1, what are the health skills?
1. Running for 5 minutes is equivalent to jogging for 45 minutes.
A study by Curtin University in Australia found that sprinting for 5 minutes three times a week or cycling for 45 minutes a day can enhance metabolism and promote heart health. Compared with jogging and walking, high-intensity exercise can produce the same effect in a short time, and it is more conducive to persistence. Lu Yifan, a professor of sports medicine at Beijing Sport University, pointed out that exercise can be divided into aerobic exercise and anaerobic exercise, and running fast belongs to the latter, which can enhance explosive power and reaction speed, maintain endocrine balance and reduce the risk of falling. Now it is generally believed in academic circles that the elderly also need some anaerobic exercise. Old people run fast, so they should take protective measures to avoid wrestling and fatigue. You can also practice supine push-ups, pull-ups, push-ups and so on. Strengthen the strength of limbs and waist and back.
2. Meditation for 5 minutes is equivalent to sleeping 1 hour.
Many people think meditation is "mysterious", but Fu Chunsheng, president of China Institute of Psychological Medicine, said that meditation is a westernized name, called Vipassana in China and Mindfulness in psychology, which is quite similar to traditional meditation and meditation. Meditation is to pay attention to your breath, return your mind to your body, and don't entertain foolish ideas, which is helpful to improve your concentration and health. A neuroscience study shows that mindfulness meditation can improve brain connectivity, enhance memory and eliminate fear and stress. Fu Chunsheng said that the most elementary meditation is simple and easy to learn, and the biggest feature is "don't want to": looking at a thing without any evaluation, such as gazing at a flower, observing a leaf and looking up at the night sky, can relax the brain and mood, relieve anxiety and fatigue, and return to a state of full spirit and clear thinking in just a few minutes, just like waking up naturally from a deep sleep.
3. Taking a nap 10 minutes is equivalent to sleeping for 2 hours.
A study found that taking a nap 10 minutes every afternoon can drive away drowsiness, and the effect of relaxing nerves is comparable to that of deep sleep for 2 hours. If you take a 30-minute nap every day, the hormone secretion will be more balanced and the risk of coronary heart disease will be reduced by 30%. Shi Ming, deputy director of Shanghai Chinese Medicine Insomnia Medical Cooperation Center, pointed out that taking a nap can "recharge" yourself, which can improve the brain's reaction ability and improve the work efficiency in the afternoon. People who can't sleep well at night should take a nap at noon, which can improve the impact of lack of sleep. Shi Ming suggested taking a nap half an hour after lunch and not going to bed immediately after dinner. Don't take a lunch break for more than half an hour, or you will be more tired. Office workers should try not to lie prone on the table when taking a nap, and they can bring their own folding recliners.
Laughing for 20 minutes is comparable to jogging for half an hour.
Studies have shown that laughing for 20 minutes is equivalent to jogging for half an hour. American Roma? Researchers at Linda University let 14 subjects watch war movies or comedies for 20 minutes or exercise for half an hour. The results show that the blood pressure, stress hormone level and cholesterol level of people who watch comedy decrease obviously, and their appetite increases greatly, which has the same effect as exercise. This shows that emotions will have an impact on the body, and the changes brought about by laughter and exercise are very similar. Fu Chunsheng said that from a physiological point of view, laughter is a process of muscle relaxation, which can improve your immunity; Mentally speaking, laughter is a pleasant emotional expression, which can release negative energy. For the elderly who don't do much physical exercise, laughing often is more important for health care. Fu Chunsheng suggested that everyone should laugh often and learn self-regulation from it. You can often watch humorous TV dramas, cross talks and sketches, or carefully observe interesting things around you. When something goes wrong, you might as well laugh at yourself with humor.
5.65438+ 0 cups of tea every day equals 7 cups of fresh orange juice.
Nicolas, Paris Preventive Medicine Center, France? Professor Tangshan's research shows that compared with people who don't drink tea, the risk of death of people who love tea is reduced by 24%. An antioxidant experiment in Britain shows that a cup of 300ml tea has the same antioxidant effect as 1.5 bottles of red wine (about 750ml per bottle), 12 bottles of white wine, 4 apples, 5 onions or 7 cups of fresh orange juice. Jiang Yongwen, deputy director of the Tea Research Institute of the Chinese Academy of Agricultural Sciences, said that human aging is a slow "oxidation" process, so everyone needs anti-oxidation. Tea has a strong antioxidant capacity, and the habit of drinking tea every day can effectively solve the anti-aging problem. He emphasized that tea has six major benefits, namely, anti-cancer, anti-radiation, anti-oxidation, lowering blood pressure, lowering blood fat and lowering blood sugar. Epidemiological studies in Japan show that compared with people who drink less than 3 cups of tea a day (30 ml per cup), the risk index of cardiovascular disease in men who drink a small cup of 10 tea a day is reduced by 42%, while that in women is reduced by 18%. Jiang Yongwen said that green tea retains the most tea polyphenols and has the best antioxidant effect. However, tea polyphenols can cause irritation to the stomach. People with chronic gastritis and gastric ulcer had better drink less green tea, and black tea can be used instead. Tea contains a small amount of caffeine, which is not suitable for people with unstable sleep and bad heart. Don't drink tea before going to bed and on an empty stomach. It is recommended to drink tea after meals 1 hour. You can put 3~5 grams of green tea in the teacup, and soak each gram of tea in 50 ml of boiling water for 3~5 minutes, and then soak it for three or four times.
6. Walking the dog for 2 months is equal to 1 year fitness.
A survey in Britain found that dog owners exercise more than gym members. The data of more than 5,000 people were collected, and it was found that dog owners would take their pets out for a walk for 48 minutes every day on average, and the walking time in a week could reach 5 hours and 38 minutes. They take their pets for long walks at least three times a week, which adds 2 hours and 33 minutes of exercise time. Counting, walking the dog for two months, the exercise effect is equivalent to fitness for one year. Fu Chunsheng said that people are lazy, exercise plans are easy to give up halfway, and dog owners have to meet the needs of their pets to go out, which invisibly increases their enthusiasm for exercise. According to statistics, if a pet dog is raised from childhood to old age, the owner can walk the dog for more than 23,000 miles (about 37,000 kilometers), which is equivalent to circling the earth once. Keeping a dog can also help people establish attachment with their dogs, realize emotional communication, make more friends and feel self-worth.
7. Wear casual clothes every day to help you walk 500 more steps.
A study by the University of Wisconsin in the United States shows that wearing casual clothes to work can increase the activity by 8%, which is equivalent to walking 500 more steps every day and losing 0.8 kg for one year. Lu Yifan pointed out that the comfort of clothing often affects people's desire for exercise, and people tend to stretch their muscles and are more willing to participate in sports in the most comfortable state?
2, women's health food
1. Prevention of cerebrovascular diseases: spinach
"Diet reduction" containing carotene and superoxide dismutase can prevent cerebrovascular diseases and protect the brain. What are the "reduced foods"? Experts believe that spinach bears the brunt. Followed by leeks, onions, peas, tomatoes, carrots, small vegetables, soybeans, garlic leaves and other vegetables, walnuts, peanuts, pistachios, cashews, pine nuts, almonds and other shelled foods, as well as brown rice and pork liver soup. It's all worth your brains.
2. Vision and eye protection: sweet potato
Vitamin A is called "eye protection agent". If the human body lacks it, the ability of the eyes to feel weak light will decrease, and the ability to adapt to the dark environment will also decrease. In severe cases, it is easy to get night blindness. Vitamin A is converted from carotene. In addition to carrots, sweet potatoes are also rich in carotene, which can provide rich vitamin A and improve eyesight. Eating sweet potatoes often is good for the skin.
Change hair quality: kelp
Speaking of hair care foods, you may know a lot, such as black sesame seeds that can make hair black, ginger that can make hair grow, or walnuts that can make hair shine. But do you know who is the all-around champion of food and hair care? It's kelp Nutrition experts believe that eating kelp regularly can not only supplement human iodine, but also have special effects on hair growth, moisturizing and brightening.
4. Enhance immunity: oranges
Among all fruits, oranges contain the highest vitamin C, about 30% more than ordinary fruits. If you want to stay away from colds and flu in winter, the simplest and most effective way is to eat more oranges. Oranges are known as a wonderful way to strengthen the human immune system and resist diseases, and their effect is no less than cold medicine. In addition, its skin care function can not be ignored. An orange can provide 75 mg of vitamin C for human body. If you can ensure that you eat 1-2 oranges every day, you can completely meet your daily demand for vitamin C, regardless of taking it from other foods.
5. Beautiful legs: bananas
Bananas rich in potassium are the first leg experts in food. It is rich in potassium, which can help you stretch your leg muscles and prevent leg cramps. The second "leg beauty expert" is celery, which contains a lot of colloidal calcium carbonate, which is easily absorbed by the human body, and can supplement the calcium needed by the legs and prevent edema in the lower body.
6. Anti-aging: Broccoli
Besides being rich in vitamins A and C, it also contains a unique antioxidant. Broccoli contains almost all antioxidants. Therefore, its antioxidant performance is superior to other foods, and it is also an anti-cancer star. Cruciferae vegetables have been proved by scientific research to be the best anti-aging and anti-cancer food. For women, it also has the beauty effect of protecting the skin. You can't miss this vegetable.
7. Sun protection and whitening: tomatoes
According to nutritionists, tomatoes are rich in vitamins A, C, B 1, B2, carotene, calcium, phosphorus, potassium, magnesium, iron, zinc, copper and iodine, and also contain protein, sugars, organic acids and cellulose. Tomatoes can be described as excellent sun protection food. Tomatoes are rich in antioxidant lycopene, and daily intake of 16 mg of lycopene can reduce the risk of sunburn by 40%. Cooked tomatoes are more delicious than raw tomatoes. Eating some potatoes or carrots at the same time will be more effective.