One, get up early, three don't.
For the elderly and those who send their children to school, the busiest time of the day is in the morning, but no matter how busy you are, you should remember these three things:
1. Don't be too hasty.
If you get up in a hurry as soon as you wake up, your body will suddenly change from a long rest state to an active state, and the sympathetic nervous system will be activated quickly. The elderly have poor adjustment ability and are prone to hypotension. Moreover, after a night, the human body is at rest, the blood viscosity increases, and the probability of blood vessel obstruction is high, which may also aggravate the lack of blood supply and cause cardiovascular and cerebrovascular diseases.
Don't hinder your convenience.
When you get up, the peristalsis of the large intestine becomes active, which makes defecation easier. If you don't make good use of this opportunity, you will slowly lose your mind. The stool stays in the colon, and the water absorption time is long. Dry stool can cause constipation and even perianal diseases such as hemorrhoids and anal fissure.
3. No, don't eat breakfast.
After a meal, you can't eat it until noon the next day. The stomach is hungry for a long time, which is easy to lead to gastritis and gastric ulcer. Moreover, when working and studying on an empty stomach, the body will also use the thyroid gland and pituitary gland to secrete various hormones to gain motivation. In the long run, these glands are prone to diseases such as hyperthyroidism ... so eat something in the morning no matter how busy you are.
Second, don't worry after dinner.
During the rest time after dinner every day, these three points need to be noted:
1. Don't hurry for a walk.
Walking immediately after meals will affect the digestion and absorption of gastrointestinal tract due to the increase of exercise. Especially in the elderly, it will lead to heart dysfunction, arteriosclerosis and blood pressure reflex regulation dysfunction. It is recommended to rest for 30 minutes after meals and exercise after food is digested.
2. Don't rush to take a bath.
Taking a bath after meals will increase the blood circulation on the body surface and decrease the blood circulation in the gastrointestinal tract, thus weakening the digestive function of the stomach. Better rest first. 1? Take a shower in two hours. In addition, it should be reminded that for the elderly with cardiovascular and cerebrovascular diseases, bathing immediately after meals may lead to cardiovascular accidents.
Don't eat fruit in a hurry.
Eating fruits immediately after meals, organic acids, sugars, pectin and other substances in fruits will affect digestion and absorption, and even aggravate abdominal distension and postprandial discomfort. In other words, eating fruit immediately after a meal will not promote digestion, but will make you eat more and more! As for how long you can eat fruit after a meal, you can decide according to your personal feelings. If you are full after a meal, you can 1 after a meal? Eat for 2 hours.
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It is better to keep in good health for half an hour after meals.
If you want to enlarge the benefits of three meals, you must seize the health preservation time of half an hour after meals, which can be said to be twice the result with half the effort.
1. Half an hour after breakfast: eat fruit, * * * knees.
Eating some fruits with high vitamin content such as kiwi fruit and strawberry after breakfast can refresh the brain, ensure the work efficiency in the morning, promote digestion and facilitate nutrient absorption. About 20 minutes after a meal, rubbing your knees repeatedly with your hands can make your stomach smooth.
2. Half an hour after lunch: Have a cup of yogurt and take a nap.
Yogurt contains a lot of organic acids such as lactic acid and acetic acid, which can inhibit the reproduction of harmful microorganisms. At the same time, coordinate the acid-base balance of intestine, promote gastrointestinal peristalsis and secretion of digestive juice. Moreover, the study found that tyrosine in yogurt also helps to relieve psychological stress, high tension and anxiety.
Taking a nap at noon can relieve stress and improve memory, even if it is only ten minutes, the effect is immediate.
It should be noted that for the elderly, it is not appropriate to take a nap immediately after lunch, which may aggravate the lack of blood supply to the heart and brain, cause discomfort such as chest tightness, dizziness and fatigue, and may seriously induce cardiovascular and cerebrovascular accidents.
3. Half an hour after dinner: do housework and play meridians.
Might as well use this time to clean the room, or * * * activities between family members, which can play a role in consuming calories. Use this time to beat the meridians, mainly for Ren meridian, that is, the middle part above the lower abdomen. There are many important acupoints here. After eating, gently pat it for 20 minutes from top to bottom, which can help digestion and keep fit.
Fourth, it is not appropriate to have sex three times.
Traditional Chinese medicine has always attached importance to sleep and health care, believing that "sleep and diet are important tasks of health care" and "those who can sleep and eat can live forever". If you want to have a good sleep, it is recommended not to do these three things before going to bed:
1. Don't eat midnight snack.
Eating midnight snack before going to bed will inevitably increase the burden on the gastrointestinal tract, and the information of intense work will continue to spread to the brain, causing insomnia and dreaminess. Over time, it will easily lead to neurasthenia and other diseases.
In addition, if you eat late at night, some protein will not be digested and absorbed in time. Under the action of intestinal bacteria, toxic substances will be produced, and the peristalsis of intestinal wall will slow down during sleep, which may promote the occurrence of colorectal cancer by relatively prolonging the residence time of these substances in the intestine.
It is not suitable for strenuous exercise.
1 ~ 2 Don't do strenuous exercise such as running, playing ball and dancing before going to bed, and don't do strenuous mental work or excessive physical labor, otherwise it will excite your brain and affect your sleep quality. Watch less movies and TV dramas with too intense plots!
3. It is not appropriate to play with mobile phones
Stop thinking that playing mobile phone is a "bedtime assistant"! Do you know that?/You know what? Do you know that?/You know what? If you use your mobile phone in bed for more than 1 hour, its blue light will reduce the total amount of melatonin by about 22%, making you always in a light sleep state, or the more you play, the more addicted you become, and you can't stop ... So, don't stay up late to play with your mobile phone after going to bed every night, which is not good for your health!
Five small habits before going to bed to help sleep and prevent aging
Two hours before going to bed, developing these five small habits will not only help solve various sleep problems, but also help you delay aging.
1 Soak your feet with hot water to promote qi and blood circulation.
Soaking feet in warm water (40℃~ 45℃) for 0/5 ~ 20 minutes before going to bed can promote blood circulation, relax tendons and activate collaterals, dilate blood vessels in feet and promote blood circulation. For middle-aged and elderly people, it has the effect of getting rid of diseases and strengthening the body.
Reminder: Don't soak your feet immediately after a meal.
2. Hot compress the eyes to reduce dark circles.
Apply a towel to your eyes before washing your face. The water temperature can be a little warmer, so it won't feel hot. This simple little gesture helps to improve blood circulation around the eyes and relieve eye discomfort.
3. Take a deep breath and relax.
Many people are too excited or have too many things on their minds before going to bed, so it is difficult to fall asleep. In this case, it is recommended to sit quietly before going to bed and cooperate with abdominal breathing for 5 minutes. Let the body relax and feel the ups and downs of the abdomen.
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Comb your hair with five fingers to protect it.
Comb the scalp with your fingers until it is red and hot before going to bed, which can dredge the blood flow in the head, improve the thinking and memory ability of the brain, promote hair root nutrition, reduce hair loss, eliminate brain fatigue and fall asleep early.
Note: Headache can also improve migraine and other symptoms, and it is advisable to take it for 5 minutes each time.
5.*** Strong heart and strong waist and kidney
Step on your heart with your thumb * * * before going to bed every day, clockwise *** 100 times. Regular foot-warming can regulate kidney meridian, tonify kidney qi, strengthen waist and kidney, relieve limb fatigue, and achieve the purpose of anti-aging and prolonging life.