1, morning health care instructions
1, defecate in the morning
Once this good habit is formed, you will benefit for life. If you are not used to it, don't worry. Try to cultivate it, for example, eat more high-fiber foods, such as coarse grains such as cabbage and sweet potato, and go to the next place if you don't get up in the morning. Over time, habits will become natural. Five good habits should be adhered to in getting up early for health preservation, which is one of them.
Step 2 take a bath in the morning
Generally speaking, bathing in the morning is not a habit of China people, but it does help to promote more vigorous blood circulation, and the clean feeling and the fragrance of bathing itself can adjust the mood and make the spirit more full.
Step 3 wake up slowly
Cheer up is a last resort. Try not to jerk, which will make blood upwelling, cause sudden changes in blood pressure and cause dizziness and other symptoms. A better way is to stay up late after opening your eyes, lie in bed and exercise your limbs and head, and get up after 5 minutes. If you have difficulty getting up, you can do some stretching exercises with your eyes closed, which will be very helpful for waking up. For example, the left and right knees bend separately and break to the other side of the body. Hold your chest with both hands and one knee 10 second. Lie on your back, straighten your hands as far back as possible, inhale through your nose, exhale through your mouth, and keep your body still for 5 seconds.
Step 4 drink a glass of cold water
People sleep all night, and it is easy to dehydrate without a drop of water. A cup of cold boiled water (not ice water) is a useful supplement. This also has a cleaning effect on the stomach. It can also clear your mouth and help you wake up from sleep. You can put a glass of cold water on the bed before going to bed the night before.
Don't eat too much oil and salt for breakfast.
Fried dough sticks and fried eggs are high-fat and high-calorie foods. Many patients with hypertension are complicated with hyperlipidemia. Eating too much oil and salt will worsen atherosclerosis. You can drink a glass of milk or a bowl of porridge for breakfast, a boiled egg and a fruit and vegetable every other day.
What action can I do in the morning to refresh myself?
1, toe tip
When people stand on tiptoe, due to the contraction and extrusion of the muscles on the back of both legs, it can promote the blood return of the lower limbs and accelerate the blood circulation, thus relieving the pain of the lower limbs and preventing varicose veins and skin pigmentation of the lower limbs. Put your feet together on the ground and stand on tiptoe for 2 ~ 3 seconds, which can be repeated many times.
Lift your legs and put them on your back.
Lie on your back in bed with your legs together and your knees bent. Then, the calf is straight and lifted, and the leg is at 90 degrees to the body. Then the abdominal muscles exert force and the legs are tilted at a 45-degree angle. The ankle must be bent at right angles and the achilles tendon must be straight. Hold this position for a while, then return to the leg lift position, and then do this action slowly. Repeat 15-20 times.
3, supine lateral flexion
Lie on your back in bed, lift with one hand, bend your upper body and straighten your lower limbs forcibly, and do it 6-8 times left and right.
4. Flexion and extension of lower limbs
Bend one leg on the bed, then straighten your knees so that they touch the bed. Do it with two legs in turn 10- 15 times.
5. Turn your head and bend your feet
People sometimes feel dizzy. This is because a night's sleep makes the muscles of the head and neck stiff and the blood circulation in the head is not smooth, which leads to insufficient blood supply to the head. If you lie in bed after waking up, turn your head left and right for 8- 10 times, and flex and extend your ankle 10-20 times at the same time, which can make your lower limbs move.
3. Health and health care
(1) Sleep quality
Lack of sleep induces physical diseases;
Without external interference, the longest sleepless time in scientific records is 264.4 hours (i.e. 1 1 day). For ordinary people, sleep less than 5 or 6 hours a day will make them sleepy, and long-term lack of sleep will induce various diseases. 265438+ 0:00-23:00 at night is the process of human lymph detoxification, and the immune system will detoxify in a quiet state to improve human immunity. At 23:00-0 1:00 in the evening, the liver enters the process of detoxification, otherwise liver toxins accumulate, leading to liver injury. At 0 1:00-03:00 in the morning, the gallbladder began to detoxify. From midnight to 4: 00 in the morning, the detoxification of various organs in the hematopoietic period of human spine is selected when the body is asleep. If an individual stays awake at night, it is difficult to fall asleep, which will not only prevent the detoxification process, but also increase the risk of major diseases such as heart disease and cancer.
(2) Psychological depression caused by sleep deprivation
Long-term lack of sleep not only induces various physiological diseases, but also increases the release of stress hormones, making it difficult for brain cells to repair, which leads to the decline of psychological function control and a series of extreme psychology, such as depression. People aged 20 to 70 have the best sleep time of 6 to 7 hours and the lowest depression index. If you sleep less than 5 hours, the probability of suffering from depression is 1.3 times that of normal people. Some clinical studies also show that people who stay up late or lose sleep for a long time are five times more likely to suffer from depression than those who have no sleep problems. Only when the body gets enough sleep can it maintain the health of psychological function.
Modern people are deprived of sleep time because they are busy with their careers and enjoy themselves excessively. For them, sleep is a waste of life to some extent, and it also overdraws their health over time. To avoid the harm caused by sleep deprivation to body and mind, we need to fundamentally change this attitude of ignoring sleep and pay more attention to the benefits that sleep brings to body and mind. Only by following the law of human sleep, not depriving normal sleep time and developing good sleep habits can individuals have a good sleep and perform better in their work and life.
In addition to developing good sleep habits, a comfortable sleeping environment is also the key to affecting sleep. From the color and intensity of bedroom light to the adjustment of indoor temperature and humidity, individuals can sleep better only by creating a sleeping environment that suits their own preferences. For the container carrying sleep, a bed with perfect support and comfort undoubtedly plays a decisive role in effective sleep. Hesten, the top bedding brand in Sweden, selects the best natural materials such as ponytail hair in the world, inherits the traditional manual technology of 164, and makes extremely comfortable bedding, which not only ensures the individual to fall asleep quickly, but also fundamentally ensures the high quality of sleep. And Hester's bedding also brings the most intimate care to the body with soft touch.
Long-term lack of sleep causes a series of sleep disorders, which not only seriously affects individual health, but also harms individual psychology. "All living things are indispensable to the regulation of sleep." Pay attention to sleep, starting with choosing a good bed and a comfortable bed, effectively improve the quality of sleep and prevent good sleep from being easily deprived.