Parts 1: Healthy Eating
1, eat more fruits and vegetables. A healthy diet includes a lot of vitamins, nutrients and colors (in order to appear balanced). The easiest way to eat healthily is to eat more fruits and vegetables. They are nutritious, but low in calories-that is, you can eat a lot without worrying about waistline growth, and they are "good for your health". Of course, the fresher the better! Almost all fruits and vegetables are good for your health, but some fruits and vegetables are especially good for you. If you really want to get energy from nature, you should go to the grocery store and buy more cabbage, spinach, carrots, celery, cranberries, blueberries and pineapples. These are also the seven colors of the rainbow!
2. Eat some lean meat, low-fat dairy products and whole grains. Like fruits and vegetables, you need to mix these foods to keep the nutritional balance. When you buy meat, milk, cheese and pasta, choose "lean meat", "low fat" dairy products and "whole wheat" pasta. Generally refers to white meat (without skin), low-fat or skim milk, cheese, yogurt and brown pasta, quinoa, oats. As for grain, the closer the color is to brown, the healthier it is. Don't eat white grain, because if the grain is white, it must have been carefully processed and lost some nutrients. All that remains is useless heat.
Don't eat processed junk food. Many packaged foods are unhealthy. If it is a packaged food with a shelf life of several years, it is even more unhealthy. The US Food and Drug Administration (FDA) doesn't even supervise these foods, and the additives in them can't be absorbed by your body! Your body doesn't even think they are a kind of food. Your body just stores them, but it doesn't know what to do with them. This feels disgusting. The FDA does not supervise all food labels. Words such as "pure natural", "free range", "no additives" and "pure" are irresponsible propaganda of the company. So if you want to buy some kind of packaged food that claims to be harmless, it may not be.
4. Drink plenty of boiled water. If you are looking for a miracle on earth, then water is the closest thing you can find. Drink plenty of water, and all parts of your body can stay healthy-your skin, hair, nails, organs and even your spirit. Can also lose weight! Studies have shown that drinking 1 liter of water every day can make you lose 2.3kg a year. One of the reasons for losing weight is that drinking water will make you feel full, and drinking cold water can also promote metabolism. In fact, drinking cold water (482g) can speed up your metabolism by 30% within 10-40 minutes. So drinking ice water after exercise can burn more calories.
5. Cook in the right way. Now that you no longer buy packaged food, you must cook in the kitchen by yourself, and the program "Food Network" you watched has finally come in handy. Cooking by yourself can save money, learn technology and reduce waistline, but remember the following points: try to eat raw if possible. Frozen vegetables and canned vegetables can be used, but raw vegetables are the healthiest because there is no nutrient loss during processing.
Use correct oil, such as olive oil or safflower oil. These oils are all healthy fats. The same is true for cheese, butter and spread-don't buy full fat, try to buy low-calorie ones.
Don't fry or break food. Chicken is healthy, but when it is breaded, fried in oil and seasoned with sugar, it is different.
Don't put too much salt! The American Heart Association recommends that the daily salt intake should be controlled below 1500mg. You may still think that this standard is not so difficult to achieve. To tell you the truth, a teaspoon of salt has 2300mg.
6. Eat more healthy fat. We have talked about cooking, but you need to know more: fat is an essential nutrient (especially to keep hair shiny, fingertips healthy and digestive system functioning normally), but unsaturated fatty acids are much healthier than saturated fatty acids (including trans fatty acids). What foods contain healthy fat? Olive oil, avocado, nuts. Of course, no one can eat too much. These foods can't be "add-ons" to your three meals a day-they should be substitutes. So instead of cooking with vegetable oil, use olive oil instead. Stop eating candy and replace it with a handful of almonds. Although you still eat so much, your body can absorb unsaturated fatty acids more efficiently.
Part II: Healthy lifestyle
1, exercise. This is absolutely indispensable: a sedentary lifestyle can easily damage your health. You must increase your activities to keep healthy. If you don't use your brain, your brain will become dull-so will your muscles! So whether you run 5 kilometers before breakfast or walk your dog every night, at least do some exercise. Your body needs exercise. The Centers for Disease Control (CDC) recommends 150 minutes of moderate-intensity exercise every week, including aerobic exercise and muscle strength exercises. In other words, 2.5 hours out of 168 hours a week are used for exercise. Sounds reasonable, doesn't it? The greater the intensity of your exercise, the less time you can exercise.
If you are overweight or obese, you must know that it is important to lose weight unless you live in a cave without wifi. Losing 4.5kg can significantly improve your health.
2. Adjust alcohol intake. Women can only drink 1 glass of wine every day, and men can drink 2 glasses. Besides, you can't drink seven glasses of wine a week in one day, and you can't "store" it for later drinking. Drinking 1-2 glasses of wine every day can keep you healthy and won't make stupid decisions! Come on! Our "1 cup" refers to a can of 360ml beer, a glass of 120ml wine or 30ml spirits. Wine with low sugar content is better.
3. quit smoking. You may know that smoking is bad for your health and costs a lot of money. Besides, smoking will do harm to people around you-are these reasons enough for you? Even if you don't care much about your health, you should give up smoking at once. Moreover, you don't have to wait more than ten years to see the results. Twenty minutes after quitting smoking, the heart rate will drop. Only 20 minutes! A year after quitting smoking, your risk of heart disease will be reduced to half of the previous one. What are you waiting for? Your body, your lover and your wallet will thank you.
4. Go for a routine physical examination. At our age, people will pay more and more attention to their health, even if our bodies do not show any symptoms. You should go to the dentist and doctor often, just to make sure everything is all right. If all the indicators are normal, you can breathe a sigh of relief. Besides going to the dentist and doctor often, you should also have regular checkups for breast cancer, prostate cancer and sexually transmitted diseases. Don't be lazy. The last thing you want to see is something happening inside your body that you don't know. If you have safe sex, then you don't have to worry about testing for sexually transmitted diseases. Use a condom if you have sex. You have to do this.
5. entertainment. Working all the time without fun will make people dull, sad and unhealthy. These people will remove the last two adjectives when describing themselves, just to sound better. But the truth is: life needs some fun, otherwise you will go to the grave as early as possible. If you don't enjoy life, what is the meaning of life? Put your work aside and do what you like. Everything in your life will be better. Set aside some time for yourself every day. Whether it's meditation, reading, dancing naked in the living room, or going out for a walk, do something you like. You deserve it!
6. Stay active in small ways. Sometimes I'm too busy with work, too much entertainment, too many children and too many appointments to go out for exercise. Find other ways to exercise when you are busy. Even if you exercise for 2 minutes every day, it will be effective over time. Like what? Stop further on the way out. Take the stairs instead of the elevator. Do core exercises for 5 minutes before taking a shower. Wash your own car. Go on a date in the park. If you pay attention, you will find opportunities for exercise everywhere.
Part III: Health Psychology
1, keep your mind active. The brain is like a muscle-it will get used to the inherent rhythm. If you only watch TV every day, your brain will shrink. It will get lazy. However, if you use your brain more, it will stay active and be ready for the next adventure. So turn off the TV and do something challenging yourself. How about playing chess with others? The internet makes this easy. You can play "Use your head", Sudoku, crossword puzzles, memory games, "Khan Academy", "Curriculum Times" and so on (we only give a few examples). If you have a computer in front of you, there is almost nothing you can't do. So stop making excuses!
2. Relieve stress. We mentioned entertainment earlier, but we didn't elaborate on relieving stress, although the two are closely related. But more important than entertainment is to control your stress level. People who are stressed will eat more, sleep less and lead a more unhealthy life than the average person. The hormone level in your brain will almost affect your whole body! The simplest thing you can do is to find the sources of stress and try to avoid them. Then you can do some yoga or meditation and tidy up the room. You're planning your life, you have to figure this out, and then don't let yourself get out of control.
Step 3 sleep. If we don't get enough sleep at night, our life will be affected all day. We won't be able to concentrate, eat more, have hormonal imbalance, and so on. We all need about 8 hours of sleep, or 7 or 9 hours, depending on people. In order to do this more easily, you should improve your sleep quality and relax yourself early-about 2-3 hours before going to bed. Turn off the computer, stop staring at the mobile phone and put down the annoying remote control. Read a book, take a bath, or chat with your family and roommates and enjoy this moment of life.
4. Pay attention to socializing. For humans, socializing is like breathing. If we don't participate enough, our mental faculties will feel pain and lose control of life. So spend some time with your good friends! Call your family who never talk. When you feel balanced and become a part of society, other things will get better. It is easy for us to immerse ourselves in endless work or bring work into our daily communication, but if we start to socialize widely, life will become more colorful. Remember this and get together with family and friends from time to time. This will help you reduce stress, and you will have more people to rely on when you need it-this is a very comforting and "healthy" feeling.
5. Don't stick to the rules. To keep your mind active, do something you haven't done before. Go to a city you have never been to; Take part in a sport that you have never done before; Start something creative, even if you never thought you had artistic talent. Find a hobby that you have always been interested in, but never really engaged in. You will feel more energetic and fulfilled. What will happen? You will feel more comfortable, as the doctor suggested. Whether it's skydiving, cooking class, or traveling to a strange city without a map, these new things can make you learn something from it. Even if it is just another crazy story that can be told to others!
6. Follow your passion. Really, because in the final analysis, life without passion is unhealthy. Everyone has a dream. Even if you can't pursue it all the time, you can still make it occupy a place in your life. So I wrote a book on Wednesday afternoon, learned guitar at the age of 45, and picked up my backpack to travel. Without enthusiasm, you won't feel satisfied. Happiness is part of a healthy life. A good way to stay happy is to follow your passion. If you feel warm and happy from the heart, it's worth it. Never let your dreams fall, they can make you happy and healthy.
Tip: Try to prepare food in advance. Divide the snacks into small portions, so that even if you can't resist the temptation to eat one, it's only a small portion.
Don't buy food when you are hungry!