Introduction: A survey shows that only 5% of people worldwide are truly healthy, 20% are sick, and as many as 75% are in a sub-healthy state. Here are 10 tips for you to be healthy and live a long life, conditioning your body through daily living habits to get rid of sub-health.
I. Don't forget to eat breakfast
Breakfast is like a tonic. You won't get fat no matter how much you eat for breakfast. A breakfast conference was once held in the United States, where nutritional authorities from various countries conducted research on breakfast worldwide and concluded that eating breakfast is beneficial for improving memory, learning and work efficiency, and health levels. What is a nutritious breakfast? It is generally considered a healthy breakfast if it contains four or five of the following foods: 100 grams of grain (preferably whole grains and coarse grains); 1 bottle of milk; 1 egg (avoid fried or scrambled eggs); an appropriate amount of vegetables; and one fruit.
II. No snacks besides three meals a day
Eating can lead to health, and eating can also lead to disease. Therefore, the nutrition for the three daily meals must be balanced and appropriate, that is, don't be picky, eat a variety of foods, and don't eat too much. This way, the body's demand for the seven major nutrients can be met, and health can be guaranteed. It should be pointed out here: the spleen and stomach of a person are the "source of qi and blood production" in the body and an important organ for digesting and absorbing nutrients. If you eat a lot of snacks in addition to three meals a day, on one hand, it will increase the burden on the gastrointestinal tract, causing the body to absorb too many nutrients and increasing the risk of hyperlipidemia and diabetes; on the other hand, it can easily damage the spleen and stomach. Of course, replacing the three daily meals with snacks violates the principle of balanced nutrition.
III. Drink tea
Tea is one of the three internationally recognized healthy drinks and a rare anti-cancer beverage. Tea contains more than 500 chemical components and is rich in biologically active substances. Tea has more than 60 health-care functions and more than 20 medicinal effects, such as promoting saliva secretion to quench thirst, aiding digestion, promoting qi circulation, relieving greasiness, reducing fat, sobering up, promoting urination, relieving constipation, clearing heat and detoxifying, treating dysentery, preventing cavities, improving eyesight, reducing phlegm, calming the mind and relieving irritability, and nourishing life and prolonging lifespan. Modern medical research has also proven that tea can prevent cavities, treat bacterial dysentery, detoxify, lower lipids, promote urination and reduce swelling, resist arteriosclerosis, and even has anti-mutation, anti-cancer, and anti-radiation functions. In addition, tea also has anti-free radical, anti-aging effects, and can lower blood pressure and lipids. Drinking tea has a hundred benefits and no harm, but do not drink strong tea, and do not drink tea immediately after meals.
IV. Do not smoke
Smoking has a hundred harms and no benefits. Scientists tell us that a puff of smoke contains 20 trillion oxygen free radicals (oxygen free radicals are the source of all diseases). Each cigarette smoked reduces one's life by an average of 5 minutes, and a lifetime of smoking reduces life by an average of about 18 years. According to surveys, compared to non-smokers, people who smoke more than 20 cigarettes a day have a 3-10 times higher risk of oral cancer; 2-9 times higher risk of esophageal cancer; 7-10 times higher risk of bladder cancer; 2-5 times higher risk of pancreatic cancer; 1-5 times higher risk of kidney cancer; 1-4 times higher risk of other cancers; 2-3 times higher incidence of coronary heart disease; and 2-8 times higher incidence of bronchitis. Smoking, obesity, and an unreasonable diet are the three major risk factors for high blood pressure.
V. Drink less alcohol
The main component of alcohol is ethanol. Moderate drinking has a stimulating effect on the human body, causing blood vessels to dilate, circulation to strengthen, the spirit to be invigorated, and fatigue to be relieved; alcohol also has a stimulating effect on the sense of taste and smell; drinking a small amount of "appetizer" before a meal can increase appetite and is beneficial to health; 60 minutes after moderate drinking, it can increase insulin in the body and also improve digestive function. A small amount of drinking refers to: half a bottle of beer, 100 grams of wine or yellow rice wine, not exceeding 200 grams; it is best not to drink white liquor, if you must drink, limit it to 25 grams, absolutely not exceeding 50 grams. However, alcoholism or addiction to alcohol is harmful to health, causing liver damage, alcoholic cirrhosis, and even liver cancer. Excessive drinking can cause acute alcohol poisoning, and in severe cases, it can lead to cardiac and respiratory arrest, resulting in death.
VI. Harmonious and moderate sexual life
The occurrence of many diseases, especially psychosomatic ones, is related to sexual repression. A harmonious and moderate sexual life can satisfy a person's normal sexual needs. During sexual intercourse, the secretion of endorphins increases, the activity of natural killer cells and giant cells increases, the decline of sexual organs is delayed, and it is beneficial to health. A harmonious sexual life means that both spouses obtain pleasure and reach sexual satisfaction during the process. The frequency of sexual life varies from person to person, depending on age, health, and mental state. The general principle is that one should not feel tired the day after. In addition, attention should be paid to sexual hygiene, and promiscuity should be opposed.
VII. Sleep 7-8 hours a day
A healthy body comes from sleep; without enough sleep, there is no health. Scientists have observed that from 10 p.m. to 2 a.m. is the time of day when the body's substance synthesis is most vigorous, decomposition is least, and recovery from fatigue is optimal; it is also the time when the body's two "national defense" forces, B lymphocytes and T lymphocytes, grow most vigorously. When B lymphocytes and T lymphocytes are strong, the body's disease resistance is strong, and one will get sick less or not at all. In addition, it is a critical time for the renewal of all organ cells in the body, except for cells themselves. If the body misses this period, the damage to health is immeasurable.
VIII. Household hygiene
The residence should first have sufficient light. In addition to regulating temperature and humidity, cleaning and purifying the air, and killing germs, the ultraviolet rays in sunlight can also promote the human body's absorption of vitamin D, thereby promoting the absorption of calcium by the intestines. Second, the residence should be ventilated. A person needs 20-30 cubic meters of fresh air per hour. A 15-square-meter room or office has a volume of about 40.5 cubic meters. As long as there are 2 people, the air needs to be changed every hour or so to ensure fresh indoor air and sufficient oxygen. Third, the decoration should be simple. Modern people pay more attention to interior decoration, but the various paints and materials used in decoration often contain harmful and toxic substances such as formaldehyde, phenol, and asbestos dust. After absorption, they can cause insomnia, allergies, and in severe cases, lead to diseases. Therefore, decoration should be simple.
IX. Moderate exercise
Appropriate exercise is an important factor for maintaining the coordination of mental and physical strength, preventing and eliminating fatigue, preventing sub-health, and prolonging life. A special reminder here: never suddenly think that "life is in motion" when you are extremely tired. When the body is tired, it needs rest, not exercise. At this time, exercise is only harmful and not beneficial to the body. The scientific attitude towards exercise is "the key is persistence, the focus is moderation." Moderation means that after exercise, in winter, you feel warm all over, and in summer, you sweat slightly but do not feel palpitations. Never go from no exercise to exercising until you are sweating profusely, panting, with a rapid heartbeat and shortness of breath. This is not only useless for health but harmful, and accidents can even happen.
X. Mental health
The ancients said: "Worry harms the body, joy prolongs life." Mental and emotional states play a key role in human health and aging. Modern people are often in a state of psychological tension, with heavy work burdens and great mental stress. Sustained psychological tension and conflict can cause mental fatigue, reduce work efficiency, lower immune function, and make one prone to disease. It is worth noting that diseases caused by poor mental health are often the result of the accumulation of trivial emotional fluctuations. Unpleasant emotions also affect immune function, weakening the body's "immune surveillance" ability and making it easy to cause cancer or other diseases. The human body is composed of about 60 trillion cells, of which more than 20 cells mutate every day. People with strong immune surveillance can rely on their own strength to swallow abnormally dividing cells, thus eliminating the root of cancer. Conversely, if immune surveillance is weak, mutated cells survive, and over time, cancer develops, which shows the importance of maintaining mental health. How can one maintain mental health? It can be summarized in three sentences: contentment brings happiness, helping others brings happiness, and finding joy in oneself brings happiness. Only in this way can one have a good mood every day and live a healthy life every day.