The study found that the age of 55 to 65 is the "critical period of longevity"! How to keep in good health? Listen to 16 suggestions
1. Healthy habits keep a healthy diet 2. Eating more vegetables and fruits is one of the essential foods to maintain your health. we should also pay attention to the collocation and time when eating. Some vegetables and fruits should be avoided to be eaten with foods high in protein. The preservation of vegetables and fruits also needs to be paid attention to, which can effectively maintain the freshness and nutrition of vegetables and fruits. Eat more fruits and vegetables and pay attention to the way of eating and keeping fresh, 3. Reducing the intake of high-calorie foods and drinks with good eating habits is very important for maintaining good health. It is important to reduce the intake of high-calorie foods and drinks. We should avoid eating too much sugary and high-calorie foods and drinks, and we should also pay attention to the freshness and cleanliness of foodstuffs. Developing healthy eating habits is not only good for our health. Proper control of the time and amount of diet is also an essential part of maintaining health. Control food intake in an appropriate amount.
1. Healthy little habits
Maintain a healthy diet
two。 Eat more fruits and vegetables
Vegetables and fruits are one of the essential foods to maintain good health. In order to better enjoy the nutritional value of food, people can also try different cooking methods. Different cooking methods such as steaming, stir-frying, cooking and roasting can make the same ingredients show different taste and nutritional composition. In addition, there are different varieties of the same kinds of fruits and vegetables, and each variety has its own unique natural nutrition, so it is recommended to make a variety of choices in the daily diet to better meet the nutritional needs of the body. In addition, attention should also be paid to the collocation and timing of eating in order to achieve better health results. For example, some fruits and vegetables should be avoided with foods high in protein, as it will affect the absorption of some nutrients in the food. At the same time, you can choose suitable ingredients according to the season and personal physique, better enhance the body immunity and energy, and achieve the effect of health preservation. In addition, the preservation of vegetables and fruits also needs to be paid attention to, because fresh vegetables and fruits are more beneficial to health. Some simple fresh-keeping methods, such as putting them in the refrigerator and eating them in time after picking, can effectively maintain the freshness and nutrition of vegetables and fruits. All in all, eating more fruits and vegetables and paying attention to the way we eat and keep them fresh can help us stay healthy and achieve the goal of keeping healthy.
3. Reduce the intake of high-calorie foods and drinks
Good eating habits are very important for keeping healthy. In order to control weight and prevent disease, it is important to reduce the intake of high-calorie foods and drinks. Foods and drinks that are high in fat usually contain a lot of sugar and calories, which can lead to obesity and other health problems. Therefore, we should avoid eating too much sugary and high-calorie foods and drinks, and choose more healthy foods such as fruits, vegetables, whole-wheat bread, lean meat and low-fat dairy products. In addition, we should also pay attention to the freshness and cleanliness of food materials to avoid the intake of harmful substances and bacteria. You can choose to eat organic vegetables and fruits and avoid choosing out-of-date or unhygienic foods. In the cooking process, you can use healthy cooking methods, such as steaming, cooking, roasting, etc., to avoid excessive use of greasy seasonings and fried foods. Developing healthy eating habits is not only good for your health, but also can improve your quality of life and increase your sense of happiness and satisfaction. In addition, proper control of the time and amount of diet is also an essential part of maintaining good health. You can adopt a separate meal system and eat every two or three hours to avoid big meals or overeating. To control your food intake and avoid eating at will, you can make yourself healthier through fixed cutlery and standard intake rules and selective eating. At the same time, regular participation in fitness activities helps to reduce weight and improve physical fitness, making the body healthier.
4. Match three meals reasonably and control the amount of food.
The three-meal diet has a great impact on human health. In order to keep healthy, we need to learn to match our meals properly and control our food intake. First of all, we should choose a variety of fruits, vegetables, whole grains, lean meat, fish and other foods, adhere to a diversified diet, while avoiding high-calorie, high-fat, high-greasy food. Second, we need to control our food intake and avoid overeating. Eating too much food over a long period of time can lead to obesity and increase the risk of chronic diseases such as diabetes and cardiovascular disease. Therefore, reasonable collocation of three meals and control of food intake is one of the necessary conditions for maintaining good health. In addition, in addition to a reasonable mix of meals and control of food intake, we also need to pay attention to the timing and order of diet. Breakfast is the most important meal of the day. We should try to have breakfast in the morning and make sure it is nutritious. Lunch should be eaten at the best oxygen supply of the day, when the body can better absorb nutrients. You should control the amount of food you eat for dinner and try to give the gastrointestinal system a relatively long rest before going to bed.
To sum up, maintaining a healthy diet can be achieved by controlling the mix, amount and time of meals, and these methods can effectively reduce the risk of chronic diseases such as diabetes and cardiovascular diseases and promote health.
5. The proper way of exercise
Exercise in moderation every day
In order to maintain a moderate amount of exercise every day, we need to make sure that the body can gradually adapt to the intensity and time of exercise. According to your own situation, choose your own way of exercise, such as jogging, swimming, yoga and so on. In addition, we should also pay attention to the time and frequency of exercise, not excessive or lack of exercise. After exercise, the body should be given enough rest time to avoid excessive fatigue or injury. In this way, the appropriate way of exercise can effectively improve physical fitness, enhance immunity and prevent diseases. For people who sit for a long time, you need to exercise every once in a while, such as standing up for a walk, or doing some simple stretching exercises. Exercise muscles and improve blood circulation can effectively relieve the discomfort caused by sitting for a long time. In addition, we can also choose some lightweight fitness equipment, such as dumbbells, elastic belts, etc., for simple fitness training. In short, maintaining a moderate amount of exercise every day is one of the small habits to maintain personal health, and it is also an important part of the way to maintain good health. In addition to physical exercise, mental health is also the focus of our attention. We can choose some relaxation techniques, such as deep breathing and meditation, to help us relieve anxiety and tension. In addition, communicating with relatives and friends and conducting social activities also help us to maintain a good psychological state. At the same time, we should pay attention to control the consumption of diet, ensure the quality of sleep, regular physical examination, and so on, these small habits are also important links in the way of health. On the basis of following these healthy habits, we can better maintain health and happiness.
6. Keep doing aerobic exercise
Running is a simple and convenient way of aerobic exercise, which can effectively improve the body's metabolic rate and cardiopulmonary capacity, promote blood circulation and benefit cardiovascular health. Running can not only reduce fat, but also strengthen muscles and ligaments, improve muscle elasticity and flexibility, and help prevent osteoporosis. In addition, running also helps to relieve stress, reduce anxiety, improve sleep, and help improve the body's immunity and disease resistance. Therefore, in good health, adhere to aerobic exercise such as running is a very recommended exercise. In addition, when running, we should also pay attention to the following points: first, choose the appropriate sports venue and time to avoid exercising in places with high temperature, noise or dense flow of people; secondly, choose the exercise intensity and time suitable for your physical condition to avoid injuries caused by excessive exercise; at the same time, you need to warm up and relax properly before and after exercise to reduce the occurrence of muscle soreness. Finally, keep doing aerobic exercise 3-4 times a week in order to really experience the health benefits of running. In short, in view of the high-intensity, high-stress life that modern people face for a long time, as well as common bad habits and unhealthy lifestyles, developing appropriate sports styles such as running can not only achieve the purpose of physical exercise and keep healthy, but also have a positive impact on mental health. Therefore, in our daily life, we should keep the habit of aerobic exercise as much as possible and make health a part of life.
7. Moderate strength training
The gym is an ideal place for strength training, in order to train the ideal muscle group, many people will choose to practice with a larger weight, which is wrong. The appropriate time for strength training should be about 30 minutes, 2-3 times a week, and 10-15 repetitions per group. In this way, you can get the best fitness effect, and it is not easy to get injured due to overtraining. It is recommended that people who try for the first time should consult a coach for guidance to avoid unnecessary mistakes. At the same time, strength training should be combined with aerobic exercise, you can choose running, swimming and other sports to improve cardiopulmonary function and endurance. Warm-up and proper stretching should be carried out before strength training to prevent injuries and improve exercise results. In addition to place and time constraints, we should also pay attention to the diet, the increase in protein intake can help muscle recovery and growth. To sum up, moderate strength training is an important way to maintain physical and mental health, but we need to pay attention to methods and laws to avoid blind attempts to lead to negative health effects.
8. Pay attention to mental health
Learn to relax
In modern society, people are under increasing pressure, which leads to increasingly prominent mental health problems. Therefore, in the way of maintaining good health, paying attention to mental health is becoming more and more important. Learning to relax is an effective way to maintain mental health. You can relax your body and mind, relieve stress and improve your mood through meditation, exercise, music, reading and so on. In daily life, paying attention to mental health and learning to relax can help people better cope with various challenges in life and work. In addition, apart from learning to relax, there are many other ways to maintain mental health, such as maintaining a positive attitude, accepting the reality of yourself and your surroundings, building good relationships, and so on. These aspects should also be paid attention to in healthy habits. Some studies have shown that mental health is closely related to physical health, and a good mental state can help people better maintain physical health, and vice versa. Therefore, in the way of keeping good health, we should pay attention to the interaction between mental health and physical health, strive to cultivate healthy habits and maintain physical and mental health. In a word, paying attention to mental health and learning to relax are indispensable and important links in the way of health preservation. We should pay attention to mental health in various ways, such as regular physical examination, deep rest, social communication, etc., as well as healthy habits, such as balanced diet, moderate exercise, good work and rest, in order to maintain physical and mental health. We believe that only by combining physical health with mental health can we achieve real overall health and make life better, fuller and healthier.
9. Avoid excessive stress and anxiety
Learning to control stress and anxiety is essential to maintaining mental health. There are some tips for avoiding excessive stress and anxiety: prioritizing priorities, setting reasonable timetables and goals, learning to relax, and exercising. In addition, some psychological training and treatments, such as cognitive behavioral therapy and meditation, can also help people reduce stress and anxiety. Therefore, we need to conduct in-depth research and discussion on these skills and methods to help people better maintain their mental health. In the process of research, we will explore different mental health maintenance skills and methods through literature review and empirical research, and analyze their impact on mental health. We will select a certain number of experimental subjects, through questionnaires and experimental data, analyze the actual effects of these methods and skills, and make a statistical analysis of the results. The final research results can provide people with some practical psychological maintenance methods and skills, which has a certain significance to improve the overall mental health level. In addition, we will also introduce some voiceover, including the views and suggestions of experts, scholars and professionals engaged in mental health management and counseling on mental health maintenance, in order to enrich the depth and breadth of the research. Finally, we will discuss and summarize the research results, and put forward relevant conclusions and recommendations, on this basis to provide some reference and guidance for future research. In short, the purpose of this study is to explore how methods and skills can help people reduce stress and anxiety, improve their mental health, and provide help for people's daily life.
10. Establish a positive and optimistic attitude towards life
Developing a positive and optimistic attitude towards life is an important guarantee of mental health. This means that people need to establish an optimistic lifestyle in some way, which is very important to improve their ability to deal with and cope with various problems in daily life. Research shows that when individuals have optimistic attitudes and emotions, their physical health is better, and they are more able to adapt and overcome quickly in the face of stress and uncertainty. Therefore, the establishment of a positive and optimistic attitude towards life is very important to people's physical and mental health. In addition, there are many ways to help people establish a positive and optimistic attitude towards life. One way is to change negative thoughts and ways of thinking through cognitive behavioral therapy (CBT) techniques. CBT believes that unhealthy thinking habits can lead to depression, anxiety and other mental problems. CBT can help people identify and solve problems, as well as change their way of thinking and mental state, thus promoting a positive attitude towards life. In addition, having a support system, such as relatives and friends or professional psychiatrists, can also help people establish a positive and optimistic attitude towards life, which is of great help to people's mental health.
11. Reasonable work and rest rules
Get enough sleep
Sleep is very important for good health, but modern people's work stress and rhythm of life often affect their sleep quality. Therefore, this paper puts forward some suggestions to help maintain adequate sleep, including establishing a fixed sleep time, avoiding eating and warm-up exercise before going to bed, ensuring a comfortable sleep environment, and so on. At the same time, we will also explore the effectiveness of some modern scientific and technological means (such as white noise recorders, sleep monitoring software, etc.), in order to make people better understand how to maintain sufficient sleep time, so as to achieve better health results. In addition, we will also analyze and compare the sleep needs of different age, occupation, gender and other groups, in order to provide more specific and effective health advice for different groups. Through experiments and case studies, we will explore the effects of sleep on physical and mental health, as well as its importance for health care, and put forward practical suggestions combined with the actual situation to provide people with effective ways to maintain good health. Finally, we will summarize the importance of sleep for health care, and the necessity of establishing sufficient sleep time, and put forward prospects for future health research. The purpose of this paper is to provide valuable suggestions for people to keep in good health, to help people establish a correct concept of health, to better protect their health and improve their quality of life.
twelve。 Reasonable planning of work and rest time
In terms of rational planning of work and rest time, we need to understand the physiological mechanism of the human body and adjust accordingly. For example, according to the circadian rhythm of the human body, you should stay awake and concentrate during the day, and gradually relax and go to sleep at night. Therefore, staying up late at work should be avoided as far as possible, and blue-ray items such as mobile phones and computers should be used as little as possible at night, so as not to interfere with sleep quality. In addition, we can also take some relaxing measures, such as exercise and meditation, to reduce mental stress and improve the quality of sleep. Finally, a reasonably planned schedule can organically combine work, rest, entertainment and other elements, so that people can spend each day more efficiently and healthily. In addition, there are some specific operational suggestions that can help people plan their work and rest time rationally. For example, according to their own work characteristics and physical conditions, to develop a detailed work plan and schedule, so as to reasonably arrange the daily workload and time, and constantly adjust and improve in the actual operation. For people who have been seated for a long time, they should take some simple physical activities, such as walking and stretching, at regular intervals to relieve fatigue and stiffness. In addition, you can also use weekends or holidays to carry out some activities that are beneficial to physical and mental health, such as travel, sports, study, etc., in order to improve physical quality and enthusiasm for work. In short, reasonable planning of work and rest time is an important part of health preservation, which requires us to strengthen our understanding and constantly practice and improve it in real life.
13. Avoid staring at the electronic screen for a long time
In modern society, people need to face all kinds of electronic screens every day. Staring at electronic screens for a long time will not only lead to eye fatigue, but also cause headaches, dizziness and other uncomfortable symptoms, causing harm to health. Therefore, in order to keep healthy, we need to take measures to avoid staring at the electronic screen for a long time. For example, every once in a while, you can look into the distance or close your eyes for a while to relax your eyeballs. At the same time, it can also reduce the light intensity and color contrast that stimulate the eyes and alleviate eye fatigue by adjusting the brightness and contrast of the electronic screen. Of course, when using electronic devices, we also need to follow the correct way of use, do not play with the phone, look at the computer for too long, give the eyes time to ease. Only in this way can we maintain good health and live a healthy life. In addition, in order to avoid the negative effects of staring at the electronic screen for a long time, we can also start from living habits, routine, healthy diet and so on. First of all, we need to work and rest regularly, arrange time reasonably, ensure sufficient sleep time, and avoid staying up late as far as possible. Secondly, we also need to pay attention to diet, take as many vitamins and nutrients as possible, and eat more healthy foods such as Laver, carrots and so on. At the same time, regular outdoor activities, such as walking and running, also help to relieve visual fatigue and maintain good health. To sum up, in order to maintain a healthy lifestyle and health preservation, and avoid staring at the electronic screen for a long time, we need to start from many aspects, adjust our living habits, routine and diet, and so on, so as to keep our body in a stable state and live a healthy life.
14. The small details of daily life
Stay in a good mood every day
Keeping a happy mood can improve physical health because there is a coordinated relationship between physical and mental health. There are many ways to help people stay happy. For example, regular exercise releases chemicals in the body, such as endorphins and dopamine, which can make people feel happy and relaxed. In addition, social activities, such as participating in group sports or partying with friends, can also help keep the mood happy. In addition, a healthy diet and good sleep are also the key to maintaining mental health. There are other ways to help keep your mood happy, such as meditation and deep breathing. Through these techniques, the tension of the body and mind can be reduced, making it easier for people to stay calm and calm. In addition, participating in activities that make people feel meaningful and satisfying, such as volunteering and learning new skills, can also help people stay happy. Generally speaking, keeping a happy mood is an important way to maintain good health, which can promote physical health and quality of life. In daily life, keeping a happy mood is also a process that requires long-term investment. People need to constantly find ways that suit them and make them a part of their daily life. Of course, everyone's situation is different, so we need to gradually explore in practice and adjust according to our own experience. In short, keeping a happy mood is an important way to maintain good health, which can help people achieve physical and mental balance and improve their quality of life.
15. Keep indoor ventilation regularly
Regular indoor ventilation can effectively improve indoor air quality, increase indoor oxygen content, remove bacteria and toxic substances from the air, and promote our health. Indoor lack of ventilation will lead to dirty air, reduced oxygen, bacterial growth, affect our health and aggravate the threat of disease. Therefore, we should pay attention to ventilation in our daily life to keep the indoor air fresh. In addition, regular ventilation also helps to adjust room temperature, reduce humidity, reduce seasonal allergies and other problems. The method of ventilation can be realized by opening windows and using air purifiers. It is worth noting that ventilation also needs to pay attention to time and occasions, such as fog, haze weather should be careful to open windows for ventilation, as far as possible when the weather is good for ventilation, for rooms in airtight space should pay more attention to ventilation. Ventilation is also very important during the epidemic. The virus can spread through the air, and regular ventilation can reduce the risk of virus transmission in confined spaces and reduce the probability of infection. Therefore, in home, office, class and other scenes, we should also pay attention to ventilation to prevent the spread and breeding of the virus.
16. Pay attention to living hygiene and reduce bacterial infection
Frequent hand washing is a simple and effective way to reduce the spread of bacteria and viruses. Proper hand hygiene includes washing hands at appropriate times, using soap and warm water, and thoroughly drying hands to avoid germs. In addition, regular cleaning of the home environment is also the key to reduce bacterial infection. Ensuring regular cleaning of furniture, surfaces and equipment and regular replacement of common items such as bedding and towels are important ways to reduce the spread of germs and viruses. In addition, good personal hygiene can also help reduce the spread of germs. For example, avoid close contact with sick people, such as handshakes and hugs, and avoid touching areas susceptible to bacterial infection, such as the eyes, nose and mouth. Maintaining a healthy lifestyle, such as regular exercise and a reasonable diet, is also an important factor in reducing the risk of disease. By following these small details and personal hygiene habits, we can minimize the spread of germs and viruses. The purpose of this article is to explore some small details of life in order to help people better reduce the infection and spread of bacteria. Today, with the epidemic raging, correct personal hygiene habits and environmental hygiene have become a key part of our lives. This article will focus on some small details that are easy to be ignored in daily life, and put forward some simple and effective methods to avoid the spread of germs and bacteria. The following chapters will discuss paying attention to living hygiene, reasonable diet and moderate exercise. I hope this article can provide some practical suggestions to help people better maintain their health and jointly prevent and control the spread of diseases.