Methods/steps
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1, insist on taking part in physical exercise: Physical exercise is a panacea for preventing diseases and strengthening the body, which can keep people young, delay aging and prolong life. But keep doing it and exercise at least three times a week; Exercise for at least half an hour at a time; Sweat every time you exercise, which means you must have a certain strength and intensity, otherwise the effect will be very unsatisfactory.
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2, to ensure quality sleep: sleep 6.5 to 7 hours at night; Take a nap for 0.5 to 1 hour; The total sleep time is 7 to 8 hours.
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3. Drink water according to the amount on time: drink water from the morning, between meals and before going to bed, and add 3 ~ 5 liters of water outside meals.
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4, eat more fresh fruits and vegetables: all kinds of fruits and vegetables should be mixed.
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Quit smoking and limit alcohol: smoking harms others and yourself and must be quit; Drinking too much wine will be harmful to your health and bring trouble, so you must drink less, and it is best not to drink.
6, onions, ginger, garlic, vinegar should be eaten every day: you can season and sterilize, but you can't eat too much. Among them, garlic has many benefits, and there is only one harm, that is, eating too much hurts the eyes; Don't eat ginger at night, eat ginger at night, such as arsenic!
7. Do not eat sweets and sugar: Eating sweets and sugar will induce diseases such as obesity and accelerate the aging process.
8. Milk, yogurt and soybean milk should be drunk alternately every day: soybean milk and milk are the best drinks, which can supplement calcium and strengthen the body.
9. Eat foods rich in vitamins E, C, selenium and phenols: Their most important function is to remove free radicals in the human body that accelerate human aging, resist the generation of senile plaques, and make people healthy and live longer. Among them, foods rich in VE are: vegetable oil, soybean, sesame, peanut, walnut, melon seeds, animal liver, Gu Mi and so on. The content of soybean oil is the highest; Foods rich in VC are: red dates, oranges, peppers, tomatoes, kiwis and so on. Foods rich in selenium are: animal liver, pancreas, kidney, seafood, cereals, beans and so on. Foods containing phenols include: red wine, green tea, sesame and so on.
10, eat detoxified food frequently: toxins in the body need to be excreted frequently. Eating pig blood, black fungus, fresh fruit juice, mung bean and seaweed can keep you harmless.
1 1, insist on cold water bath all the year round: wash your nose, face and body with cold water every morning, 365 days a year, and then go out for morning exercise. As long as you keep doing it, you will miss the cold.
12, choosing super foods can strengthen the body: super foods include almonds, garlic, wine, fish, dark chocolate, peanuts, nuts, black sesame seeds, soybeans, spinach, fungus, kelp, celery, corn and Ma Ling potato. At the same time, stay away from junk food, such as barbecue and other foods.
13, frequent meditation: meditation (only thinking about pleasant things and beautiful scenery of nature) can prevent and treat many diseases, which can reduce the incidence rate by 50% and the serious illness rate by 86%; It has good curative effect on senile hypertension, coronary heart disease and neurasthenia.
14, cold head and warm feet need not take medicine: cold head and warm feet are the principle of purging excess and tonifying deficiency advocated by ancient doctors, and also an important principle of health care. Cold head can lower body temperature, hypothermia can reduce diseases and prolong life; Warm feet make you healthy, and cold feet make you sick.
15, it is most important to regulate worldly desires: human beings are advanced animals, and normal people have worldly desires; Love and desire can exist, but not too much! Otherwise, sick people, even their lives! ?
Finally, there are three tips:
(1), practice has proved that exercise is the most effective way to enhance one's immunity and resistance. When choosing sports, it should vary from person to person, with brisk walking (brisk walking) and jogging as the first choice; Among them, fast walking is the safest way to exercise; Jogging is the "king of itchy metabolic exercise", which has the effects of losing weight, enhancing cardiopulmonary function and promoting blood circulation. In addition, the exercise should have a certain intensity, the exercise intensity is too small, and the effect is not great; Excessive exercise can also damage the body's immune function and affect health. There are two definitions of too much or too little exercise intensity, 1, and it is most appropriate for the average person's heart rate to reach 60-85% of his maximum heart rate during exercise; The elderly should not exceed 75% of their maximum heart rate; The formula for calculating the maximum heart rate is: the maximum heart rate is equal to 220 minus last year. 2. You can determine whether the amount of exercise is too large or too small by your own feelings. For example, after the end of the day's exercise, although I feel a little tired, my breathing is relatively stable, and there is no palpitation and chest tightness. When exercising the next day, the muscles are not sore, indicating that there is no excessive exercise.
(2) Another effective way to enhance one's immunity and resistance is to always adhere to a healthy lifestyle; ?
(3) Don't use drugs indiscriminately to improve your immunity and resistance, so as not to have adverse effects.