1, the misunderstanding of health preservation
1, "eight glasses of water a day"
Drinking eight glasses of water (2000cc) every day is good for health, and this concept has been deeply rooted in people's hearts. But in recent years, some foreign medical research departments have put forward different opinions. Many experts point out that it is unnecessary to drink 8 glasses of water every day, because drinking too much water will also bring trouble to the body. According to the National Health and Nutrition Survey of the United States, nearly 20% of water in the human body is ingested through food. Excessive drinking water will destroy the balance of water and salt in human body, cause "water poisoning" and even lead to death.
Drinking water is the same as taking in calories. Add as much as you need. In fact, the food we eat every day contains a lot of water. For example, most vegetables and fruits contain more than 90% water, while eggs and fish also contain about 75% water. Roughly speaking, we can get at least 300 to 400cc of water from food or soup when eating a meal. Therefore, after deducting 1, 000 to 1, 200 cc of water consumed by three meals, we only need to drink 1, 000 to 1, 200 cc of boiled water every day, with an average of 2 cups in the morning and 2 cups in the afternoon, which is enough. Experts believe that the general principle of drinking water is: not less than 500cc per day, but not more than 3000cc. If you find that your urine is getting thinner, it means that you have enough water.
Pure milk is more nutritious than fresh milk.
No! Under normal circumstances, milk that has not been refrigerated for more than 3 months at room temperature is sterilized at ultra-high temperature and packed in cartons, which is called pure milk. On the contrary, the storage time of low-temperature sterilized milk is very short, generally within 10 day, and this kind of milk is called fresh milk. Compared with the two, fresh milk has much more nutrients than pure milk, and the really good milk is fresh milk! So in liquid milk, fresh milk should be the best choice.
Step 3 "eat while it's hot"
More and more studies show that overeating is closely related to many digestive tract diseases such as esophageal cancer. This is because people's esophageal wall is composed of mucous membrane, which is very delicate and can only tolerate food at 50℃ to 60℃. If this temperature is exceeded, the mucosa of the esophagus will be scalded. The temperature of overheated food is about 70℃ to 80℃, like freshly brewed tea, the temperature can reach 80℃ to 90℃, which is easy to burn the esophageal wall. If you eat hot food often, the mucosal injury will be scalded before it is repaired, which can form superficial ulcers. Repeated burns and repairs will cause changes in mucosal quality and further develop into tumors. The most suitable food temperature is "neither too hot nor too cold". It feels a little warm with your lips, and it is most appropriate not to burn your mouth. Similarly, people should pay attention to the temperature when drinking water. It is best to drink warm water every day, and the water temperature is between 18℃ and 45℃. Overheated water will not only damage the enamel of teeth, but also strongly stimulate the throat, digestive tract and gastric mucosa. Even in winter, drinking water should not exceed 50℃.
4. Insist on outdoor exercise every day
If you walk in traffic jams every day, you might as well sleep indoors for a while. Studies have proved that long-term inhalation of automobile exhaust will reduce vital capacity by 20%, and may also lead to asthma and emphysema. Now you can watch the air quality forecast every night. If the pollution level is above moderate, even parks far from the road are not suitable for morning exercise. Studies have shown that small particles in the air increase the risk of heart attack. When it is cloudy, you should try to move indoors and turn on the air conditioner-it can reduce the indoor pollutant level by 50%.
5. The more you sleep, the better your skin will be.
Chinese medicine believes that five pains hurt the body, among which long lying down hurts the qi. Staying in bed for a long time is easy to cause deficiency of qi and blood, because of the interaction between qi and blood, pneumatic blood moves, qi stagnation stops blood, and qi failure causes blood stasis. Obstruction caused by blood stasis can cause physical pain. The so-called general principle is painless, and pain is unreasonable. This is a fact. Some people feel as if they are carrying a mountain when they wake up, and there is no feeling of relaxation and pleasure. In addition to the original chronic diseases, oversleeping may also be a cause. In fact, the sentence "Sleep is the universal magic weapon for skin care" is true. Its real meaning is "sleep while sleeping". Don't stay up late, especially from 10: 00 to 2: 00 in the morning.
6. Go to the toilet when you are in a hurry
Urine is the product of kidney metabolism, which contains a lot of uric acid, urea and various toxic substances produced by human metabolism. Holding urine can easily cause urinary system infection and stones, and even lead to renal function damage.
Holding urine is more harmful to women than to men. This is because the structure of organs in women's abdominal cavity is more complicated, and their urinary system is more vulnerable to germs than men. Female holding urine will not only affect bladder function, cause urinary tract infection, but also have adverse effects on reproductive organs.
Experts remind that even if you are busy at work, you should try to urinate every one to two hours, which can effectively reduce the stimulation of harmful substances in urine to the bladder, thus preventing the occurrence of diseases such as bladder cancer.
7. Revenge is pleasant.
In film and television literature, people like to see bad people punished as they should. But is the taste of revenge really exciting? Fred Luce King, a psychologist at Stanford University, said that it is sweeter to forgive others.
Many studies have shown that hostility to others will have many negative effects. Ruskin said: "It can easily lead to heart disease and some stress-related diseases, and it can also raise blood pressure. The idea of hurting others is like taking poison yourself, and eventually you will be hurt. " It is natural to have revenge after suffering misfortune. But from a psychological point of view, hatred is harmful to health. Hating demons will seize people's hearts and make them lose their vitality. Forgiveness is good for health. It can relieve depression, anger and stress. Ruskin said: "You may get a temporary pleasure after revenge, but forgiveness can heal the wounds of your life."
2. A healthy lifestyle
1, often singing
Singing can not only help us to relieve stress and relax, but also play a role in preventing and treating diseases. Moreover, singing loudly can increase facial muscle movement, thus improving blood circulation of neck and face, increasing human vital capacity and slowing down the decline of cardiopulmonary function, which is called "aerobic fitness method".
Although singing has many benefits to the body, not the more the better. If you keep singing for too long, it is easy to hurt the vocal cords, causing discomfort such as sore throat and hoarseness. The best way to sing is to sing 15 minutes, rest 10 minutes, sing 15 minutes, rest 10 minutes, and so on. The total singing time every day is no more than two hours.
Step 2 bask in the sun
More sun exposure is very good for your health, because the sun itself contains a very nutritious component, namely vitamin C and vitamin D. However, before sun exposure, you must apply sunscreen to avoid sunburn.
Sunbathing in winter is very beneficial. It can help us renew the dead parts of our bodies. The best time for sunbathing is 10 am and 4 pm. Because the ultraviolet rays of the sun exposed during these two periods are relatively weak and the ultraviolet rays at noon are relatively strong, it is not recommended to bask in the sun at noon.
Spring and autumn are also the best time to bask in the sun. In summer, if you can get less sunshine, you should get less sunshine. Summer is the most toxic time of sunshine in the four seasons, that is, the period with the strongest ultraviolet rays.
Step 3 walk in the rain
Walking in the rain has many fitness functions that can't be compared with walking in sunny days. A drizzle falls on the earth, which can wash away dust and dirt, purify the air, make trees greener, flowers fresher, roads cleaner and air fresher.
In addition, a large number of ions produced before sunset and at the beginning of rain enjoy the reputation of "air vitamin", which makes people feel calm and comfortable, and helps to eliminate the depression that the human body is prone to due to rainy weather.
Hot weather, warm weather, walking in the rain. Let the rain float on your face, don't have a taste. This can also be massaged to face, scalp and skin. It is refreshing, fatigue disappears, and anxiety is eliminated.
Enjoying the joy of life in the rain and dew will not only greatly increase the body's adaptability to changes in the external environment, but also promote work vitality and improve work efficiency.
4. Eat less meat or no meat.
Under normal circumstances, human body fluids including blood, intracellular fluid and external fluid are weakly alkaline, and the PH value of blood is 7.35-7.45. The PH value in the human body is closely related to the food we eat. If we eat too much acidic food, it will greatly exceed the limit of the PH system regulated in the body, making the PH value in the body unbalanced, and then causing the destruction of the acid-base balance. Therefore, the combination of acidity and alkalinity of food is very important to human health. Eating acidic food often will increase lactic acid due to the excitement of digestive organs, and will also increase the consumption of minerals such as calcium and magnesium in the body, resulting in insufficient nutrition.
Eating big fish and meat often will cause the accumulation of acidic substances in the body, the blood will be acidic, and the internal environment of the human body will begin to deteriorate, resulting in unhealthy "acidic constitution", causing dizziness, anxiety, constipation, insomnia, fatigue, decreased resistance, and prone to respiratory infections and other symptoms. With the increase of blood viscosity, it will also cause arteriosclerosis.
Step 5 rest after meals
"Take a nap after dinner and walk with a hundred paces" has become a healthy and progressive mass movement.
If you engage in strenuous exercise or mental work immediately after a meal, you must draw some blood from the digestive organs to support your body, resulting in insufficient blood in the digestive organs, which will affect digestion. At the same time, when muscles are active, sympathetic nerves are excited, which can inhibit the activity of digestive organs and affect digestion.
Doing so often may even lead to gastrointestinal diseases, indigestion and other diseases. If you have a rest after a meal, at this time, because the center that controls exercise in the brain is in a state of inhibition, it will create favorable working conditions for the center that manages visceral function, and the digestion work can proceed smoothly.
Taking a walk after dinner and taking part in some less stressful cultural and sports activities are also beneficial to health.
6. Stand up.
Hold your head high and hold your chest high, which not only makes people have temperament and look young and energetic, but also helps to relieve back pain. Holding your chest high will reduce the load on your spine.
When people hold their heads up and chest out, they will hold their chest out, and their vital capacity can be increased by 20%~50%. The more air inhaled, the more oxygen the body tissues get. When a person gets more oxygen supply, his body is not easy to get tired. At the same time, because the posture of holding the chest will reduce the curvature of the spine, raising your head can also reduce lumbar osteopathy.
Step 7 meditate
Take a short rest in your busy schedule, calm down, meditate 1 ~ 2 times a day for about 30 minutes each time, eliminate distractions, relax your body and mind, and help relieve nervous headaches and lower your blood pressure. Meditation also plays an important role in treating or assisting various chronic diseases.
Such as lumbago and leg pain, scapulohumeral periarthritis, chronic nephritis, chronic hepatitis, henpecked, enteritis, arthritis, coronary heart disease, hypertension, arteriosclerosis and Meniere's syndrome. If people can sit still often, they will feel calm, blood vessels will be unobstructed, and diseases will not happen easily.
On the contrary, if you are often disturbed by anger, fear, sorrow and desire, you will be upset, irritable and irritable, leading to qi and blood imbalance and long illness. For example, the elderly, or the infirm, will feel cold hands and feet in winter, so sitting still will feel hot hands and feet, indicating that sitting still can make blood gas smooth and everywhere. When the weather is hot in summer, sitting still can keep your body cool.
As the saying goes, "Put out the fire in your heart, except the heat", sitting still can not only keep out the cold and cool off the heat, but also make the obese lose weight and the thin gain weight, because obesity is morbid and fear of illness is moderate.
8. Family fun
In my spare time, * * * enjoys family happiness. Our daily life is faced with too much pressure, which needs timely mediation.
"Home" is a good place to decompress. No matter how upset you are at work during the day, you should actively adjust your mood and interact with your relatives when you get home. You can play games with your children, cook a big dinner with your lover, enjoy a movie or read a book with your parents. Stick to it, and you will find that your mentality is much better, which is naturally beneficial to your health.
Step by step
Walking has many advantages: natural and relaxed, no need to study, no need for any wizard, free, anytime and anywhere. It is best to walk easily outdoors. When exercising, pay attention to the energetic pace and moderate arm swing. Like all lasting physical exercises, walking can make organs burn calories, convert carbohydrates, fats and protein into energy, and reduce fat storage. If you walk regularly, your weight will drop and your body curve will gradually improve.
Walking can effectively maintain bone density and high quality bones. Unlike running, walking is gentle and the joints will not feel pain and discomfort. Muscle pressure promotes bone formation and renews bone tissue accordingly. Walking can also increase the flexibility and balance of the body, which tend to deteriorate with age.
Studies have proved that people with low mood and people under pressure can effectively improve their mood and boost their self-confidence by walking for 30 minutes three-quarters times a week. Energetic walking can stimulate the secretion of endorphins, which are a happy hormone. This natural decompression can not only relieve physical symptoms, such as insomnia, daytime fatigue, hunger and loss of appetite.
10, do good deeds
Don't do good, don't do evil, don't do it! This is a famous sentence handed down through the ages.
First of all, people who do good deeds will be respected and respected by people. No matter the big good or the small good, they will get different returns. If you do good deeds, the beneficiaries will appreciate you, and good deeds will get a virtuous circle, which will be passed on to each other in our lives and play a practical teaching role for future generations.
Secondly, people who do good deeds will get an unspeakable psychological satisfaction, which will help strengthen people's immune system, regulate "body and mind integration", and be beneficial to health and longevity.