Four cornerstones of health, sixteen words: First, a reasonable diet; Second, moderate exercise; Third, quit smoking and limit alcohol; Fourth, psychological balance.
According to the statistics of the World Health Organization, heredity accounts for 15%, society accounts for 10%, medical care accounts for 8%, climate accounts for 7%, and self-care accounts for 60%. This shows that people's own life thoughts and health care behaviors are very important to their health. Human beings are facing a health crisis, and internal and genetic factors are not the main factors, only accounting for 15 ~ 20% and 86 ~ 80% of external factors. External factors can prevent diseases by regulating the scientific lifestyle and ensure that you are in a healthy state.
Health is a balanced relationship between man and nature, including physical health, mental health and the ability to adapt to society. A healthy body must meet the following four conditions:
Reasonable diet
The first cornerstone of health-a reasonable diet
Healthy eating can be summarized in two sentences: * * ten words "12345"; Red, yellow, green, white and black. Remember these ten words, that is, scientific and reasonable diet, "one" eat coarse and miscellaneous, and mix meat and vegetables.
You know, people have 32 teeth, of which 4 are molars that eat meat and 28 are incisors that grind plant starch, which means people are mainly vegetarians. People cannot eat meat every day. You are not a tiger. Tigers are all molars. Of course, they eat meat. This is the law of nature.
There are many people who entertain, eat, drink and have fun for their careers every day, and constantly eat delicacies. The table of ordinary people is also dominated by meat dishes. As a result, wealth disease (lifestyle disease) has become the main killer threatening human health!
"Two" is 250g of carbohydrate.
It is equivalent to the staple food of six Liang to eight Liang, which is not fixed. For example, some young migrant workers work very hard, and they need a pound and a half for a meal. What about some lesbians? Fat, the workload is very light, not six Liang, three Liang is enough. Eating soup before meals makes you slim and healthy. As long as you drink soup before meals, you can reduce the excitement of the appetite center, automatically reduce your food intake by one third, and chew slowly; If there is no soup, just order and make soup with boiling water. Drinking this first will immediately reduce your appetite.
Three servings are three servings of high protein.
Protein can't be too much or too little, just three or four copies, neither too much nor too little. One serving: one or two lean meats or an egg, or two pieces of tofu, or two fish and shrimps, or two chickens and ducks, or half a soybean. Excessive intake of protein will increase the burden on the liver and kidneys, even if the burden on the stomach and intestines increases, it will also lead to indigestion.
"Four" means "coarse and fine, neither sweet nor salty, three or four meals, seven or eight full".
"Coarse and fine": eat coarse grains three times a week, such as corn flour, old corn and sweet potato. Coarse grain flour and rice is most suitable for nutrition.
"Not sweet or salty" means a light diet. Excessive intake of sugar and salt (including monosodium glutamate) is one of the main reasons leading to "three highs" (hypertension, hyperlipidemia and hyperglycemia).
"Three, four and five meals" means eating at least three meals a day. Some people don't like breakfast, which is a bad habit.
"Seven or eight points full" is the key to prolonging life.
At all times, there are hundreds of ways to prolong life, but they are all ineffective. People really realize that the most effective way to prolong life is. We call it a "low-calorie diet", which means seven or eight percent full. There is an old saying in Chinese medicine that "if you want to be healthy, you will be hungry and cold." Three points of hunger and cold are better than all drugs. When you leave the table, you are still a little hungry and want to eat, so you leave the table. This is seven or eight full. The fifth is 500 grams of vegetables and fruits.
Red is a red vegetable.
Gay men eat a tomato every day (vitamin C is eaten raw and lycopene is eaten cooked), and prostate cancer is reduced by 45% because lycopene is fat-soluble. Or drink less red wine, Shaoxing wine and rice wine, which can prevent arteriosclerosis, not exceeding 100 ml. Eating red pepper can improve mood and reduce anxiety.
Yellow, red and yellow vegetables.
Such as carrots, watermelons, sweet potatoes, old corn, pumpkins, red peppers, or simply red and yellow vegetables, are all high in vitamin A content. Eating more is good for strengthening resistance and making eyes bright.
"Green" refers to both vegetables and green tea.
Tea is the best drink, and green tea is the best in tea. Green tea can resist oxygen free radicals, reduce aging, and get younger as you drink it. Drinking green tea can prolong life, reduce tumors and reduce arteriosclerosis.
"White" is oatmeal and oatmeal.
Oats contain more dietary fiber, which can not only reduce cholesterol and triglycerides, but also be especially good for diabetes. Especially oatmeal defecation, many elderly people have dry stools, which cause cerebrovascular accidents and defecation is very good.
"Black" and "black" are black foods such as black fungus.
Auricularia auricula is also very good, it can reduce blood viscosity. The blood viscosity of the rich man mentioned just now is too high, so it is just right for him to eat black fungus. After eating black fungus, the blood will be diluted, and it is not easy to get cerebral thrombosis and coronary heart disease. It is superior to aspirin in anticoagulation and thrombosis.
Moderate exercise
The second cornerstone of health: moderate exercise
Moderate exercise
Modern people go out by car, go upstairs and take the elevator, physical activity decreases, and there are more and more patients with cardiovascular and cerebrovascular diseases. The best way to prevent cardiovascular diseases is proper exercise. Choose other low-intensity sports according to your age, illness, physical strength and personal hobbies, including playing Tai Ji Chuan, doing medical gymnastics, riding a bike, climbing mountains, swimming, playing table tennis and badminton. Go upstairs for a walk and jog. The best exercise for the elderly is walking, and walking for at least half an hour every day is the best exercise.
Warm-up activities should be done before exercise, and the intensity of exercise should be a little sweating and slight breathing acceleration without affecting the dialogue. The general exercise time is 10 ~ 30 minutes, and 3 ~ 5 times a week is enough. Pay attention to step by step when exercising, and don't hold your breath, rotate quickly, exert yourself too hard or bow your head too deeply. It should be noted that if you feel unwell, tired or short of breath during exercise, you should stop exercising in time and seek medical advice if necessary.
After getting up in the morning, the sympathetic nerve is excited, the heart rate is accelerated, and the blood viscosity is increased, which is the high incidence period of cardiovascular and cerebrovascular accidents. In addition, the temperature is low in the spring morning, and blood vessels tend to contract and narrow when they are cold, which is easy to cause a stroke. So it is more appropriate to exercise after the sun comes out at eight or nine in the morning or around four in the afternoon.
Balanced mentality
Positive and optimistic attitude
The third cornerstone of health-psychological balance (positive and optimistic attitude)
A balanced and optimistic attitude
Psychological balance is the most important measure for our health care. The effect of psychological balance exceeds the sum of some health care measures. As long as we pay attention to psychological balance, we will master the golden key to health. Healthy old man, over 100 years old, cheerful, easy-going and kind-hearted. No healthy old man is narrow-minded, grumpy and desperate.
People's mental state is very important. Illness and recovery vary from person to person. Some people are not easy to get sick, and some people are easy to get sick, which has a lot to do with mental state. A good mental state is the best anti-cancer medicine.
A person's psychological balance, physiological balance, not getting sick, getting sick is still relatively fast. Any disease is like this. This power is very, very powerful, sometimes so powerful that you can't imagine it.
Therefore, it is necessary to achieve a balanced mentality. What gifts did you give in the 1970s? Dim sum; In the 1980 s, gifts were given to health care products; Gifts and flowers from the 1990s. Few people in the ward send snacks, only flowers. What gifts should we give in the 2 1 century? Send the most precious "health" in 2 1 century!
adequate sleep
adequate sleep
The fourth cornerstone: adequate sleep.
adequate sleep
People spend13 of their life in sleep. Good sleep habits are very important for restoring physical strength, enhancing wisdom and ensuring health. Scientific research has proved that sleep is also an important process to improve human immune function.
Why do people sleep?
It is because there is a substance called "uridine" in the human body. When it accumulates to a certain extent in the lower hypothalamus of brain stem, people have the requirement of sleep.
Some people think that you must sleep for 8 hours every night. In fact, the amount of sleep time varies from person to person. Some people need to sleep for 8-9 hours to be energetic, while others only need to sleep for 5-6 hours. According to experiments, drinking some milk before going to bed can make you sleep more soundly. Some people even suggested that if you sleep less for a few hours, you have to make up for a few hours the next day to regain your energy, which is also unfounded. Some people haven't slept for several days in a row. It's unscientific that they can make up for the lack of sleep for several days just by sleeping for one night.
How to sleep well to ensure health?
First of all, we should follow the running law of the biological clock and don't disturb it at will. For example, when to sleep and when to get up, you should have fixed habits and don't change them easily. Generally speaking, the ideal time for sleeping is from 9: 00 pm to 2: 00 am. This is because people sleep for one period every two hours. The first period of sleep is the heaviest, the second period of sleep is shallow, and the third and fourth periods of sleep are shallow. The four-hour sleep in the first two periods accounts for 75% of the total sleep. For the elderly, it is better to sleep more than middle-aged and mature people. This is because the elderly are prone to fatigue, and it takes a long time to eliminate fatigue. It is best for people over 70 to get enough sleep for 8-9 hours every day, and for people over 90, it is best to get enough sleep every day 10 ~ 1 1 hour. At the same time, take a nap for 0.5 ~ 1 hour every day.
We should change all kinds of bad habits of sleeping.
1. Sleep with the light on. Although people close their eyes when they sleep, the light will still be perceived by the human body.
2. Avoid strenuous exercise before going to bed.
Don't drink strong tea or alcoholic beverages before going to bed.
4. Don't watch thriller detective books, movies and TV before going to bed.
At the same time, pay attention to the posture and direction of sleeping. It is best to bend your legs to the right, and the direction is best to keep the human body parallel to the magnetic lines of the earth's magnetic field, that is, the north-south direction. It is best to wash your feet with hot water before going to bed. Get into the good habit of sleeping with the window open, so that the air circulates, which is good for sleeping, but be careful not to let the wind blow directly on your body, especially your head. You can open the side window and pay attention to cover the quilt. Also be careful not to take sleeping pills easily and drink a cup of hot milk before going to bed, because milk contains tryptophan, which has a mild hypnotic effect.