Bad living habits can threaten people's health without them realizing it, and many chronic diseases are beginning to become more common among young people. What are the eight major healthy lifestyles?
1. Regular exercise
WHO recommends that adults should perform at least 150-300 minutes of moderate-intensity aerobic exercise or at least 75-150 minutes of high-intensity aerobic exercise per week, or a combination of moderate-intensity and high-intensity exercise.
The heart rate of moderate-intensity aerobic exercise = maximum heart rate × (60%-70%). Once exceeded, it is considered high-intensity exercise.
Note: Warm up before exercise, stretch after exercise, and exercise according to your ability and gradually. If you vomit, insomnia, or persistent soreness after exercise, it means that you are over-exercising and need to adjust the amount of exercise.
2. Don't smoke
It is generally not recommended to quit smoking by slowly reducing the amount. The probability of failure is often higher if you quit smoking step by step.
If you want to quit smoking scientifically, you can choose to go to a professional smoking cessation clinic to seek help from a professional doctor.
In the early stage of quitting smoking, you can relieve physical discomfort by drinking more water, eating a light diet, and keeping a regular schedule. In the process, you should also seek help and support from family and friends, and don't fight an unprepared battle.
Withdrawal reactions after quitting smoking are the body's efforts to adjust and adapt to the process without nicotine stimulation, and will not cause organic damage to the body.
As long as you stick to it, you will quit smoking successfully.
Under normal circumstances, the withdrawal reaction will be the strongest in the first 14 days of quitting smoking, and then it will gradually decrease until it disappears.
3. Good stress management
Mental stress is common in daily life, and acute stress events are difficult to prevent. It is necessary to adjust your mentality and do a good job of stress management in daily life.
Stick to your original intention and be happy.
We often face different challenges. If you are confused, you might as well ask yourself what you originally wanted, and then meet the challenge with a positive and happy attitude.
Face setbacks calmly.
Since it is a challenge, there must be setbacks. Jumping out of the setbacks themselves is just a small wave in life. Face and deal with it calmly, and it will soon pass.
Have more hobbies and more sports.
Develop some hobbies to divert your mind from stress and feel the beauty of the subtleties.
Exercise can also relieve stress. When exercising, the human body will produce dopamine that makes people feel comfortable physically and mentally. Choose the exercise you like and do it, and the stress can naturally be relieved.
4. Healthy diet
A healthy diet is inseparable from a balanced diet. The eating habit of more vegetables and less meat can ensure that you have a low-fat, low-cholesterol diet and avoid excessive fat accumulation in the liver. When eating, eat 1 bite of meat and then 3 bites of vegetables in a row. In this way, you can easily achieve "more vegetables and less meat".
5. Don't drink often
Don't drink on an empty stomach. Drink a glass of milk or eat a few slices of bread before drinking to prevent alcohol from directly contacting the gastric mucosa and irritating the gastric mucosa.
When drinking, consciously eat more foods rich in B vitamins, such as animal liver, pork, beef, mutton, egg yolks, vegetables, oats and other coarse grains.
Eating some soy products when drinking, the lecithin in them has the effect of protecting the liver.
Drink more boiled water after drinking to facilitate the excretion of alcohol as soon as possible with urine.
6. Good sleep
Going to bed early and getting up early can enhance immunity and fight colds. Sufficient sleep can also greatly reduce the risk of health problems such as high blood pressure, heart disease, and stroke.
7. Active social interaction
Socially isolated women have a 75% higher risk of death than socially active women, while socially isolated men have a 62% higher risk of death than socially active men. Isolating yourself is tantamount to suicide!
8. Rest after meals
If you do strenuous exercise or intense mental work immediately after a meal, your body will draw some blood from the digestive organs to support the body, causing insufficient blood in the digestive organs, thus affecting digestion.