The best way to get healthy, a healthy lifestyle can improve your mood and improve your life satisfaction, while a positive attitude helps to prolong your life and avoid unhealthy habits. The following is the best health method I have carefully prepared for you. Come and have a look.
The best way to become healthy 1 1, get up early and meditate.
If you get up at 6 o'clock in the morning, meditate 10 minutes, and keep a clear head in the morning, you will get extremely high work efficiency at work. When you concentrate on the whole day's work, you will be more tired and fall asleep more easily after work. This can create a better sleep cycle. Sleep is very important for your health.
2. Exercise every day
Exercise helps to prevent heart disease, stroke, diabetes and colon cancer. It can help treat depression, osteoporosis and hypertension. People who exercise are also less likely to get hurt. Daily exercise can make you feel better and control your weight. Try to exercise five times a week for 30 to 60 minutes each time. Remember, any exercise is better than nothing.
Step 3 eat breakfast on time
Breakfast can start your metabolism and help you burn calories all day. It also provides you with the energy you need to finish your work and helps you concentrate on your work or study. These are just a few reasons for the most important meal of the day.
Breakfast also gives you a chance to get some vitamins and nutrients from healthy foods (such as dairy products, grains and fruits). If you don't eat it, you can't get all the nutrients the human body needs.
Many people forget to eat in the morning because they go out in a hurry. Wrong. Your body needs food before lunch. If you don't eat first, you may be too hungry to eat high-fat and high-sugar food in the future.
4. Fill your hunger with healthy and natural vegetables.
If you can piece together a healthy meal in 5 minutes or 10 minutes, you can avoid filling your stomach with junk food when you are hungry.
5. Eat several meals during the day.
If you eat less calories than you burn, you will lose weight. However, when you are always hungry, eating fewer calories may be a challenge.
Obesity research experts said: "Studies show that people who eat 4-5 meals or snacks every day can better control their appetite and weight." She suggests dividing your daily calorie intake into small meals or snacks and enjoying most of them early in the day-dinner should be your last meal.
6. Eat protein for every meal.
Protein is the ultimate stuffed food-more satisfying than carbohydrates or fat, and can keep you full for a long time. It also helps to maintain muscle mass and promote fat burning.
Therefore, please make sure to add healthy protein to meals and snacks, such as seafood, lean meat, egg white, yogurt, cheese, soybeans, nuts or beans.
7. Add fiber to your diet.
Fiber helps digestion, prevents constipation and lowers cholesterol-it helps to lose weight. Most Americans can only get half the fiber they need.
In order to obtain the benefits of fiber, most women should consume about 25 grams per day, while men need about 38 grams-or 1000 calories. Good sources of fiber include oatmeal, beans, whole grains, nuts and most fruits and vegetables.
8. Drink pure water or other calorie-free drinks.
Keeping water is essential for health and happiness, but many people don't get enough water every day.
About 60% of the human body is composed of water, and about 7 1% of the earth's surface is covered with water.
When you want to eat fried chicken and potato chips, try drinking a glass of water first. People sometimes confuse thirst with hunger, so when you really need a glass of cold water, you may consume more calories.
Your kidneys need water to filter the waste in the blood and excrete it into the urine. Keeping water also helps to prevent urinary tract infection and kidney calculi. If you are severely dehydrated, your kidneys may stop working, causing toxins to accumulate in your body. Water helps muscles and joints work better.
9. Eat more fruits and vegetables
The best "diet" is the food that you can eat more rather than less. If you eat more fruits and vegetables, you should not feel hungry, because these nutritious foods are also rich in fiber and water, which can make you feel full. Snacks are good things as long as you choose smart snacks.
10. If you are overweight, you should lose weight.
Carrying too much weight will increase your risk of many health diseases. These include:
Hypertension, high cholesterol, type 2 diabetes, heart disease, stroke, some cancers and gallbladder diseases.
Being overweight can also lead to weight-related injuries. A common problem is arthritis of load-bearing joints (for example, spine, hips or knees).
1 1, chewing sugar-free gum
Next time you want to eat a fat snack, you can change some sugar-free chewing gum. Chewing some types of chewing gum can refresh your breath, help control hunger, control your craving for snacks, and help you lose weight.
Although chewing gum may make you eat less, it doesn't mean you can stop eating. Good diet and exercise are still important.
12, wash your hands frequently
Washing hands is one of the best ways to protect yourself and your family from getting sick. Follow these five steps every time.
Wet your hands with clean tap water (cold or hot), turn off the tap, and then apply soap. Wash hands with soap and hand sanitizer. Apply foam to the back of your hand, between your fingers and under your nails. Wash your hands for at least 20 seconds. Do you need a timer? Hummed "Happy Birthday" twice from beginning to end. Rinse your hands thoroughly under clean tap water, and dry them with clean towels or air dry them.
Reading can stimulate your brain, keep it agile until you get old, and reduce stress at the same time. Reading has a strong positive effect on your brain. By maintaining mental stimulation, Alzheimer's disease and Alzheimer's disease can be prevented.
14. Chat with your family often.
No matter how busy you are, you can chat with your family. This can strengthen your contact with them. It's also good for your immunity. No matter what your job is, you need to be open to your family and share happiness and sadness with each other, because they are the closest people in the world.
15, keep enough sleep.
A good sleep can improve your memory, enhance your concentration, reduce stress and even prolong your life.
When you don't get enough sleep, your body will produce a lot of growth hormone releasing hormone to stimulate appetite, but it will produce insufficient hormone leptin, which will tell you when you are full. Adequate sleep may make you feel rested and full and prevent you from eating unnecessary snacks.
It's all about hygiene habits. In fact, good hygiene habits are not limited to these. We should develop a healthy attitude and take good care of our bodies. Ignoring our health is ignoring our life.
The best way to become healthy 2 1. Eat fruit instead of candy.
Candy is sweet because it contains processed sugar, usually high fructose corn syrup. Fruit is also sweet because it contains natural sugar, but fruit is good for you because it is rich in fiber and can help you digest sugar slowly.
2. Go shopping after a full meal.
Research shows that people who eat snacks before going to the grocery store will buy less junk food, probably because they have no hunger to drive impulse buying.
3. Learn how to cook.
Studies show that dieting doesn't work, because cutting off all diets will only make you want to eat more food. However, cooking and eating at home is related to healthy diet, saving the cost of eating out and improving self-confidence.
4. Drink black coffee.
Studies show that coffee is good, and some people even think that drinking three to five cups of coffee a day can prolong life. Excluding milk, cream, sugar or seasoning can reduce calories and maximize the health benefits of coffee. Don't worry, drinking black coffee won't drive you crazy!
5. Spread the mashed avocado mixed cream on the toast.
Avocados are a good source of healthy fat. Green fleshy fruit is the protagonist on the list of "Super Food 6868" in 6868-it is rich in nutrients such as potassium, magnesium, vitamins C and E, and fiber.
6. Use whole wheat instead of white bread.
The fiber content of whole wheat bread is higher than that of ordinary white bread. Fiber can make you full and help digestion by slowing down the absorption of sugar.
7. Choose meals that are in sharp contrast to food.
If your goal is to eat less in order to reduce calories, choose a plate that contrasts sharply with your food. This suggestion is based on a study published in 6868 Journal of Consumer Research 2012. They found that when the color of the plate matches the color of the food, people will eat more than before.
So, if you want to eat more mung beans, it's a good idea to use a green plate. However, if you want to control high-calorie starchy foods, such as bread, pasta or rice, please stay away from white, yellow or orange plates.
8. Drink plenty of water.
You've heard this before, but the benefits of staying hydrated are considerable, from keeping body fluids in balance to having more energy. Some fitness experts even claim that you can lose weight if you drink water before every meal.
9, speed up the pace.
The elevator won't get you to your destination faster. In 20 13, a study of nearly 40,000 inertia walkers found that the death risk of slow walkers was higher than that of their peers with lighter footsteps.
10, stop at the destination (or get off the train one stop earlier).
This is a simple way to squeeze out more physical activities in daily life. Burning calories on foot may help reduce anxiety and even strengthen bones. Exercise is not only good for the body, but also helps to keep the brain healthy.
1 1, take the stairs.
When you can't find time for daily exercise, this is a simple way to burn calories and strengthen leg muscles.
12, stand on one foot when brushing your teeth.
This is a simple multi-activity that can improve your balance, which is very important for your health, especially when you get old.
13, wash your hands and dry them frequently.
Wash your hands with soap and water to remove bacteria, then dry them to prevent the spread of bacteria. This is one of the most effective ways to prevent infection. Just make sure you do it right.
14, cleaning sheets.
Philip Tierno, a microbiologist at new york University, told Irene Broadwin of 6868 "Business Insider 6868" that the folds of bed sheets may become breeding grounds for bacteria and fungi, and even make us sick. Our pillows alone can contain as many as 16 kinds of fungi.
In order to prevent microorganisms from lurking near the nose and mouth, Tierno suggested washing sheets once a week, which is also a habit emphasized by the author of the research report published in Journal of Allergy and Clinical Immunology, No.6868, No.2017.
15, apply sunscreen.
This may sound interesting, but it is one of the best ways to prevent skin cancer. After all, you don't want to end up like this.
16, wearing sunglasses
Sunglasses are more than just a fashion accessory. Whether you are mowing the grass, riding a bike or exercising outdoors, protecting your eyes from ultraviolet radiation from the sun is as important as protecting your skin.
17, buy a plant.
Is your office a bit monotonous? According to the research on the influence of two large commercial offices in Britain and the Netherlands, bringing plants to the office can make you feel happier.
18, moisturizing
Good moisturizing methods can prevent dry scaly skin. However, different types of moisturizing cream have different effects, so it is important to know what type you are using.
19. Meditate for about 30 minutes every day.
At least a dozen executives are confident in this simple method. Studies show that meditation can help you cope with stress, improve your memory and consciousness, and lower your blood pressure. A study found that people who meditate for 30 minutes (total *** 1 1 hour) five days a week for a month feel that a part of their brain is involved in self-regulation changes.
20. read a book.
Increase knowledge, reduce stress, and temporarily reduce contact with the Internet. A small study on 20 12 found that reading other people's admirable experiences will make people feel more satisfied, relieve stress and be more willing to take the initiative.
2 1, always turned off.
Sometimes unplugging may help people under pressure to achieve a completely relaxed state. It's a good idea to avoid using mobile phones, especially within one hour before going to bed, because the light emitted by mobile phones will interfere with your ability to fall asleep.
22. Sleep regularly every day, including weekends.
When you sleep at different times of the week and weekends, it may lead to a phenomenon called "social time difference 68", which may cause your body's biological clock to deviate.
23. Put the table by the window.
20 14 a very small study
It is found that people who work in offices with windows have more physical activity and sleep longer at night than those who work in offices without windows.
24. Cultivate close relationships
A 75-year-long study by Harvard psychologists found that intimacy is the key to a happier and healthier life. More importantly, scientists say that lack of social contact may cause serious harm to health.
The best way to get healthy 3 First of all, never go to a convenience store at night.
Most people think that dinner is the best time of the day to improve food. Go to work in a hurry in the morning and eat in a hurry; Busy at noon, help yourself. In the evening, meet friends, eat a delicious meal for two hours, and then fall asleep at home, or eat a lot of food after a hard day, especially on a moonlit night.
If food is a comfort, then taste is a pleasure. Can you promise not to buy delicious food when you go out for a walk at night? Can you promise to resist the urge to eat barbecue when you are free at night? I was completely defeated by food, especially on Sunday night. I feel very nervous that I will go to work the next day. I have to eat something to feed myself before going to bed.
But eating at night is very unhealthy for organs. Maybe everyone has never thought about it, because we don't know enough about our bodies. In the book "I want my internal organs to become young", I was also surprised to see this.
Our biological clock is designed on the basis of sunlight, so when we fall asleep at night, our body will start to cool down. What changes this clock speed is diet.
If these two organs have the same rhythm, they are equal to the body.