How to improve sleep quality?

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Everyone cares about these problems!

Collecting this Guide to Healthy Living will make you feel comfortable all year round ~

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Diet articles

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Eating breakfast on time: reducing the risk of stroke

From April 2065438 to April 2009, JACC, the top international medical journal, published a study, which proved that all deaths and cardiovascular deaths of people who never had breakfast increased significantly, especially stroke deaths.

The results showed that the risk of cardiovascular death, all-cause death and stroke increased by 87%, 19% and 239%, respectively.

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Eat 25 kinds: reduce cardiovascular and cerebrovascular diseases

The Healthy China Action (20 19-2030) recommends that the daily food intake should not be less than 12. Dietary Guidelines for China Residents suggest that the average daily intake of food is 12 or more, with more than 25 kinds per week.

A diversified diet should run through daily life.

Eat more fruits, vegetables, beans and their products with high vitamin and mineral content, as well as fish and seafood rich in albumin.

Intake of red meat (pork, beef and mutton, etc.). ) and saturated fatty acids should be reduced.

This diet is beneficial to reduce the risk of hypertension, cardiovascular disease, colorectal cancer and other diseases.

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Matching thickness: preventing diseases

Eating coarse grains in moderation can prevent diseases, because cellulose can inhibit the absorption of cholesterol, reduce hyperlipidemia, promote intestinal peristalsis and prevent constipation. Coarse grains contain a lot of B vitamins, especially vitamin B 1, which can prevent beriberi.

It is generally recommended that coarse grains: flour and rice = 1: 3 ~ 4. For example, when cooking for the second time, millet accounts for about 1/4 of the total, and corn with corncob and corn flour accounts for about 1/4.

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Stick to 8 points full: the heart is better.

There are many patients with coronary heart disease who suddenly have angina pectoris or even myocardial infarction after a full meal.

This is because too much food, especially high-protein and high-fat food, is difficult to digest, which causes abdominal pain and discomfort, and the position of diaphragm rises, thus limiting the normal contraction and relaxation of the heart and increasing the burden on the heart.

When digesting food, the whole body blood is concentrated in the gastrointestinal tract, which makes the blood supply to the coronary artery more insufficient, and it is easy to induce angina pectoris, arrhythmia and even acute myocardial infarction, which is life-threatening.

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Reduce the sense of taste: prevent various chronic diseases.

20 17 The National Health and Family Planning Commission put forward a healthy lifestyle of "three reductions and three health", that is, reducing salt, oil and sugar, healthy mouth, healthy weight and healthy bones. This is also an important content of the National Healthy Lifestyle Action (20 16~2025), and each item is closely related to the prevention and control of chronic diseases.

Salt reduction: Adults should not exceed 6 grams per day.

Excessive salt intake is one of the three major risk factors for hypertension. At the same time, eating too much salt will also increase the risk of stomach diseases, osteoporosis, obesity and other diseases.

Reduce oil: do not exceed 30 grams a day.

High oil, fat and cholesterol are risk factors for hyperlipidemia. Long-term dyslipidemia can cause fatty liver, atherosclerosis, coronary heart disease, stroke, renal arteriosclerosis and other diseases.

Sugar reduction: it is best to control it below 25g.

Eating too much sugar is related to poor diet, obesity and the risk of chronic diseases. Especially drinking sugary drinks will increase the total energy intake, reduce the intake of other nutritious foods, cause dietary imbalance, lead to weight gain and increase the risk of chronic diseases.

The intake of added sugar per person per day should not exceed 50 grams, and it is best to control it below 25 grams.

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Sleep articles

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Nap: Protect the heart.

Taking a nap in winter can relieve fatigue and replenish yang. When taking a nap, the heart meridian is in season, which can protect the heart and nourish the spirit.

However, as the weather turns cold, it is still necessary to do a good job of cold protection and warmth during the nap.

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Drinking warm water before going to bed: reducing myocardial infarction

The human body will sweat during sleep, which will reduce the moisture in the blood and increase the viscosity of the blood.

Drinking 200ml of water at night for the elderly can reduce the blood viscosity in the morning, keep the blood flow unobstructed and prevent thrombosis.

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Going to bed on time: prolonging life.

Staying up late will not only reduce the disease resistance of the immune system, but also increase the risk of heart disease, respiratory diseases, diabetes, breast cancer, depression, stroke and other diseases.

It is best to go to sleep before 23: 00, so you should start preparing for sleep around 22: 00. Ensuring sleep means ensuring life.

In addition, if you want to soak your feet at night, it is recommended that the water temperature be about 40℃ for about half an hour. It's best to soak until you sweat a little.

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Living habits

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Get up slowly: prevent thrombosis

Don't get up immediately after waking up in the morning. Because of the relaxation of intervertebral disc in the elderly, it suddenly changes from lying position to standing position, which is not only easy to sprain the back, but also may affect the nervous system.

Old people with high blood pressure and heart disease may have an accident if they suddenly change their posture.

Suggestion: After waking up, you can stretch yourself in bed and stretch your limbs before getting out of bed.

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10 open the window: purify the air.

After getting up in the morning, many people are used to opening windows for ventilation. But there are two pollution peaks and two relatively clean valleys day and night.

The two pollution peaks are generally around sunrise and in the evening, so it is not appropriate to open the window for ventilation at this time, otherwise it will endanger health.

The two relative cleaning periods are 10 in the morning and around 3 pm, and windows can be opened as appropriate.

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Squat on time: promote excretion

After evolution, human beings have left two "golden defecation times": one is the "standing reflex" when they get up in the morning, and the other is the "gastrocolon (large intestine) reflex" after breakfast.

Come together in the morning, lie flat for 8 hours and suddenly change your posture. The brain sends a message to the large intestine, "standing up reflex", and the intestine produces a huge peristaltic wave to help you push the stool out without too much force. This is the most favorable time for defecation.

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Walking every day: promoting blood circulation

Winter is not suitable for strenuous activities, so you can do some soothing exercises, such as jogging, mountaineering and gymnastics.

Exercise can promote blood circulation in the body, strengthen metabolism, and improve symptoms such as insufficient blood circulation at nerve endings. It is advisable to sweat slightly when exercising.

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Quitting smoking and drinking: preventing cancer

The Lancet, a world-renowned medical journal, published a study by the Global Disease Burden Research Group, and found that drinking alcohol does not bring any health benefits, and the statement that moderate drinking is beneficial simply does not exist!

Moreover, drinking is the number one killer of young and middle-aged men (15-49 years old) in the world!

Alcohol and tobacco are the driving force to open the door to cancer. People who smoke more than 20 cigarettes a day have several times higher risk of cancer than non-smokers, and women have a greater risk of cancer than men.

Smoking is not only related to lung cancer, but also makes people more likely to get cancers such as gastric cancer, colorectal cancer, cervical cancer and breast cancer. These are irrefutable evidences.

Good living habits

Have health.

I wish you all the best ~

The article was reprinted from: Health Times (ID: ID:jksb20 13, with some adjustments, please contact the original author for reprinting). Thank you!