Sitting in an office or taking a car for a long time will bring many health diseases, and even regular exercise can't offset the harm caused by sedentary.
Suggestion: Get into the habit of getting up and walking regularly at work and do more exercise at home.
2. Don't turn on the range hood
A new study found that poor ventilation when using gas stoves will lead to serious indoor carbon monoxide, nitrogen dioxide and formaldehyde exceeding the standard. These three pollutants are very common in secondhand smoke.
Suggestion: regardless of cooking, as long as you use the gas stove, you should turn on the range hood, which can reduce the pollution by 60%~90%.
3. Eat too much meat
Animal protein contains growth hormone IGF- 1 which can promote the growth of tumor cells. A new study published by the University of Southern California in the American Journal of Cell Metabolism found that people who eat a lot of animal protein in middle age have a mortality rate four times higher than their peers in the future, but there is no harm to people over 65.
Suggestion: Replace some animal proteins with plant proteins such as beans. Middle-aged people should supplement protein according to their weight every day, adding 0.8 g for every 2 kg (0.9 kg).
4, high-temperature fried food
Many studies have shown that high temperature cooking oil will produce acrolein and a large number of polycyclic aromatic hydrocarbons. This kind of substance also exists in cigarettes, which can easily lead to respiratory inflammation.
Suggestion: Use more olive oil when cooking to avoid excessive oil temperature.
5, long-term lack of sleep
Long-term lack of sleep can easily lead to health problems such as hypertension, heart disease, stroke and obesity. Studies have found that sleeping less than 6-7 hours a night will lead to an increase in mortality in proportion to smoking.
Suggestion: It is very important for health to get enough sleep for 7-8 hours every day.
6. Not drinking enough water
Even a slight degree of dehydration (only 2% of normal body fluids are lost) will affect the energy level. Dehydration will thicken the blood and reduce the efficiency of the heart to deliver oxygen and nutrients to various tissues and organs.
Suggestion: Generally, when we are at work, we should replenish more water because we are facing the computer for a long time. In order to calculate whether you have reached the normal water consumption, convert your weight into pounds, divide your weight by 2 and multiply it by 28.35, and you can get how many milliliters of water you should drink a day.
7. If you are tired, don't exercise any more.
This practice will be counterproductive. The study found that healthy adults who are used to sedentary exercise for 20 minutes three times a week. After six weeks, they no longer feel tired, but are more energetic. Regular exercise can enhance physical strength and endurance, and help the cardiovascular system transport oxygen and nutrients to all parts of the body.
Suggestion: Almost all activities help to relieve fatigue, such as singing, taking a deep breath, walking and so on. When you really can't lift your strength, you can lie flat and put a pillow under your feet so that your feet are slightly higher than your head, so that blood can flow to your head and keep you awake.
8. Playing mobile phone in bed
The blue light emitted by the display screens of tablets and smart phones will inhibit the secretion of melatonin, disturb the natural physiological rhythm of the human body and cause fatigue.
Suggestion: Turn off your cell phone at least half an hour before going to bed.
9. Have a drink before going to bed
Alcohol can reduce blood sugar content, inhibit the central nervous system, produce sedative effect, and finally disturb sleep. This is because alcohol can cause adrenal gland secretion disorder during metabolism, which makes it easy for drinkers to wake up at night.
Suggestion: don't drink alcohol within 3~4 hours before going to bed.