1, the method of health and longevity
1. Brush your teeth for 3 minutes.
The Korean dental community has always advocated the "3-3-3 brushing method", that is, brushing your teeth more than 3 times a day, brushing your teeth within 3 minutes after meals, and brushing your teeth for more than 3 minutes each time. The basic principle of brushing teeth is "to cover all aspects", that is to say, all angles such as the outside, inside and occlusal surface of teeth should be considered. Counting down, there are about 80 tooth surfaces to be cleaned, which is not a small workload. But a toothbrush can only brush 2-3 teeth at a time, so brushing your teeth for 3 minutes at a time can ensure that all teeth are cleaned. If you think the process of brushing your teeth for 3 minutes is too boring, you might as well listen to the news in the morning and enjoy it while listening to music at night. In addition, it is best to brush your teeth within 3 minutes after meals to avoid bacterial deposition on the tooth surface and prevent dental caries. At other times, use water, salt water or mouthwash.
2. Boil the water, and then boil it for 3 minutes.
Chlorinated tap water, in which chlorine is combined with residual organic matter in water, will produce carcinogenic compounds such as halogenated hydrocarbons and chloroform. Experiments show that the content of this substance is closely related to the change of water temperature and the length of boiling time. After boiling water for 3 minutes, its content can be reduced to the safest drinking standard, which is the real "boiled water". When boiling water, we might as well go in three steps: first, take out the tap water and let it burn for a while; Then open the lid when the water is about to boil; Finally, wait for the water to boil for 3 minutes before turning off the fire, so that harmful substances in the water can be effectively volatilized.
3. Eat hot and drink cold for 3 minutes.
In the cold winter, many friends get together and go out to eat hot pot, which is full of happy things. While eating spicy hot pot, they usually drink iced drinks. This is a "double happiness" thing. However, if we do this, it is likely to make our stomach and blood pressure "protest" against us.
After eating hot dishes, blood vessels will dilate. If you drink a lot of ice water again, blood vessels will contract sharply, blood pressure will rise, and symptoms such as dizziness, nausea, stomach pain and abdominal distension will appear. This practice is especially dangerous for people with slightly higher blood pressure. Therefore, it is best not to eat food with strong temperature contrast in a short time. Even if you want to have a cold drink to quench your thirst after eating hot food, you should have an interval of more than 3 minutes, which can reduce the irritation to your stomach.
4. Make tea with boiling water for 3 minutes.
Everyone can drink tea, but making tea is not necessarily right. It is best to soak the tea for 3 minutes first, then pour out the water and brew for 3 minutes. The optimum water temperature is 70℃-80℃, so that the brewed tea has good color, fragrance and taste. This is because tea leaves are soaked in high-temperature water for a long time, just like boiling with warm fire, tea polyphenols, tannins and other substances will be leached in large quantities, making the tea soup thicker in color and bitter in taste. At the same time, because the water temperature has been kept high, the aromatic oil in tea will quickly volatilize in large quantities, and tannic acid and theophylline will seep out in large quantities, which not only reduces the nutritional value of tea, reduces the fragrance of tea, but also increases harmful substances. After making tea for 3 minutes, the caffeine in the tea basically oozes out. At this time, tea is the most refreshing
5. Press the inner corner of the eye for 3 minutes after dropping the eye drops.
Many people have the same confusion: after dropping eye drops, their mouths often feel bitter like taking medicine. This is because people's five senses are interlinked, and there is a nasolacrimal duct between people's eyes and nasal cavity, from which eye drops will flow into the nasal cavity and then to the oral cavity, so that the tongue root located in the pharynx can taste the bitterness of eye drops. The correct posture of eye drops is: take a sitting position or supine position, with your head slightly tilted back and your eyes looking up; Gently pull down the lower eyelid with the index finger and middle finger of the left hand, hold the medicine bottle with the right hand, drop the medicine into the eyelid 1-2 drops, and then gently lift the lower eyelid upward to make the medicine fully distributed in the conjunctival sac; After dropping the medicine, gently close your eyes and press the inner corner of your eye with your index finger for 3 minutes. This can not only prevent the liquid medicine from being absorbed into the blood by the nasal mucosa after entering the nasolacrimal duct, but also prolong the stay time of the liquid medicine on the eyeball surface, so that the drug effect is more sufficient.
6. Stay in bed for 3 minutes after waking up.
Some people get sick when they get up in the morning, so this time period is called "devil's time". Sun Ningling, an expert, said: Those middle-aged and elderly people suffering from hypertension and heart disease should not get up so soon when they wake up, but should stay in bed for three minutes before getting up. Exercise your limbs, head and neck, so that your blood pressure won't be a big problem.
7. Be angry for no more than 3 minutes.
Emma, an American physiologist, found that people who are angry for 10 minutes consume the same energy as participating in the 3000-meter race. What's more, when angry, the physiological reaction is very intense, and the secretion is more complicated and toxic than any other emotion, so it is difficult for people who love to be angry to live long. Blood pressure rises instantly when people are angry. People in poor health, especially the elderly, are prone to cerebral hemorrhage, heart disease and myocardial infarction. So, don't be angry for more than 3 minutes. Even if you are angry, you should come and go quickly, vent it as soon as possible and try to keep your mood stable.
8. Go to the toilet for no more than 3 minutes.
Many people like reading when they go to the toilet, and some even install bookshelves and newspaper racks in the bathroom when decorating their houses.
When defecating, the intestine bears a pressure of ten to dozens of kilograms per square centimeter. Reading or smoking during defecation often leads to long defecation time. If this happens frequently, it will cause intestinal mucosal prolapse, leading to habitual constipation, hemorrhoids and other diseases. Therefore, it is best to control the toilet time within 3 minutes.
9. Take a 3-minute break during exercise.
Many people have the experience of being out of breath during exercise. At this time, they should have a rest. In fact, in just 3 minutes, human muscles can complete enough energy supplement for the next exercise. Scientists at the University of Kansas in the United States have found that even strenuous sports like basketball and badminton, a short break of three minutes is enough. In this way, the body will not cool down quickly, and sports injuries such as cramps and muscle strains can be prevented when exercising again. It is also enough to use this time to replenish water and energy, so that muscles can get proper rest and contribute to longer exercise.
10, abdominal breathing for 3 minutes every day.
People's vital capacity is as big as two football balls on average, but many people can't breathe deeply into the lower part of their lungs because of shortness of breath, which leads to reduced ventilation, so most people only use one-third of their lungs in their lives.
Do abdominal breathing for 3 minutes outdoors with fresh air every day. The specific method is: first inhale slowly through the nostrils. When inhaling, the chest will rise, the abdomen will bulge slowly, and then continue to inhale, so that the whole lung will be filled with air. At this time, the ribs will be raised and the chest will become bigger. This process usually takes 5- 10 seconds, then hold your breath for 5- 10 seconds, pause for 2-3 seconds, exhale, and then start a new breath.
2. Health care knowledge in spring
There is a saying in "Danxi Heart Method": "It is better not to take care of it before you get sick." People who are good at taking medicine are not as good at maintaining. They are talking about the principle of "preventing diseases" in Huangdi Neijing. A year's plan lies in spring, and spring health preservation is good for a year's health? Have a great impact.
1. Have a proper diet
Spring is full of vitality, and the human body's demand for nutrition also increases. Chinese medicine believes that "medicine and food are homologous, and medicine is not as good as food." Spring diet, to prevent overeating, so as not to cause abnormal liver function, abnormal bile secretion. Specifically, eat more vegetables, eat more sweet, eat less sour and drink more water.
Early spring, winter and spring alternate, the temperature is still cold, and the human body consumes more calories, which is suitable for eating warm food. In mid-spring, the temperature changes greatly from cold to hot. When the temperature is high, it can increase the consumption of vegetables and reduce the consumption of meat. In late spring, at the turn of spring and summer, the temperature is hot and it is suitable for eating light food. It is summed up in a jingle: "Spring is getting warmer and warmer, the diet should be light and heavy, eat more fresh vegetables and eat less spicy wine and meat to ensure health and longevity."
2. Exercise is appropriate
With what? As the temperature rises, people who hibernate for a winter can finally go out of their homes and go for an outing in the suburbs to feel the vitality of spring, seize the time to exercise their muscles and get rid of accumulated fat. Most people are used to getting up in the morning to exercise and think that "a day's plan lies in the morning". In fact, in a day, the air is cleaner at noon and afternoon, and the air pollution is more serious in the morning, evening and evening. The peak time of air pollution is around 7 pm and 7 am. It is necessary to master the time law of air pollution, scientifically choose the time and place of exercise, and truly achieve the purpose of strengthening the body through exercise.
After the "sports low tide period" in the cold winter, in the spring, the functions of various organs of the human body are at a low level, and the seasonal activity is low. We should choose ways with slow pace and little exercise, such as mountain climbing, jogging, walking, Tai Chi, aerobics and so on. Among them, walking is recognized as "the best exercise in the world" by the World Health Organization. Walking 10 thousand steps every day is a simple exercise, which will bring obvious benefits to the body.
3. Emotional harmony
"Su Wen. The ancient theory of innocence said: "I am idle and want less, I am not afraid of peace of mind, I am tired and tireless, I am obedient, I want what I want, and I get what I want." "Pay attention to nourishing the liver in spring: the liver belongs to wood, the main wind, the spring is prosperous, and the spring is active. The focus of nourishing the liver is to nourish feelings, that is, to maintain a normal mood and a peaceful and happy life.
Traditional Chinese medicine divides people's emotional activities into "seven emotions": joy, anger, worry, thinking, sadness, fear and surprise. Don't be ecstatic, angry, suddenly surprised, frightened, thoughtful, too sad and depressed, which will make people sick. Don't use your brain too much in spring, otherwise it will easily lead to neurasthenia. Many people are worried about being depressed after getting angry and not thinking about eating. In addition, we should pay attention to the balance between mental and physical strength. People have to stay up late at this time? Get up early, take a walk in a comfortable natural environment, relax your body and let yourself follow your emotions? Spring is full of vitality and comfort. At the same time, we should pay attention to the improvement of positive energy, keep positive thinking, smile more and keep fresh.
Summary: Have you learned the method of keeping in good health in spring? The article points out that the three-minute method is simple and easy to understand. I believe everyone understands. Come on, from now on, we must hurry.