goes on
45 minutes to an hour after eating, 20 minutes on foot, consume the most calories. If you walk two hours after eating, the effect will be better. Note that it is best not to walk immediately after eating.
Edit bath time
Before going to bed every night, take a warm bath to relax the muscles of the body, reduce fatigue, and reduce stress.
Sleeping time
Naps are the best between 11 and 1 pm, especially for the heart. Half an hour after eating, you can sleep and sleep briefly, from half an hour to 40 minutes. At night, it's better to sleep from 10:00 to 11:00, because someone's deep sleep is from midnight to three in the middle of the next day, and people can enter deep sleep after one and a half hours of sleep.
Practice time
Night training is most beneficial because the physical activity of the human body or the body's ability to adapt is best divided in the afternoon or near dusk. At this time, the tastes, eyesight, hearing, and feelings of others are the most sensitive, the body's coordination ability is the strongest, especially the heart rate and blood pressure is relatively stable, which is most suitable for exercise.