It is better to pay attention to health care than to buy health quilts.

Six good health care habits lost in recent years

Many living habits in our life are actually beneficial to our health. Just because people are busy at work now, many people ignore sleep, especially for white-collar workers, staying up late is a common thing. So how can we keep in good health? It is very important to have a good living habit. Let's follow March 9th Bian Xiao to learn more about the good health habits we lost in those years.

Do you miss the cordial conversation at the dinner table, the family sitting around watching TV, sitting quietly reading and so on? The improvement of the average living standard has changed our living habits, but not every change has a positive and healthy impact on our lives. Some good habits are gradually leaving us. Pay attention to the following small series and several good habits recommended by everyone.

go to bed early

9 pm, 10 pm, used to be the bedtime for many people. Now, sleeping in the early hours of the morning has become the norm. The survey of Life Times also found that more than 80% people have the habit of going to bed late, and only 16. 1% people go to bed before 1 1 every night. 1 1 to 12, accounting for 31.39%; 33.9438+0% sleep from 12 to 1 in the morning. Guo Xiheng, director of the Sleep and Respiratory Diseases Diagnosis and Treatment Center of Chaoyang Hospital in Beijing, said that staying up late has become a social norm, especially for young people. People stay up late mainly because of the rich nightlife and many entertainment projects at night, which has become an "epidemic" over time.

However, staying up late is very harmful to health. According to a survey conducted by the American Anti-Cancer Association, people who sleep for 7-8 hours every night have the longest life expectancy. People who sleep less than 4 hours a night, 80% are short-lived. "The direct harm of staying up late is that people are prone to fatigue and lack of energy during the day; Skin damage, easy to aging in advance; It will also affect endocrine and reduce immunity; If you stay up late for a long time, you will have mental symptoms such as insomnia, forgetfulness and anxiety. " Guo Xiheng said that the best sleep time at different ages is different. For people over 60 years old, it is best to ensure that they sleep 5.5 to 7 hours a day; Adults aged 30 to 60 sleep about 7 hours a day; 13 ~ 29 young people sleep about 8 hours a day.

write

Once upon a time, being able to write beautiful words was an enviable skill. However, with the popularization of digital products and the development of information and network, people gradually began to throw away pens, but now many people "forget the words when they start writing". According to a survey conducted by China Youth Daily, 83% people admit that they will have the experience of "forgetting words".

At the same time, more than 70% of adults said that there are not many opportunities for handwriting in daily work and life. The survey also found that the crisis of "writing and forgetting words" is diffuse, which is not only reflected in adults, but also in young students.

In fact, writing less is not only unethical, but also unhealthy. The research of Princeton University found that writing can strengthen the learning process, store and internalize information, make memory safer and improve learning efficiency, while typing will affect the learning process. More importantly, writing can also improve the overall health to some extent. The research published in the journal Progress of Mental Disease Treatment shows that the benefits of writing will not only appear in the short term, but also make people get long-term returns, such as improving mood, enhancing happiness and reducing stress. In addition to seizing the opportunity to write, if you are used to writing with your right hand, try changing your left hand. Changing the habit of using your hands occasionally can give your brain more exercise.

Talk face to face with sb.

We used to whisper to each other in class and meetings, but now we can play computer or mobile phone all day without saying a word. The progress of science and technology makes communication more convenient, but it also makes people more lonely and less talkative.

Miller McPearson, an American sociologist, said that modern communication devices such as mobile phones and wireless phones "make the traditional social mode less important". According to Xia Xueluan, a professor of sociology in Peking University, if you are always half-hearted when communicating with your family and friends, watching TV or touching your mobile phone will "delay" the conversation and make the other person feel that you are insincere, thus affecting interpersonal relationships. Therefore, experts remind you to set aside some time to communicate with your family every day, and don't use computers and mobile phones until necessary working hours. Cultivate your communication skills and get in touch with real people.

read a book

At one time, the most important indicator to measure a person's identity was how many books he read. But now in China, because our daily life is full of colorful entertainment programs, too many young people put down their books and watch TV in front of the TV. According to the research of China Press and Publication Administration, in 20 12 years, the number of printed books read by China people was only 4.39, far lower than that of Korean 1 1, French 20 and Japanese 40.

At the same time, television plays an increasingly important role. The questionnaire survey of China residents' cultural consumption tendency shows that "watching TV" ranks first with the support rate of 62.6%. The survey jointly conducted by Life Times and Sina Health Channel also shows that although 8 1.4% people think that watching TV is "harmful to health", nearly 1.4 people still watch TV for more than 5 hours every day.

Chi Yukai, director of the Department of Human Resource Management and Psychological Evaluation at the School of Psychology of South China Normal University, believes that people used to study not only for learning, but also for entertainment and relaxation. But now TV is obviously more fun than reading, but watching too much TV also does a lot of harm, such as the decline of sleep quality and the obesity of teenagers. Chi Yukai called for dividing the time spent watching TV into reading. German research has found that the age of 13~ 15 is the key period to cultivate reading habits, and reading should start from children.

Eat lightly

Once, "simple tea and light rice" was the dietary concept of the older generation, but modern people who are "without meat and unhappy" have taken "eating out" as the norm. Although eating out saves the trouble of cooking, "too greasy" has become everyone's knowledge. The survey found that the average daily oil consumption of urban residents in China is close to 50g, which is twice the recommended value of the World Health Organization.

The "heavy taste and greasy" diet makes more and more people in China fall into lifestyle diseases. Zhang Ye, director of the Nutrition Department of the 309th Hospital of the People's Liberation Army, pointed out that if everyone eats 1 teaspoon (1.5g) of oil every day, their weight will increase by 700-800g after one month and nearly10kg a year. Eating too greasy will not only lead to indigestion, but also easily lead to diseases such as diabetes and coronary heart disease.

Zhang Ye said that in order to alleviate greasy food, we should first establish reasonable eating habits, eat more different kinds of food, pay attention to maintaining a balanced diet, avoid a greasy and monotonous diet, and eat as many fruits and vegetables as possible. Cold salad, stir-frying, boiling, stewing, steaming, etc. Suitable for daily cooking, try to avoid frying and frying.

Outdoor game

It's hard to see a group of children playing hide-and-seek and punching sandbags. Nowadays, children have contributed their free time to electronic devices such as mobile phones, pads and computers. A survey in the United States found that from 1997 to 2003, the proportion of children aged 9 to 12 who participated in outdoor activities such as hiking, fishing and beach games decreased by 50%; However, children spend more time on computer games and TV.

A British charity pointed out that playing computer games at home for a long time has led to a rapid decline in the social skills of many children. They always look blank and absent-minded. After a long time, their facial expressions become rigid and do not like to talk to people. Kong, director of the outpatient department of Peking University Institute of Mental Health, said that computers and the Internet are very confusing and easy for children to indulge in.

Therefore, parents should help their children understand computers and networks correctly. First of all, children under the age of 7 should try not to touch computer games, but play with friends in real life to cultivate their social skills. In addition, computers can be placed in "public areas" such as living rooms and study rooms to reduce children's curiosity about computers. For children who have "fallen in love" with computers, parents should not turn off the power, unplug the network cable or beat and scold their children, but spend more time with their children and use their parents' care to reduce their fascination with computers.

10 Good habit is "elixir of life"

Good living habits are the elixir of life. Recently, the American magazine Men's Health published an article listing 10 good habits that help to prolong life.

Eat breakfast within 90 minutes after getting up. A new study by the University of Massachusetts found that people who eat breakfast 90 minutes after getting up in the morning have a 50% increased risk of obesity. This will directly lead to an increase in the risk of death of intestinal cancer, bladder cancer and liver cancer. Therefore, breakfast must be finished within 90 minutes after getting up.

Work in spite of illness

A British study found that people who continue to work after illness are twice as likely to suffer from heart disease within three years as those who have a good rest at home. So if you are sick, you should be treated in time. Don't be brave.

Don't use air freshener.

Scientists at Jesus University in Welling, USA, found that air fresheners not only affect people's sense of smell, but also harm their lungs. If the indoor smell is bad, you can put some cinnamon, which can also make people feel refreshed.

Eat salad before meals.

Eating salad before meals helps to prevent blood sugar and insulin from soaring. At the same time, olive oil and vinegar in salad are beneficial to blood vessel health and reduce the risk of cancer.

Put curry in the dish.

Rutgers University found that curcumin in curry powder combined with isothiocyanate in cruciferous vegetables such as broccoli and cauliflower can enhance the anti-prostate cancer effect. Putting curry in the dish once a week will be effective.

Sleep on your side.

Sleep apnea will seriously affect the quality of sleep, make people more tired during the day and reduce the body's resistance. The latest research in the Affiliated Hospital of University of Bern, Switzerland, found that lying on your side can reduce sleep apnea and ensure sleep quality.

Drink mint tea

A study by the University of Buffalo found that mint tea contains strong antioxidants, which helps to reduce inflammation, improve alertness and reduce the risk of diabetes by 52%.

Soak the tea for at least 3 minutes.

Making tea for less than 3 minutes will greatly reduce the antioxidant content and disease-resistant effect of tea.

Every meal should have five colors.

A study by Colorado State University found that eating more fruits and vegetables can improve the level of cancer prevention and reduce the risk of stroke. Every meal of fruits and vegetables had better have five colors: blue (or purple), green, white, red and yellow (or orange).

5 glasses of water a day

Scientists at the University of Malinda in the United States found that men who drink at least 5 glasses of water (267 grams per cup) a day have a 54% lower risk of fatal heart disease than men who drink less than two glasses a day.

Conclusion: From the above, we can know that there are actually some good living habits in our life that can help us keep healthy and active thinking. Just because people in modern society are too busy, they forget some good living habits in their daily life. So if they want to do a good job in health care, these small habits in life must be developed.