Sub-health refers to non-disease and unhealthy state, which is a sub-health state (meaning sub-health) and a state between health and disease, so it is also called sub-health, third state, intermediate state, wandering state and gray state. There are several stages of convergence: among them, the stage closely adjacent to health can be called "mild psychosomatic disorder", which is often manifested as fatigue, insomnia, loss of appetite, emotional instability and so on. But these obstacles are easy to recover and are no different from healthy people. So how to regulate sub-health? Let's take a look.

First, how to recuperate sub-health

Sub-health is a state of mind and body between health and disease, which is mainly manifested in the decline of body resistance, function and adaptability. When people are in sub-health state, their work, life and study will be affected by physical and mental discomfort, thus seriously reducing the quality of life.

Experts point out that sub-health is a sign that the body and mind are about to get sick. If the sub-health state is not treated or conditioned in time, it is likely to develop into some kind of disease, which will be life-threatening in severe cases. So, how should sub-healthy people adjust themselves? Experts have given several methods to treat common sub-health symptoms:

1. fidgety and insomnia: fidgety and insomnia are the most common symptoms of sub-health people, so eat more foods rich in calcium and phosphorus. Foods containing more calcium include milk, soybeans, fresh oranges, oysters and kelp. Foods containing more phosphorus include spinach, chestnuts, potatoes, chicken and eggs. In addition, experts recommend that radish has the function of clearing heat and removing dryness, and can be eaten raw or made into radish soup for drinking.

2. Mental stress: Mental stress is mostly caused by psychological stress. You can supplement some vitamin C appropriately to balance psychological stress. Foods rich in vitamin C include green fruits and vegetables, such as broccoli, spinach and fruits. Moreover, green leafy vegetables have the effect of calming the nerves, and proper intake while paying attention to rest can relax nervous mood and relieve psychological pressure.

3. Physical weakness: Sub-healthy people usually feel weak and are very prone to illness, such as colds and fever. This is mainly caused by the decline of immunity and adaptability. Therefore, such people can eat more foods rich in protein to enhance their immunity, and at the same time, eat more fruits and vegetables to supplement vitamin C and improve their antioxidant capacity. Foods rich in protein include fish, meat, eggs and milk.

4. Easy to get tired: Fatigue is one of the common complaints of most sub-healthy people. Not only the body feels tired, but also the eyes and brain are easily tired. Such people can eat more nuts such as peanuts, almonds, cashews, walnuts, walnuts, pine nuts and hazelnuts. It has a magical effect on restoring physical fitness and nourishing the brain. In addition, people with tired eyes should supplement foods rich in vitamin A, such as eels, carrots, eggs and milk.

5. Memory loss: The most obvious manifestation of memory loss is carelessness. This is mainly due to the mental decline and inattention of sub-healthy people. To enhance memory, you need to supplement some foods rich in vitamin C and vitamin B, such as beans, eggs, milk, peppers, tomatoes, red dates, snails and so on.

Finally, experts remind that sub-health is a state of mind and body. While paying attention to physical conditioning, we should also make appropriate psychological adjustment. In the fast-paced life and work, people should relax themselves appropriately to save sub-health psychology under various pressures. Because only by maintaining mental health can we experience and enjoy life better.

Second, how to care for sub-health OL

A few days ago, Chengdu National Physical Fitness Monitoring Center monitored the physical fitness and physique of more than 5,000 professional women. The results show that 90% of professional women are in sub-health state, showing problems such as low bone density, obesity and insufficient vital capacity.

Neither healthy nor sick, scientists named this state sub-health. Sub-health is in a state of fuzzy and bidirectional transformation. Correct unhealthy factors in life in time, and you can get out of sub-health smoothly. Otherwise, if you ignore the unfavorable signals, you will eventually lose your health. Mu Biao, deputy chief physician of the Department of Internal Medicine of Tianjin Public Security Hospital, reminded female sub-healthy people that active exercise and effective exercise are the panacea for getting out of sub-health.

Jogging consumes good bones.

Low bone density is the first manifestation of female sub-health. The survey shows that the problem of calcium deficiency is particularly prominent among professional women aged 20 -25. With the increase of age, the rate of calcium loss is getting faster and faster, just like the reservoir only opens the drain pipe and does not open the inlet pipe, which naturally dries up day by day, eventually leading to the bone mineral density not reaching the standard. Mu Biao explained that on the one hand, women eat less and are vegetarian, lacking nutrition, and lack calcium and protein in their bodies; On the other hand, they sit indoors for a long time, do not exercise, prefer to be quiet and lazy, and are also afraid of sunbathing, so sunlight cannot be converted into vitamin D through photosynthesis, which affects the absorption of calcium in the body.

Bone mineral density is not up to standard. Low bone density is a hidden danger of osteoporosis and fracture in the future. Mu Biao suggested that female friends who have dieting habits and have been diagnosed with low bone density should increase their exercise from now on, insist on 1 hour aerobic exercise every day, and supplement their bones with calcium, just like saving in a bank. The more they save now, the more they can take it out when they reach middle age in the future.

Recommended exercise: moderate aerobic exercise such as jogging, brisk walking and badminton.

Sit less and move more, thin waist and hips.

The high proportion of waist and hip fat is another important manifestation of sub-health of professional women. In fact, obesity in both men and women can easily lead to hypertension, and the incidence of hypertension is three times that of normal people, reaching about 50%; Secondly, the incidence of heart disease, hyperlipidemia, hypercholesterolemia and coronary heart disease has increased. The main reason for women's waist and abdomen obesity is the decrease of work intensity and more dependence on computer work. Long-term sitting posture combined with no exercise will inevitably lead to fat accumulation.

The significance of reasonable exercise is not simply to lose weight, but to plan a healthy body and reduce the pressure brought by fat. Only a healthy body can quickly recover its physical strength after exhaustion, metabolize and remove harmful substances in the body as usual, and adhere to reasonable and effective exercise to put the body on a healthy circular track.

Recommended exercise: swimming, climbing stairs, cycling, skipping rope and other low-intensity aerobic metabolic endurance events for a long time.

Enlarge the chest and increase vital capacity.

When was the last time you checked your vital capacity? Maybe it's a physical examination after graduating from high school. Can you still blow up the big balloon in one breath now? Can you whistle out a song completely? Mu Biao said that all organs, systems, tissues and cells of our human body are consuming oxygen all the time. Low vital capacity means that the human body's ability to absorb oxygen and discharge waste gas is poor, which will lead to common diseases such as headache, dizziness, chest tightness, listlessness, inattention, memory loss, insomnia and so on. Exercise is the best way to increase respiratory muscle strength, improve lung elasticity, deepen and deepen breathing, and improve lung breathing efficiency and function. Choosing proper exercise to improve vital capacity can bring more fresh oxygen to the body.

Recommended exercise: bare-handed exercise such as chest expansion and arm vibration, and breath-holding training such as diving and swimming.

Tip:

Abdominal weight loss, in addition to use, but also combined with diet, in addition to eating less greasy food, drinking tea is also a good means of thin abdomen. Tea contains a lot of dietary fiber and cannot be digested. Staying in your stomach for a long time will make you feel full. More importantly, it can burn fat, and the key to this effect lies in vitamin B 1. Vitamin B 1 rich in tea is a necessary substance for fat to be fully burned and converted into heat energy. Here are four common teas that are recommended to help you lose weight:

1, black tea: can inhibit the accumulation of fat in the lower abdomen. When it comes to obesity, people immediately think of abdominal fat, and black tea has an obvious effect on inhibiting the increase of abdominal fat. You can insist on drinking 1.5 liter every day, and drink one cup before and after meals for a long time.

2, lotus leaf tea: using lotus leaf tea to lose weight requires some tips. First of all, it must be strong tea, and the second bubble is not effective. Secondly, drink it six times a day. People with signs of constipation can drink four packs a day and finish them four times, so that the stool is unobstructed and it is more conducive to losing weight. Third, it is best to drink on an empty stomach.

3, Eucommia tea: can reduce neutral fat. Because Eucommia ulmoides contains ingredients that can promote metabolism and calorie consumption, so as to achieve the purpose of losing weight. In addition, it also has the functions of preventing aging and strengthening the body.

4, oolong tea: can burn body fat. Drinking a cup of oolong tea before and after meals can promote fat decomposition, so that it can be directly excreted without being absorbed by the body, and prevent obesity caused by excessive fat intake.

Third, the brain health care methods of sub-healthy people

In today's fiercely competitive society, many young people who work hard but have little effect are called "Bai Gujing" (white-collar workers, backbones and elites), but it is precisely this kind of young people who are increasingly troubled by brain fatigue and diseases caused by it.

There are many ways to replenish the brain.

In fact, there are many methods of brain health care, but the most easily overlooked and extremely important point is how to use the brain scientifically and avoid excessive use of the brain. So, how to prevent brain diseases and brain function decline?

1. Keep your brain young by working hard. To prevent the decline of brain function, the most fundamental thing is to use the brain frequently. This can not only improve the sensitivity of the brain, but also develop the potential ability of the brain.

Exercise can not only strengthen the body, but also strengthen the brain. In order to make the brain get exercise in proper sports activities, people who often take part in physical exercise have more "myoglobin" to store oxygen in muscles, and the oxygen intake of the oxygen purchase station in the lungs is also large. Adequate oxygen supply can quickly expel lactic acid and carbon dioxide, metabolites used by labor and brain, without fatigue. At the same time, exercise can also increase the weight of the brain and the thickness of the cortex, which is helpful to develop the intelligence of the brain. Scientists have found that mental work and good mood during exercise can promote the release of special chemicals from the brain, which has a good effect on the development of memory and intelligence.

3. Preventing arteriosclerosis is also protecting brain health. In the body, such as the coronary artery that nourishes the heart, once the anterior cerebral artery and the middle cerebral artery that nourishes the brain harden, it is extremely harmful and can lead to serious patients such as coronary heart disease and cerebrovascular accident. The most important measure for cerebral arteriosclerosis is to eat less foods with high fat and cholesterol. Recent research shows that fish protein is helpful to prevent arteriosclerosis and is good for strengthening brain and improving intelligence.

In order to protect the health of the brain, we should also pay attention to preventing brain diseases. Brain damage caused by meningitis, brain trauma, concussion and carbon monoxide poisoning can damage brain function. Not taking drugs, smoking or drinking alcohol is also a good way to protect brain health.

Don't underestimate the good habit of strengthening the brain

1. Have a good breakfast. When people are sleeping, the brain is still consuming calories, so getting up in the morning is the time when the brain lacks the most energy. Eat a nutritious breakfast and let your brain wake up slowly. Breakfast should be the most important work at the beginning of the day. Breakfast is best based on whole wheat, brown rice and other cereals, which can make blood sugar rise slowly and ensure the continuous supply of brain energy.

2. Chew as much as possible when eating. It is found that when masticatory muscles are used, stimulation will spread to brain stem, cerebellum and cerebral cortex, thus improving brain activity. Full chewing will also help to secrete cholecystokinin, which can enter the brain with blood flow and improve memory and learning ability.

For white-collar workers, Dr. Qian Hai especially suggested a reasonable diet; Get enough sleep on time; Proper exercise; Learn to adjust emotions, be kind to pressure, be open-minded and cultivate a variety of hobbies; Strive to adjust and improve the working and living environment.

Four, five health care methods to regulate sub-health.

Sub-health is between health and disease, and it is a state of low physiological function. It is also called "uncertain statement syndrome" because its main complaints are varied and unstable, such as weakness, fatigue, emotional instability and insomnia.

With the acceleration of the pace of life and the increase of social pressure, in developed countries and cities, except for the diagnosed patients, about half of the healthy people in the eyes of ordinary people are in a "sub-health" state. According to statistics, at present, more than half of the people in China are in this state, which has attracted great attention. According to the relevant statistical data provided by "Symposium on Academic Achievements of Sub-health Market in China in 2 1 Century" held in Beijing on April 8th, in China, about 15% people are healthy, 15% people are unhealthy and 70% people are in sub-health state.

Take vitamins

The vast majority of mental workers, who exercise less and eat less, are in a sub-health state with a large demand for vitamins and a small intake, and urgently need vitamins to maintain their energy.

Improve health quotient

A global survey by the World Health Organization shows that only 5% of the people in the world are really healthy, 20% are diagnosed as sick by doctors, and 75% are in sub-health state. Constantly improving health quotient is the key to stay away from sub-health.

Periodic self-test

Tired and sleepy, often painful and itchy. I went to the hospital for examination, and all the indicators were normal. In fact, you have been included in the category of "sub-health", so you need some simple methods to control your health at all times.

Eat traditional Chinese Medicine

Traditional Chinese medicine has the characteristics of diversity and adaptability, and can adjust people's "sub-health" state to normal.

Regular health examination

Regular physical examination, early detection of diseases and early treatment are important guarantees for health.