Sedentary is the enemy of health. According to the report, lack of exercise will shorten people's life expectancy by 3-5 years and increase the risk of cancer, heart disease and stroke by 25-50%. Just walking for 20 minutes every day can help 37,000 people stay away from premature death caused by chronic diseases every year. Walking is suitable for most people, 20 ~ 30 minutes each time, 2 ~ 3 times a week. It's best to speed up a little, and beat the shoulders, chest, abdomen, waist and other parts with arm swing, which has the functions of relaxing muscles and tendons, relieving tension and eliminating fatigue. Zhou Yingchun suggested rubbing your abdomen counterclockwise while walking, insisting on rubbing your abdomen with hot hands after meals, believing that "it can cure all diseases".
2. Eat more fruits and vegetables and less meat.
According to the WHO report, curbing the rising trend of diabetes and obesity can reduce the risk of premature death, which is mainly related to avoiding high-fat and high-protein diets. A study by the University of Southern California found that 20% of the calories consumed by middle-aged people around 50 years old come from animal protein (mainly meat or dairy products), and their risk of dying from cancer or diabetes will increase by four times, and the risk of dying in the next 18 year will increase by nearly two times, while middle-aged people who eat more plant protein (such as soy products) will not have the risk of premature death. Fruits and vegetables contain a lot of antioxidants, which can delay the harm caused by alcohol, tobacco and obesity. A study in Europe found that people who consume more than 569 grams of fruits and vegetables every day have a lower risk of premature death 10% and a longer life span 1 year than those who consume less than 249 grams. If you eat more than 200 grams of fruits and vegetables every day, the risk of premature death will be reduced by 6%. People who drink and smoke regularly eat more than 560 grams of fruits and vegetables every day, and the risk of death due to cardiovascular diseases is reduced 15%.
3. Beware of the invisible salt on the plate
According to the data, the number of people who die of cardiovascular diseases due to high-salt diet is about 6.5438+0.6 million every year in the world. WHO suggests that countries should reduce the number of patients with hypertension by 25% and the average salt intake by 30% through government intervention. China Nutrition Society suggested that healthy adults should take 6 grams of salt daily, but we should also pay attention to the invisible salt in the diet. For example, the minimum salt content of a bottle of soy sauce is above 15%; 100g monosodium glutamate contains 20.7g of salt, and hamburgers, French fries, instant noodles, canned food and preserved food are also big salt collectors. Cheese, bread, biscuits, etc. Salt should be coated before fermentation, and eat less.
4. Don't drink more than one glass.
As early as 2006, WHO listed China as the "hardest hit area" for alcohol, and the mortality rate caused by alcohol was higher than that caused by smoking. Studies have found that 60 diseases are caused by alcoholism, including liver cirrhosis and liver cancer, which can lead to premature death. The Spring Festival is coming. Zhou Yingchun suggested that when eating, don't drink unless you drink, and think of a "no alcohol word" in advance. Even if they drink, it is best not to drink more than one cup, let alone drink on an empty stomach or "have a stuffy mouth."
5. Chew 20 times per meal.
Israeli studies have found that elderly people with poor appetite are prone to premature death. Zhou Yingchun pointed out that there is a saying in Chinese medicine that "people are based on stomach qi, and all diseases are caused by internal injuries of the spleen and stomach". The stomach is not only an important organ of the digestive system, but also participates in regulating the activities of almost all organs in the whole body. It is suggested that middle-aged and elderly people eat regularly and quantitatively, eat less and eat more, chew slowly, and chew at least 20 times per bite to reduce the burden on the stomach. Massage Zusanli (located 3 inches below the external knee and about one finger outside the tibia) can also improve the spleen and stomach function.
6, often laugh out loud
Laughter can change the human body and improve the functions of the immune system and endocrine system. Therefore, Bian Xiao's recipe for longevity is to find something that makes him happy, laugh loudly and pass this happiness on to others.
7. Return to nature on weekends
Going outdoors more and returning to nature will help improve your mood and self-confidence. People who are in frequent contact with nature are less angry, depressed and nervous. Low-intensity aerobic exercise such as outdoor walking and cycling can reduce the risk of heart disease. Walking fast, fishing, boating and planting flowers and vegetables are all good outdoor sports. Don't worry that there are no mountains or oceans near where you live. Going to local parks, botanical gardens and other "green areas" on weekends will also have the same effect.
8. Spend 2 hours a week enthusiastically helping others.
Studies have found that elderly people who often help friends, relatives or neighbors feel happier and healthier than those who never help others. Elderly people over 70 years old can get many health benefits by participating in 100 hours of voluntary activities every year (only 2 hours per week), including relieving depression, losing weight, reducing insomnia and enhancing immunity.
9, more contact with animals
Pets provide friendship and warmth to the elderly, so that the elderly have someone to talk to, thus releasing pressure. People who have more contact with pets can keep their blood pressure, cholesterol and triglyceride levels stable. Besides cats and dogs, it is also helpful to build an aquarium at home and keep a parrot. If you don't want to keep a pet at home, you can have the same effect by contacting small animals in zoos and aquariums, volunteering in animal shelters, or walking your neighbor's dog often.
10, listening to music every day.
Listening to music helps to relieve anxiety, help sleep, enhance memory, promote wound healing, and reduce the level of stress hormone cortisol related to stress, thus enhancing immunity. For the elderly, listening to music every day can also lower blood pressure, relieve arthritis pain, accelerate recovery after stroke, and even inhibit the development of cognitive impairment. Music can stimulate positive emotions and attitudes, especially in the early morning. Choosing fast-paced and pleasant music can keep you in a good mood all day.
If we have the above five good habits and can have a healthy body with confidence, it is not difficult, so we should pay attention to a light diet, balanced nutrition, drink plenty of water and let the toxins in the body be excreted. It is also essential to strengthen physical exercise and maintain a good attitude, which is very helpful to our health. It can be seen that only by paying attention to scientific health preservation methods can we be healthier and happier.