Health may be a topic that people have been paying attention to since ancient times. At present, people's understanding and attention to this issue in the 2 1 century is unprecedented. In today's human civilization, we should use knowledge instead of getting used to life. And if a person has no time to learn some health knowledge, he will have time to get sick in the future. As the saying goes, "prevent diseases early". From this sentence, we deeply understand the importance of preventing diseases and keeping healthy. How to stay healthy and meet the challenges of the new century easily?
In order to be healthy, we must master the four elements of good health:
1, optimistic attitude 2, adequate sleep 3, proper exercise 4, balanced nutrition.
First, an optimistic attitude.
There is no accepted unified standard for whether psychological activities are normal or not. Many psychologists have put forward the psychological characteristics that healthy people should have. For example, Kambus, a national psychologist, put forward four basic characteristics of mental health.
L, positive self-concept: can correctly evaluate yourself, can also be accepted by others, experience the value of self-existence, and can deal with various problems encountered in daily life.
2. Appropriately identify with others: not only can you identify with others without relying on others or demanding others, but you can also experience that you are the same and connected with others in many ways. You can share your love, hate, joys and sorrows with others, make friends with friends, get together and share happiness, and be alone.
3. Be confident in the face of reality: be able to accept various information, listen to different opinions, grasp the truth and believe in your own strength.
4. Rich subjective experience: I have stored a lot of useful information, knowledge and skills in my "treasure house" of master planning experience, so I can extract and play its role at any time to solve the problems encountered.
As mentioned above, optimism, tolerance, self-improvement and self-confidence are the basic characteristics of mental health, while pessimism, jealousy and inferiority are harmful to health. ? Psychologists Moslow and Miethman also put forward ten characteristics of normal psychology:
1, with sufficient adaptability and sufficient sense of security.
2, fully understand yourself, and can make an appropriate estimate of your ability.
3. The goal in life is realistic.
4, can maintain good contact with the real environment.
5, can maintain the integrity of personality.
6. In order to have the ability to learn from experience.
7. Emotional expression and control are moderate.
8. Be able to maintain appropriate and good interpersonal relationships.
9, without violating the collective will and premise, can play a limited personality.
10, which can appropriately meet various needs of individuals without violating social norms.
If there are 8 items, it means that you are mentally healthy; If there are 6 items, it is basically normal; If there are less than 4 items, it means that you need to consult a psychologist.
What symptoms need psychological counseling:
With the improvement of life quality and the popularization of mental health knowledge, psychological counseling is accepted by more and more people. So what psychological symptoms appear in daily life for psychological counseling?
(1) Depression refers to a persistent depression, often accompanied by anxiety, physical discomfort and sleep disorders.
(2) Anxiety: refers to a state of persistent tension or paroxysmal panic, which is not caused by actual threats, and the degree of tension and panic is different from that in real life.
(3) Phobia: refers to having a strong sense of fear and tension about a specific situation, object or person, and thus having to avoid it. Although unreasonable, it still appears repeatedly in the same situation and is difficult to control.
(4) Obsessive-compulsive disorder: refers to an idea, emotion or behavior that is obviously unnecessary but can't be rid of, often accompanied by anxiety or fear.
(5) hypochondriasis: it refers to paying too much attention to one's own health and suspecting that a certain part of the body is abnormal. Although there is no abnormal evidence in clinical examination, I always think that I have some kind of disease, accompanied by anxiety.
There are also: sleep disorders, psychological problems of the elderly, psychological problems of menopause, hyperactivity disorder, fear that things will happen for no reason, weird behavior, unhappiness and so on. Should seek psychological counseling.
Ten suggestions for maintaining mental health:
L, love others, give others happiness first.
2, don't sulk, don't care.
3. Make more intimate friends and talk often.
4. Do a good job in the relationship between husband and wife and family.
5. Do a good job in the relationship between colleagues, neighbors and superiors.
6, study hard, proficient in business, do a good job.
7. Don't expect too much.
8. Keep exercising and do a good job of self-care.
9. Strengthen self-cultivation and be generous to others.
10, loves life and has a wide range of interests.
There are still many aspects of mental health to be done and paid attention to.
Second, get enough sleep.
Sleep is closely related to health. Many people know that a good sleep can eliminate the fatigue of the whole body and improve the metabolism of substances, endocrine, cardiovascular activities, digestive function and respiratory function in the brain. Have a good rest. After waking up from a deep sleep, you can devote yourself to work energetically, which is not only necessary for your body, but also a very good and important "nutrition method".
10 afternoon to 2 am is the time for "beauty" (skin beauty). 1 until 3 am, it is used for nourishing the liver. It's for the lungs from three to five. 5: 00 to 7: 00 is the time to raise the large intestine (the best time to defecate). Therefore, sleep can promote the growth and self-repair of all parts of the body, enhance immune function and improve the body's resistance to diseases, so there is a saying that "sleep is a natural tonic".
What should I do if I am not satisfied with my sleep?
As the saying goes, a good sleep is a tonic, but a bad sleep is a poison. Can you do it (change the bad habits that damage sleep)
1, prohibition of alcohol: Although a small amount of drinking helps to fall asleep, it will affect the depth of sleep to varying degrees.
2, it will lead to sleep disorders.
3, it is not appropriate to drink tea before going to bed, tea has the effect of exciting nerves, which easily leads to insomnia.
4. Eating foods containing tyrosine such as barbecue, cheese, chocolate, eggplant, ham, potatoes, pickles, sugar, sausage, spinach and red wine before going to bed will increase the release of norepinephrine.
5, dinner should not be too full.
There are also vitamin B, calcium and magnesium, which help to relax nerves and muscles, improve sleep quality and avoid sleeping pills and their side effects. Have a good sleep, have a good sleep.
Third, moderate exercise.
"Life lies in movement" was put forward by Voltaire, a French thinker, as early as18th century, and it has been proved so far. In fact, every physical exercise, such as running, walking, doing exercises, swimming, playing Tai Ji Chuan and so on, will be helpful to our health as long as you do it scientifically and reasonably.
You must choose a place with fresh air. If the air is not fresh, it will bring some harm to the respiratory tract and lungs.
2, step by step, when doing physical exercise, the speed should be from slow to fast, and the intensity should be from small to large, so as to be gradual.
3, the situation is diverse, speed, strength, flexibility and sensitivity exercises should be interspersed.
4. Comfortable clothes, wearing too little is not conducive to cold and warmth, and too much is not conducive to physical exercise.
Perseverance is the most important point of physical exercise.
Middle-aged and elderly people should do: three, five and seven principles.
Three: The time for each physical exercise shall not be less than 30 minutes.
Five: You must keep exercising five times a week.
Seven: Physical exercise must be moderate. When doing physical exercise, it is calculated by your heartbeat, heartbeat+age = 170 times. For example, when you are 60 years old, your heartbeat should be kept at 1 10 times per minute when doing exercise, plus 60 years old equals 1 70 times.
The above points must be done when doing exercises. Keeping a healthy and beautiful body through timely exercise is what everyone wants to have.
Fourth, balanced nutrition.
General and specific goals of nutrition improvement in China.
Reduce hunger and food shortage by ensuring food supply and implementing appropriate interventions. By correctly guiding food consumption, optimizing dietary structure, comprehensively improving nutritional status, preventing, controlling and eliminating trace element deficiency, and advocating a healthy lifestyle.
1, dietary guidelines:
(1) Food should be diversified; (2) Hunger and satiety should be appropriate; (3) the oil should be in moderation; (4) the thickness should be matched; (5) salt should be appropriate; (6) Eat less sweets; (7) Drink moderately; (8) Three meals should be reasonable.
2. What kinds of nutrients do people need: (1) protein (2) vitamins (3) minerals (4) sugar (5) water (6) nucleic acid.
3. 10 food types recommended by nutritionists:
1) cauliflower (2) strawberry to (3) soybean (4) yogurt (5) coriander (6) sweet potato (7) tuna (8) onion (9) malt (10) papaya.
4. Diet coordination during disease treatment:
When taking vitamins A, D, E and K, you should eat high-fat foods to promote drug absorption. However, when taking vitamins, you should not eat vegetables cooked by black fungus, dried pork or green leafy vegetables.
When supplementing iron, don't eat foods containing more calcium and phosphorus, such as animal liver, kelp, sesame paste and peanuts. Avoid drinking tea and eating a high-fat diet, but eat acidic food. Drink alcohol, or eat more food containing protein.
When taking erythromycin, you can eat some alkaline foods, such as soda and biscuits.
When taking furazolidone and phenytoin sodium. It is not advisable to eat uncooked or fermented equipment containing cool amine, such as chocolate, milk, cheese, pickled fish, bacon, animal offal, beef, sausage, lentils, broad beans, soy sauce, bananas, pineapples, tofu, beer and other alcoholic beverages, nor to drink tea.
Take multi-enzymes, pancreatin, pepsin, etc. And don't drink tea.
When taking different drugs, it is not advisable to eat foods containing lactose. When taking diuretics, eat more foods with high potassium content, such as tomatoes, oranges, figs, raisins, bananas, potatoes, sweet potatoes and peaches.
5. How do patients with different diseases eat fruits?
(1) high cholesterol: apple (2) diabetes: pineapple, bayberry, cherry, pear (3) hepatitis: pear, banana, apple, watermelon, lemon, dried fruit, jujube (4) nephritis: fruit juice, jam, jujube, black watermelon (5) gastroenteritis: apple, pomegranate, jujube. Litchi (9) Hundred Days Throat: Siraitia grosvenorii, Olive (10) Oral diseases: watermelon, eating more oranges (1 1) Hemorrhoids: figs, bananas (12) Influenza: grapes, strawberries, watermelons, papaya and bitter orange.
6, remove contaminated food in the body.
(1) Drink fresh fruit and vegetable juice (2) Drink mung bean soup (3) Eat pig blood soup (4) Eat kelp? (5) Eat black fungus and fungus food (6) Drink milk (7) Eat garlic (8) Drink more tea.
7. You can eat five kinds of health food every day.
(1) honey (2) ginger (3) peanut (4) jujube (5) garlic
8. Matters needing attention
(1) Fruit cannot replace vegetables;
(2) Don't wash soybean milk with eggs.
(3) Instant noodles cannot be stored for a long time;
(4) it is inconvenient to soak for a long time;
(5) Don't eat more lunch meat;
(6) Yogurt should not be drunk on an empty stomach;
(7) It is not advisable to drink cold milk in summer;
(8) MSG should not be eaten more;
(9) Acid and alkali foods should not be tasteless;
(10) Cassava without wheat removal is not edible;
(1 1) "Ha" food is not allowed.
(12) repeated high-temperature heating of edible oil is harmful to health;
(13) burnt fish and meat are inedible.