According to a global survey by the World Health Organization, only 5% of people in the world are really healthy, only 20% are sick, and 75% are in sub-health state. ?
Sub-health is a dynamic process, which will never stay in the original state or turn into a disease state, and it is spontaneous; Or change to a healthy state, which needs to be conscious, that is, it needs to pay the price and effort. This tells us an extremely important fact that sub-health is reversible and can be restored through hard work.
American behaviorist Breslow and others conducted 7 health behavior intervention studies on 6928 adults in California for 5 years. These seven healthy behaviors include: 1, sleeping for 7-8 hours every night; 2. Don't forget to eat breakfast every day; 3. Do not eat snacks except for three meals a day; 4. Control your weight and keep it normal; 5. Moderate exercise; 6. Do not smoke; 7. Drink alcohol in moderation. The results show that people who can achieve 6-7 items live more 1 1 year on average than those who only achieve 3 items or less. Based on the national conditions of China, the author puts forward ten suggestions of "getting out of sub-health and maintaining health level" for readers' reference.
Sleep for 7-8 hours every day.
A healthy body comes from sleep, and there is no health without adequate sleep. Some scientists have observed that from 10 in the afternoon to 2 am, it is the best time for the human body to synthesize the most substances, decompose the least and recover from fatigue. It is also the time when B lymphocytes and T lymphocytes, the two "national defense" forces in the human body, grow most vigorously. B lymphocytes and T lymphocytes are strong, and the human body has strong disease resistance, so it will be less sick and not sick. In addition, this is a critical moment for the whole body to renew other organ cells except cells. It is incalculable for the human body to miss this time.
Don't forget to have breakfast.
Breakfast is like tonic. Eating too much breakfast won't make you fat. In the early years, breakfast conferences around the world were held in the United States, and nutrition authorities from all over the world studied the world's breakfast, and came to the conclusion that eating breakfast is conducive to improving memory, learning, work efficiency and health. What is a nutritious breakfast? It is generally believed that a healthy breakfast contains the following four or five foods. That is,100g of grain (preferably coarse grains and coarse grains); 1 bottle of milk; 1 eggs (avoid frying poached eggs and scrambled eggs); Proper amount of food; A fruit.
Don't eat snacks except for three meals a day.
Eating can make you healthy, and eating can also make you sick. Therefore, first of all, the nutrition of three meals a day should be balanced and appropriate, that is, don't be partial to food, eat everything and don't eat too much, so as to meet the human body's demand for seven nutrients and ensure health. What needs to be pointed out here is that the spleen and stomach are the "biochemical source of qi and blood" of the human body and an important organ for digesting and absorbing nutrients. If you eat a lot of snacks besides three meals a day, on the one hand, it will increase the burden on the gastrointestinal tract, make the human body absorb too much nutrition, and increase the risk of hyperlipidemia and diabetes; On the other hand, it is easy to damage the spleen and stomach. Of course, replacing three meals a day with snacks violates the principle of balanced nutrition.
Moderate exercise
Proper exercise is an important factor to maintain physical and mental coordination, prevent and eliminate fatigue, prevent sub-health and prolong life. The special reminder here is: don't suddenly think of "life lies in exercise" when you are extremely tired. When you are tired, the human body needs rest, not exercise. At this time, exercise is only harmful to the human body. The scientific attitude towards sports is "persistence is the most important, moderation is the most important". Moderation refers to feeling warm in winter and sweating slightly in summer after exercise, but not feeling flustered. Never stop exercising. When you exercise, you will sweat, wheeze, heartbeat and shortness of breath. This is not good for your health, but harmful, and even accidents may occur.
Don't smoke.
Smoking is harmful. Scientists tell us that a puff of smoke contains 20 trillion oxygen free radicals (oxygen free radicals are the source of all diseases). Every time a cigarette is smoked, the average life expectancy is reduced by 5 minutes, and the average life expectancy of lifelong smoking is about 18 years old. According to the survey, compared with non-smokers, people who smoke more than 20 cigarettes a day have an increase of 3- 10 times. Esophageal cancer increased by 2-9 times; Bladder cancer increased by 7- 10 times; Pancreatic cancer increased by 2-5 times; Renal cell carcinoma increased 1-5 times; Other cancers increased 1-4 times; The incidence of coronary heart disease is 2-3 times higher; The incidence of tracheitis is 2-8 times higher. Smoking, obesity and unreasonable diet are the three major risk factors of hypertension.
Drink less.
The main component of wine is ethanol. Moderate drinking can stimulate the human body, dilate blood vessels, strengthen circulation, cheer up the spirit and relieve fatigue. Wine also stimulates the sense of taste and smell; Drinking a small amount of "aperitif wine" before meals can stimulate appetite and be beneficial to health; After drinking it in moderation for 60 minutes, it can increase insulin in the body and improve digestive function. A small amount of drinking means: half a bottle of beer, 100 grams of wine and yellow rice wine, not more than 200 grams; It is best not to drink white wine. Unless you drink, you can't drink 25 grams or more than 50 grams. However, alcoholism or alcohol addiction is harmful to health. Chronic alcoholism can cause liver injury, alcoholic cirrhosis and even liver cancer. Excessive alcoholism can cause acute alcoholism, and in severe cases, it can cause cardiac arrest and respiratory arrest, and even death.
Want some tea?
Tea is one of the three internationally recognized health drinks and a rare anti-cancer drink. Tea contains more than 500 chemical components and is also rich in bioactive substances. Tea has more than 60 health-care functions and more than 20 medicinal functions, such as promoting fluid production to quench thirst, helping digestion, lowering qi, relieving fatigue, reducing weight, relieving alcoholism, inducing diuresis, relaxing bowels, clearing away heat and toxic materials, treating dysentery, preventing caries, improving eyesight, resolving phlegm, calming nerves, relieving anxiety, maintaining health and prolonging life. From the research of modern medicine, it is also proved that tea can prevent dental caries, treat bacillary dysentery, detoxify, reduce blood fat, induce diuresis to reduce swelling, resist arteriosclerosis, and even have the functions of preventing mutation, cancer and radiation. In addition, tea also has anti-free radical and anti-aging effects, and has the functions of lowering blood pressure and blood lipid. There is no harm in drinking tea, but don't drink strong tea, and don't drink tea immediately after meals.
Room hygiene
First of all, the room should be well lit. In addition to adjusting temperature and humidity, cleaning and purifying air and killing germs, ultraviolet rays in sunlight can also promote the absorption of vitamin D by human body, thus promoting the absorption of calcium by intestinal tract. Second, the room should be ventilated. A person needs 20-30 cubic meters of fresh air per hour, and the volume of a room or office with 15 square meters is about 40.5 cubic meters. As long as there are two people, change the air every 1 hour to ensure fresh indoor air and sufficient oxygen. Third, the decoration should be simple. Modern people pay more attention to interior decoration, but all kinds of paints and materials used in decoration often contain harmful and toxic substances such as formaldehyde, phenol and asbestos dust, which can cause insomnia and allergies. After being absorbed by people, it even leads to diseases. So the decoration should be simple.
Harmonious and moderate sex life
The occurrence of many diseases, especially physical and mental diseases, is related to sexual depression. Harmonious and moderate sexual life can meet the normal sexual needs of human body, increase the secretion of endorphins during sexual intercourse, increase the vitality of natural killer cells and giant cells, delay the decline of sexual organs and be beneficial to health. The so-called harmonious sex life means that both husband and wife get pleasure and achieve sexual satisfaction during sexual intercourse. The frequency of sexual life varies with people, age, health and mental state. The general principle is not to feel tired the next day after sexual intercourse. In addition, we should pay attention to sexual hygiene and oppose promiscuity and promiscuity.
mental health
As the ancients said, "Worry will hurt the body, while happiness will prolong life", and mental emotions play a key role in human health and aging. Modern people are often in a state of psychological tension, with heavy workload and great mental stress. Persistent psychological tension and conflict will cause mental fatigue, reduce work efficiency, reduce immune function, and easily lead to diseases. It is worth noting that bad psychology leads to diseases, usually the result of the accumulation of trivial emotional fluctuations. Unpleasant psychological emotions will also affect the immune function, weaken the body's "immune monitoring" ability, and easily lead to cancer or other diseases. There are about 60 trillion cells in the human body, of which more than 20 cells mutate every day. People with strong immune monitoring function can swallow abnormally divided cells on their own, thus eliminating the curse of cancer. On the contrary, if the immune monitoring ability is low, mutant cells will survive, and cancer will occur over time, which shows the importance of maintaining mental health. How can we maintain mental health? To sum up, it is three sentences: contentment is always happy, helping others. Only in this way can we have a good mood and live a healthy life every day.