Keep your mind flexible. In addition to the fact that staying mentally active is emotionally beneficial, research shows that there is a correlation between mentally challenging activities and reducing the risk of Alzheimer's disease. Never stop learning, even if you feel that you have "passed the peak period" [2]
There are some very simple ways to exercise your brain. For example, you can try to take a different route to work, or brush your teeth with your hands you don't usually use. [3]
Read more books and challenge yourself with your reading choices. Alternately read your favorite vulgar mystery novels and classic works, such as Hemingway, Twain and London anthology.
Solve puzzles and play strategy games. This kind of game can make you mentally engaged. You can also learn to play a musical instrument. All these activities are related to improving your memory.
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Strengthen your interpersonal relationship. Give priority to developing meaningful relationships, not just socializing. Let the people around you enrich your life and make you happy. Practice self-disclosure, which means sharing your unique things (your thoughts, fears, favorite movies and music, annoying things, etc.). ) be with someone you trust. Facts have proved that this is not only very important for building deeper interpersonal relationships, but also very important emotionally. [4]
Learn how to have a healthy relationship. Open your feelings, try to understand others' feelings, and be willing to compromise. If you think you are in a manipulated or controlled relationship, leave it. Instead of being dragged by a so-called companion, it is better to stand up strong.
Take time to keep in touch with your good friends. This doesn't just mean posting a Youtube video on their Facebook page every once in a while. If you live far away from your good friends, take time to call them once a week. If you live close to your best friend, take time off every week to catch up (even if you both have a busy work week/family, etc.). Many studies show that people with extensive social connections are less sick than those without extensive social connections. Friends make you laugh, and laughter is also an important part of health.
1
Maintain healthy eating habits. Avoid popular diets-they are usually very unhealthy. In order to get all the nutrients your body needs, you must have a balanced diet, including dairy products, grains, protein, fruits and vegetables, and fat (yes, even fat! [9] In this way, you will have a healthy heart, a healthy brain and a fully functional immune system. Eating a highly varied diet also helps to ensure that you get all the vitamins, minerals, oils and enzymes your body needs.
To lose weight, you must burn more calories than you consume. That's what happened. Except for sweets, removing an area of the food pyramid from your diet does not replace the need to just consume fewer calories.
Avoid skipping meals, which is bad for your health. Some people even suggest eating six mini meals a day instead of three big meals, which can maintain energy and stable blood sugar levels; However, many people eventually turn their "mini-meals" into junk food, which not only consumes more calories, but also consumes less calories. [12] Be honest with yourself before making this choice.
If you want to control your portion size, eat foods with low energy density (that is, more substances and fewer calories). For example, fruits and vegetables are not only rich in vitamins and minerals, but also rich in water and fiber, which makes them take longer to digest and keep you full for a longer time. [ 13]
2
Drink more water. Water helps to wash away metabolic waste and keep your metabolism at its best. Water can also help you feel fuller, so drink at least half a gallon (2 liters) of water every day (more if you are active or live in a hot climate).
Try to drink purified water. Tap water usually contains substances such as chlorine and fluorine, which will reduce the health benefits of drinking water. [ 15]
three
Sleep well every night. Adults should sleep 7 to 9 hours a day, while school-age children should sleep 10 to 1 1. One of the most important ways to improve the quality of sleep is to do it in complete darkness, because even a small amount of light will interfere with the chemicals that make your body rest. [17] If you can't get rid of the light in the room, put on an eye mask. Another best way to improve sleep is exercise. [ 18]
Sleeping is also a good way to prevent overeating. A study in the American Journal of Clinical Nutrition shows that people who sleep for only four hours consume an average of 500 calories more than those who sleep for eight hours. [ 19]
Adhere to the exercise regimen. If you don't want to pay for a fitness member, try to do strength training at home. The muscles you exercise will help improve your metabolism: muscular people will burn more calories even when they are at rest. [20] To help you stick to your regimen, keep an exercise log. Plan the time and place of weekly exercise and stick to it. Every time you exercise, write down what you did and how long it lasted.
In order to keep your heart healthy, do aerobic exercise. A particularly effective method to improve cardiovascular health is interval training, which means alternating between low-intensity and high-intensity activities. This has been proved to be a rapid and extremely effective method to improve heart health and endurance. [2 1] (Anyone over 60 years old or suffering from heart disease, hypertension or arthritis should consult a doctor before trying interval training. )
five
Limit your bad habits. Quit smoking, overcome drug addiction, and if necessary, give up drinking. Avoid other dangerous behaviors, such as speeding, fighting, unsafe sex and excessive seeking excitement.
Pay attention to hygiene. Wash your hands thoroughly after touching patients, using the bathroom or anything that may make you sick. If you are not sure what "thorough" means, sing a happy birthday song to you in your mind when you scrub-when you finish singing this song, you should wash your hands. In addition to flossing regularly, brush your teeth and tongue at least twice a day to reduce dental plaque and harmful bacteria. Take a bath regularly. Make an appointment with a doctor and dentist to make sure that every part of your body works normally and stay as healthy as possible.
seven
Change your lifestyle a little. Don't make a big gesture for health, but don't pay attention to small things, which will make you exhausted. Don't run exhausted in the gym three days a week, park your car farther away from the store, walk your dog more, take the stairs instead of the elevator, or weed your garden; Don't eat vegetables and snacks in front of the computer or TV, set aside time to enjoy each meal slowly and prevent blind overeating. Start at the grass-roots level and keep your new habit going.
Remember to do everything in moderation-including moderation. Turning every aspect of your life into something you need to check will not only make you feel trapped, but also make you more likely to fall (or even throw yourself out). Allowing yourself to indulge occasionally to vent your emotions will make you more satisfied with your new lifestyle choices. Give yourself a healthy reward when you finish a new exercise regimen or healthy eating plan for a week.