So, how can we keep ourselves healthy? The following five rules are very effective for keeping healthy.
(1) Strengthen physical exercise
Physical exercise can not only enhance physical fitness and improve health, but also exert physical and intellectual potential. To lay a good material foundation for a healthy mind, we must also cultivate the spirit of struggle, competition and cooperation, as well as many excellent qualities such as courage, tenacity, decisiveness and agility, which are necessary for success. Physical exercise can improve the cardiovascular system, enhance the respiratory function, enhance the function of digestive system, improve the balance and flexibility of nervous system, promote the growth in vivo, and improve the disease resistance of human body. At the same time, physical exercise can also enhance the adaptability of the human body to the external environment.
Exercise can make people feel happy. Lack of physical exercise will lead to anxiety and depression, lack of interest in life, lack of sleep, listlessness, low learning efficiency, lack of self-confidence, poor stress in the face of unexpected situations and social pressure, and often unable to get rid of the shadow of psychological setbacks and failures. These are concrete manifestations of physical and mental health, which should be changed by strengthening physical exercise. Scientific research has confirmed that physical exercise should grasp two points: one is moderate, and the other is perseverance.
(2) Eliminate negative emotions
Since ancient times, there has been a saying in China that qi hurts the liver, lungs, stomach, and even illness due to depression. In other words, negative emotions will affect people's health. Why? Because people's emotional changes are always associated with people's physical changes. For example, when people are afraid, sympathetic nerves become excited, pupils become enlarged, they are thirsty and sweaty, blood vessels contract, their faces turn pale, sugar in the blood increases, the bladder relaxes, and the colon and rectum muscles relax. Generally speaking, when people's mood changes, people's blood volume, blood pressure, blood composition, respiration, metabolism, digestive function and bioelectricity will change.
Under normal circumstances, these physiological changes have a positive and important role. It can make all parts of the body actively mobilize and accumulate more "energy" to meet the needs of external changes. For example, when danger comes, it is impossible to escape or resist without fear. If there is fear, various physiological changes will occur, which will better produce escape or resistance reaction.
Physiological changes accompanied by emotional changes are a phenomenon in the process of human evolution. A person's moderate tension is not only a favorable factor to maintain work efficiency, but also a necessary condition for a healthy life. Too many negative emotions, or a person is controlled by negative emotions for a long time, will have a negative impact on health. Such as long-term unhappiness, fear, despair and so on. It will inhibit the movement of the stomach and reduce the secretion of gastric juice; The effect on the intestine is the same. When angry, the intestinal wall tension decreases and peristalsis stops, which affects digestive function. Generally speaking, being in a negative mood for a long time will make people's digestive function worse and prone to gastric ulcer.
For another example, if a person is in a state of anxiety and anger for a long time, his heart rate will increase, blood pressure will increase, gastric acid secretion will increase, digestive function will decrease, and sometimes hypertension will form. People with arteriosclerosis often have a sudden cerebral hemorrhage due to emotional outbursts (excessive joy or anger). This is due to excessive anger, which leads to a sharp change in blood volume and a sudden increase in blood pressure. So doctors often tell hypertensive patients not to get emotional.
After understanding these truths, you will know the importance of maintaining an optimistic attitude.
(3) put an end to bad habits in life
Smoking and drinking are two very common living habits, which are very harmful to human health and must be resolutely put an end to them.
Tobacco is the most commonly used anesthetic in the world. Although it is not generally regarded as an anesthetic by smokers, it does have an anesthetic effect. Nicotine, tar and gas inhaled during smoking have obvious effects on human body. Nicotine is an addictive substance, which is what any smoker craves. It is nicotine that makes cigarettes "strong", but it is not only nicotine that makes cigarettes toxic. There are hundreds of harmful substances in cigarettes, among which cigarette tar contains a lot of benzopyrene polycyclic aromatic hydrocarbons, which has a strong carcinogenic effect. People who smoke are prone to lung cancer, stomach cancer, esophageal cancer and bladder cancer. Smoking can also cause cardiovascular diseases, such as myocardial infarction, coronary heart disease, arteriosclerosis and hypertension. Smoking can cause a series of diseases, and alcoholism can also affect human health.
The main component of wine is alcohol, and the chemical name of alcohol is ethanol. Alcohol can eliminate people's self-control like marijuana. Although people may think that they are stimulated by alcohol when drinking beer, white wine or whisky. In fact, he is being depressed by alcohol. Alcohol can weaken the impulsive activity of the central nervous system. Therefore, a large amount of alcohol can numb brain cells. Alcohol can also destroy liver function in a short time, prolong reaction time, stimulate gastric mucosa and affect people's work and life.
The more wine a person drinks, the deeper he is drunk, the shorter his attention span and the more abnormal his movements. Because alcohol reduces muscle coordination, drunken people walk unsteadily. Therefore, excessive drinking is very harmful to human health.
You must put an end to these two bad habits if you want to be healthy.
(4) Reasonable adjustment of diet
Food is an indispensable magic weapon to maintain human health, so how to achieve the goal of health through diet, which is what people usually call eating healthily?
As scientists know more about the human body, information about food nutrition is becoming more and more abundant. You should always pay attention to information about your diet. Here are some ways to help you achieve a balanced diet:
(1) Fresh fruits and vegetables should account for the largest proportion of food eaten. They are rich in vitamins and efficient substances, which are easily absorbed by the human body.
The second food you should eat more is carbohydrates, such as bread, grain and potatoes.
(3) protein (such as lean meat, fish, cheese) is a very important food, but it is not advisable to eat too much. Just take a small amount every day.
Avoid greasy food, limit the intake of butter and cooking oil, refuse fried food, and avoid eating sugar, such as candy and cola.
Never eat when you are angry, afraid or worried. Because when you are preparing for war, your body can't fully absorb the nutrition of the food you eat, especially when you are nervous, because it will only make you fat.
It is very important to adjust your eating habits properly, because if you overeat, your body will be overloaded, and indulging in eating will delay some problems that should be dealt with immediately. If you can't control your diet, you might as well ask an expert to help you.
(5) scientific aftercare
Relaxation can make you completely forget the troubles and problems of the day. Although everyone needs to relax, some people can't relax themselves.
Your mind will choose one goal as the object of your attention, which means that everything else has been ruled out in your mind. Therefore, you can't really relax yourself just by lying on the couch and saying "I'm relaxing myself", because your mind is still spinning around a given question. You must find a relaxing goal and focus on it, so as to achieve the real relaxing purpose, such as flying kites, gardening, reading novels or doing anything that attracts your attention.
Watching TV and drinking in bars can't really relax you. You should cultivate different interests. In order to change your mind, practicing meditation will bring incredible benefits to your mental strength, and manual labor may also be an activity you are willing to engage in. You should not only relax your mind, but also relax your body.
If you can have a short rest during the day, you can solve your nervousness and give the subconscious a chance to move. Relaxing yourself is not a sign of laziness, but a panacea to keep your brain in the best condition.
Adequate sleep is a powerful guarantee for you to regain your strength and be full of vitality the next day. If you try to increase working hours during the day by reducing sleep, it is the most unwise idea. A person needs 6-8 hours of sleep every day. Remember, even when you are asleep, your subconscious is still active.
Insomnia is usually because you can't relax yourself before going to bed. Don't stop working until you are exhausted. At the end of the day, you should do something you like, but it won't cause too much excitement (so you should not exercise before going to bed). You can chat with your partner, or brush your teeth (longer) and make the bed. These actions will send a message to your body that it is time to go to bed.
-Quoted from "Inspirational Package" by Yanbian People's Publishing House