Healthy living habits are very important, and everyone should form such habits. Let's see what healthy living habits we have.
Ensuring adequate sleep is an important part of people's lives. People spend13 of their life in sleep. Good sleep is very important for restoring physical strength, enhancing wisdom and ensuring health. There is no health without sleep. Function. Keep 7 every day? Eight hours of sleep. The best time to sleep is to take a nap from 1 pm, when the human body feels easy to fall asleep. It is best to go to bed at night from 10 to 1 1 0, because people's deep sleep time is from midnight 12 to 3 am the next day, and people can enter a deep sleep state after sleeping for one and a half hours. Sleep is also important. You can go out for a walk before going to bed, or take a bath and soak your feet before going to bed. Eating warm milk before going to bed is also good for falling asleep.
Having a peaceful mind and health is a state of physical, psychological and social adaptation, not the absence of disease and weakness. Psychological balance can be said to exceed the sum of all health care functions for him. Modern medical research shows that persistent mental stress and psychological conflict will cause mental fatigue, decreased immune function and prone to diseases. To achieve psychological balance, we must "keep quiet by moving", concentrate on study and work, and devote ourselves wholeheartedly to a skill, an art, a poem, a painting, a flower and a grass after work and study, with full interest and concentration. We should be considerate of others, don't ask too much of ourselves, often reflect on ourselves, channel our anger, and get happiness in helping others and dedication.
Appropriate increase of sports life lies in sports, which is a social and cultural phenomenon or educational process with the body as the medium, with the aim of seeking individual physical and mental health and all-round development and the ultimate goal of perfecting social citizens. It has the effect of "educating its spirit and barbarizing its body". Listening to music, running, doing radio gymnastics, playing football, etc. Both contribute to strengthening physical fitness and improving disease resistance. This is a positive rest. Practice has proved: 7+1>; 8。 Here 7+ 1 means 7 hours of study plus 1 hour of sports and entertainment activities, and 8 means 8 hours of continuous study. In other words, studying for seven hours in sports activities is better than not taking part in sports activities for eight hours. [3] Walking for 20 minutes from 45 minutes to one hour after a meal consumes the most calories. If you walk for two hours after dinner, the effect will be better.
As we all know, staying away from alcohol and tobacco is harmful to your health. Smoking is a risk factor for cardiovascular diseases and chronic lung diseases. It is also the cause of many cancers, seriously polluting the environment and threatening the health of non-smokers around. Moderate drinking contributes to blood circulation, which is why people drink too much. As we all know, extremes meet. According to the statistics of the World Health Organization, the number of people who died from drinking exceeded the number who died from drug abuse, and alcohol has become the second biggest killer after cigarettes.
food and health
It is very important to pay attention to a balanced diet. In daily food, protein accounts for 20%, fat accounts for 30% and carbohydrate accounts for 50%. The food is mainly soybeans, fish, vegetables and fruits. Arrange three meals a day reasonably. 1 Breakfast porridge is a good choice for breakfast, because after a night's sleep, the gastrointestinal function has not recovered from sleep inhibition to excitement, so the digestive function is relatively weak and the appetite is poor. At this time, if you only eat dry food or greasy things, you will not only eat much, but also hinder the digestion of the stomach and intestines, and you will not be able to provide enough calories for the whole morning. Therefore, you can eat porridge with more water content for breakfast, and you can also eat dry food such as lean meat, soybean milk, milk, fruit or juice. Skipping breakfast is tantamount to chronic suicide. Scientific lunch structure should focus on eating protein and meat, fish, eggs and bean products with high choline content. Because the high quality and high protein in this kind of food can increase tyrosine in human blood, it can be converted into dopamine, norepinephrine and other chemicals that keep people thinking quickly after entering the brain. Choline is a chemical transmitter that transmits acetylcholine to the brain, and acetylcholine plays an important role in the understanding and memory function of the brain. Dinner should be based on sugar, and eat less food rich in protein. Because sugar can indirectly change the chemical reaction in the brain, promote the secretion of insulin in the body, help muscle cells absorb a large amount of amino acids in serum, and then make more tryptophan enter the brain and transform it into serotonin with sedative effect, which helps people to rest and sleep better, restore the brain and accumulate energy. Of course, if you need to continue working or studying with greater energy at night, you should also supplement appropriate high-protein food.
Sleep and healthy people spend one-third of their lives in sleep. It is really a very painful thing to be unable to sleep peacefully. It is reported that people's sleep time is closely related to their life span. People who sleep seven to eight hours a day have the longest life expectancy. People who sleep less than four hours a day have twice the death rate as those who sleep more than ten hours a day, and 80% of them may have a short life expectancy. Middle-aged and elderly people with good nap habits have stronger immune function than those without nap habits. There are three sleeping positions: sleeping on the side, sleeping on the back and prone. Sleeping on the right side is ideal.
Exercise and Health Aerobic exercise has a health care effect on the heart, lungs and blood vessels, aerobic exercise can strengthen muscles and shape the body, aerobic exercise has a health care effect on bones, and aerobic exercise can improve the functions of the brain and nervous system.
What are the good living habits?
Boil water and make tea for 3 minutes. Everyone knows the efficacy of tea, and there are more and more people who like tea, but they may not be able to make tea correctly. Experts suggest that it is best to soak tea for 3 minutes first, then pour out the water and brew for 3 minutes. The optimum water temperature is 70-80℃, so that the brewed tea has good color, fragrance and taste. Why is this? According to the common sense of healthy living, tea leaves are soaked in high-temperature water for a long time, just like boiling with warm fire, tea polyphenols, tannins and other substances will leach out in large quantities, making tea leaves rich in color and bitter. At the same time, because the water temperature has been kept high, the aromatic oil in tea will quickly volatilize in large quantities, and tannic acid and theophylline will seep out in large quantities, which not only reduces the nutritional value of tea, but also reduces the fragrance of tea. According to the precautions of drinking tea, the caffeine in tea will basically ooze out after brewing for 3 minutes, and the tea at this time is the most refreshing.
Brush your teeth for 3 minutes. That is, brush your teeth more than 3 times a day, and brush your teeth for more than 3 minutes each time within 3 minutes after meals. The lateral, medial and occlusal surfaces of teeth are included, and there are about 80 tooth surfaces to be cleaned, which is a lot of work. But a toothbrush can only brush 2-3 teeth at a time, so brushing your teeth for 3 minutes at a time can ensure that all teeth are cleaned. What are the benefits of brushing your teeth? Experts point out that brushing your teeth is not only good for cleaning your teeth, but also refreshing. If you think the process of brushing your teeth for 3 minutes is too boring, you might as well listen to the news in the morning and enjoy it while listening to music at night. Precautions for brushing teeth say that it is best to brush your teeth within 3 minutes after meals to avoid bacterial deposition on the tooth surface and prevent dental caries. At other times, use water, salt water or mouthwash.
Eat hot and drink cold for 3 minutes. According to health knowledge, in the cold winter, it is undoubtedly a great pleasure for relatives and friends to sit around and eat hot pot, and drinking a glass of ice is even more "enough". But this may cause a "strong protest" of blood pressure and may also cause gastrointestinal problems. Experts say that blood vessels will dilate after eating hot dishes. If you drink a lot of ice water again, blood vessels will contract sharply, blood pressure will rise, and symptoms such as dizziness, nausea, stomach pain and abdominal distension will appear. This practice is especially dangerous for people with slightly higher blood pressure. Therefore, it is best not to eat cold food with strong temperature contrast in a short time. Even if you want to have a cold drink to quench your thirst after eating hot food, you should have an interval of more than 3 minutes, which can reduce the irritation to your stomach. Press the inner corner of the eye for 3 minutes after dropping the eye drops. Many people have the same confusion: after dropping eye drops, their mouths often feel bitter like taking medicine. Why is this? The little coup of life reveals the mystery for us: people's five senses are interlinked, and there is a nasolacrimal duct between people's eyes and nasal cavity, from which eye drops will flow into the nasal cavity and then to the oral cavity, so that the tongue root located in the pharynx can taste the bitter taste of eye drops. Health tips point out that the correct posture of eye drops is: take a sitting position or supine position, with your head slightly tilted back and your eyes looking up; Gently pull down the lower eyelid with the index finger and middle finger of the left hand, hold the medicine bottle with the right hand, drop the medicine into the eyelid 1-2 drops, and then gently lift the lower eyelid upward to make the medicine fully distributed in the conjunctival sac; After dropping the medicine, gently close your eyes and press the inner corner of your eye with your index finger for 3 minutes. This can not only prevent the liquid medicine from being absorbed into the blood by the nasal mucosa after entering the nasolacrimal duct, but also prolong the residence time of the liquid medicine on the eyeball surface, so that the drug effect is more sufficient.
Develop good living habits and your body will be healthier.