How to improve sub-health? Sub-health in life is a common health state of modern people. Many people have no pain, but they always feel tired and insomnia. People with these symptoms should take good care of themselves. So, how to improve sub-health? Let's share it.

How to improve sub-health 1 1, do more exercise and spare 15 minutes as much as possible.

Whether you are really out of time or exhausted, short-term fitness training is better than nothing. If you can't come to the gym, you still have 15 minutes free time, right? ! For example, before eating with friends, you can jump and listen to your favorite songs. Especially when you have been sitting in front of the computer all day, you can listen to music and think at the same time.

To put it bluntly, who has so much leisure time to go to the gym to exercise as soon as they get off work? ! Why not take some time to move at this time, and you will feel better!

2. Keep your promise.

Do you know the feeling that you clearly planned to exercise, but you didn't implement it? !

To take a step back, even if you exercise just to escape the guilt of "wearing sportswear, going to the gym and sitting in front of the TV, eating snacks while watching the program, and not running all night", it is meaningful.

Step 3 prepare a fitness tracker

Fitness tracker is not cheap (about 100~ 130 USD), but it can make you go further. Especially if you are a "goal-driven" personality, it is more suitable for you!

If you sit in the office every day, you will be surprised to find that you walk so little every day!

4. Disrupt the fitness plan

If the fitness program doesn't make you bored, it's easier to stick to it. For example: practice yoga on the first day, do interval training on the second day, and jog on the third day.

If you are a guy who is excited at the sight of the goddess, you can directly practice Beyonce spinning, or go to ballet to lose weight. Ballet slimming exercise is always an excellent choice for slimming people.

5. Experience the fun of exercising.

When you want to give up, think more about what pleasure it will bring you if you persist. !

The process of exercise is not always interesting, but after exercise, the human brain will produce "polyphenol" pleasure or other benefits, which will make you feel that you sleep beautifully!

6. Lose weight anytime, anywhere

If you just want to wear a tight skirt to eat, you will go crazy for fitness six weeks before you join, then you will certainly push yourself like a reminder to achieve an unrealistic goal, and the result will only be fatigue and depression, and you will never experience the fun of fitness.

I believe that after the 6-week weight loss period, you will naturally not find it difficult to do those torturous exercises for yourself! But fitness is a life attitude, don't just exercise to satisfy vanity.

7, a reasonable diet, eat if you want.

Don't swear to abstain from alcohol, sugar, bread, etc. If you don't eat at all, it will make you feel unbearable pain, and then you can't help secretly overeating. However, after that, a strong sense of guilt will make you swear to God again that you will never touch these foods again ... This vicious circle will make you more depressed and irritable every time you swear! So don't stop eating, everything is: if you eat too much, it's too late, it's all illness!

8. Control drinking and don't overdo it.

Without wine, are you groggy or even exhausted all day? ! But if you get drunk on weekdays, I'm afraid it will be difficult to get up on time in the next few days!

The results show that if women drink too much at night, they will feel sleepy in the next few days. So drinking at night on weekdays will kill your energy in the next few working days, especially if you don't have enough sleep time to follow up after getting drunk.

How to improve sub-health 2 1, moderate exercise

Proper exercise is an important factor to maintain physical and mental coordination, prevent and eliminate fatigue, prevent sub-health and prolong life. The special reminder here is: don't suddenly think of "life lies in exercise" when you are extremely tired. When you are tired, the human body needs rest, not exercise. At this time, exercise is only harmful to the human body. The scientific attitude towards sports is "persistence is the most important, moderation is the most important".

Moderation refers to feeling warm in winter and sweating slightly in summer after exercise, but not feeling flustered. Never stop exercising. When you exercise, you will sweat, wheeze, heartbeat and shortness of breath. This is not good for your health, but harmful, and even accidents may occur.

2. Don't eat snacks except for three meals a day.

Eating can make you healthy, and eating can also make you sick. Therefore, first of all, the nutrition of three meals a day should be balanced and appropriate, that is, don't be partial to food, eat everything and don't eat too much, so as to meet the human body's demand for seven nutrients and ensure health. What needs to be pointed out here is that the spleen and stomach are the "biochemical source of qi and blood" of the human body and an important organ for digesting and absorbing nutrients.

If you eat a lot of snacks besides three meals a day, on the one hand, it will increase the burden on the gastrointestinal tract, make the human body absorb too much nutrition, and increase the risk of hyperlipidemia and diabetes; On the other hand, it is easy to damage the spleen and stomach. Of course, replacing three meals a day with snacks violates the principle of balanced nutrition.

Don't forget to have breakfast

Breakfast is like tonic. Eating too much breakfast won't make you fat. In the early years, breakfast conferences around the world were held in the United States, and nutrition authorities from all over the world studied the world's breakfast, and came to the conclusion that eating breakfast is conducive to improving memory, learning, work efficiency and health.

What is a nutritious breakfast? It is generally believed that a healthy breakfast contains the following four or five foods. That is,100g of grain (preferably coarse grains and coarse grains); 1 bottle of milk; 1 eggs (avoid frying poached eggs and scrambled eggs); Proper amount of food; A fruit.

4. Don't smoke

Smoking is harmful. Scientists tell us that a puff of smoke contains 20 trillion oxygen free radicals (oxygen free radicals are the source of all diseases). Every time a cigarette is smoked, the average life expectancy is reduced by 5 minutes, and the average life expectancy of lifelong smoking is about 18 years old. According to the survey, compared with non-smokers, people who smoke more than 20 cigarettes a day have an increase of 3- 10 times. Esophageal cancer increased by 2-9 times; Bladder cancer increased by 7- 10 times;

Pancreatic cancer increased by 2-5 times; Renal cell carcinoma increased 1-5 times; Other cancers increased 1-4 times; The incidence of coronary heart disease is 2-3 times higher; The incidence of tracheitis is 2-8 times higher. Smoking, obesity and unreasonable diet are the three major risk factors of hypertension.

5. Sleep for 7-8 hours every day.

A healthy body comes from sleep, and there is no health without adequate sleep. Some scientists have observed that from 10 in the afternoon to 2 am, it is the best time for the human body to synthesize the most substances, decompose the least and recover from fatigue. It is also the time when B lymphocytes and T lymphocytes, the two "national defense" forces in the human body, grow most vigorously.

B lymphocytes and T lymphocytes are strong, and the human body has strong disease resistance, so it will be less sick and not sick. In addition, this is a critical moment for the whole body to renew other organ cells except cells. It is incalculable for the human body to miss this time.

How to improve sub-health 3 How is sub-health caused?

Insufficient exercise, excessive use of heart and brain, long-term overload of the body to make ends meet, and sub-health over time. Research shows that long-term tension and stress have four major hazards to health:

(1) causes acute and chronic stress, directly damages the cardiovascular system or gastrointestinal system, and causes cardiovascular events such as stress ulcer, elevated blood pressure, accelerated heart rate and accelerated arteriosclerosis.

(2) It causes brain stress fatigue and cognitive decline;

(3) destroying the biological clock and affecting the quality of sleep;

(4) The decrease of immune function leads to the increase of malignant tumor and infection.

Sub-health is harmful to our health, so let's look at the following reasons for sub-health.

1, unreasonable diet. When the body consumes too many calories or lacks nutrition, it will lead to the imbalance of the body. Excessive smoking, excessive drinking, lack of sleep, lack of exercise, depression, psychological disorders, air pollution and long-term exposure to toxic substances can also appear in this state.

2, lack of rest, especially lack of sleep. Irregular life and abnormal work and rest have become a common phenomenon. For teenagers, entertainment activities such as movies, internet, games, dancing, playing cards, mahjong and burning the midnight oil often disrupt the law of life. Adults sometimes have fun (such as playing cards and mahjong), and taking care of patients will affect their rest.

3, excessive tension, excessive pressure. Especially IT white-collar workers, lack of physical exercise, physical exhaustion.

4. Long-term negative emotional impact.

Life factors leading to sub-health mainly include the following.

1. Overdraft of energy and physical strength caused by excessive fatigue. Due to the increasingly fierce competition, people use their brains excessively, and the main organs of the body are in an abnormal load state for a long time.

2. The self-aging of human body is characterized by lack of physical strength, lack of energy and reduced social adaptability;

3. The prophase of modern diseases (cardiovascular and cerebrovascular diseases, tumors, etc. ). Before the onset of the disease, the human body will not have organic lesions for a long time, but functional disorders have already appeared, such as chest tightness, shortness of breath, dizziness, insomnia, forgetfulness and so on.

4. The low tide period in the human biological cycle. Even healthy people will be in a sub-health state in a certain period, such as women's irritability, anxiety, emotional instability and excitability before menstruation.

How to adjust and improve sub-health state

Comprehensive, balanced and appropriate nutrition

Vitamin A can promote the synthesis of glycoprotein. Protein on the surface of cell membrane is mainly glycoprotein, and immunoglobulin is also glycoprotein. Nowadays, urbanites don't want to eat pork liver. It is rich in vitamins, vitamin A intake is insufficient, respiratory epithelial cells lack resistance, and it is often easy to get sick.

When vitamin C is deficient, the content of vitamin C in white blood cells is reduced, and the fighting capacity of white blood cells is weakened, which makes people easy to get sick.

In addition, trace elements such as zinc, selenium, vitamin B 1, B2, etc. Are related to the nonspecific immune function of human body. Therefore, in addition to making three meals a day comprehensive, balanced and appropriate, we can also supplement Jinshi Erkang multivitamin tablets.

Moderate work and rest

Moderate work and rest is the mother of health, the normal operation of human biological clock is the guarantee of health, and the "wrong point" of biological clock is the beginning of sub-health.

Exercise regularly

Modern people are keen on city life, busy with their careers, and have less and less time for physical exercise. Strengthening self-exercise can improve the body's resistance to diseases.

Cultivate a variety of interests and stay energetic.

A wide range of hobbies will benefit people, not only for self-cultivation, but also for the auxiliary treatment of some psychological diseases.

Quit smoking and limit alcohol.

Medical evidence shows that when smoking, human blood vessels are prone to spasm, the blood supply to local organs is reduced, and the supply of nutrients and oxygen is reduced, especially the respiratory mucosa is not supplied with oxygen and nutrients, and the disease resistance is also reduced. Drinking less is good for health. Excessive drinking, drunkenness and alcoholism will reduce the immune function of the human body and must be strictly restricted.

mental health

Be kind to stress, regard stress as an inseparable part of life, learn to decompress moderately, and ensure a healthy and good mood.