Personal Health Management Plan Part I
I. Health management objectives:
1, eliminating fatty liver;
2. Blood lipids reach the standard;
3. Blood sugar control is stable;
4. Lose 2 Jin;
5, angry no more than 2 times.
Second, the action plan:
1, scientific diet, management according to dietary structure requirements, not greasy, not eating and drinking;
2. Insist on sleeping at 22:30 at night and getting up at 6:30 in the morning;
3. Eat breakfast every day;
4. Take a walk after dinner 1 hour;
5. Exercise once a week (badminton, swimming, etc. )
6. A day of photography and leisure on weekends;
7. Check and recuperate once in the hospital.
Personal Health Management Plan Part II
First, good health.
One goal:
1. Short-term goal: make the daily diet regular, ensure the quality, and do not eat indiscriminately, not eat much, but eat a lot. On the other hand, it is necessary to strengthen exercise and ensure that you exercise for more than three hours a week. Walk for half an hour in the morning and after dinner.
2. Long-term goal: In the coming year, we must adhere to a regular diet and a healthy diet. Don't eat expired, moldy and spoiled food. Keep your weight between 46 kg and 50 kg.
Second, measures:
1, a balanced diet:
Drink more yogurt or green tea, because yogurt maintains the balance of flora. The so-called maintaining the balance of flora refers to letting beneficial bacteria grow and eliminating harmful bacteria, so eating yogurt can reduce illness. And green tea: among all drinks, anti-cancer comes first. Drinking green tea can protect teeth and prevent blood vessels from rupturing easily.
Eat more fresh fruits and vegetables. Fresh vegetables and fruit juice are rich in cellulose, which can promote intestinal peristalsis and excrete metabolites in the body. In particular, eating more fruits and vegetables rich in fiber is helpful for defecation.
2, fitness exercise:
Take a walk for half an hour after meals every day, breathe more fresh air and avoid inhaling dirty air. Stride, walk faster, swing and stretch your arms as much as possible, which can stimulate lymph nodes and reduce cholesterol and high blood pressure. It is recommended to do aerobic exercise at least once a week to make your body sweat.
Three comments: I have done it. I would never eat in school alleys and fast food restaurants. I will eat in the canteen every day. And there are meat and vegetables for every meal, and three eggs are guaranteed every week. However, it is not good in sports. Aerobic exercise will only be done once a month to make your body sweat, mainly badminton, and you will strengthen your exercise in the future.
Second, mental health.
One goal:
1, short-term goal: know yourself correctly and learn to love yourself.
2. Long-term goal: learn to love others, learn to love yourself and laugh, laugh and be happy every day!
Second, measures
1, mentality adjustment: mainly listening to cheerful music and beautiful pictures, actively adjusting the mentality, being less entangled by unpleasant emotions, being always in a good mood, and learning to talk and listen.
2, stress management: mainly to adjust the mentality, to ensure that there is a kind invitation every day, laugh happily when encountering stressful things, improve breathing, increase oxygen supply, the body will produce a lot of healthy hormones, so that you can become a happy person.
3. Crisis prevention: do things carefully, plan everything in advance, think clearly about possible situations and countermeasures in everything, stay calm when encountering unexpected situations, and believe that everything will pass, that is, there is no hurdle in the world.
3. Assessment:
I am still a mentally healthy person, warm and generous, cheerful and fond of laughing, but sometimes I will encounter some negative emotions, sometimes I will be unhappy or depressed. At this time, you need to adjust your mentality, such as listening to songs, running or talking, and drive away bad emotions at the first time.
Third, network management.
One goal:
1, Short-term goal: keep in touch with good friends regularly and communicate with them more.
2, long-term goal: sincerity relative to every friend.
Second, measures:
Keep in touch with good friends regularly, listen and talk, make friends with a sincere attitude, establish a wider interpersonal network and find your confidant.
3. Assessment:
I have a few close friends, many ordinary friends and classmates, and I am sincere to every friend.
Personal Health Management Plan Part III
Health is the basis of our existence, the quality of life and the best state of life. many people now
People who don't pay attention to social pressure and lifestyle are also on the rise, so be a personal health management.
This plan is necessary. Below I elaborate from three aspects: physical health, mental health and network management.
I. Good health
Short-term goal: go to the hospital for a comprehensive physical examination, fully understand your physical condition, and further improve your health by analyzing various physiological data.
Long-term goal: Make it according to the effect of short-term plan, so as to improve personal body shape, balance various indexes of the body, maintain good sports function and reach the standard of physical health.
balanced diet
It is important to eat more vegetables, vitamins and water.
Drinking yogurt can maintain the balance of flora, and drinking green tea can protect teeth and make blood vessels not easy to rupture.
● Eat more fresh fruits and vegetables. Fresh vegetables and fruit juice are rich in cellulose, which can promote intestinal peristalsis and excrete metabolites in the body. In particular, eating more fruits and vegetables rich in fiber is helpful for defecation.
Our diet should be balanced, that is to say, nutrition should be three-dimensional, not a kind of nutrition, but an all-round nutrition. Nutrients also interact. Too much intake of a food and too monotonous nutrition will lead to the lack of other nutrients, which is not conducive to nutritional balance. So be sure to pay attention to a balanced diet.
(2) Fitness exercise
● Jog on the playground three times every night after self-study, so that the brain nerve center can have a short rest and the motor center can also be stimulated. You can also breathe in more fresh air and discharge the waste gas in your body during running.
Practice deep breathing in fresh air or after rain. A few active coughs can also clean the lungs.
● When walking, speed up as much as possible, swing and stretch your arms, which can stimulate lymph and reduce cholesterol and high blood pressure.
● Go to the football field every Wednesday and Saturday afternoon to rest your brain. A lot of sweating on the skin also helps to detoxify.
Health is the capital of revolution. Good health can maintain abundant energy and healthy vitality. If the skin does not exist, how can the hair be attached? Take care of yourself, love life and live happily. This is the king!
Two. mental health
Short-term goal: do some mental health test questions to understand your general psychological situation. Solve problems in time. Doing self-observation by keeping a diary is a rule to discover and discover one's own psychological characteristics. If you have psychological problems, find out where the problems are, and then make self-healing and help. Long-term goal: For psychological obstacles and problems that can't be broken by short-term goals, you can talk to a psychological counselor, supplemented by ways such as starting from a small place, gradually breaking through, diverting attention, listening to psychological lectures, and rewarding your own breakthroughs.
(A) mentality adjustment
● Pay attention to the combination of work and rest at ordinary times, and have a certain time every day as stress-free leisure time. You can read some positive books and get spiritual comfort.
● Go out for a walk more. Broaden your horizons.
● Always be optimistic.
● Reading more books and watching videos to strengthen the level of thinking is beneficial to improve the level of understanding of things.
● Keep smiling and always be cheerful.
To be a happy person, you have to love yourself first, and then you have the ability to love others, learn to laugh, laugh and be happy every day! By listening to cheerful music and watching beautiful pictures, you can actively adjust your mentality, be less entangled in unpleasant emotions, and make yourself feel comfortable all the time.
(2) Stress management
Talk to an optimistic friend or colleague about your recent unhappiness and vent your emotions.
● Close your eyes, try your best to think about the scenery behind your body and balance the pressure before and after your brain.
Praise and encourage yourself, and don't criticize yourself when you encounter setbacks.
Watch more comedies and laugh.
Doing things by yourself will make you more satisfied and happier, such as cooking or doing something you like.
Don't always complain that troublesome things fall on you, but think that God will let me gain more experience and wisdom day by day, so that my life will be richer.
● Go to bookstores frequently and read some inspirational books, cartoons and humorous anthologies.
Keep telling yourself that you should be able to tolerate other people's different ideas or behaviors.
Stress is everywhere, so we must take it seriously, and find an outlet for it through emotional adjustment in time, so as not to bring too much harm to the spirit.
(3) Crisis prevention
? Boil frogs in warm water? Everyone has heard the story. The fate of frogs tells us that a comfortable environment can easily make people get carried away and lose their fighting spirit; Any individual or even organization should be prepared for danger in times of peace. Otherwise, even if you have the ability to cope with pressure, it won't help. Therefore, even if we live in a good environment now, we must have a sense of crisis and do a good job in crisis prevention if we want to succeed.
● Actively learning some knowledge about mental health and mastering some methods of identifying psychological problems and psychological debugging can help you better adapt to society.
● Treat psychological problems with a scientific attitude. Everyone may have psychological problems. When you have psychological troubles, take the initiative to ask your classmates, friends and teachers for help.
● Change needs to continue. When we tell others about our troubles, others will give you advice. Sometimes it takes a long time to get out of trouble, and the disease is like spinning. Be patient, and long-term persistence will definitely have an effect.
The future is unpredictable, and people are not always lucky. Because of this, we should have a sense of crisis and make psychological and practical preparations for sudden changes. Only in this way can we avoid the painful price brought by negligence.
Three. administration of networks
Short-term goal: make a personal contact management form: after meeting people, record in detail the people, things, time, place and things they met. After the exchange, remember the friend you just met and remember his name, major, class, hobbies, etc. Take the initiative to call or send text messages to each other in a few days to express the joy of getting to know each other and let them deepen their impression and understanding of themselves. Long-term goal: Be good at summing up the valuable experience of making friends successfully and recording these personal management experiences. Regularly classify the network management table, such as the importance of network resources, or by specialty. This long-term accumulation will certainly become a useful wealth for life.
When you send an email, you can send better information together.
Talking with people is an opportunity to master and master the skills of conversation atmosphere. Get in touch with attractive people and learn from them.
● Attend as many parties as possible, including those introduced by friends or acquaintances. Hold or participate in theme parties to establish real and reliable interpersonal relationships with members.
● Give more encouragement and praise to others, try to avoid criticism, accusations and complaints, and don't force others to admit their mistakes.
When many people are together, when talking to one of them, pay attention to the existence of others.
● Don't make promises easily. Once you make a promise, you must do it.
● When talking with people, try to be neutral and objective, and first find out the real tendency of the other party, and then show your own tendency.
Two hundred years ago, Hu Xueyan, who was good at managing contacts, was able to change from running errands to a red-topped businessman in the Qing Dynasty. For individuals, professionalism is a sharp knife, and contacts are secret weapons. If there are only majors and no contacts, personal competitiveness is a hard work and a harvest. However, if you add connections, your personal competitiveness will be hard work and many gains. From now on, managing my network resources will be of great benefit.
With the progress of science and technology, people's living standards and quality of life are constantly improving, and health problems can not be ignored. Now, real health is no longer just physical health, but a perfect state of body, mind and society. Therefore, a person can only be really healthy if he is physically and mentally healthy and has good social adaptability.
Personal Health Management Plan Part IV
Functional medical advice:
I. Metabolic function
Improve metabolic function and promote energy production. Regulate blood glucose metabolism and reduce insulin resistance
Second, cardiovascular function.
Reduce blood viscosity. Repair the integrity of the blood vessel wall. Regulate inflammatory response. Increase the antioxidant capacity of blood vessels.
Three. liver function
Improve the detoxification ability of the liver and reduce the accumulation of toxins.
Fourth, gastrointestinal function.
Repair intestinal mucosa and promote gastrointestinal function. Restore the balance of intestinal bacteria. Promote intestinal peristalsis and defecation function. Promote digestive function.
Five, reduce stress injury
Improve adrenal function and promote the body's ability to resist stress. Enhance immune function and improve body defense ability. Enhance physical strength and reduce fatigue.
Six, endocrine system
Improve testicular function and balance androgen. Improve ovarian function and balance female hormones. Strengthen the detoxification function of the liver and promote estrogen metabolism. Regulate thyroid function
Seven, nutrition strengthening
Reduce bone loss and increase nutrients needed for bone metabolism. Reduce the source of oxidative stress and increase the body's antioxidant capacity. Balance amino acids and promote amino acid metabolism.
Eight, avoid environmental toxins
Reduce the intake of environmental hormones and strengthen the detoxification function of the liver. Supplement trace elements reasonably and scientifically, and eliminate excessive toxic elements.
Life medical advice
First of all, dietary advice
Antioxidants: It is recommended to increase intake:
Vegetables: cabbage, beet, red pepper, spinach, alfalfa sprouts,
Fruits: red berries, red grapes, plums, plums, cherries,
Regulate blood sugar:
Vegetables: onion, cauliflower, Brussels sprouts, garlic, cauliflower, tomato, asparagus.
Beans: soybeans, black beans, lentils, green beans and chicken beans.
Fruits: plums, apples, peaches, oranges, grapefruit, pears, cherries, pears, pitaya and red.
Cereals: brown rice, buckwheat
Nuts: walnuts, walnuts, Brazil nuts.
Grease: sesame
Liver maintenance:
Vegetables: beet, carrot, burdock, chelidonium majus, broccoli, Chinese cabbage, Qingjiang cabbage and cabbage.
Oil and fat: olive oil and butter.
Cereals: brown rice, rye, barley, pasta, macaroni and lasagna.
Fruits: lemons, grapes, plums, bananas and apples.
Nuts: walnuts, cashews and pine nuts.
Cereals: rice bran, wheat bran, wheat germ, germ rice.
Seafood: kelp, green algae, spirulina, sardines.
Cardiovascular maintenance:
Nuts: almonds, melon seeds and sesame seeds.
Cereals: buckwheat, oat bran, brown rice bran, barley and soybean.
Seafood: salmon, trout, tuna and mackerel.
Oils and fats: -3 polyunsaturated fatty acids: linseed oil, walnut oil, soybean oil and pumpkin seed oil.
Gastrointestinal health care:
Whole grains: brown rice, rice porridge, millet porridge and barley porridge.
Fruits: bananas, apples, plums, pineapples, papaya.
Grease: linseed oil
Anti-inflammatory:
Cereals: cereals, barley, brown rice, millet, rice slurry.
Protein: Fish and chicken.
Beans: mung beans, peas, black beans, soybeans, lentils and soybean milk.
Nuts: almonds, cashews, walnuts, Hawaiian beans, sesame seeds, pumpkin seeds, almond milk.
Vegetables: green leafy vegetables, Cruciferae such as broccoli and kale.
Fats: olive oil, linseed oil and pumpkin seed oil.
Fruits: citrus, lemon, strawberry and blueberry.
Other ingredients: cinnamon powder, turmeric powder, garlic, ginger, celery and musk.
Compressive grade:
Vegetables: celery and lily.
Fruits: bananas, kiwis, figs, dates, grapefruit.
Seafood: tuna
Cereals: soybeans
Improve immunity:
Vegetables: peas, rape.
Cereals: brown rice, rice bran, oats, coix seed, buckwheat and rye.
Fruits: apples, kiwis.
Seafood: sardines, salmon, oysters.
Mushrooms: Lentinus edodes, mushrooms, Ganoderma lucidum, Hericium erinaceus, etc.
Zinc-containing foods: egg yolk, beef.
Nuts: pistachios and pine nuts.
Grease: sesame
Estrogen metabolism:
Vegetables: broccoli, purple cabbage, cauliflower, Chinese cabbage, cabbage, broccoli, kale, broccoli, mustard.
Cereals: rice bran, wheat bran, wheat germ, germ rice.
Seafood: sardines
Maintenance 1: 2? -Three and? -6 unsaturated fatty acids "
Polyunsaturated fatty acids: linseed oil, walnut oil, soybean oil, pumpkin seed oil, safflower seed oil, sunflower seed oil, sesame oil,
Peanut oil, camellia oil, mustard oil
Rich? -3 food: linseed oil, deep-sea fish oil,
Rich? Food -6: safflower seed oil, sunflower seed oil, corn oil, soybean salad oil and sesame oil.
Hyperthyroidism:
Vegetables: broccoli, cabbage, spinach, cauliflower,
Monounsaturated fatty acids: olive oil
Fruits: peaches and plums.
Cereals: soybeans
Replace "sauce" with "spice"
It is suggested to reduce the intake: saturated fat (animal fat) fried (salted, smoked and baked) food, spicy and irritating food.
Food, tobacco and alcohol, high fat, high carbohydrate (high glycemic index), high protein and high sodium: monosodium glutamate, soda, canned food.
Products, soda, hairtail, bamboo? Fish, wedding reception, clam, shrimp, soy sauce, salt, cheese, dried meat, avocado, bacon sausage,
Seaweed has high potassium content: banana, sweet orange, pumpkin, jujube, almond and malt.
Thyroid insufficiency:
Vegetables: parsley
Fruit: date palms
Strong bones:
Vegetables: dandelion, broccoli, cabbage, radish leaves, rape and leek.
Cereals: buckwheat, wheat germ, tofu.
Seafood: flounder, kelp, seaweed, sardines, salmon.
Nuts: almonds and pistachios.
Grease: sesame
Toxin removal:
Vegetables: garlic, onion, wheat grass, coriander and leek.
Seafood: Chlorella, cyanobacteria, kelp.
Food that cause inflammation in that body:
Cereals: white toast, steamed bread, steamed bread, pasta.
Protein: Shrimp, crab, oyster, snail, scallop, beef, mutton, pork, eggs, canned ham, sausage and bacon.
Dairy products: cheese, cream, ice cream
Fat: saturated fat (animal fat), ghee, artificial vegetable oil, transformed oil, salad dressing, others: canned food, canned food.
Industrial food, pizza, biscuits, donuts, popcorn, cakes, soft drinks, alcohol, coffee, black tea, colored drinks,
Syrup, white sugar, sugar cubes, sugar packets, sugar substitutes
High fiber:
Vegetables: loofah, wax gourd, eggplant, bamboo shoots, lettuce, burdock, cauliflower, broccoli, kidney beans, tomatoes, edamame,
Red bean
Fruits: guava, orange, peach, kiwi, plum,
Cereals: oat bran, rice bran, rye, oats, brown rice, cereals and wheat germ.
Seafood: kelp and brown algae.
Oils and fats: almonds, peanuts and sesame.
Mushrooms: Lentinus edodes, Pleurotus eryngii.
Motion suggestion
1. Be sure to "warm up" before exercise to avoid sports injury.
2. People who have no exercise habits for a long time should increase their exercise time in order.
3. Avoid exercise 2 hours before going to bed.
4. Avoid eating too much food before exercise and keep hydrated during exercise (drink water every 15 minutes).
5. Three times a week, about 30 minutes each time is appropriate.
Light exercise: walking on the ground, shopping, cleaning, parenting, weeding, cycling (normal speed).
Moderate exercise: brisk walking, aerobic dance, aerobic exercise, mountain outing, baseball, golf (hills), table tennis,
Dance, ride a bike, etc.
Heavy sports: strenuous exercise, skiing, basketball, football, rugby, tennis, mountain climbing, running, swimming, etc.
sleep
Good and sufficient sleep is the key to self-repair, which can effectively delay the decline of organ function, reduce fatigue and recover.
Recharge.
Mentality adjustment
1, adjust the value. Re-examine your values? See what you are pursuing in your heart. What do you want?
Why? Can I have it? Through reflection and understanding, make yourself move towards a positive realm.
2, cognitive transformation method to supervise their negative thoughts. As soon as you find yourself encountering something, you should think negatively, and you should consciously find out.
Replace negative thoughts with more positive thoughts, have a positive inner dialogue, control negative emotions and maintain a healthy and positive attitude.
Mentality.
3. Eliminate impatience and anxiety by transfer and procrastination: when faced with angry and unbearable situations, immediately.
Divert your attention or leave the scene to do other things to avoid emotional outbursts. This is the transfer method. When I can't stop sending
Say to yourself when you are angry, wait for 3? Let's talk in five minutes. In the process of waiting, reason will come back to dominate itself. this is
Delay method.
4, goal adjustment method, if you feel too anxious and unhappy, it may be that the goal is too high and your ability is too high.
I'm not sure, so if I want to lower my unrealistic goals, my anxiety will be alleviated.
5, rational problem solving method, sit down calmly with your lover or friend, explain what the problem is, and find out various solutions.
The solution to the problem, choose a good method and try to solve the problem.
6, appropriate to participate in social activities, class reunion, singing, listening to music, yoga, bathing, SPA, outdoor sports and other adjustments.
Love, and decorate yourself appropriately.
Nutrition medical advice
Promote metabolic function
Vitamin: a, Carotene, vitamins b, c, d, e, k, biotin.
Minerals: calcium, magnesium, zinc, selenium, copper, manganese, chromium and boron.
Other nutrients: citric acid and malic acid.
Promote immune function
Vitamin: b? Carotene, vitamins b, c and e
Mineral: zinc
Other nutrients: glutathione, lipoic acid, superoxide dismutase, lutein, coenzyme Q 10, lycopene, nucleotide and flaxseed.
Oil and fish oil EPA
estrogen
Vitamins: B vitamins
Other nutrients: soybean isoflavone, DHEA, wild yam.
Promote male hormonal health
Mineral: zinc
Other nutrients: soybean isoflavone
Promote bone metabolism
Vitamins: C, D, K, minerals: calcium gluconate.
Other nutrients: amino acid diindolmethane, lycopene, L- arginine.
Trace elements: calcium, magnesium, phosphorus, potassium, sodium, iron, zinc and selenium.
Copper, manganese, chromium, molybdenum, cobalt, boron, sulfur, vanadium, lithium and strontium.
Improve estrogen metabolism
Vitamins: B2, B6, methyl vitamin B 12, choline)
Minerals: minerals: molybdenum, selenium and calcium gluconate.
Other nutrients: organic sulfur, magnesium sulfide, N- acetyl, cysteamine, taurine, ornithine, serine, glycine, methyl.
Thionine, milk thistle extract. -Ketopenem
Enhance the detoxification function of the liver;
Vitamins: B 1, B2, B6, B 12, folic acid, biological.
Other nutrients: dietary fiber, linseed lignans, probiotics, probiotics.
Flaxseed oil, fish oil EPA
Improve antioxidant capacity
Vitamins: carotene, c and e.
Other nutrients: glutathione, lipoic acid, superoxide dismutase, lutein, coenzyme Q 10 and lycopene promote cardiovascular health.
Vitamins: C, B2, B6, B 12, folic acid, D, E, lutein, coenzyme Q 10, lycopene K, biotin.
Minerals: calcium, zinc, chromium and selenium.
Linseed oil, fish oil EPA, borage oil GLA, acetyl carnitine, lipoic acid, digestive enzymes, cattle.
Sulfonic acid, lutein, coenzyme Q 10, SOD, glutathione, dietary fiber, wasabi extract, cauliflower bud extract.
Ingredients: turmeric extract, green tea extract, black pepper extract.
Hormones to improve the environment
Vitamins: B6, B 12, folic acid.
Other nutrients: 5- hydroxytryptophan, Hypericum perforatum extract, Ginkgo biloba extract, L- theanine, hypnotic nightshade extract, Astragalus extract, Acanthopanax senticosus extract and Rhodiola sachalinensis extract.
Promote gastrointestinal health and improve chronic food allergies.
Vitamins: vitamin D, vitamin K.
Mineral: calcium gluconate
People who have read the personal health management plan will also read:
1. Personal Health Management Plan
2. Work plan for health management of the elderly
3. Work plan for health management of the elderly
4. The employee health management plan of this unit
5. Chronic disease health management plan