1. Have a nutritious breakfast
Breakfast is the fuel to activate the brain for a day, so you have to eat it. Many studies have pointed out that eating a good breakfast can make people think sharply and react flexibly in the morning, and improve the efficiency of study and work. The study also found that people who have breakfast habits are less likely to gain weight and have better memories than those who have breakfast habits.
2. 5 servings of fruits and vegetables a day
This is 199 1 year, which is jointly promoted by the National Cancer Institute and the Health Promotion Foundation. According to the survey, people who eat more fruits and vegetables can reduce the risk of cancer and heart disease. I suggest you put fruits and vegetables where you can easily see and get them to remind yourself to eat more fruits and vegetables. You can also dice fruits and vegetables as snacks instead of cookies and snacks that will make you fat.
3. Exercise for 30 minutes every day
Many studies have pointed out that you can get the benefits of exercise by exercising for 30 minutes every day, including preventing heart disease, diabetes, osteoporosis, obesity, depression and so on. Some studies even point out that exercise can make people feel happy and enhance their self-confidence. If you haven't exercised for a long time, I suggest you gradually increase the length and strength. You can start with the simplest walking exercise and walk for 20 to 30 minutes every day. If you keep going, you will definitely feel many benefits.
Floss your teeth.
Flossing can not only reduce the chance of tooth decay, but also protect the heart. According to the data of American Periodontal Association, people with periodontal disease are more likely to suffer from coronary artery disease than the general population.
5. Bring nature indoors
Listening to the sound of fallen leaves in the rain, or watching the fish swimming in the water, can give people a peaceful and quiet mind. Experts point out that the feeling of combining with nature can reduce stress. Planting potted plants at home or in the office, or raising a pot of fish, are all good suggestions.
give up smoking
Smoking a cigarette will produce more than 4000 chemicals, of which more than 40 will cause cancer. The number of smokers who died of lung cancer was 16 times that of non-smokers. Quitting the habit of smoking is not only good for your health, but also a sign of loving your family, because second-hand smoke is more toxic than first-hand smoke and has been listed as the number one carcinogen by WHO, and children are often the biggest victims of second-hand smoke. More than a quarter of sudden infant deaths are caused by parents' smoking, which causes babies to inhale second-hand smoke. Secondhand smoke can also increase the frequency of asthma in children and aggravate the condition.
7. Turn off the TV when eating.
Scholars who study children's obesity and watching habits have found that watching TV while eating usually leads to obesity and prolongs the time of watching TV by as much as 70 minutes. Therefore, whether adults or children, it is best to turn off the TV when eating, concentrate on eating and enjoy the food on the table.
8. Work and play.
If you just bury yourself in your work, it is easy to lack enthusiasm. You might as well relax. Prepare a scrapbook, collect humorous materials such as cartoons and jokes, and take them out from time to time every day to make yourself laugh. You can also cultivate some interests outside of work. It's hard to cheer yourself up without entertainment.
No matter how busy you are, you should chat with your family.
Ou Ning, an authoritative American cardiologist and former medical consultant of former US President Bill Clinton, found through decades of research that having intimate relationship can prevent and slow down heart disease and even provide strong resistance to life. No matter how colorful the external life is, everyone needs a close relationship, where they can open their hearts and share their troubles. Therefore, no matter how busy you are, you should chat with your family every day to nourish their close relationship.
10. Let yourself have a good sleep
Good sleep quality is more important than the length of sleep. A few steps can make you sleep sounder:
1, make the bed first, and take care of the quilt and pillow to the most comfortable state.
2. Lie down in your most natural and comfortable posture.
3. After lying flat, take a few deep breaths to relax yourself. Then scan it from head to toe with your feelings to see which part is tight, and then try to relax.
4. If you are still thinking about your work, you can imagine that when you breathe, you spit out negative emotions, then inhale positive energy and breathe back and forth several times until you are calm. 5. Relax and fall asleep gradually.