The following two points are effective prescriptions for the physical and mental health of middle-aged people. First, in terms of time arrangement, it should be "8-8-4-4", that is, eight hours of sleep, eight hours of work, four hours of living and four hours of doing other things. What's the point? American scientists' "cave research" confirmed that human natural biological clock needs 8 hours of sleep, and the death rate will increase by 9% for every sleep 1 hour. In the 4-hour daily life, there are 2 hours to prepare dinner and * * * have dinner with family, 1 hour is used for exercise, 1 hour is used for reading or leisure. Four hours to do other things, including commuting time and self-arranged time, is in line with the biological clock law and modern people's living habits. Secondly, in the living space, in addition to the daily exercise space, we should go out for a walk every holiday and experience the feeling of returning to nature, wandering the mountains and rivers and being comfortable. In this way, we can draw spiritual nourishment from Mother Nature, thus adjusting our body and mind. It should be noted that although people are materially rich now, many people's thoughts are confused. They don't know how to decompress psychologically, and they don't know how to keep fit through leisure. They think that leisure is to indulge themselves, that is, to go to bars and parties, to overeat in restaurants, or to invite a few people to play mahjong on the Internet, or to shut themselves up in restaurants to chat, play cards and sing karaoke, which obviously has nothing to do with the beautiful scenery of lakes, mountains, birds and flowers. This not only lost the direction of happiness, but also lost the true nature of returning to nature, and even violated the original intention of leisure and health preservation. The phenomenon of premature death of middle-aged people, work pressure, living burden and mental burden are like "three mountains", which makes middle-aged people physically and mentally exhausted. On June 20, 2004, 10, Mr. Zhang Yingqing, the director of the Institute of Information Biology of Shandong University, who was most likely to win the Nobel Prize in China, died unfortunately at an early age, which caused a strong shock in the field of science and technology education. On June 22nd, 2005, Dr. William Jiao, a 36-year-old lecturer in Tsinghua University Department of Electrical and Applied Electronic Technology, suddenly fell ill and died after repeated rescues. After the doctor diagnosed, he thought that the death of Dr. Jiao had a lot to do with long-term overwork and excessive psychological pressure. Only four days later, at noon on October 26th, 654381,46-year-old Professor Gao of department of engineering physics, Tsinghua University, died of lung cancer. His career prospects were very bright. After consultation, the doctor thought that the heavy work pressure not only made him miss the best treatment opportunity for cancer, but also made his condition worse. It is not uncommon to die young. As early as the 1980s, the first signs appeared-Deng Jiaxian, the father of the two bombs, died at the age of 62, Zhang Guanghou, a mathematician and Jiang Zhuying, an optician, died at the age of 43, and Shi Guangnan, a musician, died at the age of 55 ... Twenty years later, this problem still exists and is getting worse. There are three main reasons for premature death: first, overwork, too much work and too long time, just like overloading a car; Second, I am so anxious that I often feel the pressure of work and life, and I am always impatient, which is like speeding; Third, exhausted, in a state of lack of sleep and mental exhaustion for a long time, just like a driver driving fatigue. If a car is overloaded, overspeed and tired, the accident probability will inevitably increase greatly, and it is strange that there is no accident. Career, family and health in life are like three pillars, each of which is very important. Without one, it will be unbalanced. Therefore, middle-aged people should grasp the degree and balance. What if we can't look after each other? Then you must learn the right choice and give up. If you are too persistent in your career and too smart to give up anything, you will repeat the mistake of dying young. Whether we are talking about the "karoshi" of middle-aged people or the high prevalence rate of middle-aged people, we must face an unavoidable fact: the overdraft of middle-aged people's lives. The concept of "life overdraft" originated in Japan, which refers to the rapid deterioration and death of hidden diseases caused by physical fatigue due to long working hours, relatively high labor intensity and excessive psychological pressure. Some people define life overdraft as sudden death induced by long-term chronic fatigue. This is because middle-aged people are overworked for a long time and work endlessly in the unit; Back home, facing the elderly and children, I was entangled in countless trivial family chores. After a long time, the backlog is long, and often the heart will be tired and overdraw life in advance. Aging before you get old is a sign of life overdraft. A social study shows that the aging trend of high-income middle-aged people in China has surpassed that in Europe and America. According to the clinical statistics of 6000 cases, the aging degree of high-income people aged 35-45 exceeds their natural age, and the phenomenon of excessive aging is very serious. The average functional age and biological age of some middle-aged people are 10-20 years old, which will inevitably lead to a series of senile diseases invading middle-aged people. In order to avoid life overdraft in advance, medical experts advise people to "five don't bear it". First, you don't stay up late. When people reach middle age, it is common to burn the midnight oil because of heavy work tasks, especially for all kinds of mental workers such as literature, health, education and journalists. Of course, if you burn the midnight oil moderately and make it up in time during your lunch break the next day, it won't do much harm to your health. However, if you work hard for a long time and stay up late for a long time, it is easy to cause neurasthenia, ulcer, hypertension, coronary heart disease and so on due to excessive nervous system. Long-term lack of sleep can also cause brain damage, leading to premature aging of brain cells. Second, the diet is not good. Some people are too busy with work, too nervous with study, or too busy with official duties. It is more common to drink saliva for a long time and skip breakfast. In the long run, it will inevitably lead to "nutritional deficiency", which in turn will lead to cerebral thrombosis and urinary calculi. Frequent starvation can also cause gastric ulcer, hypoglycemia and even coma and shock. Therefore, only by eating regularly and quantitatively can we ensure that our body functions are fully nourished, and our abilities of memory, understanding, thinking and analysis are always in an ideal state. The third is to be happy but not bitter. Civilized, relaxed, healthy and moderate recreational activities can effectively regulate people's nerves and cultivate people's sentiments, which is very beneficial to people's health. However, excessive play will lead to a large consumption of vitamin A in the body, decreased vision and nervous fatigue. In addition, if you listen to manic music for a long time, it will make the eardrum in an excessive state and affect your hearing; If you play video games for a long time, you are prone to "game machine syndrome"; If you play cards, chess and mahjong all night, you will consume too much brain and energy, which is harmful to your health. So play enough, and grasp the discretion. Fourth, exercise is not hard. Proper physical exercise can enhance people's physique and is beneficial to physical and mental health. However, excessive exercise consumes a lot of heat energy, and can make a large number of metabolites such as lactic acid accumulate in the blood, thus affecting people's liver function and leading to muscle weakness. Fifth, the disease does not drag on. Many middle-aged people often feel that life is not easy and they often feel tired. Even when they have dizziness, fatigue, chest tightness, palpitation, insomnia, shortness of breath, joint pain, stomach pain, poor appetite and other conditions, they still casually "drag". Results A minor illness became a serious illness, and a minor illness became a serious illness, which delayed the opportunity of treatment and eventually died. In today's fast-paced society, middle-aged people should learn to live slowly, try to avoid overload, overspeed and fatigue, learn to "live slowly" and keep their psychological and physical yin and yang in balance. At this point, Mr. Jin Yong, who is 80 years old, energetic and calm, gave a good answer. Mr. Jin Yong is knowledgeable and well-written, but he is not luxurious. He envies the "carefree" free life, simple diet and simple clothes. He said: "People should be good at relaxing. Just like in martial arts novels, you have to eat after a while, just like falling in love. You can't always be in a state of tension. You have to combine speed and speed, just like the rhythm of Andante. We should calm down our temper, don't worry, we can do everything slowly. This will not only make things better, but also be good for keeping healthy. " As he said, Mr. Jin Yong slowly achieved an extraordinary career and had a healthy body. In 200 1 year, the international astronomical union named an asteroid "Jin yongxing" after him. The International Slow Food Association, which originated in Italy, advocates slowing down the pace of life and paying attention to the inner quality of life. It gives health advice to busy modern people: the negative effect of fast-paced urban life may be to distort people's life value and worsen the living environment. Therefore, people should start from chewing slowly to curb the spread of fast-paced life. Psychologists say that many urbanites often feel mentally exhausted and unsatisfied in their fast-paced work and life, mainly because they are "stingy" and take time out for psychological self-adjustment. In fact, timely "braking" is to go further. Taking some time out to exercise, cooking a good meal for yourself slowly, reading a favorite book, watering the flowers, or even just sitting for a while are all psychological self-adjustment. People can experience the happiness of life in these ordinary details, and at the same time let their body and mind get a moment's rest. Health Guide for Middle-aged People Everyone wants to be healthy when he reaches middle age, but what kind of state should he maintain and what can he do to achieve the goal of health? First of all, we should pay attention to health. Deviating from this center, everything is meaningless. Therefore, everything should be for this center. Second, be a little confused. It is necessary for people to be confused at the right time. Everything is smart, even if it is too tired, it is not a good phenomenon; It also makes people wary of you and stay away from you, which is not conducive to your work and communication. Third, we should strive to form the following three habits: 1. Help others. Forming the habit of helping others has a great influence on the mentality of middle-aged people. If you are willing to help others, the people you help will appreciate you, which is reflected in words and deeds. Because of your selfless help, others have been happy, your love has been recognized by others, and you will be respected by others. 2. contentment is always happy. Content is good for mental health. Middle-aged people don't always think about what they don't have or can't get at all, but about what some people don't have at present, thinking about the truth that "others ride horses and I ride donkeys, and some people walk with heavy loads." Middle-aged people should not always complain about suffering, but always complain about dissatisfaction. Think that those who succeed suffer more than you, you can beat them, and you can be like them. If you can try to find positive factors and avoid those negative factors, you will always be happy and you will understand the true meaning of contentment. 3. Enjoy yourself. Middle-aged people should learn to find happiness from life and find happiness. Middle-aged people should learn to entertain themselves, experience fun from it, and then entertain themselves, thus playing the role of entertaining themselves and benefiting their hearts. In addition, whether middle-aged people are physically and mentally healthy can refer to the ten standards of middle-aged health proposed by the World Health Organization: 1. They are full of energy, can bear life and heavy work calmly, and will not feel excessive fatigue and tension. 2. Optimistic and willing to take responsibility. 3. Be good at rest and have a good sleep. 4. Strong adaptability, able to adapt to various changes in the external environment. 5. Be able to resist the common cold and infectious diseases. 6. Proper weight, even body, and coordinated position of head, shoulders and buttocks when standing. 7. Bright eyes, quick reaction and no inflammation of eyelids. 8. Clean teeth, no dental caries, no pain, normal gum color and no bleeding. 9. The hair is shiny and there is no dandruff. 10. Full muscles and elastic skin. Middle-aged people should pay attention to eating, drinking and sleeping. If there is no doubt that a man tells himself that he is very tired, it is definitely not posturing, but is really in a "sub-health" state. Many middle-aged men rush about between society, family and career, and the easiest thing to overdraw is health. In the long run, all kinds of diseases will come quietly. The main reason for investigating "sub-health" is unreasonable diet. When the body absorbs too many calories or lacks nutrition, it will lead to physical dysfunction. Excessive smoking, excessive drinking, lack of sleep, lack of exercise, depression, psychological disorders, air pollution, long-term exposure to toxic substances, etc. , can also occur in this state. For middle-aged men, in order to avoid unhealthy state, it is necessary to reasonably arrange life content such as eating, drinking and resting. 1. Use Taiwan Province's diversified diet to absorb nutrition. Western nutritionists advocate that everyone should eat more than 50 kinds of food every day, and the China Nutrition Society suggests that people in China should eat 30 kinds of food every day. Although China people have a tradition of paying attention to eating a variety of foods, due to the limitation of economic conditions, some bad eating habits have been formed for a long time. Reforming our unhealthy eating habits, eating more foods that we don't often eat, including delicacies, drinking more milk, and eating more coarse grains, miscellaneous grains, vegetables and fruits are in line with the scientific, reasonable and balanced nutritional concept. Eating raw seafood is a dietary fashion nowadays. Salmon, perch, drunken shrimp, seafood, snakes and crabs have become delicious dishes to entertain customers and friends. However, there are many parasites and bacteria in these foods, and people are too eager for delicious food, which leads to insufficient cooking. When people enjoy those raw seafood, they may have vomited from their mouths. Therefore, business meals should be as far away from raw seafood as possible. People who sit in the office for a long time need vitamin supplements. Vitamin A can prevent people who work in the office for a long time or often operate computers from losing their eyesight. Eating three carrots a week can keep the normal content of vitamin A in the body. There are few opportunities to stay in the office in the sun all day, and it is easy to suffer from osteoporosis due to lack of vitamin D. Eat more foods rich in vitamin D such as sea fish and chicken liver. When you are tired, you shouldn't eat chicken, fish, meat, eggs, etc. Because people will accumulate acidic substances when they are tired, while meat and eggs are acidic, which will aggravate fatigue. Just fresh vegetables, aquatic products and other alkaline foods can make the body recover quickly. When people encounter great psychological pressure, the consumption of vitamin C will increase obviously. So nervous people can eat 3 ~ 5 fresh dates every day and supplement enough vitamins to cope with stressful work. 2. Drinking 20 ~ 30 ml of red wine every day can reduce the incidence of heart disease by 75%, while drinking too much beer will accelerate myocardial aging and increase the lead content in blood. Drink water in a reasonable amount. Adults need to consume1500 ~ 2500ml of water every day. People who sweat a lot, exercise a lot and weigh a lot need more water. Therefore, it is best to consume enough water according to the needs of the body every day to meet the requirements of metabolism. Drink a small amount of water for many times, and only drink 100 ~ 150 ml each time for the best absorption. You can drink 100 ~ 150 ml of water 30 minutes before fitness; If the fitness time exceeds one hour, add100 ~120ml in the middle; After exercise, the lost water should be replenished according to 150% of the weight difference before and after exercise. To ensure high-quality sleep, people's healthy mental state comes from their own thoughts and will. On the one hand, people always have spirit, on the other hand, spirit also depends on the maintenance of limbs and various forces of the human body to keep people's thinking and internal organs excited. Sleep is an important factor to ensure high spirits. Modern people's sleep overdraft has become an urban disease. With the increasing enthusiasm for work and entertainment, people spend less and less time sleeping. Sleep accounts for about 1/3 of human life and is closely related to everyone's health. The World Health Organization has determined that "sleeping soundly" is one of the important objective signs of health. People often have the experience that when they feel bad or uncomfortable, after a good sleep, they will feel refreshed, and their physical discomfort will be alleviated or even returned to normal. It can be seen that a good quality sleep is indeed a tonic beneficial to physical and mental health. Getting Started Atlas More Atlas