Water shortage: just drink less water. So anyway, we must keep a balance.
Hainan university elderly health care knowledge album
Details decide to live a hundred years.
A good lifestyle is based on balance, moderation is the core, persistence is the foundation, and details are the key. In a word, the details decide to live for a hundred years.
Details decide to live a hundred years.
"Life lies in exercise", which is a well-known saying. Others say that "life lies in stillness", "life lies in nutrition" and "life lies in comfort". From the nature of life phenomena, these are all one-sided. What is the essence of life? What does health and longevity depend on? Since ancient times, people have been exploring from home to abroad. Qin Shihuang did not find the elixir of life. In 4000 years, China experienced 67 dynasties and 446 emperors. Only nine emperors, including Wu Zetian and Gan Long, lived to be seventy years old. Others are short-lived, with an average of 42 years. It stands to reason that their supplements, medicines, nutrition and life span are all excellent, but their life span is not as long as that of ordinary people. Why? Modern science has proved that the key is lifestyle. The World Health Organization (WHO) clearly declared that "health genetic factors account for 15%, social factors account for 10%, medical conditions account for 8%, climate conditions account for 7%, and lifestyle accounts for 60%". Studies have proved that a good lifestyle can reduce the incidence of hypertension by 55%, stroke caused by hypertension by 75%, diabetes by 50%, cancer by 1/3 and infectious diseases by more than 50%. Life lies in balance, balance can lead to health and longevity, and imbalance can lead to disease, cancer and even death. Everything in the universe follows this truth, which is the eternal law of all life in the universe. Confucius' Doctrine of the Mean, Laozi's Taoism, Yin-Yang and Five Elements of Traditional Chinese Medicine, and International Health Declaration are all balance theories.
Laozi has already pointed out: "My life is that I am not in the sky" and "everything in the world must be done in detail". In other words, your life is completely in your own hands, especially the details of life. Life is like a chess game. One wrong step and you lose everything.
Do you believe that eating jiaozi will make people suffocate? Just ask to chew slowly and don't gobble up this detail. Who would have thought it would cost his life? There have been reports of choking on rice cakes recently. A little confused person fell down beside the chessboard because he was angry at playing chess. Everyone says to protect your forehead, vest and feet, don't catch cold and avoid catching a cold, but some people don't care. They washed their hair, blew into the tuyere and caught a cold. A few days later, they were diagnosed with viral myocarditis and then developed arrhythmia. Finally, in order to save their lives, a pacemaker was installed in emergency surgery. So the little ones don't care about the big troubles. Everyone says smoking is absolutely bad. Some people say that people with lung cancer and sudden myocardial infarction, as well as non-smokers, take turns to take care of them, and eat jiaozi with salty oil in daily life. After dinner, they sat on the sofa eating red peanuts and watching TV. Results No lung cancer was found, but myocardial infarction was found. They had emergency surgery, put two stents in their hearts, built a bridge, and almost put their lives in it. What's more, in the shower, the right hand holds the lit cigarette high and the left hand scrubs the body. This is not a fictional joke. It did happen. The client or the doctor. He has had three strokes, but he can't quit smoking without a stroke! I once saved a Gao Qian and suddenly fainted at the door of the toilet at night. His wife said, "He should pay attention to the details of getting up for three and a half minutes." Maybe nothing will happen! An old comrade cooked meat on the gas stove and forgot to bring his key when he went out. He was taken to the hospital when he remembered that he had a heart attack. When his son came home, the house smelled of burning and the pot burned through. Do you think this will happen if you turn off the gas and take the key? How important the details are. I also met an old man who was almost 90 years old. Twenty years ago, he couldn't raise his hand to comb his hair because of his shoulder pain. Treatment of scapulohumeral periarthritis is ineffective. My son took him to Shanghai from thousands of miles away and found kidney cancer in time through a comprehensive physical examination. Early detection, early diagnosis, early operation and cancer cure. But twenty years later, the old man went to Shanghai again, worried that it would be inconvenient to go to the toilet on the train and trouble his family. On hot days, he controls drinking water, drinks less water and eats greasy desserts. I had a stroke as soon as I arrived in Shanghai. If you don't pay attention to the details, it will affect your health. Too many examples, American scientist m? f？ Dro said, "Details are the devil". Details determine health, details determine life.
From the perspective of health care, the key to health care is details, and the core is moderation, regardless of eating, drinking and exercising. Old people know best. If they eat too much at night, their stomachs will be upset and their sleep will be affected. Can they stay sick for a long time? Stomach trouble, fatty liver and gallstones can't find him? The foundation of health preservation is persistence. No matter how good the health care trick is, fishing for three days and drying the net for two days will be in vain if you can't persist. Some people think of the importance of exercise and start running, but they can't last for a few days. After a period of time, others will be good at playing Tai Ji Chuan and dancing Tai Chi sword. He practiced again, but after half a month, he still couldn't hold on, and the practice became empty talk. In order to be healthy, we must make up our minds and strengthen our perseverance. We say that the foundation of health preservation is persistence, the core is moderation, the key is detail, and balance is fundamental. From the essence of life, it is all about balance, so that you can live to be a hundred years old.
Let me talk about balance from the perspective of details. Balance is instantaneous, but it is eternal. Everyone should strive for a good balance, mainly nutritional balance, dynamic and static balance, environmental balance and psychological balance.
I. Nutritional balance
Nutrition is the material basis of life, without which there is no health. The adult's body is no longer growing, so we should decide the intake of heat energy according to the consumption of heat energy, that is, "living within our means", so as to balance the body's heat energy and maintain a proper weight and health. Eating too much or too little, in the wrong proportion, will lose balance and be unhealthy. In order to balance nutrition, the diet must be reasonable. The Dietary Guide for China Residents clearly points out (1) that there are various foods, mainly cereals; (2) Eat more vegetables, fruits and potatoes; (3) Eat milk, beans and bean products every day; (4) Eat lean meat of fish, eggs and poultry in moderation, and eat less fat and meat oil; (5) A light and low-salt diet; (6) Food intake should be adapted to physical activity and maintain an appropriate weight; (7) drinking restrictions; (8) Eat clean and hygienic food. In addition, three meals are reasonable. Generally, the energy of breakfast, lunch and dinner accounts for 30%, 40% and 30% of the total energy respectively.
In line with this, scientists put forward the diet pyramid. Tufts University in the United States has recently made new changes and changes to the old people's diet pyramid. Originally, the bottom layer was 6 portions of grain, but now the bottom layer is 8 portions of water, juice and other liquids (about 2000 ml). Polycellulose is emphasized at every level of the pyramid, and whole grains emphasize whole grains, coarse grains and brown rice. Replace meat with mung beans, lentils and broad beans at least twice a week. The ratio of fruit to vegetables is 5: 2. Advocate foods with high nutrition and high density, such as spinach, lettuce, potatoes, pumpkins, celery, cucumbers, apples, oranges, strawberries, peaches and apricots. It is emphasized that the intake of fat, oil (25g), sugar (10g) and salt (6g) should be strictly restricted at the top of the tower. Originally, a small flag was erected at the top of the pyramid as a reminder to supplement some nutrients, such as vitamins A, D, B 12, E and iron. But nutritionists emphasize that in addition to a glass of milk in the morning, the elderly can also add a glass of milk at night.
Now two simple sentences are popular in nutrition, "one, two, three, four, five; Red, yellow, green, white and black ". "One" means a glass of milk or yogurt every day. "Two" means two grains per meal. "Three" refers to three servings of protein a day, each serving refers to two servings of meat (lean pork, beef and mutton, or chicken and duck meat or fish and shrimp) or two servings of bean products or one egg. "Four" refers to four sentences, which are coarse and fine (matched with coarse grains in flour and rice), neither salty nor sweet, three or four or five meals, and seven or eight minutes full. "Five" means eating 500 grams of fruits and vegetables every day to keep the body in a weak alkaline state and help prevent diseases and cancer. "Red" refers to tomatoes, red wine (within 100 ml) and so on. "Yellow" refers to pumpkins, carrots, soybeans, corn and so on. "Green" refers to green tea, dark green vegetables and so on. "White" refers to oats, water bamboo, white radish and so on. "Black" refers to mushrooms, black fungus, black sesame and so on. In fact, it means that the variety of food should be varied, at least 10 every day, and it is best to change the pattern every day, which is conducive to nutritional complementarity. To achieve "three distances and three approaches", stay away from three whites (sugar, salt, animal oil) and three blacks (black fungus, black sesame, mushrooms). From the nutritional value, four legs (pigs, cattle and sheep) are not as good as two legs (chickens and ducks), and two legs are not as good as no legs (fish, etc.). ).
These two sentences concretize a reasonable diet and balanced nutrition, which is easy to remember. If you follow these two sentences, you can basically achieve a balanced nutrition.
To ensure a reasonable diet, balanced nutrition, but also pay attention to details.
1, what is the best oil to eat?
Fat is an essential nutrient for human body, but it should not be too much. To maintain a nutritional balance, fat meat is high in saturated fatty acids and cholesterol, and should be eaten as little as possible. Although edible vegetable oil contains less saturated fatty acids, it should not be eaten more. Generally, 25 grams per person per day is enough.
The quality of oil is at least free of aflatoxin, chemical residues and metamorphic components. It is best to use scientific physical squeezing technology to produce oil.
Whether the oil is good or not depends on the fatty acid content. International nutrition requirements are:
The content of (1) saturated fatty acid in oil should be below 12%, otherwise it will cause cardiovascular and cerebrovascular diseases such as hyperlipidemia, hyperviscosity and atherosclerosis.
(2) Polyunsaturated fatty acids are divided into two components, one is Asian acid and the other is linolenic acid, which cannot be synthesized in the body. It can only be taken from drinking water, so nutritionists call it essential amino acids. Vegetable oil is the main source of essential amino acids for human body, and it is rich in seafood, walnuts, fish and green leafy vegetables. And there should be a certain proportion, which should be 4: 1 (preferably 1: 1). If you eat 3 ~ 4 grams a day, you can balance it. However, the ratio of the two is 25: 1, which is only the required amount of110, which causes imbalance and is not good for health. Linoleic acid content in oil should be lower than 15%, and linolenic acid content should be higher than 2.5% ~ 3%.
It has recently been found that vegetable oil can produce an artificial molecule, namely trans fatty acid, which is worse than saturated fatty acid. Before eating cream cake, the saturated fat of cream was not good, and vegetable oil was used to make margarine cake abroad. Now it is found that this trans fatty acid is more powerful. Now I have to eat fresh milk cake.
(3) Monounsaturated fatty acids can be converted from carbohydrates in the body, and the content in oil should be higher than 70%. It can increase high-density lipoprotein (good cholesterol) and reduce low-density lipoprotein (bad cholesterol), so it has the functions of protecting cardiovascular and cerebrovascular systems and reducing the incidence of diabetes and cancer. Wild tea oil and olive oil contain the highest monounsaturated fatty acids (72? 80%), the saturated fatty acid content is the lowest. It is the most ideal edible oil. Followed by sesame oil, peanut oil and soybean oil.
2. How much salt is the best?
Sodium contained in salt is an indispensable element for human body. But salt is also the most harmful to health. Generally speaking, the sodium contained in a day's food is enough for the body, and eating less salt does not hinder it. No more than 6 grams per person a day. It is best for a family of three not to exceed one catty in January. This restriction should also include soy sauce and kimchi. A piece of bean curd contains 4 grams of salt, and the alkali in steamed bread is also sodium. MSG also contains sodium. Everyone should eat less.
3. What food is the best?
The World Health Organization (WTO) published the list of the best foods studied in the past three years.
Best fruits: papaya, strawberry, orange, orange, kiwi, mango, apricot, persimmon, apple and watermelon.
The best vegetables: sweet potato, asparagus, Chinese cabbage, cauliflower, celery, eggplant, carrot, shepherd's purse, Flammulina velutipes and Chinese cabbage.
Best meat: Except fish, the fat content of geese and ducks is not less than that of livestock meat (pigs, cows and sheep), but their chemical structure is close to olive oil, which is beneficial to the heart.
Recently, authoritative experts in national nutrition selected ten kinds of healthy foods: (1) soybean and bean products (tofu, soybean milk, soybean milk); (2) Cruciferae vegetables, such as cauliflower, Chinese cabbage and Chinese cabbage; (3) milk and yogurt; (4) marine fish; (5) tomatoes; (6) Mushroom foods such as auricularia auricula; (7) green tea; (8) carrots; (9) Buckwheat; (10) eggs.
4. What foods are not delicious?
(1) Food to be restricted: highly alcoholic liquor; Smoked food (roast beef and mutton, bacon. Ham, bacon, etc); Pickled food (pickles, pickles, pickled mustard tuber, pickles, etc.). ); Fried food; Sugary drinks. (2) Foods that should be eaten less: preserved eggs, stinky tofu, instant noodles, French fries, fried dough sticks, monosodium glutamate, popcorn, animal viscera (especially brain and liver), jelly and vermicelli. (3) Foods that should not be eaten as much as possible: foods containing more food additives, flavors, pigments, pesticides and preservatives; Fish raised in fish ponds (including antibiotics); Animal meat promoted by hormones and chemical nutrients; Canned food, fresh food; Fruits and vegetables shipped from polluted areas. (4) Never eat food: green tomatoes; Sweet potato with long spots; Germinated potatoes; Rotten ginger; Rotten cabbage; Green beans and immature beans; Fresh daylily; Pickles that are not fully pickled; Deformed melons and fruits; Deteriorated sugarcane; Moldy tea; Moldy peanuts; Deteriorated tremella; Dead crabs, dead eels, shrimps with separated heads, clams, and foods with poor quality and deterioration.
5. How to clean pesticides on fruits and vegetables?
According to the data of the Ministry of Agriculture, the annual consumption of pesticides in China is 800 ~ 1 10,000 tons, of which chemical pesticides used in crops, fruit trees and flowers account for about 95%. Although a bumper harvest is guaranteed, it pollutes the environment and threatens health. So, how to get rid of these pollution? Methods: (1) soaking method, soaking in clear water for 30 minutes, can reduce pesticides by about 30%. (2) Decomposition method: after washing, add salt or edible alkali (concentration: 10g/ 1000ml water) into water, soak it for 5- 10ml, then rinse it with clear water and cook it. (3) Heating method: After cleaning, soak in boiling water for 2-3 minutes. (4) Peeling method, peeled vegetables should be peeled. (5) Storage attenuation method, pesticides can follow time warp. Pumpkin and wax gourd can be stored for 10 ~ 15 days.
6. How to cook nutrition?
(1) temperature. It is not that the higher the temperature, the more nutrients are lost. Experiments have proved that when cooking at 66℃, the vitamin C in spinach loses 90%, while at 95℃, it only loses 18%. The reason is that the mold that decomposes vitamins at 50 ~ 65 degrees is more active, but above 70 degrees, this mold is inhibited and vitamins are no longer destroyed. Therefore, frying with a little vinegar can avoid the destruction of vitamins.
(2) time. The longer the cooking time, the more nutrients are lost. Therefore, vegetable soup contains many nutrients and should not be poured out. Slow cooking 1 ~ 2h can reduce saturated fatty acids by 30% ~ 50% and double unsaturated fatty acids in pork.
(3) Water quantity. Don't drink less water and soup, or the nutrition will be dumped.
(4) appliances. Aluminum pot releases aluminum, destroys vitamins and is prone to dementia. Use an iron pan or stainless steel pot for cooking. Vegetables, broilers and fish without additives are best preserved in glass containers or porcelain.
(5) method. Steaming is destructive, and it is ideal to stew with water for a short time. For example, it is beneficial to stir-fry onions and spinach with high fire for a short time. Beans in grains should be cooked for a long time with low fire to ensure absorption.
7. Why should we eat nutrition in moderation?
The more nutritious food, the better. Too much, in addition to unbalanced nutrition, there will be side effects. Soybean contains high-quality protein, phytoestrogens and saturated fatty acids, but it should not be excessive. Excess will inhibit the normal absorption of iron, cause indigestion, promote iodine excretion and cause iodine deficiency, and promote gout attack. People with gout and high uric acid, it is best to cook tofu and bean products with water first, and remove purine substances that are easily soluble in water before eating. Peanut is rich in trace elements and has high nutritional value, but it is harmful to eat more, especially its red color, which is effective in treating thrombocytopenia, but it is easy for the elderly to promote thrombosis and cause myocardial infarction and stroke. When eating peanuts, you must peel off its red skin. For another example, Auricularia auricula has a good anticoagulant and iron supplement effect, and it also contains cellulose, but if you eat too much, people with ulcers will bleed. Milk is a high-quality protein, but it can only be controlled within 500ml every day, because it will produce a molecule which is very dangerous to blood vessels-homocysteine, which is easy to deposit on the blood vessel wall, causing arteriosclerosis and stenosis, eventually leading to myocardial infarction and stroke, and easily inducing senile cataract. Therefore, in any nutrition, we must master the amount of food, and the right amount is very important.
8. What are the misunderstandings about eating vegetables?
(1) Before washing and cutting, there is a great loss of nutrition. It should be cleaned before cutting.
(2) squeezing vegetable juice. Jiaozi and stuffing juice are often squeezed out, which will lose 70% of vitamins and minerals. It is best to make soup with squeezed juice.
(3) Too long storage time, loss of nutrients, deterioration. Spinach stored at 20 degrees Celsius for one day will lose 84% of vitamin C. Therefore, vegetables should be stored in dark, ventilated and dry places. Try to eat fresh food in principle.
(4) Improper refrigeration. Cucumber should not be lower than 10 degree.
(5) Raw vegetables can't completely remove pesticides and are not easy to disinfect.
(6) When cooking every other meal, the vitamins in the cooked vegetables will be reduced by 20% after 15 minutes, 30% after 30 minutes, and 50% after 1 hour. It also contains carcinogens overnight, and vegetables are prone to enteritis.
(7) Vegetable oil replaces meat oil. People are afraid of meat oil and too much fat, so they put a lot of vegetable oil in their cooking. In fact, vegetable oil and meat oil are the same. Each gram of oil can produce 9 kilocalories, and a person should not exceed 25 grams (that is, one tablespoon) a day.
(8) Eat half-baked green beans. Raw green beans contain saponin. If you don't cook saponin, you will have diarrhea.
(9) Spinach does not remove oxalic acid, which affects the absorption of calcium. Blanch with boiling water for 2 minutes, remove oxalic acid, and then fry, which will not affect the absorption of calcium.
(10) Eating vegetarian food for a long time is easy to lack nutrition. The human body needs the right amount of cholesterol. Lack of protein, riboflavin and zinc will lead to low immune function, easy to get sick and cancer.
9. How to supplement calcium reasonably?
People pay more and more attention to calcium, iron and zinc. Especially calcium supplementation. But how to supplement calcium is reasonable? There are already 400 milligrams of calcium in the diet every day. If you drink a cup of milk every morning and evening or a cup of milk early and a cup of yogurt late, you generally don't need to eat calcium tablets. Milk is the best natural calcium, the easiest to absorb and the best choice. But don't drink milk on an empty stomach, it is best to drink it after meals, otherwise it will not be easily absorbed. If you drink milk with loose bowels, you can drink yogurt instead, or drink soybean milk, eat bean products, or eat sesame shrimp skin with high calcium content. In addition, attention should also be paid to spinach, edamame, water bamboo and so on, which are rich in phytic acid. Use boiling water before cooking to avoid affecting the absorption of calcium. A high-protein diet will also affect the absorption of calcium, and meat dishes should be moderate. Drinking carbonated drinks will also increase the loss of calcium. Eating less salt is also equal to supplementing calcium, which is a good thing for killing two birds with one stone. In addition, calcium should be supplemented by sunbathing, eating fish and shrimp, increasing vitamin D and phosphorus, and paying attention to physical exercise, so that calcium can be effectively absorbed, and calcium in the body can be used to prevent osteoporosis. For pregnant women, a few elderly people and people with long-term bad eating habits, there are few factors that can be absorbed except dietary supplements. On the other hand, blood calcium is the lowest in 12 from the afternoon to the early morning. Old people and pregnant women are most prone to calcium deficiency such as leg cramps. For people who are not satisfied with calcium tablets, it is good to drink milk at night, which is easy to absorb and helps them sleep.
10, what water to drink?
It's not coke, it's not a sugary drink, and it's not a carbonated drink. Drinking water and green tea water are the best daily (8 cups a day). How to choose water?
(1) functional ionized water. It is small molecular water produced by diaphragm electrolysis, and its alkaline ionized water has strong permeability and high solubility, and has anti-free radical effect. It is an ideal active functional water with certain health care function. Attention should be paid to selecting equipment with reliable quality.
(2) mineral water. True mineral water is good and has a certain health care function. However, some mineral waters have disproportionate mineral content, which is not necessarily good. In particular, some mineral water is actually artificially added with several mineral trace elements in pure water, which is difficult to ensure the normal proportion of nature and may lack some necessary trace elements. You should choose authentic brand water when drinking.
(3) Pure water (distilled water, space water) removes all harmful and harmless substances and elements. If pure water is used for drinking and cooking, all kinds of trace elements in the water are gone, which may be potentially harmful in the long run. Used to make tea, keep the tea taste good, but not suitable for repeated use. Especially for the elderly and children, it is not suitable for long-term drinking.
(4) filtered tap water. The tap water treated from the waterworks has been monitored for 35 items, such as bacteria and toxicology, but the water from the water pipe network, water tank to faucet is best filtered by a simple and economical activated carbon purifier.
Pay attention to daily water use. Put stagnant water in the pipe all night in the morning. Drinking water can be used for several hours (but not more than one day). The molecular bond structure of aged old water stored for more than 3 days cannot be deformed by impact, so it is not suitable for drinking. Boiling water usually boils for three minutes. Don't cook for too long. It is not good to keep the water boiling or keep it boiling for too long. Water that has been boiled repeatedly and stored in a thermos for several days is not suitable for drinking.
Second, dynamic and static balance.
Moderate exercise can enhance the functions of heart, brain, lung, gastrointestinal tract, neuroendocrine and immune system. According to the research of Harvard University in the United States, after the age of 35, these functions deteriorate at a rate of 0.75% ~ 1% every year. People who don't exercise for a long time degenerate twice as fast as those who exercise regularly. The difference of aging degree is 8 years, reaching 20 years when they are 45 years old, and then the difference increases by 2 years every 10 year. It can be seen that exercise is a major event in the process of life for middle-aged and elderly people. According to the report of the US Centers for Disease Control, moderate exercise can increase the content of good cholesterol by 4% and decrease the content of bad cholesterol by 5%. According to the statistics of the American Medical Association, the death rate of people who exercise for 30 minutes every day is 56% lower than that of inactive people. Of course, excessive exercise can also be harmful to the body, and even sudden death and stroke may occur. Too little exercise or even no exercise is harmful to health, and no exercise has become one of the top ten causes of death or disability in the world.
How to exercise moderately?
The principle of moderate exercise is that aerobic exercise is safe, moderate, simple and persistent.
(1) When is the best time? It is not good to exercise in the morning. The air quality is not good in the morning. Huangdi Neijing records that you should not exercise without the sun. From the perspective of modern science, it is reasonable. After the morning sunshine, the polluted air sinks, and the pollutants are reduced, and there is no backflow. Scientific measurement proves that the air quality is the best at 3 pm, which is also suitable for office workers to practice late. In addition, 6-9 am is the time when blood pressure is the highest in a day, and exercise is more likely to cause blood pressure to rise, which is easy to cause cardiovascular and cerebrovascular diseases. Therefore, it is best to exercise at 3 or 4 pm.
(2) What is the best exercise? Generally doing aerobic exercise means doing exercises, boxing, jogging and so on. The best thing for middle-aged and elderly people is to go quickly. Walking at a constant speed for 30 minutes can burn 132 kcal, and walking at a fast pace can burn 186 kcal, which can not only exercise cardiopulmonary function, but also reduce excess fat. People call it healthy walking.
(3) How to master the effective amount of exercise? When you walk, you should hold your head up and chest up, and your abdomen should be slightly retracted. Don't bend over and lean back, and don't walk slowly like shopping. This will not achieve the exercise effect at all. Exercise must reach an effective amount of exercise to be effective. The concept of "357" recommended now is very clear. "Three" means that if you keep exercising for more than 30 minutes and less than 20 minutes at a time, you will only consume a small amount of blood sugar, not fat, and you will not achieve the effect of strengthening cardiopulmonary function. "Five" means exercising at least five times a week. "Seven" means that after exercise, the heartbeat must reach 170 minus my age. Generally speaking, "three, five, seven" implies the standard of exercise. After normal exercise, you sweat a little, your heart beats faster, and you can recover after resting for 5 ~ 6 minutes. This is also a rough estimate. The Japanese advocate the 10,000-step movement, which laid the foundation for them to become a country with a long life in the world. Hiking, which is advocated at present, is a good exercise mode integrating leisure, exercise, health preservation and culture. At the same time, experts have noticed that there must be both static and dynamic, as well as static and dynamic.
2. How to meditate quietly?
The research of Harvard Medical School in the United States proves that meditation can improve brain activity, metabolism, blood pressure, respiration and heart rate, lower blood pressure and effectively improve cardiopulmonary function. After testing, mental relaxation, muscle relaxation, anxiety reduction and stress hormone activity reduction are of great benefit to the prevention and treatment of various diseases including cancer. The method of meditation is to lie down or sit down, take a deep breath through the nose, bulge your abdomen, and say "hi" when inhaling; Then exhale slowly through the nose and mouth and say "ha" until the air in the lungs is completely emptied. Practice 10 to 30 minutes every day. Even practicing for a few minutes is good for your health. Complete silence is sleep.
3. How to ensure a good sleep?
I spend a third of my life sleeping. In the Qing Dynasty, Li Yu said that "the key to keeping in good health lies in sleep". Shakespeare called sleep "tonic" at the banquet of life. "Sleep is the source of all energy and the panacea for patients." Pavlov said that "sleep is a sedative for the nervous system". With the aging of age, sleep will also age. The World Health Organization (WHO) lists "sleeping soundly" as an important objective indicator of health.
Get ready for bed. Don't eat for 3 hours before going to bed, you can take a walk, take a hot bath or soak your feet with hot water, and sleep at a fixed point every day.
(2) avoid excessive excitement. The excitability of sympathetic nerve activity in the elderly is enhanced, so emotional excitement should be avoided before going to bed, such as not watching exciting TV programs and sports competitions. Nocturnal urine increases, affecting sleep, so don't drink more water before going to bed, especially strong tea and coffee are easy to excite the brain, so drink less or not.
(3) Pay attention to the sleeping environment. When sleeping, the bedroom should be dark and quiet is necessary. It is difficult to fall asleep when the sound exceeds 35 decibels. Room temperature 19 ~ 20 degrees makes people fall asleep neither too hot nor too cold.
(4) Sleep comfort science. It is better to sleep in a hard bed than in a soft one. The pillow should be dumbbell-shaped, and the height of the pillow in supine position is 5 ~ 9 cm.
(5) Keep the correct sleeping posture and direction. From the health point of view, it is advisable to lie on the right side and bend your legs like a bow. The reclining Buddha on Mount Putuo, a Buddhist resort, lies on the right, which shows that the ancients had scientifically known the sleeping position before 1 100 years ago. Lying on the right side, the heart will not be oppressed by the left side, which can make blood flow to the abdomen and liver, which is beneficial to liver metabolism. Food in the stomach can also enter the intestine smoothly, and bile in the gallbladder can flow smoothly, helping digestion and promoting health. According to some surveys, long-lived elderly people often lie on their sides and lie on their backs alternately, mostly on their sides, accounting for 68.3%, especially on their right side. When it comes to sleeping, it is best to have your head facing south and your feet facing north. Because the earth's magnetic field is from the North Pole to the South Pole, people have little contact with the earth when standing in the daytime, and the bioelectricity of human body (cardiac bioelectricity) is less disturbed by the magnetic field. When lying on your back, your head is facing south and your feet are facing north, so that the current direction of human cells is in balance with the earth's magnetic field, and the human cells are arranged in an orderly manner, which produces corresponding magnetization effect, so that qi and blood run smoothly, metabolism is reduced, energy consumption can also be reduced, and the cardiac magnetic field will not be affected by the earth's magnetic field, which is beneficial to protecting heart health. In old age, the heart function is gradually weakened, so it is more important to reduce the burden on the heart.
(6) Sleep properly. Most people need 7-9 hours of sleep every night, some people need 10 hour, and take a nap for 30 minutes to 1 hour. Don't sleep more than 1 1 at night, and absolutely guarantee that 12 is the prime time to sleep the next day at 5: 00.
(7) meditation sleep. When it is difficult to fall asleep, you can use meditation, stay in your abdomen (that is, think about navel week) or think about blue sky and white clouds repeatedly, while meditating on "blue sky and white clouds" or constantly thinking about "green grassland and white sheep". As long as you exercise regularly and quietly throughout the day to achieve balance, your energy, physical strength and body will get better and better and enter a virtuous circle.
Third, environmental balance.
All healthy and long-lived creatures must keep in balance with the environment. We should protect the big environment suitable for human life and create and manage our own small environment.
1, pay attention to the law of life
This is the natural law that human beings adapt to nature and the harmony and balance between man and nature. All human physiological activities have periodic rhythms, which we call biological clocks. If the biological clock is disordered, it will lead to cancer and even death. There is a folk saying that "the devil's moment", "seventy-three, eighty-four, the ghost king went uninvited." There is a certain scientific basis. Take seven years as an example. In the first year, the neuroendocrine system was vigorous and energetic, and it declined to the lowest in the seventh year, and it was a low tide in 1984. In addition, it is sad to live up to the past 78 years in seven years. Confucius lived 73 years old and Laozi lived 84 years old. The legend is based on this. The "devil's moment" in a year refers to winter and summer, which are frequent seasons of illness and death, and the mortality rate is 1.5 times that of usual. Professor Steffen in Germany called this week "Black Monday" because the incidence and mortality of cardiovascular and cerebrovascular diseases are 40% higher than other days. Finnish experts also proved that the wind is the strongest on Monday and the smallest on Sunday. 6 o'clock in the day to 10 is a dangerous moment. When blood pressure rises, the oxygen consumption from lying to the station increases by 1.7 ~ 3 times, which is prone to heart disease and stroke. The World Health Organization reported that 28% of myocardial infarction occurred during this period. Sleeping in the middle of the night, hidden mystery, the lowest blood pressure, vasoconstriction at night, from lying to standing, blood pressure changes, oxygen consumption increases. You need to get up for three and a half minutes at night (lie down for half a minute after waking up, sit up on the bed for half a minute, and sit on the edge of the bed for half a minute before standing up). The trademark of famous whisky in Europe and America is Thomas, a long-lived old man. Burr, he lived 152 years and 9 months. King Charles I of England wanted to see a legendary old man and sent someone to invite him into the palace. As a result, he changed his living habits and laws and died in less than a week. For the elderly, it is more important to live a regular life and set the biological clock correctly. Getting up, defecating, eating, exercising, taking a lunch break, drinking water, exercising and sleeping should be arranged regularly to form conditioned reflex, which is immeasurable for achieving health and longevity. The world-famous Professor Kant famously said, "If a person shows disorder, disorder and moderation in life, it is impossible to have abundant energy and physical strength". The best detail in life is:
(1) Shit-getting up in the morning is the best.
(2) Window ventilation-When the temperature rises from 9 ~ 1 1 and 14 ~ 16, the phenomenon of countercurrent layer disappears, which is beneficial to the entry of fresh air.
(3) Exercise-15 ~ 16 or at night.
(4) Take a bath-before going to bed.
(5) Lose weight-45 minutes after meals, walk continuously for 20 minutes, about 1600 meters, and it is best to repeat it.
(6) Brush your teeth-eat within 3 minutes. Because oral bacteria begin to decompose acidic substances in interdental residues 3 minutes after meals, it is easy to corrode and dissolve enamel.
(7) Sleep-around 22 o'clock is the best.
(8) Nursing-before going to bed.
(9) Drinking tea -65438+ 0 hour after meals, drinking tea just after meals, the tannic acid contained in tea hinders the absorption of iron.
(10) Drink milk half an hour before going to bed.
(1 1) Eat fruit-one hour before meals.
(12) Eat cakes and desserts-10 am.
(13) study-the best effect is to get up in the morning.
2. Pay attention to the standard of living environment.
The sunshine in the living room is not less than 2 hours per day, the area ratio of lighting window is greater than 1: 15, the indoor clear height is not less than 2.8m, the room temperature in winter is not less than 12 degrees Celsius, the humidity is not greater than 65%, the wind speed is not less than 0. 15m/s in summer and not more than 0.3m/s in winter. Pay attention to the hygiene of the dormitory, and ventilate it twice in the morning and evening, 30 per time.