A healthy lifestyle should include the following five aspects:
1, reasonable diet
Refers to a diet that can provide comprehensive and balanced nutrition. The new edition of Dietary Guide for China Residents issued by the Ministry of Health provides authoritative guidance for balanced diet.
Moderate exercise
2, moderate exercise
Aerobic exercise (about 30 minutes a day) not only helps to maintain a healthy physique, but also reduces the risk of chronic diseases such as hypertension, type 2 diabetes, colon cancer, breast cancer and osteoporosis. At the same time, moderate exercise can adjust psychological balance, eliminate stress and improve sleep. During exercise, the body excretes toxins through sweating.
Quit smoking and limit alcohol.
Smoking is harmful to health.
Everyone who smokes should give up smoking. If you can't quit, you can smoke less or e-cigarettes. Drinking alcohol should not be excessive. Moderate drinking can strengthen this bond (such as a glass of red wine).
4. Psychological balance.
Refers to being able to objectively evaluate oneself, correctly cope with the pressure in daily life, work and study efficiently, and make contributions to family and society.
5. Civilized life.
Refers to a healthy and civilized lifestyle, putting an end to pornography and gambling.
Second, the bad lifestyle and its harm
1, repeatedly lose weight
Comments: Everyone has a love of beauty, and pursuing beauty in life will make many mistakes.
Harm: Medical research shows that losing weight many times will reduce the long-term immunity of human body. Although the specific reasons have not yet been identified, researchers have found that repeated weight loss will reduce cell vitality and reduce the ability to resist colds, infections and early cancer cells.
2. Staying up late equals chronic suicide.
Comments: At present, there are many "people who stay up late". In order to work and make a living, they have to stay up late.
Hazard: If people often stay up late, the most serious sequelae are fatigue and lack of energy; The body's immunity will also decline. Symptoms of autonomic nervous disorders, such as colds, gastrointestinal infections, allergens, etc. Will come to you.
3, often in a noisy environment
Comments: With the enrichment of material life, people are often in a noisy environment, which easily leads to the decline of the ability of the auditory system to receive medium-wave sounds. Sometimes people can't hear what others say clearly, especially when there is noise around.
Danger: If you love rock music when you are young, you will find that your hearing is not as good as before. Being in a noisy environment often leads to a decline in the ability of the auditory system to receive medium-wave sounds, and sometimes it is impossible to hear what others say clearly, especially when there is noise around.
Step 4 drink too much
Comments: Long-term excessive drinking can cause chronic alcoholism.
Danger: Excessive drinking can easily lead to alcoholism, and excessive drinking will kill brain nerve cells, which will lead to memory loss in the long run. It may also cause liver diseases such as fatty liver and cirrhosis. In severe cases, liver transplantation is necessary to save lives.
Step 5 smoke
Comments: As we all know, smoking does more harm than good. Danger: harmful ingredients contained in cigarettes will greatly increase your risk of heart disease, lung cancer and other types of cancer. Specifically, the proportion of cancer deaths caused by smoking can account for 30% of all cancer deaths.
6. Life is too tense
Comments: After excessive mental and physical labor, it is followed by the weakening of anti-fatigue and disease prevention ability, which may lead to a variety of diseases.
Harm: Some young and middle-aged people engaged in mental work and business, their life machines are overloaded all day, and their physical and psychological pressures are great because of their strong desire for competition.
7. Sleep habits are accompanied by life.
Comments: Sometimes the "sleep theory" you insist on may not be scientific, but sometimes the method you despise is really effective.
Hazard: The main features of bad sleep habits are: 1. Sleep supplement; 2. Sleep on the way; 3. Take medicine nervously.
Third, maintain and strengthen self-healthy behavior.
(1) Before the behavior is finalized, give enough healthy behavior conditions to stimulate them to form rich healthy behaviors. These include books, movies, television and other mass media as well as various behavior patterns in daily life. The variety is getting better and better within the acceptable range, and the suitable strength is in a larger range. Only in this way can a person have enough behaviors after the behavior is stereotyped, so that these behaviors can form and adjust corresponding healthy behavior patterns according to their own environment and changes. For example, people who grew up in rural areas may live in cities in the future, and may suddenly enter adversity when things are smooth. Growing up at home, they will always enter the society. Different situations need different behavior patterns, so we should pay attention to the development of behavior health and wealth, as well as the development period.
(2) To cultivate personal behavior judgment ability, including learning and education, including reasonable and healthy health knowledge, namely artificial immunity and extensive social contact, namely natural immunity. On the basis of education, in addition to healthy behaviors that appropriately attenuate but still maintain immunogenicity, we should also contact many things to cultivate self and superego. Therefore, healthy work is really a "green light". "At present, there is a big problem in the behavior education of the only child in China, that is, the immune function of self and superego is incomplete. Only children generally do not have the problem of insufficient stimulation. Relatively speaking, parents have enough time, energy, interest and financial strength to provide various stimuli for their children. Children's behavior is almost always affirmed by the outside world, not to mention self-denial. Therefore, we should pay attention to cultivate healthy behavior through health education, cultivate self-judgment of behavior and develop ourselves through self-denial. Through extensive social contact, including contact with healthy and unhealthy things, we can learn social judgment, enrich and develop our own judgment, that is, enrich and develop superego through social forces, so that people can become conscious undertakers of healthy behavior.
(3) The social pressure formed and implemented through powerful social forces, social habits and healthy behaviors is more and more hidden, and the result is the same. For example, quitting smoking, many personal corrective measures are often difficult to work, including smokers with strong determination. It is difficult for anyone to completely get rid of the influence of social shaping on himself. Therefore, some developed countries restrict unhealthy behaviors and develop healthy behaviors through great social forces, including legislation, media and ethics.
(4) Focus on the period of major cultural phenomena. Although it is emphasized to provide as many behavioral stimuli as possible in the process of behavioral development, there is also a question of what kind of behavioral stimuli to provide at what age or at what stage of development. For example, people before puberty should not be exposed to sexual and reproductive problems prematurely, but should pay attention to basic daily life events. On the contrary, don't avoid these problems when you reach puberty. However, the concept of long-term critical period has been put forward, but how to grasp the critical period according to different situations is rarely involved. Generally, when the subject has developed to a level suitable for establishing a certain behavior from the aspects of physiology, psychology and society, it is often accompanied by a subjective tendency of confusion and longing. At this time, it can be considered that the critical period has begun. For example, children are indifferent when they see adults eating with chopsticks. These two patients, who are very old in using chopsticks and imitate the behavior of adults, are very active at this time, which can be said to have reached a critical period for children to learn to use chopsticks. Of course, the problem of critical period is very complicated, and it is also an important topic faced by behavioral medicine.
(5) the principle of individuality. Due to genetic differences and early environmental differences, everyone's affinity for different types of behavior varies greatly. At the same time, under the standard of healthy behavior, some different operations are allowed, that is, although the healthy behavior patterns are the same, the healthy behavior patterns can be varied. In addition, everyone's intelligence and physical strength are also very different. Therefore, under the premise of individual inheritance, we should carry out behavior training according to the principle of individualization, give full play to people's behavior potential, and cultivate a set of healthy behavior patterns as far as possible.