Ten benefits of good health, exercise is the basic way to keep healthy. Pay attention to replenish water during exercise. Proper exercise is good for health. Keeping healthy is the first priority of exercise. Understand the top ten benefits of good health and act quickly.
Ten Benefits of Good Health 1 Relaxation is good for good health. At any time, taking any effective relaxation methods, such as reading, walking, running or meditation, will produce health effects beyond our imagination. The Huffington Post published an article on August 14, taking stock of the top ten effects of relaxation on health.
1. Protect the heart. Stress can lead to high blood pressure, heart disease and other heart problems. Research shows that the harm of stress to the heart is almost the same as the traditional risk factors of heart disease, such as high blood pressure, poor diet and lack of exercise. Therefore, by relaxing and reducing stress, it helps to protect the heart.
2. Reduce the risk of catching a cold. Sheldon Cohen, a professor of psychology at Carnegie Mellon University, found that long-term stress exceeds 1 month, but less than 6 months, the risk of catching a cold will double. Studies have shown that stress can reduce the body's ability to fight inflammation. So relaxing and decompressing will also reduce the risk of catching a cold.
3. Improve memory. Experiments on mice show that long-term stress can damage the prefrontal cortex of the brain, which involves abstract thinking and cognitive analysis. Another previous study on mice found that a sudden increase in stress can damage the central part of the brain related to memory and learning. Other studies have found that stress increases the number of specific protein in the brain, which is likely to aggravate the symptoms of cognitive impairment.
4. Reduce the risk of stroke. A study by Cambridge University in 2007 found that people who can handle stress events well reduce their risk of stroke by 24%. 20 1 1 A study analyzed work-related stress and found that among middle and high-class men, psychological stress increased the risk of stroke 10%.
5. Avoid depression. According to Time magazine, research shows that long-term stress will kill brain cells in the hippocampus, which is considered as the center of emotion and memory in the brain, and even prevent the production of new brain cells. If a person's stress hormone cortisol exists for a long time, it will reduce the contents of serum amine and dopamine, which will lead to depression.
6. Help make better decisions. People under pressure are not conducive to thinking clearly. A study of 20 12 found that stress can really change people's balance of risks, making people unable to make the right decision when faced with major choices.
7. Stay slim. Stress can make people irresistible to the temptation of food. The stress hormone cortisol can make people have an appetite. Therefore, relaxation and decompression will also make it easy for people to resist the temptation of high-fat and high-sugar foods, thus helping to keep fit.
8. Reduce the appearance of acne. Stress will increase the skin's secretion of oil, clog pores, and then lead to acne. The appearance of psoriasis is also related to stress. Previous studies have found that psoriasis will disappear faster if patients meditate regularly.
9. Keep your sex mood. Researchers at Kinsey Institute of Sexuality found that stress can kill 30% of men's sexual desire.
10. Helps fight breast cancer. Relaxation will not only delay the development of breast cancer, but also accelerate the recovery of breast cancer. A study in 2003 found that stress can double the risk of breast cancer in women in the future.
Ten benefits of good health 2 1. The work efficiency is higher. Just like a car, the brain needs high-quality fuel to function effectively. One study found that a poor diet increased the risk of productivity loss by 66%. A healthy and balanced diet can ensure the fuel needed for brain work, store more energy and improve work efficiency.
I feel much more comfortable. The food people eat will have a great influence on brain function. A banana contains 10 mg dopamine, which is a chemical that can improve mood. Dark chocolate rich in polyphenols can promote the production of serotonin, a neurotransmitter that can relieve depression.
3. Less stress. Some foods can regulate the stress hormone (cortisol) content in the human body. Some studies have shown that foods rich in vitamin C, omega-3 fatty acids and magnesium can help reduce cortisol content. When the human body is in a state of chronic stress, protein will decompose. Eating foods rich in protein (including fish and dairy products) can supplement the content of protein and inhibit the secretion of cortisol.
4. Control your weight. Some simple and healthy substitutes (such as water instead of soda, carrots instead of potato chips, salad oil instead of ordinary oil) can not only lose weight, but also save money. A survey in the United States shows that the average family spends about $850 a year on soft drinks, which can be completely replaced by cheap drinking water.
5. Eat less. The quality of diet is far more important than quantity. Fresh food contains less low-nutrient substances, thus preventing the body from consuming nutrients too quickly.
6, the taste will be better. Although taste is a subjective evaluation, a well-prepared healthy diet will taste more delicious. In a randomized double-blind test, participants will think that organic coffee
It tastes better than ordinary coffee, although the two cups of coffee are exactly the same. It is entirely the subjective consciousness of the brain.
7. The skin is younger. A healthy diet can improve skin aging. Fruits and vegetables contain a lot of antioxidants, which can protect skin. Antioxidants in fresh berries and omega-3 fatty acids in salmon can promote the production of collagen and delay the aging process of skin.
8. Live healthier. Unhealthy diet (especially long-term unhealthy diet) will become a risk factor for people to suffer from many chronic diseases, such as cancer, diabetes, obesity and heart disease. If you don't get enough protein, vitamins and minerals, your muscle weight will decrease and your fat storage will increase. Some scholars estimate that at least 30% of cancer cases are related to poor diet. A study of more than 6,000 women found that those who eat the most cabbage, cauliflower and cabbage have a lower risk of breast cancer after menopause.
9. The service life is longer. A healthy diet can avoid many diseases and thus prolong life. A study shows that if women in their 70s combine a diet rich in fruits and vegetables with regular exercise, they can significantly prolong their life. Other studies have found that vegetarians and people who eat less meat will live longer and eating nuts can reduce the risk of premature death. In any case, a healthy diet will have an important impact on life expectancy.
10, spend less. A healthy diet will make people less sick, and the medical expenses will also be reduced. If you have enough money to buy healthier food, you will eat less and form a virtuous circle.
Ten Benefits of Good Health 3 1, Lowering Blood Pressure: Research indicates that after 10 weeks of exercise, systolic blood pressure can be lowered by 10mmHg, and systolic and diastolic blood pressure can be lowered by 5mmHg.
2, weight loss: walking can make fat burn, reduce neutral fat in the blood, you can lose weight. Combined with diet adjustment, visceral fat can be reduced. Conducive to weight loss. Scientists believe that walking for 45 minutes after meals, even for a short distance, will be effective. If a person eats food containing a lot of fat and protein at night and does exercise the next morning, he can only eat too much food, and most of the fat has been absorbed.
3. Prevention of diabetes: "Walking-the best medicine for diabetes?" Recently in the journal of the American Medical Association. It is pointed out that lack of exercise is an important cause of type 2 diabetes, and improving physical activity level can significantly reduce the incidence of type 2 diabetes. Epidemiological studies show that walking for at least half an hour every day can reduce the risk of type 2 diabetes by 30% ~ 40%. Clinical trials have confirmed that regular walking or other moderate-intensity exercise and dietary changes can prevent type 2 diabetes in most patients with impaired glucose tolerance, and improving lifestyle is far more effective than metformin treatment. Therefore, walking can improve the sensitivity of insulin, effectively prevent diabetes and improve its function.
4. Relieve stress: Exercise can relieve tense stress. Moderate exercise can regulate emotions, resolve bad emotions, have catharsis function, release psychological depression, forget troubles, and bring physical and mental pleasure.
5. Reducing homocysteine in blood: Studies show that homocysteine in blood is one of the independent risk factors of cardiovascular disease, and reducing the level of homocysteine in blood through exercise is beneficial to the prevention of cardiovascular disease.
6. Improve vascular endothelial function: Research shows that exercise can improve vascular endothelial function, reduce blood bad cytokines and prevent arteriosclerosis. Therefore, the above six items can prevent arteriosclerosis, stroke and myocardial infarction.
7. increase cardiopulmonary function: public trust. BEIJING, Feb. 25 (Xinhua) According to Hong Kong Ta Kung Pao, the health problems caused by insufficient exercise among young people in Hong Kong are gradually emerging! According to the latest cardiopulmonary health survey of the Chinese University of Hong Kong, the cardiopulmonary function of young people aged 25 to 34 who belong to the "young and strong" group has obviously declined. Cuhk measured the cardiopulmonary function of nearly 400 healthy Chinese aged 20 to 64. The results show that the maximum heart rate, maximum ventilation and oxygen uptake will decrease with age, but the proportion of fat will increase with age. The age group with the greatest decline in cardiopulmonary function is 25-34 years old, followed by 35-44 years old, far below the American standard. Cuhk Public Health School warned that "young Zhuang people" may increase the risk of cardiovascular disease due to lack of exercise in long-term work. To improve the aerobic capacity of the heart and lungs, you don't have to do strenuous exercise, just climb stairs or race at ordinary times. Whether exercise is appropriate or not depends on four elements: frequency density, intensity, exercise time and exercise mode. Generally speaking, it is not enough for adults to exercise less than two days a week and less than ten minutes a day.
8. Keep your joints healthy: A British study shows that one of the secrets of keeping your joints healthy is to let them do some appropriate specific exercises often. Knees and elbows are hinges, which allow our legs and arms to move on the same plane, just like the hinges of doors. If the knee joint and elbow joint are stretched or rotated laterally, especially when stressed, the surrounding ligaments will be strained. Simple walking, squatting, climbing stairs and playing football are all effective for moving the knee joint. For people with knee pain, walking and cycling are also good choices, so that they can exercise without load.
9. Prevention of osteoporosis: According to Lianhe Daily, hundreds of thousands of people in Singapore suffer from osteoporosis. Many people only know that they should eat more calcium, but they ignore other equally important factors, such as doing more weight-bearing exercise. The so-called weight-bearing exercise means that the weight during exercise exerts certain pressure on the bones, such as walking, running, playing ball and dancing, which can make the bones strong and reduce the chances of fracture. It is generally recommended to carry out weight-bearing exercise three times a week, each time for at least 15 minutes to half an hour, depending on your physical strength.
10, increasing oxygen carrying capacity: oxygen in human body is supplied to the whole body with blood. Through proper exercise, the human body inhales a lot of oxygen, which can help us reduce fatigue and eliminate stress.