Healthy lifestyle articles 1
1. A reasonable diet
A reasonable diet refers to a diet that can provide comprehensive and balanced nutrition. Various foods contain different nutrients, and no natural food can provide all the nutrients needed by the human body. A variety of foods can meet various nutritional needs of human body, achieve nutritional balance and promote health.
Three meals a day should be arranged reasonably and regularly. Eat well at breakfast, eat well at lunch and eat less at dinner. Eat well for breakfast, lunch and dinner every day. Don't overeat, don't eat out often, and snacks can be used as a nutritional supplement besides three meals a day. Eat less foods that are high in fat, too sweet and too salty.
Water is essential to all life. Insufficient or excessive drinking water will be harmful to human health. Adults should drink at least 1200ml of water * * about 6 cups * * * every day. Drink more water, don't wait until you are thirsty. It is best to choose boiled water for drinking water.
Step 2 Exercise moderately
Moderate exercise not only helps to maintain a healthy weight, but also reduces the risk of chronic diseases such as hypertension, stroke, coronary heart disease, type II diabetes, colon cancer, breast cancer and osteoporosis. Moderate exercise also helps to adjust psychological balance, effectively eliminate stress, relieve symptoms of depression and anxiety, and improve sleep. To form the habit of regular exercise, exercise is beneficial to moderate strength, and persistence is very important. It is recommended that adults do physical activities equivalent to walking more than 6000 steps every day, and if physical conditions permit, it is best to do moderate-intensity exercise for 30 minutes.
Step 3 quit smoking and limit alcohol
Smoking is harmful to health, and everyone who smokes should give up smoking.
Drinking alcohol should not be excessive. Even if you drink alcohol, try to drink low-alcohol alcohol as much as possible, and control the amount of alcohol to be below the appropriate * * *.
4. Psychological balance
Refers to a good mental state, that is, being able to correctly evaluate oneself, cope with the pressure of daily life, work and study efficiently, and make contributions to family and society. Having an optimistic and open-minded attitude towards life, setting goals within one's power, establishing good interpersonal relationships and actively participating in social activities will all help individuals maintain their own psychological balance.
Healthy Lifestyle Chapter 2
First of all, wash your hands frequently.
Graduate School of Greifswald University, Germany? A href ='' target =' _ blank'> Cough? Zheng? Gray? ぷぷぷしし? A href ='' target =' _ blank'> The spread of infectious diseases has reduced the sick leave rate of employees.
The US Centers for Disease Control and Prevention believes that hand washing is like an "automatically generated" vaccine, which can effectively remove hand germs, reduce the spread of infection and reduce the risk of diarrhea and respiratory diseases, thus encouraging people to wash their hands frequently.
Second, be ready to help others
Dr Sarah Conrath, a psychologist at the University of Michigan, found that sincerely helping others can increase life expectancy by four years. However, it should be noted that if you help others for personal interests, it will not prolong life. Dr Conrad said that giving selfless help to others can stimulate the "nursing behavior system" in the body, thus reducing stress hormones and promoting the secretion of hormones that are beneficial to the recovery of the body, such as "intimacy hormones".
Third, socialize more.
A study by the Department of Human Development and Health of Harvard School of Public Health found that people who have more social activities have better memories, and those who have close ties with family and friends are less likely to have memory decline in old age.
A new study by the University of California, Berkeley and San Francisco Joint Medical Project found that socially isolated women have a higher risk of death than socially active women by about 75%. The risk of death of socially isolated men is about 62% higher than that of active men.
Fourth, listen to music.
Researchers at Osaka University in Japan found that listening to music can lower cortisol levels in the human body, thus lowering blood pressure. Cortisol is a basic stress hormone. Under pressure, the human body needs cortisol to maintain normal physiological functions. However, persistent excessive stress will make the cortisol level too high for a long time, which will lead to an increase in blood pressure.
Five, go to bed early
A study at the University of California, Berkeley, found that the later you sleep, the more you eat. It is easier to eat more foods with high salt, high fat and high sugar after 8 pm. Timothy Morgan Taylor, president of the American Sleep Medicine Association, said that going to bed early and getting up early can enhance immunity and fight viruses such as colds. In addition, adequate sleep can greatly reduce the risk of chronic diseases such as heart disease, kidney disease, hypertension, diabetes and stroke. Even if you are sick, you will recover faster than ordinary people.
Six, a brisk walk
Harvard University research found that middle-aged and elderly women can reduce the probability of stroke by 40% by walking for 45 minutes to 1 hour every day. A long-term survey by the University of Pittsburgh shows that people who usually walk more often have larger gray matter in the forebrain, hindbrain and hippocampus, and the incidence of cognitive impairment is lower.
Seven, tea
The project "Study on Effective Components of Tea for Cancer Prevention and Its Mechanism of Action" is a key project supported by the National Natural Science Foundation of China. Before the human experiment, the research group spent 13 years to extract and screen the effective components of tea and completed the animal experiment. After 17 years' research on the effective mechanism of tea cancer prevention and recent years' population prevention and intervention experiments, they found that various components in oolong tea, green tea and black tea can prevent oral cancer, lung cancer and other malignant tumors. Tea polyphenols, tea pigments and catechins in tea have antioxidant capacity, which can inhibit the expression of cancer genes in vivo and block the proliferation of cancer cells.
Eight, * * * *
Herbert Benson, a cardiologist at Harvard Medical School, pointed out that meditation can relax muscles, reduce anxiety and reduce the activity of stress hormones. Researchers at Mahesh Management University in Iowa found that meditation can reduce the incidence of heart disease in patients with cardiovascular diseases by half.
Nine, eat less meat
A study published in the Journal of Health Nutrition shows that the prevalence of hypertension in vegetarians is lower than that in meat eaters. This is because the former has a lighter average weight and eats a lot of fruits and vegetables.
A study conducted by the American Diabetes Association shows that eating less meat will reduce people's risk of metabolic syndrome, which is a group of risk factors related to type II diabetes, stroke and heart disease.
Ten, bask in the sun
According to a research article published in the famous medical journal Cancer Research, men who regularly bask in the sun are more than half less likely to develop prostate cancer than men who don't regularly bask in the sun. This is because through sun exposure, the human body can produce an active ingredient vitamin D, which can promote the normal growth of prostate cells and inhibit the invasion and spread of prostate cancer cells.
Healthy Lifestyle Part III
Three meals a day should be arranged reasonably and regularly. Eat well at breakfast, eat well at lunch and eat less at dinner. Breakfast should be eaten every day, and it should be nutritious, lunch should be eaten well, and dinner should be moderate. Don't overeat, don't eat out often, and snacks can be chosen reasonably as a nutritional supplement for three meals a day. Eat less foods that are high in fat, too sweet and too cooked.
Water is essential to all life. Insufficient or excessive drinking water will be harmful to human health. Adults should drink at least 1200ml of water * * * about 6 cups * * * every day. Drink more water, don't wait until you are thirsty. It is best to choose boiled water for drinking water.
Moderate exercise
Moderate exercise not only helps to maintain a healthy weight, but also reduces the risk of chronic diseases such as hypertension, stroke, coronary heart disease, type п diabetes, colon cancer, breast cancer and osteoporosis. Moderate exercise also helps to adjust psychological balance, effectively eliminate stress, relieve symptoms of depression and anxiety, and improve sleep. To form the habit of regular exercise, exercise is beneficial, moderate in intensity, and persistence is very important. It is recommended that adults do physical activities equivalent to walking more than 6000 steps every day, and if physical conditions permit, it is best to do moderate-intensity exercise for 30 minutes.
Quit smoking and drinking.
Smoking is harmful to health, and everyone who smokes should give up smoking.
Drinking alcohol should not be excessive. Even if you drink alcohol, try to drink low-alcohol alcohol and control the amount of alcohol at an appropriate level.
psychologic equilibrium
Refers to a good mental state, that is, being able to properly evaluate yourself, coping with the pressure in daily life, working and studying efficiently, and making contributions to the family and society. Having an optimistic and open-minded attitude towards life, setting goals within one's power, establishing good interpersonal relationships and actively participating in social activities will all help individuals maintain their own psychological balance.