# Good health in the New Year # No accumulation of steps, no miles. If you don't accumulate small streams, you won't be a river. The same is true for health care, which is inseparable from daily accumulation!

At the beginning of the new year in 2022, we compiled 50 pieces of health knowledge related to all aspects of life for your reference!

Healthy sleep-10

1, don't sleep too much during the day, such as at noon, 20 minutes is enough.

2. Dimming the room lights at 2 hours before going to bed can improve sleepiness.

3, falling asleep at a relatively fixed time will form a conditioned reflex and make it easier to fall asleep.

4. Release your nervousness before going to bed, such as listening to music, drinking a cup of hot milk and soaking in a hot foot.

A bed is just a place to sleep. Try not to read, watch TV or play games in bed.

The doctor pointed out that different people have different sleep time.

7. It is recommended to sleep in supine position, because supine position has the largest stress area on the body and is not easy to cause local oppression.

8, don't think about it! I usually work overtime and stay up late, but I can't make up for it on weekends. Stay up late less, and sleep when you should.

9. Don't get up immediately after waking up in the morning, especially for the elderly. First lie in bed for 5 minutes, stretch, and then sit up slowly.

10. If poor sleep quality seriously affects normal life, we should also consider whether there are emotional disorders such as anxiety and depression, and seek medical advice in time.

Healthy eating-10 articles

1. According to the Dietary Guidelines for China Residents, the average daily food intake is more than 12, with more than 25 kinds per week.

2. Eat enough 1 kg of vegetables and half a catty of fruit every day. In addition to reaching the quantity, we must eat beautifully.

In order to ensure adequate nutrition, drink at least 300g of milk and eat a handful of nuts every day.

4. Don't eat too fast, chew about 20 times per bite, and it is recommended to eat for half an hour for lunch and dinner.

Reducing salt intake is the cheapest and simplest way to lower blood pressure. The salt intake per person per day should not exceed 6 grams.

6. High oil, fat and cholesterol are risk factors for hyperlipidemia. Don't use more than 30 grams of oil per person every day.

7. Eating too much sugar is related to poor diet, obesity and the risk of chronic diseases. It is best to control the intake of added sugar below 25 grams per person per day.

8. Add coarse grains to refined rice flour. When making porridge and white rice, you can add some buckwheat, oats, barley, millet, black rice and so on. You can also use corn and potatoes instead of some staple foods.

9, overeating, it hurts the heart! As the saying goes, eating seven or eight full points is easy to live a long and healthy life.

10, don't eat hot food, just eat it cold when it's out of the pot, take out the hot pot dishes and put them on a plate to dry for a while; Hot tea and soup should be cooled before drinking.

Healthy drinking water-10 item

1. Freshly squeezed juice and fruit and vegetable juice are not healthy drinks.

2. Sugar-free drinks are also unhealthy. "General Rules for Nutrition Labeling in prepackaged foods" stipulates that "sugar-free or sugar-free" means that the sugar content in solid or liquid food is not higher than 0.5g per 100g or100ml, and it is completely sugar-free.

The healthiest drink is boiled water. Adults drink boiled water 1500~ 1700ml every day.

Don't wait until you are thirsty to drink water. Drink a small amount of water many times, about 200 ml each time.

Drinking a cup of warm water before going to bed can reduce the blood viscosity in the morning, keep the blood flow unobstructed and prevent thrombosis.

It is not a good habit to drink tea immediately after a meal. It is better to drink tea after meals 1 hour.

7. Drinking is harmful and useless, and a healthy amount of drinking is not to touch alcohol.

Drinking vinegar and red wine can't soften blood vessels.

9. Drink less thick soup for a long time, and the number of votes in the soup is very high.

10, stop drinking bone soup to supplement calcium! The calcium content in bone soup is low and difficult to absorb. Dairy products are the best dietary source for calcium supplementation.

Health Sports-10

1. The Guiding Plan of Exercise Intervention for 26 Human Diseases issued by experts from School of Sports Science of Shanghai Sport University and Physical Education Department of Huainan Normal University points out that researchers have proved that exercise can play a positive role in the prevention and rehabilitation of diseases through exercise intervention for 26 diseases.

2, walking exercise, remember not to blindly spell the number of steps, should be gradual, do what you can, especially those who are obese or have joint diseases, should be alert to excessive weight-bearing walking to aggravate the wear and tear of articular cartilage.

3, warm-up before exercise, you can jog, stretch your upper limbs, bend forward and then stretch, turn around, squat and so on. To speed up the blood circulation of your muscles and quickly enter the state of exercise.

4. Middle-aged and elderly patients with hypertension and cardiovascular diseases should not exercise prematurely, and then go after the sun comes out.

If you always feel that you don't have time to exercise, you can get off early when you come home from work, and leave yourself a hiking stop to relax.

6. The real fat-reducing exercise is moderate-intensity exercise, and persistence is effective. The specific manifestations are increased breathing frequency, increased heartbeat, slight sweating, slight breathing but communication with people, and the heart rate should not exceed "170- age".

7. After strenuous exercise 1 hour, it is generally not recommended to overeat (you can drink water, eat biscuits and other digestible foods in moderation), take a bath, sleep, etc.

8. It is not advisable to exercise immediately after meals. It is best to rest for half an hour to 1 hour before doing soft activities or taking a walk after a full meal.

9. "Don't move at ordinary times, but move hard on weekends" is the wrong way to exercise, and exercise should become a habit. If the muscles do not suddenly bear excessive exercise load for a long time, it is easy to cause muscle strain.

10, the exercise place should be far away from the road, preferably in a quiet and clean place such as a park and a sports ground.