The four cornerstones of health, sixteen words: first, a reasonable diet; second, moderate exercise; third, quit smoking and limit alcohol; fourth, psychological balance.
Daily life should be done in the following aspects:
Positive and optimistic attitude
This is one of the most important factors for health, and you should be in a good mood every day , the body's immune system will also be very strong, and cancer cells will naturally have no room to survive. Being able to take things up and put them down when encountering problems, not being in a hurry, not being impatient, and having a peaceful mind are the most basic elements of health. The mentality of dealing with people - do not compare or compare; the mentality of dealing with things - a gentleman loves money and acquires it in a proper way; the mentality of eating - whether good food or bad food is the same, the image of Buddha should be established in the heart, which is happiness. Leslie Cheung's suicide by jumping off a building is definitely not due to lack of money, but a complete abnormality; many college students commit suicide not because of poor academic performance or terminal illness, but because they are unable to face reality and change their mentality; many people suffer from depression due to various pressures Disease, etc.
Adequate sleep
The human body has two types of sympathetic nerves and parasympathetic nerves. When the sympathetic nerves are over-excited, the parasympathetic nerves will give adequate sleep
You called me to ask you to take a rest, and your eyelids were fighting. With adequate sleep, the human body can be well repaired, and the next day you can devote yourself to study, work and life with full enthusiasm. Adequate sleep does not mean that the longer the sleep time, the better, but that the longer the deep sleep time, the better. 6 hours is really, sleep until dawn, and I feel that the sleep time is short. Taking a nap half an hour after lunch is important to ensure a clear mind and energy throughout the afternoon and evening. Blood sugar rises sharply just after eating. If you go to bed right after eating, it is easy to induce diabetes. Therefore, you should not go to bed right after eating.
Moderate exercise
Exercise is divided into aerobic exercise and anaerobic exercise. Athletes sprinting, throwing shot put, lifting barbell, etc. are all anaerobic exercise, while walking, jogging, and Tai Chi , practicing yoga, etc. are all aerobic exercises. Anaerobic exercise will increase a large number of free radicals in our body and accelerate the aging of the human body. Therefore, national athletes have age and time regulations, and they should quit the team when they reach that age.
Balanced nutrition
This point is more difficult to achieve than the above three points, because many people like to eat what they like, balanced nutrition
Do not eat They should eat what they should, leading to severe malnutrition, which can lead to the occurrence of various diseases.
Edit this paragraph to have a reasonable diet
The first cornerstone of health - a reasonable diet
A healthy diet can be summarized in two sentences, *** ten words "One, two, three, four, five"; "Red, yellow, green, white, black". Remember these ten words, that is a scientific and reasonable diet. "1" Eat rough and miscellaneous food, and combine meat and vegetables. You know, people have thirty-two teeth, four of which are molars, used for eating meat, and twenty-eight are incisors, used for grinding vegetable starch. That is, they mainly eat vegetarian food. People cannot eat it every day. If you eat meat, you are not a tiger. Tigers have molars, so of course they eat meat. This is the law of nature. There are many people who socialize every day for their careers, eating and drinking a lot, delicacies from the mountains and the sea, and fresh seafood. Ordinary people’s dining tables are also dominated by meat dishes. As a result, diseases of affluence (lifestyle diseases) have become the main killer threatening human health! "Two" is two hundred and fifty grams of carbohydrates. It is equivalent to six taels to eight taels of staple food. These six taels to eight taels are not fixed. For example, some young people and migrant workers who work very hard need one and a half kilograms of carbohydrates per meal. What about some lesbians? Chubby, the workload is very light, no need for six taels, just three taels and two taels is enough. "Drink soup before meals to stay slim and healthy." As long as you drink soup before meals, the excitement of the appetite center will be reduced, the food intake will automatically be reduced by one-third, and eating will become slower; if there is no soup, you will add some vegetables and boil them with boiling water to make soup. Drinking this will immediately reduce your appetite. "Three" means three servings of high protein. The protein should not be too much or too little, just three to four parts, no more, no less.
One serving: one tael of lean meat or one egg, or two pieces of tofu, or two taels of fish and shrimp, or two taels of chicken and duck, or half a tael of soybeans... Excessive protein intake will increase the burden on the gastrointestinal tract and cause indigestion, which will also increase the burden on the liver and kidneys. "Four" means "thick and thin, neither sweet nor salty, three to four to five meals, seven to eight cents full." "There are coarse and fine grains": Eat whole grains three times a week, such as corn noodles, corn, sweet potatoes, etc. The combination of coarse and fine grains is the most suitable for nutrition. "Not sweet, not salty" means that the diet should be light. Excessive intake of sugar and salt (including MSG) is one of the main causes of the "three highs" (hypertension, hyperlipidemia, and hyperglycemia). "Three, four, five meals" refers to eating at least three meals a day. Some people don't like to eat breakfast, which is a bad habit.
“Being seven to eight times full” is the key to longevity.
In ancient and modern times, there are hundreds of ways to prolong life at home and abroad, but they are all ineffective. There is only one truly recognized and most effective way to prolong life. We call it a "low-calorie diet", which means eating 70-80% full. . There is an old saying in Chinese medicine: "If you want to have good health, you must deal with hunger and cold." Three points of hunger and cold are better than any medicine. When you leave the dinner table and you are still a little hungry and still want to eat, just leave the table. This means you are seven to eight points full. The fifth is 500 grams of vegetables and fruits. "Red" is a red vegetable. Gay men who eat one tomato a day can reduce prostate cancer by 45% because lycopene is fat-soluble. Or drink less red wine or Shaoxing wine, and drink some rice wine, which can prevent arteriosclerosis, no more than 100 ml. Eating some red pepper can improve your mood and reduce anxiety. "Yellow" red and yellow vegetables. Such as carrots, watermelons, sweet potatoes, old corn, pumpkins, red peppers, or simply called red watermelons
Yellow vegetables are high in vitamin A. Many times it is helpful to enhance immunity and make eyes bright. "Green" refers to both vegetables and green tea. Tea is the best among beverages, and green tea is the best among tea leaves. Green tea can resist oxygen free radicals, reduce aging, and make you look younger the more you drink it. Drinking green tea can prolong life, reduce tumors, and reduce arteriosclerosis. "White" means oat flour and oatmeal. Oatmeal contains more dietary fiber, which not only lowers cholesterol and triglycerides, but is also particularly good for diabetic weight loss. In particular, oatmeal porridge is good for defecation. Many elderly people have dry stools, which can cause cerebrovascular accidents. "Black" "Black" refers to black foods such as black fungus. Black fungus is a very good thing. It can lower blood viscosity. The wealthy man I just talked about had too high blood viscosity. Black fungus was just right for him. After eating black fungus, the blood will be diluted, making it less likely to suffer from cerebral thrombosis and coronary heart disease.
Edit this paragraph: Moderate exercise
The second cornerstone of health: Moderate exercise
Modern people take a car when they go out, there is an elevator to go upstairs, physical activity There are fewer and fewer cardiovascular and cerebrovascular patients. The best way to prevent cardiovascular disease is to exercise appropriately. You should choose other suitable medium and low-intensity exercises based on your age, condition, physical strength, and personal hobbies, including Tai Chi, medical gymnastics, cycling, mountain climbing, swimming, Play table tennis and badminton etc. Walk upstairs or jog. The best exercise for the elderly is walking. Walking for at least half an hour a day is the best exercise. It is necessary to do preparatory activities before exercising. The intensity of exercise should be such that you sweat slightly during exercise and your breathing is slightly accelerated but does not affect conversation. The general exercise time is 10 to 30 minutes, and exercise 3 to 5 times a week is enough. When exercising, you should pay attention to step by step and avoid any movements such as holding your breath, rotating quickly, exerting force violently, or bowing your head deeply. It should be noted that if you feel uncomfortable, weak, or short of breath during exercise, stop exercising in time and seek medical treatment if necessary. After getting up in the morning, the sympathetic nerves are excited, the heart rate is accelerated, and the blood viscosity is increased. This is a time of high incidence of cardiovascular and cerebrovascular accidents. In addition, the temperature is low in the morning in spring, and blood vessels are easy to contract and narrow when cold, which can easily lead to stroke. Therefore, it is important to choose the time to exercise. It is advisable to exercise after the sun comes out at eight or nine o'clock in the morning or around 4 o'clock in the afternoon.
Exercise Essentials
Exercise in three words: three, five, seven: "Three": three kilometers and more than thirty minutes at a time; "Five": exercise at least five times a week times; "seven": moderate exercise. Promote Tai Chi.
He has more money than you, but his risks are greater than yours; his status is higher than yours, he is under greater pressure, and things are divided into two. So be content and happy. There is also self-enjoyment, that is, you must be happy when you are unlucky. How can you still be happy when you are unlucky? Alas, life is a cycle of wind and water. Originally, in this world, the moon waxes and wanes, and people have joys and sorrows. In ten years, Hedong In the past ten years in Hexi, no one is always lucky and no one is always unlucky. Balzac once said: "Suffering is the best teacher of life." If you are unlucky now, it means that the light is ahead, so you should enjoy yourself. Misfortunes and blessings are interdependent, and suffering is the best teacher in life, so a person must maintain a happy mood forever.
Edit this paragraph Adequate sleep
Adequate sleep
The fourth cornerstone: Adequate sleep Adequate sleep 1/3 of a person's life is spent in Good sleep habits are very important for restoring physical strength, enhancing wisdom, and ensuring health. Scientific research has proven that sleep is also an important process in improving the body's immune function. Why do people sleep? It’s because there is a substance called “urinary glycoside” in the human body. When it accumulates to a certain extent in the hypothalamus of the brainstem, people will have a need for sleep. Some people think that you need to sleep for 8 hours a night. In fact, the amount of sleep time varies from person to person. Some people need 8 to 9 hours of sleep to have plenty of energy, while some people only need 5 to 6 hours of sleep. Experiments have shown that drinking some milk before going to bed can help you sleep more soundly. Some people even suggest that if you miss a few hours of sleep, you have to make up for it the next day in order to regain your energy. This is also unfounded. Some people have not slept for several days in a row. As long as they sleep soundly all night, they can make up for the missed sleep time of several days. This is unscientific. How to sleep well to ensure health? First of all, you must follow the operating rules of the biological clock and do not disrupt it at will. For example, when you go to bed and when you get up, you should have fixed habits and do not change them easily. Generally speaking, the ideal time to sleep is from 9 pm to 2 am. This is because people sleep in one period every two hours. The first period is the deepest, the second period is lighter, and the third and third periods are lighter. The four sessions are lighter, and the four hours of sleep in the first two sessions account for 75% of the total sleep. For the elderly, it is better to sleep more than middle-aged and middle-aged people. This is because the elderly are prone to fatigue and it takes longer to eliminate fatigue. It is best for the elderly over 70 years old to sleep 8 to 9 hours a day, and for the elderly over 90 years old to sleep 10 to 11 hours a day. At the same time, it is also necessary to take a 0.5 to 1 hour nap every day.
Change bad sleeping habits
1. Sleep with the light on. Although people close their eyes when sleeping, the light still has to be perceived by the human body. 2. Avoid strenuous exercise before going to bed. 3. Do not drink strong tea or drinks with high alcohol concentration before going to bed. 4. Don’t watch thrilling detective books, movies, or TV before going to bed. At the same time, pay attention to the sleeping posture and direction. It is best to sleep with your legs bent on the right side. The best direction is to keep the human body parallel to the magnetic field lines of the earth's magnetic field, that is, north-south. It is best to wash your feet with hot water before going to bed. Develop a good habit of sleeping with windows open to allow air circulation and facilitate sleep. However, when opening windows, be careful not to let the wind blow directly on your body, especially your head. You can open the side windows and cover yourself with quilts. Also be careful not to take sleeping pills easily. You can drink a cup of hot milk before going to bed, because milk contains tryptophan, which has a mild hypnotic effect.
Edit this paragraph to add another explanation
There is another common explanation about the "four cornerstones of health", which is said to be a lifestyle behavior advocated by the World Health Organization. According to the method guidelines, the World Health Organization proposed the concept of "four cornerstones of health" in response to the bad behaviors and lifestyles that seriously affect people's health, and pointed out that by achieving these four points, 70% of health behavior problems can be solved. The average life span is extended by more than 10 years. The four cornerstones of health, sixteen words: first, a reasonable diet; second, moderate exercise; third, quit smoking and limit alcohol; fourth, psychological balance.
The first cornerstone of health: a reasonable diet
The ten words of a reasonable diet: one, two, three, four, five, red, yellow, green, white, and black.
"One": Drink a bag of milk every day before going to bed. "Two": 250 to 350 grams of carbohydrates, equivalent to 60 to 80 taels of staple food. "Three": three servings of high protein. One serving is one tael of lean meat or one large egg, or two taels of tofu, or two taels of fish and shrimp, or three taels of chicken and duck, or half a tael of soybeans. "Four": Eat whole grains four times a week. "Five": 500 grams of vegetables and fruits a day. “Red”: Eat one tomato a day, drink a small amount of red wine, and eat some red pepper to improve your mood and reduce anxiety. "Yellow": Carrots, watermelons, sweet potatoes, corn, pumpkins, red peppers, that is, red and yellow vegetables, red and yellow vegetables have more vitamin A. "Green": Tea is the best beverage, and green tea is the best tea. "White": oat flour, oatmeal. "Black": black fungus
The second cornerstone of health: moderate exercise
Walking is the best exercise, and Tai Chi is recommended. There are three words to exercise: three, five, seven. "Three": three kilometers and more than thirty minutes at a time; "Five": exercise at least five times a week; "Seven": moderate exercise.
The third cornerstone of health: quit smoking and limit alcohol
Smoking not only makes people addicted, but also promotes high blood pressure, coronary heart disease, causes lung cancer and other cancers, and bronchitis, Emphysema, etc. Therefore, smoking is the enemy of health. There are real health benefits to quitting smoking at any age. If you have difficulty quitting smoking for a while, you should limit your smoking to less than 5 cigarettes a day and gradually reduce the amount of smoking until you quit smoking completely. You can drink less alcohol, but regular or excessive drinking can damage the liver and easily lead to cirrhosis and even liver cancer. Be careful not to drink highly potent alcoholic beverages, and do not drink low-alcohol liquor frequently. Rice wine and wine should also be consumed in moderation. The amount of alcohol consumed per day should not exceed 15 grams of alcohol, which is equivalent to 60-100 ml of wine, 25-30 ml of liquor, and 0.5-1 bottle of beer.
The fourth cornerstone of health: psychological balance
As long as you pay attention to psychological balance, you will have the main key to health. Achieve "three joys": first, help others; second, be content with what you have; third, enjoy yourself. Adhering to twelve words all year round can reduce high blood pressure by 55%, cerebral palsy and coronary heart disease by 75%, diabetes by 50%, tumors by 1/3, and the average life span can be extended by more than 10 years. The best doctor is yourself, the best mood is tranquility, the best medicine is time, and the best exercise is walking.
Edit this paragraph of additional knowledge
The ten health standards of the World Health Organization: 1. Energetic and able to calmly cope with daily life and work pressure (stress food) without feeling overly nervous. 2. Be optimistic, have a positive attitude, be willing to take responsibility, and be picky about everything. 3. Regarding rest, sleep (sleep food) is good. 4. Strong adaptability and ability to adapt to various environmental changes in the environment. 5. Able to resist common colds and infectious diseases. 6. The weight is appropriate, the body is well-proportioned, and the positions of the head, shoulders, and arms are coordinated when standing. 7. The eyes (eye food) are bright and responsive, and the eyelids are not inflamed. 8. The teeth are clean, without cavities and pain; the gums are of normal color and do not bleed. 9. Hair is shiny and free of dandruff. 10. Muscles and skin are elastic, walking easily and powerfully.