"Longevity Multiplication Table": Nine More, Nine Less
Experts Reveal the "Longevity Multiplication Table": Nine More, Nine Less
If you can memorize the "Nine More, Nine Less" health mantra and put it into practice, you might benefit from it for a lifetime.
1. Less Meat, More Beans.
This seems to be a well-known "secret". Many of us around us are "meat-eaters", enjoying hamburgers, roasted meat, roast duck, braised pork at every meal. According to the "Dietary Balance Pyramid" recommendation, a person should ideally only consume 75 grams of lean meat per day, which is about the size of a deck of cards. Among them, manual laborers and men can eat more red meat, while mental workers, women, and the elderly with declining bodily functions should eat more white meat. Especially for those suffering from obesity, heart disease, high blood pressure, etc., they should eat less meat and more bean products. Beans are called "meat that grows from the ground". Various soy products made from soybeans, such as soft tofu, tofu shreds, dried tofu, tofu skin, etc., are all good sources of protein.
2. Less Salt, More Vinegar.
Salt not only steals calcium from your body but also affects normal blood pressure. When cooking at home, in addition to using less salt, try to control the intake of seasonings like soy sauce, ketchup, chili sauce, and curry. Be even more wary of hidden salt, such in braised and stewed dishes in restaurants, and in potato chips, canned goods, and fast food. Vinegar, on the other hand, can be called a health-preserving condiment in the kitchen. You might add a little when stir-frying. Using rice vinegar to pickle pickles can lower blood lipids. Pairing aged vinegar with staple foods can aid digestion. Adding vinegar when cooking fish and bone soup also helps with the absorption of calcium.
3. Less Clothing, More Baths.
When you hear "wear less", you might think of "wearing warmly in spring and keeping cool in autumn". In fact, "keeping cool in autumn" doesn't mean letting yourself freeze, but adding clothes gradually. Proper cool stimulation helps promote metabolism and improve the body's adaptability to low temperatures. When the outdoor temperature in the morning and evening drops to around 10°C, you should end the "autumn coolness" period. A hot bath can relieve fatigue and help sleep. Most importantly, you can do some "small movements" while bathing, such as massaging your abdomen clockwise with your palm and showering your abdomen to prevent constipation. Rubbing your face with water can accelerate blood flow and relieve fatigue. A morning shower is best for waking up your body and mind, while a bath in a tub is best 1 to 2 hours before bedtime. The water temperature should be 40-50°C, slightly higher than body temperature.
4. Less Food, More Chewing.
If you want to control what you eat, try these tips: start eating when you feel a little hungry, and eat at a fixed time each meal; serve smaller portions or use shallow and transparent plates; make sure to eat for at least 20 minutes, because it takes about 20 minutes from the start of a meal for the brain to receive the signal of fullness. Generally, chewing each mouthful 15-20 times aids digestion, prevents weight gain, and can also relieve tension and anxiety. Try using a small spoon instead of chopsticks, or alternating between a spoon and chopsticks; even if you want to eat fast, you won't be able to, ensuring every bite is chewed thoroughly.
5. Less Medicine, More Exercise.
No matter how generous you are usually, you should be "stingy" when it comes to medicine. For minor illnesses like a cold, it's best to tough it out and not take medicine indiscriminately. The elderly should also follow the principle of "age increases, dosage decreases". For people over 60, the dosage should be 3/4 of an adult's, and they should not increase it on their own. They can take a maximum of 4 different types of medicine at the same time. If you haven't developed a habit of exercise, taking medicine is pointless. The latest research shows that as long as you persist in exercising for 15 minutes every day, you can extend your life by an average of 3 years. Activities like brisk walking, jogging, and cycling can be considered the best "medicine".
6. Less Driving, More Walking.
A study shows that more and more people own cars, and about 25% of people have already given up the habit of walking. The study found that people who drive all over the place get sick twice as long as people who like to walk. Modern people use the excuse of being busy with work to avoid exercise, but in fact, 30 minutes of aerobic exercise (like brisk walking) daily makes the immune system work more efficiently.
7. Less Desire, More Giving.
You might try to give more help to others, such as lending a pen or paper to a stranger, giving food or money to a street beggar, participating in fundraising activities, etc. Small acts of kindness can make you feel your social value and bring you emotional satisfaction, and your troubles will naturally disappear. Also, don't keep delicious food to yourself; share it with others. This not only shares the deliciousness but also controls your own calorie intake. Don't be lazy and ask colleagues to bring you food or things; get up from your seat and run an errand yourself, and see what you can do for others. This way, you can not only exercise your body and prevent weight gain, but also earn a good reputation.
8. Less Worry, More Laughter.
Being too concerned with status, always thinking about money, dealing with property, unable to let go of pride, unable to break face, worrying about children... anxiety is written on everyone's face. Why not try changing your expression? A 4-year-old child laughs once every 4 minutes; adults should also laugh at least once an hour. Laughter not only increases your lung capacity but also helps you lose weight and gives your heart a break. A hearty laugh for 15 minutes can burn 40 calories. If you do this every day, you can lose at least 1.8 kilograms of weight in a year. Anyone can lose control of their emotions sometimes. You might prepare a "mood first-aid kit", such as watching a movie, running a few laps, eating pastries at a certain place, being with children, or sharing a smile with others while waiting in line for shopping. Let smiles light up your life like the sun and also "warm" your heart.
9. Less Talk, More Action.
Health plans shouldn't just be talked about, using excuses like "no time" or "can't stick with it". Instead of complaining all day that your weight isn't dropping or your beer belly is growing, use that time to take action! Otherwise, you can only stare enviously at other people's good figures and complexions. Starting today, work hard to break one bad habit each day, as if you are depositing a health insurance policy for yourself.