1, healthy eating
Balanced diet is the basic strategy of health management, which can provide various nutrients needed by the body and reduce the risk of chronic diseases. Take a balanced diet, take in enough nutrients, including vegetables, fruits, whole grains, protein and healthy fats, and reduce the intake of foods high in salt, sugar and fat.
Increase the intake of vegetables and fruits. They are rich in vitamins, minerals and dietary fiber, and can provide important nutrients needed by the human body. Choose whole grain foods, such as whole wheat bread, brown rice, oats, etc. They contain more fiber and nutrition, which is more beneficial to health than processed food.
Choose low-fat protein sources, such as chicken, fish, beans, nuts and tofu. Proper intake of protein helps to maintain healthy muscles, bones and immune system. Choose healthy fat sources, such as olive oil, fish oil, nuts and avocados. These fats contain beneficial unsaturated fatty acids, which help to keep the heart healthy.
Step 2 control your weight
Weight control is one of the important strategies of health management. Maintaining a proper weight range is helpful to prevent chronic diseases, improve physical function and improve the quality of life.
Strengthening physical exercise and daily activities helps to control weight. Aerobic exercise (such as brisk walking, running, swimming, etc. ) can burn calories and improve metabolic rate. Strength training can increase muscle mass and basal metabolic rate. Flexibility training helps to keep the body flexible. Choose exercise that suits your interests and physical condition, and insist on doing aerobic exercise 150 minutes every week.
In addition to choosing healthy food, controlling food intake reasonably is also an important factor to control weight. Proper intake can meet the body's energy needs and avoid excessive energy intake. Eating regularly and controlling the frequency of eating will help to regulate hunger and satisfaction and prevent overeating.
Step 3 avoid bad habits
Avoiding bad habits, such as quitting smoking and limiting alcohol consumption, is an important aspect of keeping healthy. Smoking is closely related to many serious health problems, including cancer (lung cancer, oral cancer, esophageal cancer, etc. ), cardiovascular and cerebrovascular diseases (heart disease, stroke, etc. ) and chronic respiratory diseases (chronic obstructive pulmonary disease). Quitting smoking can significantly reduce the risk of these diseases.
Excessive drinking is related to a series of health problems, including liver diseases (cirrhosis, fatty liver, etc. ), heart disease, high blood pressure and some cancers. The limit of drinking varies from person to person, but usually adult men drink no more than two standard cups a day and women drink no more than one standard cup a day.