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Modern health preservation concept
With the gradual improvement of modern living standards, people pay more and more attention to health preservation, whether it is diet or exercise. Let me introduce you to the modern concept of health preservation, hoping it will be useful to you!

Modern concept of health preservation. Laughing is better than crying.

There is an old saying:? Do men cry lightly? . Later, scientists found that tears are the most effective way to reduce mental burden? Good prescription? . And this may also be the reason why women are less likely to induce myocardial infarction and stroke because of nervous tension than men. Others confirmed the health-keeping function of crying by enumerating the functions of tears. So, Japan has also appeared specifically? Why don't you cry, popular? Holding and crying? Decompression method.

However, a recent study by European and American psychologists found that some people feel worse after crying. Psychologists from the University of South Florida and Tilburg University in the Netherlands jointly conducted this study, and they recorded more than 3,000 crying experiences in detail. The results showed that13 participants' mood did not improve after crying, while110 participants' mood was worse after crying.

Why doesn't crying relieve sadness work? Researchers have found that crying has little regulatory effect on people with anxiety problems and people with depression or mania. Besides, for those who are emotionally numb and unable to express their feelings? Alexithymia? The more you cry, the sadder you get.

Crying makes people get rid of unhappiness because they can adjust their breathing by sniffling and calm their emotions with their bodies. However, many psychologists believe that crying should only be sobbing softly, not wailing, and the crying time should not be too long.

? Smile, ten years old? This is an old saying. Modern research has confirmed that laughter is really good for health. Laughter can make the muscles and joints of the whole body get beneficial activities and play a good regulatory role in various systems of the human body; Laughter can dilate the lungs and increase vital capacity, which is beneficial to the unobstructed respiratory tract; Laughter can strengthen heart function, accelerate blood circulation and keep blood pressure normal; Laughter can eliminate unhealthy emotions such as tension, depression and anxiety, and play a good regulatory role in the nervous system; Laughter can make you forget your troubles and worries, relieve physical pain and fatigue, and look full of energy; Laughter can also help you make friends, enhance mutual trust and have confidence in your work and career.

People who are in good health usually smile, and laughter is rooted in their hearts. Heart lock is boring, heart open is happy. Healthy people, first of all, are mentally healthy. They are open-minded, calm, calm and open-minded. Let yourself laugh, which can exercise and benefit the soul; Laughing with others can make spring everywhere. Always smiling and full of energy, not only makes you look young and chic, but also effectively improves your body's immunity and maintains vigorous vitality.

Recommend the scheme of laughing

○ Always think of some happy things.

○ Recall the jokes and humorous stories you have seen, and recall the scenes that make people laugh in film and television dramas.

○? Having fun alone is not as good as having fun with others? The happiness of others is your own happiness.

Modern concept of health preservation II. Slow motion

There is no doubt that exercise is good for health. However, people have a big misunderstanding about sports. Among them, the most common is that many people think that playing basketball, football, badminton and other competitive sports or strenuous long-distance running are all sports. However, a large number of studies have found that strenuous exercise can not only keep you healthy, but also affect your life span. It is reported that in the past ten years, the number of middle-aged men in their thirties and forties who died suddenly due to strenuous exercise has increased. On the one hand, this is related to the increase of hypertension and heart disease in men in their 30 s and 40 s, on the other hand, it is also related to choosing inappropriate exercise methods and pursuing too intense exercise frequency.

Therefore, the modern concept of health care emphasizes slow exercise. Slow motion includes two concepts. The first one refers to the slow-motion mode. For example, yoga, jogging, Tai Ji Chuan, Tai Chi sword, Tai Chi soft ball and so on. The second finger moves slowly. Taking running as an example, jogging for more than 30 minutes is obviously better for your health than running for 5 minutes. Research shows that jogging can enhance respiratory function, increase vital capacity, improve human ventilation and ventilation ability, strengthen and thicken myocardium, and has the function of exercising and protecting the heart.

Another meaning of slow exercise is to choose the appropriate exercise mode, exercise time, exercise intensity and frequency according to everyone's different physique, work nature and the amount of exercise they can bear. For example, white-collar workers and sedentary people who have been engaged in manual labor for a long time cannot be exactly the same in choosing exercise methods and exercise time.

The recommended exercise plan for you

○ 60 minutes (or more) of moderate-intensity physical activity or 30 minutes (or more) of high-intensity physical activity every day.

○ Choose exercise according to age.

Teenagers mainly choose sports with flexible skills according to their personal hobbies, taking into account sports that have positive effects on height and figure. Such as: swimming, running, mountain climbing, skating and skiing, fitness gymnastics, ball games, parallel bars, martial arts, fitness equipment and so on.

Adults mainly choose strength and dynamic sports, with the purpose of strengthening muscles and bones, increasing functional reserves and improving health, such as non-competitive ball games, running, mountain climbing, cycling, resistance equipment sports, swimming and other sports.

Middle-aged and elderly people should choose sports with good safety, low load and gentle movements. Such as: hiking, jogging, fitness gymnastics, dancing, Taiji softball, Tai Ji Chuan (sword), swimming, etc.

○ Choose exercise according to physical function.

People who take part in physical exercise for the first time (including those who have a sports foundation in the past and have been interrupted for more than 2 months) are at a low level in physical function, agility, coordination, flexibility and strength. They should choose low-intensity, simple and easy-to-operate sports, such as jogging, brisk walking, fitness gymnastics and so on. You can also repeat the technical projects you have mastered before, such as swimming, table tennis, badminton, tennis and Tai Ji Chuan. However, it is not appropriate to enter the intense and antagonistic exercise immediately, because the body's function and quality are at a low level and the cardiopulmonary function is in an inert state. If you suddenly accept strenuous exercise, it is very easy to cause exercise fatigue and soft tissue injury. We should follow the principle of three-thirds system and integrate it into physical exercise. That is to say, leisure sports activities are selected in the first three days, low-intensity and simple projects are selected for adaptive exercise in the last three days, and close to formal exercise is done in the last three days, and the amount of exercise is gradually increased. After nine days of exercise, the physical function and quality level have been improved to a certain extent before entering the formal exercise plan.

○ Choose appropriate exercise according to the purpose of exercise.

To prevent and treat hyperosteogeny and neck, shoulder, back and leg pain, we should choose exercises to improve joint flexibility. Such as Tai Ji Chuan, Taiji softball, aerobics, swimming, auxiliary fitness equipment, etc.

To prevent and treat cardiovascular and cerebrovascular diseases, such as hypertension, arteriosclerosis, and insufficient blood supply to the heart and brain, we should choose exercises with no load and steady movements, such as hiking, mountain climbing (not suitable for middle-aged and elderly people with joint diseases), swimming, Tai Ji Chuan, Tai Chi soft ball, fitness gymnastics, etc.

To prevent and treat respiratory diseases, such as chronic tracheitis and cor pulmonale, we should choose fitness gymnastics, hiking, swimming, Tai Ji Chuan, Taiji softball, mountaineering and other sports, and the amount of exercise should be small. In winter, outdoor sports should be avoided or respiratory tract should be protected against cold, such as wearing masks and neck scarves.

In order to improve immunity, we should choose sports to improve immunity and anti-oxygen free radicals, such as hiking, mountaineering, fitness gymnastics, Tai Ji Chuan (sword), Taiji softball, swimming and small ball games.

Related connection

Postmenopausal strenuous exercise increases the risk of ovarian cancer.

A project that has been going on for 15 years? Iowa Women's Health Study? Studies have found that frequent strenuous exercise may increase the risk of ovarian cancer in postmenopausal women.

The study recruited more than 40,000 women aged 55-69. 15 years later, the risk of ovarian cancer in the most active women is 42% higher than that in the least active women. Exercising strenuous exercise more than four times a week increases the risk of illness by more than 1 times.

High myopia is easy to cause retinal detachment due to strenuous exercise.

Patients with high myopia should regularly check their fundus, vision and optometry, and should not engage in strenuous exercise and heavy physical labor to avoid head injury (especially around the eyeball). This is mainly to prevent retinal detachment. Relevant data show that13 patients with primary retinal detachment suffer from high myopia at the same time. This shows that the probability of retinal detachment in high myopia is quite large. Strenuous exercise, shaking head and high-intensity manual labor may induce retinal detachment.

Premature strenuous exercise affects height.

Children who engage in strenuous exercise too early will have a high impact. This is because excessive physical exertion will affect the nutritional supply of bones and muscles, and if coupled with insufficient nutritional supply, it will seriously affect the normal growth and development of the body and the growth of height. Children who participate in strenuous exercise too early will also inhibit the secretion of growth hormone and affect their height.

Modern health concept. simple diet

Consumption returns to nature, and life tends to be simple. After enjoying all kinds of life fun, people yearn for a simple lifestyle instead. It is difficult to evaluate the impact of simple life on human health and life expectancy with specific data. But the concept of life conveyed by simple life is increasingly recognized by people. Because of this, you can live comfortably without much thought, which is most beneficial to your physical and mental health. Simple life has become a fashion.

According to the modern concept of health preservation, a simple life does not mean poverty. It is a life that people choose after careful consideration, a life that expresses their true self, a rich, healthy, ordinary, harmonious and leisurely life, a life in which nature bathes in body and mind and seeks a balance between static and dynamic, and a noble life that is selfless, fearless and free from vulgarity. Simple life includes seemingly unimportant details in life, such as diet.

China's traditional culture is very particular about diet, with diverse dishes and complicated practices. Holidays are the pursuit of wealth. Moreover, more studies have found that people or regions who really live long have simple diets.

Okinawa, Japan is a world-famous longevity area, and Dayiwei Village belongs to Okinawa? Super longevity? Resort. This village with a population of about 3,500, with 80 residents over 90 years old, is known as the first healthy and longevity village in Japan.

For the health of the elderly, there are no valuable health medicinal materials, nor can they enjoy bird's nest, sea cucumber and shark's fin. They have been eating the same food for decades. Such a monotonous diet may be unimaginable. Japanese food research expert Matsunaga painted vegetables once walked into the kitchens of these old people to find out. In the kitchen of 104-year-old woman Dacang, her lunch recipe is: white rice, kelp bean curd bean sprout soup, bitter gourd fried pigskin, salted fish, dried fish mixed with vegetables. Each ingredient is so small that city residents who are used to eating large portions of food think that these are at most appetizers. Here, every family's dining table is similar, tofu, kelp, fish and vegetables are always the protagonists, but the practices are slightly different. ?

A simple diet plan recommended to you

○ stew more and fry less.

Simplifying cooking methods is an important measure to reduce oil intake and adjust taste. But simplification does not mean roughness. Although the stew method is simple, it is still delicious.

○ Eat cereals, vegetables, fruits and milk every day.

Cereals, vegetables, fruits and milk are the foods advocated in the Dietary Guide for China Residents. Although the variety is single, there are many varieties, and different combinations can have different flavors.

○ Less weight, more styles and more side dishes.

People in China pay special attention to weight in their diet. what do you think? Is the weight enough? Can reflect the sincerity of the host family, but this eating habit is not conducive to health. The correct way is not to have too many dishes per meal, with more side dishes and less main courses, such as Sichuan-style pork, which can appropriately reduce the amount of meat and increase some green peppers and onions.

Related connection

Fish: DHA (docosahexaenoic acid, commonly known as brain gold) in deep-sea fish (such as mackerel, salmon, cod, sardines, etc.) can improve memory and cognitive function, while EPA (English abbreviation for eicosapentaenoic acid, the main component of fish oil) can reduce neutral fat and bad cholesterol in blood, prevent arteriosclerosis, stroke and Alzheimer's disease.

Tofu: Soybean itself is rich in protein, but it is not easily digested and absorbed by human body. The processed tofu greatly improves the absorption rate of nutrients and increases the unique flavor. Tofu is the best source of protein, and it is also rich in calcium and magnesium.

Kelp: It has high nutritional value and is rich in protein, fat, carbohydrate, dietary fiber, calcium, phosphorus, iron, carotene, nicotinic acid and iodine. In Japan, kelp is considered as a panacea for immortality, which can prevent obesity, cardiovascular sclerosis, hypertension and heart disease.

Vegetables: The combination of various antioxidants in fruits and vegetables can resist aging very well. ? Eating vegetables regularly can reduce the risk of cancer by half? This is the result of an analysis of 200 studies in 17 countries by Dr. Bloch, a cancer research expert at the University of California, Berkeley. In particular, garlic, ginger, perilla and other vegetables have the best effect of improving resistance.

Modern concept of health preservation. sun-proof

Sunbathing was once considered a healthy lifestyle. Today, this concept is also questioned. Both the American Skin Cancer Foundation and the Dermatology Society insist that there is no? Safe tanning? This matter, constantly improve the early warning level, and even some people will be eager to tan (that is? Sun zhinian? ) is equal to addictive behaviors such as drug abuse and alcoholism.

Most dermatologists advise not to go out without sunscreen. They say this is not enough to resist UVB, which causes skin burns. UVA with longer wavelength and lower intensity will accelerate aging-it can even penetrate clouds and glass windows.

Why is sun protection considered more and more important? Experts say this is because the prevalence of skin cancer has increased significantly than before.

Of course, it also has many benefits to the human body, such as promoting blood circulation and metabolism and enhancing the absorption of calcium and phosphorus by the human body. In view of this, experts suggest that the sun must be moderate, because moderate sun exposure can prevent breast cancer, colon cancer, prostate cancer and other cancers. And according to different ages, the time spent in the sun is different.

Although we can't accurately predict who can safely bathe in the sun at present, we can make suggestions for a wide range of people:

People with fair skin, freckles, red hair or blonde hair, who are always sunburned instead of tanned, have the highest risk of skin cancer. According to the recommendations of the Skin Cancer Foundation, as long as you are in the sun, you should apply at least SPF30 sunscreen (SPF is the abbreviation of sun protection coefficient, SPF 30 means that sunscreen can resist 97% ultraviolet rays) and look for shade. People with brown or black skin have a much lower risk of skin cancer, although they may have melanoma. People with yellow skin and white skin should apply SPF 15 sunscreen when they go out from 10 to 4 pm, and find a cool place.

Recommended sun protection scheme for you

○ Don't go out without sunscreen. Eat more sunscreen fruits, such as watermelon.

○ Try not to be exposed to the sun at noon. ○ In addition to applying sunscreen, you may wish to take a sunscreen umbrella under the scorching sun.