First of all, medical care is very important.
1. Exercise for 30 minutes every day.
Many studies have pointed out that you can get the benefits of exercise by exercising for 30 minutes every day, including preventing heart disease, diabetes, osteoporosis, obesity, depression and so on. Some studies even point out that exercise can make people feel happy and enhance their self-confidence. If you haven't exercised for a long time, I suggest you gradually increase the length and strength. You can start with the simplest walking exercise and walk for 20 to 30 minutes every day. If you keep going, you will definitely feel many benefits.
Eat nutritious breakfast
Breakfast is the fuel to activate the brain for a day, so you have to eat it. Many studies have pointed out that eating a good breakfast can make people think sharply and react flexibly in the morning, and improve the efficiency of study and work. The study also found that people who have breakfast habits are less likely to gain weight and have better memories.
Eat fruits and vegetables every day.
This is 199 1 year, which is jointly promoted by the National Cancer Institute and the Health Promotion Foundation. According to the survey, people who eat more fruits and vegetables can reduce the risk of cancer and heart disease. I suggest you put fruits and vegetables where you can easily see and get them to remind yourself to eat more fruits and vegetables. You can also dice fruits and vegetables as snacks instead of cookies and snacks that will make you fat.
Floss your teeth.
Flossing can not only reduce the chance of tooth decay, but also protect the heart. According to the data of American Periodontal Association, people with periodontal disease are more likely to suffer from coronary artery disease than the general population.
5. Bring nature indoors
Listening to the sound of fallen leaves in the rain, or watching the fish swimming in the water, can give people a peaceful and quiet mind. Experts point out that the feeling of combining with nature can reduce stress. Planting potted plants at home or in the office, or raising a pot of fish, are all good suggestions.
give up smoking
Smoking a cigarette will produce more than 4000 chemicals, of which more than 40 will cause cancer. The number of smokers who died of lung cancer was 16 times that of non-smokers. Quitting the habit of smoking is not only good for your health, but also a sign of loving your family, because second-hand smoke is more toxic than first-hand smoke and has been listed as the number one carcinogen by WHO, and children are often the biggest victims of second-hand smoke. More than a quarter of sudden infant deaths are caused by parents' smoking, which causes babies to inhale second-hand smoke. Secondhand smoke can also increase the frequency of asthma in children and aggravate the condition.
7. Turn off the TV when eating.
Scholars who study children's obesity and watching habits have found that watching TV while eating usually leads to obesity and prolongs the time of watching TV by as much as 70 minutes. Therefore, whether adults or children, it is best to turn off the TV when eating, concentrate on eating and enjoy the food on the table.
8. Work and play.
If you just bury yourself in your work, it is easy to lack enthusiasm. You might as well relax. Prepare a scrapbook, collect humorous materials such as cartoons and jokes, and take them out from time to time every day to make yourself laugh. You can also cultivate some interests outside of work. It's hard to cheer yourself up without entertainment.
No matter how busy you are, you should chat with your family.
Ou Ning, an authoritative American cardiologist and former medical consultant of former US President Bill Clinton, found through decades of research that having intimate relationship can prevent and slow down heart disease and even provide strong resistance to life. No matter how colorful the external life is, everyone needs a close relationship, where they can open their hearts and share their troubles. Therefore, no matter how busy you are, you should chat with your family every day to nourish their close relationship.
10. Let yourself have a good sleep
Good sleep quality is more important than the length of sleep. A few steps can make you sleep sounder:
1) Make the bed first, and keep the quilt and pillow in the most comfortable state.
2) Lie down in your most natural and comfortable posture.
3) After lying flat, take a few deep breaths to relax yourself. Then scan it from head to toe with your feelings to see which part is tight, and then try to relax.
4) If you are still thinking about work, you can use the method of counting interest to imagine that when you breathe, you spit out negative emotions, then inhale positive energy and breathe back and forth several times until you are calm.
5) Fully relax and gradually fall asleep.
Second, health food.
1, pay attention to nourishing yin and moistening dryness.
The foods that nourish yin and moisten dryness mainly include honey, lily, tremella, yam, lotus seeds, walnuts, sesame seeds, pears, bananas, dried plums and so on. "Plum is especially suitable for autumn. Chinese medicine believes that sour plums are sweet and cloudy, and sour plums are just in line with the regimen of' mainly sour and moist'. " In addition, autumn health tips tell you to pay attention to drinking more water.
2. It is very important to nourish the lungs.
It is better to nourish yin and moisten the lungs in autumn diet, and dry autumn is easy to hurt the lungs. You can eat some soft foods appropriately, such as sesame, honey, lily, almond, dairy products and so on. , can benefit the stomach and produce fluid, which is good for health. At the same time, you can eat more sour fruits and vegetables, and put them away when they are sour.
3. Be careful to eat fruits and vegetables
Some people like to eat melons and fruits. Although the weather is cool in autumn, they are also used to eating fruits and vegetables after meals, thinking that this will help digestion. This view is all wet. After beginning of autumn, you can't eat more fruits and vegetables, otherwise it will damage the yang of the spleen and stomach. As the saying goes, "autumn melons are bad for the stomach", and eating too much can easily cause diseases such as diarrhea.
4. Eat more root vegetables
As the ancients said, there are flowers in spring, leaves in summer, fruits in autumn and roots in winter. In autumn and winter, a large number of seasonal root vegetables are on the market. At this time, root vegetables are fresh and cheap, resistant to storage, and especially suitable for eating more. Like common radish and yam, although common, they have great nutritional value and can be described as "nourishing treasures".
5, less meat and more beans
This seems to have become a well-known "secret". There are many carnivores around us. In fact, according to the advice of the "Dietary Balance Pagoda", it is best for a person to eat only 75 grams of lean meat every day, which is the size of a deck of playing cards. Among them, manual workers and men can eat more red meat, while mental workers, women and elderly people with physical deterioration should eat more white meat. People with obesity, heart disease and hypertension in particular should eat less meat and more soy products.
6. Eat less spicy food
In autumn, the human body's resistance will drop obviously, so we should pay attention to eating less spicy food, which will stimulate the gastrointestinal tract and cause some ulcers and inflammation. Secondly, this kind of food will hurt the lungs, so pay special attention again.
7. Eat more warm food
Early autumn is still steaming in damp heat, which makes the spleen and stomach weak and cold, and the resistance decreases. At this time, if you can eat some warm food, especially japonica rice or glutinous rice, it has an excellent function of strengthening the spleen and stomach and tonifying the middle qi. Elderly people with weak constitution and weak spleen and stomach and patients with chronic diseases can mainly eat porridge in the morning, such as lily lotus seed porridge, tremella borneol porridge and black sesame porridge.
8, appropriate soup.
Autumn diet is based on nourishing yin and moistening dryness. On this basis, drinking some fitness soup at lunch and dinner every day can moisten the spleen, nourish yin and prevent dryness, on the other hand, it can supplement nutrition and strengthen the body. Common soups in autumn are: lily winter melon soup, pigskin tomato soup, hawthorn sparerib soup, carp hawthorn soup, silver carp head soup, eel soup, red bean crucian carp soup and so on.
9. Appropriate supplements
Traditional Chinese medicine should follow the principles of "deficiency makes up for it, but in fact it makes up for it" and "deficiency makes up for it". Anything missing in the body can be supplemented, but it must be supplemented to a certain extent, otherwise it will also lead to the imbalance of yin and yang in the human body. At the same time, we should know that medicine tonic is not as good as food tonic, which is a three-point poison of medicine. If you can use food tonic, don't use medicine tonic.
10, white moistening lung
According to the theory of traditional Chinese medicine, white food corresponds to the lungs. Eat more white food to moisten the lungs in autumn. White food includes pear, lily, lotus seed, tremella, yam, lotus root, white crucian carp, chicken, duck, white radish, Chinese cabbage and so on. Some cabbages can be cooked by yourself, such as Sydney tremella soup, yam porridge, crucian carp soup, lotus root soup, white radish soup and so on.
1 1, early salt and late honey
Many people think that drinking more water can relieve dryness, but drinking boiled water alone can't completely resist autumn dryness. He said that to deal with autumn dryness, there is a saying: "Salt water in the morning, honey soup at night." It means to let everyone drink light salt water in the morning and honey water at night. This is not only a good way to supplement the water loss of the human body, but also a good diet for health preservation and anti-aging in autumn, and can also prevent constipation, which can be described as killing two birds with one stone.