1, what should I pay attention to in health preservation?
1. Give up dieting and adopt a new lifestyle: when people are young, they are always trying to lose weight, diet, take medicine and exercise for beauty. The effect may be gratifying or harmful. But once you are over 30, your figure has nothing to do with dieting, and a hunger strike can't change your figure. The only way to lose weight is to eat, eat healthily and eat with heart. First of all, we should eat healthy, mainly fresh vegetables and fruits. Protein and vitamins should be supplemented at ordinary times, and foods such as sugar and additives should be avoided. You must also be able to eat and stop, eat when you say it, and stop when you say it, and correctly grasp this degree.
Cooking for yourself is a pleasure: many people can't cook now, especially girls. There used to be a saying that "to grasp a man's heart, you must first grasp the taste of a man." Now women scoff at this statement, and only men who can cook are more attractive. But for women after the age of 30, cooking by themselves can better control their daily diet, so that they can not only cook according to their own preferences, but also choose the nutrition of their own food, and they can give priority to choosing the materials you are most interested in to start cooking. When cooking becomes a habit, you will enjoy cooking very much. I hope that women of all ages can learn to cook and cook a delicious meal for themselves and their families. You will feel happy and healthy.
3. Develop a good habit of taking a nap: Do you think only children need a nap? How is that possible? Does that mean you are an adult when you want to sleep? No, in fact, we should form good sleep habits, instead of sleeping whenever we want. Regular sleep time can help us control our weight better, relieve all kinds of stress in life, and make our skin elastic and wrinkle-free.
4, nothing to learn yoga or meditation: at the age of 30, I began to pay attention to health and fitness, and I did yoga when I was free, because it can improve our flexibility, reduce blood pressure and stress response ability, and enhance our lives. Besides yoga, we can also meditate, which helps our brain cells to be active and enhance immunity. Suppress depression and anxiety. Before the age of 30, no one will do these activities at all, and they are always busy with work, family and children. After the age of 30, the pace of life slowly decreases. We can choose fitness exercises that suit us, especially women. Yoga can change our health problems.
5. Practice your balance ability: We always think that slipping is something for the elderly, but we don't know that middle-aged people in their thirties and forties also have such dangerous situations. Therefore, before the age of 30, we should improve our balance ability, and don't wait until we fall to study, because these abilities begin to decline slowly at the age of 40, and practicing yoga often can change our sense of balance.
6, often use sunscreen: ultraviolet rays are the biggest enemy of our skin, especially women who love beauty. However, you can't stay at home all the time, but always go out. Your body must bask in the sun for 20 minutes to supplement the vitamin D needed by the human body, so we can't avoid ultraviolet rays. However, we can minimize the damage caused by ultraviolet rays, do a good job of sun protection when going out, avoid direct sunlight on the arms and thighs, apply anti-ultraviolet sunscreen, and reduce age spots and wrinkles caused by sunlight. Supplementing adequate vitamin D3 every day can reduce the incidence of other cancers such as breast cancer.
7. Vitamin A supplementation at night: Vitamin A can effectively repair sunburn caused by strong light, especially suitable for women after the age of 30. At this time, their skin problems are already very serious. If they are exposed to strong light and not well repaired, it will be difficult to repair them in the future. Therefore, we can use vitamins to care for the skin at night, because sunlight will destroy the properties of vitamin A. At night, skin care can increase the elastic fiber of protein, supplement collagen and keratin acid, and make us young and energetic.
With the growth of age, the health condition of the body is getting worse and worse, so health care is something that every woman should pay attention to. Let's go and see how women sleep well.
2. How do women sleep well?
1. Take calcium tablets before going to bed: Trace elements such as calcium and magnesium can reduce heart rate and blood pressure, relax muscles and nerves, and then improve sleep quality. Researchers at Stanford University in the United States found that supplementing 400-500 mg of calcium (and the same amount of magnesium) before going to bed can make 76% of women fall asleep more easily and wake up more energetic.
2, get up early to write a plan, remember troubles before going to bed: Yale University in the United States found that paying attention to what you do every day can help alleviate night anxiety and improve the quality of sleep. When you get up every morning, write down the to-do list of the day and cross it off after you finish it. Prepare paper and pens at the bedside and write down all kinds of troubles before going to bed. Researchers at UCLA found that this can speed up sleep by 30%.
3. Abdominal breathing can easily improve sleep: there are many ways to relax, including abdominal breathing, muscle relaxation, self-suggestion, meditation and even hypnosis. Although these procedures are different, they are all based on relaxation therapy. Physiologically, they can not only inhibit excessive autonomic nervous system activities to help patients relax, but also have two other functions: (1) promoting the decline of ADHD at the psychological level; (2) In the case of physical and mental relaxation, guide sleep to appear. In contrast, "abdominal breathing" is a way of breathing that can inhale the most oxygen. This method of slow and deep breathing can stimulate the relaxed parasympathetic nervous system of the supervisor, reduce the excessive tension of body and mind, help relieve anxiety and anxiety, and also strengthen the discharge of waste in the body through deep breathing. So if you can keep practicing for several months, it will be helpful for insomnia caused by stress.
4. Don't sleep with your stomach full of oil and water: Chinese medicine says that "stomach disharmony makes you uneasy". If you eat too much before going to bed, your stomach will have to work overtime. A full stomach of food will constantly stimulate your brain and keep it excited. Where can I talk about sleeping peacefully? Don't drink tea before going to bed. Tea contains caffeine and other substances, which will stimulate the central nervous system and make people excited, making it more difficult to fall asleep. Of course, you can't go to bed hungry. If you feel hungry before going to bed, you can eat some soft food properly and rest for a while before going to bed. Drinking a glass of milk or honey before going to bed will help improve the quality of sleep, get enough sleep, and menstruation will of course get better every month.
5. Don't leave any "souvenirs" on your body except pajamas: watches, jewelry, braces, bras, mobile phones and pleasing makeup. It is best to remove them all before going to bed. Although the radiation of watches and mobile phones is small, the accumulated low radiation is no less than standing under a high radiation source for one hour; Although jewelry has no radiation, heavy metal items will penetrate into the skin with sweat and hinder blood circulation; The possibility of sleeping with a bra is more than 20 times higher than that of people who wear a bra for a short time or don't wear a bra at all; Dentures or braces are easily swallowed and scratched during sleep, causing massive bleeding and even life-threatening; Beautiful makeup will clog pores and make menstrual skin dull.
Conclusion: After a tiring day, we can finally have a rest, but some people are getting more and more tired. Maybe it's because you sleep in the wrong way. You can refer to the methods introduced in Bian Xiao's article to let you have a good sleep and relieve fatigue.
3. Ways to improve insomnia
1, Baiziren Ningxin Sleeping Tea
Material: Semen Platycladi 15g, and proper amount of honey.
Brewing method: break the arborvitae seeds, put them in a casserole, and add water to decoct. Boil the juice and add honey to make tea.
Efficacy analysis: it can calm the heart and improve intelligence, moisten the intestines and relax the bowels. Suitable for people who have long lost their memory.
2. Albizia julibrissin sleep tea
Materials: Cortex Albizziae and Fructus Lycii each10g.
Brewing method: wash the above two materials with clear water respectively, then put them into a casserole and add a proper amount of clear water for decoction. After boiling, remove the residue and get the juice to drink tea.
Efficacy analysis: it can relieve depression, soothe the nerves, nourish the liver and improve intelligence, and is suitable for long-term insomnia caused by liver and kidney deficiency and neurasthenia.
3. Massage your ears to improve long-term insomnia
Press the ear hole with the palms of both hands, then let go and do it for 20 times in a row. Then massage the earlobe 20 times with two thumbs and forefinger from top to bottom, and then massage the earlobe 30 times in the same way, depending on the degree of fever in the ear. Before going to bed, touch your earlobe with your hand. When massaging the earlobe, the heartbeat slows down, which can relax the body and mind and help to improve insomnia.
4, tongue swallowing body fluid to prevent insomnia.
Insomnia patients lie in bed, close their eyes, and get rid of other thoughts. The tongue is slowly stirred up and down in the mouth, and saliva is slowly leached under the tongue. When it accumulates to a certain amount, it is swallowed edema for many times. After 10 minutes, it can cause fatigue and fall asleep. Some people yawn while carrying their tongues, which is normal and will soon fall asleep.