1, hygienic habits after meals
1, rub your stomach
Traditional Chinese medicine believes that navel and abdomen are equivalent to intestinal glands of pyloric gland of stomach. Regular rubbing can accelerate gastrointestinal peristalsis, increase gastric juice, help digestion and normal excretion. Sun Simiao, the king of medicine, advocates "rubbing the abdomen with hot hands after meals" and thinks that "rubbing the abdomen after meals can cure all diseases". Rubbing the abdomen after meals can also be used as a benign stimulus, which is introduced into the brain through nerves and is beneficial to the regulation of endocrine function. Specific practice: put the palm of your hand on the abdomen and navel as the center, and massage slowly and gently clockwise and counterclockwise, 20 times each.
Step 2 rinse your mouth first
Zhang Zhongjing, an ancient medical scientist, pointed out, "Washing your teeth after meals makes your teeth unbeaten and tastes good." Gargling can remove food residues and some soft dirt in the mouth, reduce the number of bacteria in the mouth, and thus reduce the incidence of gastrointestinal diseases. The correct method of gargling is to put mouthwash or clear water into your mouth, close your mouth, then stir your cheeks and lips to make the solution fully contact with your teeth in your mouth, and rinse all parts of your mouth repeatedly with hydraulic power, so as to remove the food residue and soft dirt left in the gaps between your teeth.
Eat a handful of nuts after dinner.
Nuts have the function of protecting blood vessels and contain unsaturated fatty acids, vitamins and minerals beneficial to human body. It is recommended to eat a little every day, preferably not more than 20g, such as a handful of melon seeds or pistachios around 10. Usually it is better to eat half an hour after a meal, because nuts have a certain stomach nourishing effect, and eating after a meal is helpful for the digestion and absorption of nutrients.
Step 4 listen to a ditty
"Shou Shi Bao Yuan" said: "The spleen is good at music, and the sound will move." Especially for elderly friends, enjoying light music after meals is good for your health. Polish medical experts suggest that patients with stomach problems should listen to Bach's music records after every meal to make them recover from stomach problems. It is not recommended for the elderly to listen to noisy sounds, intense and passionate rhythms and lingering and sad tones, which will have a bad influence on mood and digestive function.
Step 5 take a break
"When you are full, you will get sick." Many elderly people dare not lie down immediately after meals and choose to take a walk, but this is not healthy. After a meal, the stomach is full, so it is necessary to ensure sufficient blood supply to the gastrointestinal tract for preliminary digestion. Get up and leave in a hurry at this time, and some blood will concentrate on the motor system, which will delay the secretion of digestive juice and destroy the normal digestion of the stomach. The correct way is to rest for 30 minutes after meals, which is helpful to promote gastrointestinal peristalsis and secrete gastrointestinal digestive juice. For the elderly with gastroptosis, it is best to lie down for a while after meals, because the gastroptor has a great influence, and lying down feels a little better. If you walk immediately after a meal, it will aggravate the damage of food to the stomach and small intestine and easily cause indigestion or abdominal pain.
2. Five Longevity Habits
1, drink plenty of water
Water can not only save lives, but also be the first element of longevity. Data from the CDC show that many diseases are caused by insufficient water intake. Develop a good habit of drinking water frequently, and take in fruit juice and various soups in moderation to increase water intake.
Step 2 eliminate stress
Laughter is the bane of stress. Don't worry about trifles, make your life easier. Don't burden yourself with unnecessary work, do as much as you can. In this way, you can choose what is most important to you, so as to realize your wish of longevity.
3. Eating habits of inverted pyramid
Your diet structure must be like a pyramid: based on an adequate breakfast, followed by a rich lunch, and certainly less dinner, just like the top of the pyramid. Remember not to go to bed immediately after a big meal. Be sure to eat more nuts and dried fruits and less French fries and fried snacks. You must follow these dietary rules every day to keep healthy.
Step 4 be optimistic
Optimists are more likely to have the belief of longevity. In the survey of centenarians in the United States, it is found that all the elderly are full of confidence in living to 100. This belief enables them to maintain good hygiene habits and fighting spirit in the face of life difficulties.
Step 5 help others
You can help the poor, share food with the hungry and lend a helping hand to those in need. Seeing others happy will make you happier. This can bring you a sense of self-satisfaction.
3. Exercise schedule after meals
First, half an hour after dinner:
In this half of the school, the most suitable thing is to rest, sit still, chat with family and friends after meals, and talk more about happy topics after meals. It can not only keep a good mood, but also ensure the best digestion of food. Some people say, "Take a walk after dinner and live to ninety-nine". Many people advocate taking a walk immediately after meals to promote digestion and lose weight. In fact, for this statement, the author thinks it is not scientific, nor is it completely impossible. It depends on everyone. For people with good physical fitness, a slight walk after meals is also good, but for many people with poor physical fitness or gastrointestinal diseases, we must pay attention. You must have a good rest after dinner to exercise moderately, even for a walk.
Secondly, after meals 1 to 1.5 hours:
At this time, the peak period of food digestion has basically passed, and general exercise is irrelevant. For example, walking and jogging can be done slowly, but remember to control strenuous exercise. Especially when you eat a lot of indigestible food with high protein and fat, I suggest you don't do strenuous exercise after this meal. If you plan to exercise, you'd better try to eat some digestible food. Reduce the burden on the stomach.
Next, two hours after dinner:
At this time, you can basically start all kinds of sports. It doesn't matter much. If you don't exercise, the next meal is not far away, so you won't have time to exercise. At this time, digestion has basically come to an end, and the body has entered a stable and balanced stage, which is also the most energetic time period. Running and playing ball with greater intensity is the best time. Warm reminder, remember to add more water when exercising.
Finally, let's briefly summarize:
In fact, how long you can rest after a meal depends mainly on your physical fitness, the quantity and quality of your diet at that time, and the amount and intensity of exercise afterwards. In daily life, we should form good habits and do what we can. Under normal circumstances, people who are healthy and exercise regularly can rest for an hour; As for those who are in poor health, it is recommended to have more rest. Exercise is a good thing. Don't miss your health instead, it's not worth the loss.