Thirty healthy menus? British experts have made a "healthy menu" for their readers at the beginning of the new year. Today, this newspaper specially shares this healthy lifestyle with readers to see which ways are suitable for us in the new year. Maybe you can stick this healthy menu on the refrigerator or other places and choose a few "healthy recipes" that suit you. 1. Exercise smartly If you only know how to exert yourself in the gym, you'd better not waste your time. Generally speaking, only one in ten people know the correct fitness method, and most people seem to exercise just to make themselves tired. This method is easy to get hurt and has little benefit. It is best to make a correct evaluation of their exercise methods. 2. Ride more bicycles. People should ride bicycles at a moderate speed, which is very helpful to improve heart and lung function and has special effects on losing weight. 3. Walk for half an hour. Try to take a walk four or five times a week for 30 to 40 minutes each time, which is very beneficial to your health. Regular exercise is good for your health and has the effect of losing weight. It doesn't cost much to join a health club, just buy a pair of comfortable shoes to wear. 4. Take more stairs. It's better to take fewer elevators and take more stairs. Climbing stairs is a very good form of exercise, which is good for the cardiovascular system and can improve your leg muscles. In addition, abdominal muscles will also be exercised. Keeping the correct walking posture is very beneficial to health. Many people have developed the bad habit of laziness, and some bad postures can lead to back spasms and headaches. When walking, please relax your shoulders, keep your neck upright, tighten your pelvic muscles, hold your chest out and abdomen in, so that you will look better and feel better about yourself. 6. Stretch your neck often. It is best to take time to stretch your neck gently every day. Many chronic headaches are caused by cervical joint and nerve injuries, and sedentary people are most likely to cause such injuries. Try to lower your chin and press your chest so that your ears are lower than your shoulders, which can help prevent or relieve headaches. 7. Eat a hearty breakfast. Maybe you didn't have much breakfast last year, but please don't do this this year. Eating porridge or muzli for breakfast can slowly release sugar, so that you won't feel empty before lunch. 8. Eat more organic food People should eat as much organic food as possible, even organic root vegetables. These foods are very good for health, easy to grow, low in cost and delicious. 9. Eat more walnuts. Everyone should eat more walnuts. Low in fat, it is the best nut food. Recent studies have found that eating walnuts regularly can prolong life span by five to ten years. They can protect the heart and lower cholesterol. 10. Drink less carbonated drinks. Dentists warned that it is best to drink less carbonated drinks, because the acidic substances in these drinks will slowly corrode the protective layer of teeth, which is a very common problem among children, because many parents believe that carbonated drinks will not cause any harm to teeth. Fruit juice also contains acidic substances and fructose, so it is best to dilute it with two-thirds of water before drinking. 1 1. It is best to eat more deep-sea fish such as mackerel, sardines and salmon twice a week. Omega3 long-chain fatty acids found in fish oil seem to be incurable, which is good for arthritis, dementia and skin diseases. If you need to catch up, you'd better eat more fish oil. 12. Eat more sour yeast. It is best to eat a piece of bread and cheese every morning. Cheese is rich in folic acid, a vitamin B, which can solve the problems of anemia and intestinal diseases. Women who are considering pregnancy should take folic acid because it can help prevent some diseases during pregnancy. 13. Eating more green food and increasing the intake of mineral selenium can protect the human body from cancer and immune system diseases, because selenium is very important for removing cancer-causing molecules from the blood. Dark green leafy vegetables and root vegetables are rich in selenium, but it is a pity that most people seldom eat these vegetables in their daily lives. Everyone needs to remember that food supplement is the best way to supplement. 14. Take more vitamin C. It is recommended that you take 1000 mg of vitamin C every day, so that you can maintain sufficient physical strength all day and avoid catching cold. 15. Make full preparations for pregnancy. If you plan to have children this year, please start a healthy lifestyle immediately and stay away from chemical pollution. Male exposure to chemical pollution will have an impact on sperm quality, and children are more likely to suffer from certain diseases. Expectant mothers should abstain from drinking and maintain a balanced diet. 16. Listen to your heart. Always listen to your heart and see what your heart is telling you. Don't worry if you have a short-term pain in your chest during rest. But if you find such pain during normal activities or when you walk into the office, even if it is not serious, but you feel short of breath, you'd better see a doctor because your body is telling you that there may be some problems. 17. Don't suppress yourself, don't deliberately control your emotions, and don't care what others say. Crying is not a sign of cowardice, at least a sign of care and concern, and a proof of love and care. It is much better to vent your feelings than to suppress them. 18. Express yourself People should find their own creative side, which can improve their overall health. Adults usually don't express their creativity because they are afraid of failure. They have begun to think that the most important thing is to always do the right thing. If you learn to look at problems from different angles, you won't encounter difficulties in expression or other mental problems. 19. Singing music to your heart's content is a creative activity, which can please your body and mind. Studies have proved that singing can promote the production of a feel-good hormone, which is beneficial to health. 20. When taking notes, always keep a notebook and a pen beside you. Whenever you suddenly think of something while sleeping, you can write them down and have a good sleep. When you wake up in the morning, you can look at the problems you think at night from a more sober perspective. 2 1. It is very important to sleep for eight hours every day. Many people always seem to be in a state of lack of sleep, so try not to stay up late. It is best not to drink alcohol when going to bed early, so as to get a truly deep sleep night. 22. Take care of your feet. Peter Scu of the British Institute of Musculoskeletal Medicine suggests that it is best to curl up your feet every night (just like making a fist with both hands), balance on the ground with the outside of your feet and walk for ten minutes. This kind of exercise can improve your balance, strengthen your arch and ankle, and help you solve the problem of foot injury caused by wearing high heels or uncomfortable flat shoes. 23. Timely physical examination Men should have regular prostate examinations after the age of 45, regardless of whether they have lesions. If cancer is found in time, it can still be treated. Shouldn't men be like this? Like an ostrich, bury your head in the sand and pretend it has nothing to do with it. After all, it is not difficult to go to a doctor for examination. 24. Fitness experts remind you to pay attention to your own bone development and avoid osteoporosis. One third of 50-year-old women suffer from this disease, but it can be prevented. Practice has proved that weight-bearing exercise can effectively enhance bone health. Gardening, housework and climbing stairs are all effective, while smoking can lead to osteoporosis. 25. Use less bleach. It's best to throw away bleach and detergent at home, they contain harmful chemicals. Spend more energy and use lemon juice or vinegar to achieve the same washing effect. The less chemicals in the house, the better. Studies have found that children's asthma is directly related to volatile substances in cleaning products. 26. It is best not to clean the earwax with a cotton swab. Many people will hurt their ears when pulling out their ears, and may cause infection when pulling out ear wax. In some cases, it may also damage the eardrum. In fact, ears are self-cleaning, and earwax can be removed by themselves without outside help. 27. Scan it. If you are a married woman, get yourself a gynecological chlamydia scan. You'd better take yours, because he may also carry germs. 4% of adults are infected with this pathogen, but they have no symptoms. Chlamydia is easy to treat, but if neglected, it may cause cervical scar, hinder sperm travel and lead to infertility. 28. Be kind to your eyes. Stay away from conjunctivitis in the new year. Cross infection of this disease is very common. Even rubbing your eyes or touching the doorknob can spread the disease to others. Please wash your hands after wiping your eyes or taking medicine, use a special towel and don't share it with others. 29. hide in the shade, please try to avoid strong direct sunlight. Ultraviolet rays can destroy collagen and elastin of skin, accelerate skin aging and promote the generation of wrinkles. It is best to enjoy the soft sunshine, which can help the human body to produce vitamin D, which is very beneficial to bone growth and dental health. 30. Throw away all the rubbish. There should be a new atmosphere in the new year. I suggest you throw away all unnecessary things. Too much clutter will affect your mental health. If there is no space under your bed and your wardrobe is full, it means that you have too much garbage, and it's time to clean it up.