Healthy lifestyle refers to habitual behaviors that are good for health. It is specifically manifested in: healthy eating, eating, exercising, not smoking, not drinking, maintaining psychological balance, adequate sleep, and paying attention to daily hygiene.
A healthy lifestyle can not only help lower than infectious diseases, but also the basis for the prevention and control of chronic non-infectious diseases such as cardiovascular and cerebrovascular diseases, malignant tumors, respiratory diseases, and diabetes.
An unhealthy lifestyle will not only lead to the occurrence of chronic diseases but also aggravate the condition of patients with chronic diseases and affect the effectiveness of treatment, which will seriously harm the health of the people.
Second, a reasonable diet
Eat a reasonable diet every day
Choose as many food types as possible every day
Every day, you can ensure that the five major categories of foods are cereals and potatoes, animal foods, dairy beans and nuts, vegetables, fruits and fungi, and pure energy foods.
Food selection should consider their own physical conditions. For example, obese people should choose as few high-energy, high-fat foods as possible. Those with lactose intolerance prefer low-lactose milk and its products.
2. Ensure adequate intake of cereals every day
Cereals are the main body of the traditional Chinese diet and the best basic food. Feeding pigs with plant-based foods can prevent cardiovascular and cerebrovascular diseases, diabetes and cancer.
Maintain a proper daily intake of cereals. The average adult intake of 250 grams and 400 grams is appropriate. Eat some coarse grains, miscellaneous grains, and whole grains regularly. It is best to eat 50 grams and 100 grams per day.
3． Eat more vegetables, preferably half dark vegetables
Vegetables are rich in water, low in energy, and rich in phytochemicals. They are an important source of micronutrients, dietary fiber, and natural antioxidants. Dark vegetables refer to dark green, red, orange-red, and fuchsia vegetables, which are rich in carotene, especially β-carotene. Eating more vegetables has an important role in maintaining good health, maintaining normal bowel function, improving immunity, and reducing the risk of chronic diseases such as obesity, diabetes, and hypertension.
4． Control the cooking oil, the daily intake of each person should not exceed 25 grams or 30 grams.
Choose a cooking method that is conducive to health. When cooking food, use as little cooking oil as possible or use a small amount of cooking oil, such as steaming, boiling, stewing, braising, mixing, rapid fire and so on.
Eat less fried foods, such as fried chicken legs, french fries, fried chicken wings, fritters, etc.
Try not to cook with animal fats such as lard.
5. Limit salt intake. Healthy adults should not consume more than 6 grams of salt (including salt in soy sauce and other foods) a day.
Consciously correct the bad habit of over-salty and excessive addition of salt and soy sauce. You can add condiments such as vinegar when cooking dishes, improve the taste of the dishes, and help yourself adapt to less salty food.
Use low-sodium salt, less soy sauce, and eat fewer pickles, preserved foods, and other over salty foods. Try not to drink vegetable soup, which is high in salt. Add salt when dish 9 is mature or before it comes out of the pan.
Physical activity can include four aspects of housework, transportation, work and leisure time activities. Active physical activity has many health benefits, including reducing the risk of premature death and reducing the risk of various chronic diseases such as cardiovascular disease, brain stroke, type 2 diabetes, hypertension, cancer, osteoporosis and arthritis, obesity, depression, etc.
Undertake domestic chores such as cooking, laundry, cleaning, taking care of plants and pets. Minimize static activities such as watching or watching TV, reading, and using a computer while sitting or lying down. Perform some physical activities while performing these activities, such as stretching your limbs and stepping in place. In your free time, take part in various sports.
- Develop a habit of regular exercise
- In order to promote heart palpitations, musculoskeletal health, and enhance the body’s balance and coordination, regular intensity exercise is required.
Children and adolescents aged 5-17 should perform at least 60 minutes of moderate to high-intensity physical activity or exercise every day, and at least 3 times of high-intensity exercise per week. Adults over 18 years of age perform at least 150 minutes of moderate-intensity aerobic exercise per week, and at least 2 days per week for large muscle resistance exercises. Elderly people with poor mobility should have activities to improve balance and prevent falls at least 3 days a week. Take part in outdoor fitness exercises.
Take necessary protective measures to avoid sports injuries.
Sports need to take necessary protective measures, otherwise, it can cause sports injuries, such as muscle ligament pull-ups, joint sprains, muscle spasms, etc.
Try to avoid high temperatures and cold during the day, especially during cold and windy hours. Pay attention to drinking water and replenishing water. Do not exercise immediately after hunger or a full meal. Warm up before exercise and conditioning after exercise. The adjustment of physical activity should be done gradually and gradually.
- Fourth, stop smoking and limit alcohol
- Quit smoking and limit alcohol
- Smoking is harmful to health
- Tobacco smoke contains more than 7,000 chemicals and compounds, of which hundreds are toxic and at least
- 70 are carcinogenic. Smokers have a significantly increased risk of various cancers (especially lung cancer), heart disease, respiratory diseases, stroke, and other fatal diseases.
Passive smoking is bad for your health
Second-hand smoke contains a variety of harmful substances, which can increase the risk of coronary heart disease in non-smokers by 25-30%, and increase the risk of lung cancer by 20-30%. It can cause sudden neonatal death syndrome, otitis media, and low birth weight.
Smokers do not smoke for 20 minutes, the heart rate will drop; 12 hours without smoking, the carbon monoxide level in the body can return to normal; half a month to 3 months without smoking, lung function can be improved; 9 months without smoking, Cough and shortness of breath will be reduced; the risk of coronary heart disease will be reduced by half after 1 year of quitting; the risk of oral, laryngeal and esophageal cancer will be reduced by half after 5 years of quitting;
Drinking should be limited
Uncontrolled drinking will reduce appetite and food intake, resulting in multiple nutrient deficiency, acute and chronic alcoholism, alcoholic fatty liver, and severe alcoholic cirrhosis in severe cases. Excessive drinking also increases the risk of diseases such as high blood pressure, stroke and certain cancers, and can lead to increased accidents and violence, endangering personal health and social stability.
Unsatisfactory things in real life are always unavoidable. If you can’t handle it calmly, it can easily cause psychological imbalances and lead to physical and mental illness.
1. Not demanding of yourself
Everyone has their own ambitions. In order to avoid frustration, you should set your goals and requirements within your own ability, know how to appreciate what you have achieved, and you will feel comfortable.
2. Don’t fight with people everywhere
Some people are unbalanced because they are fighting with each other, making them often in a state of tension. In fact, people should live in harmony, as long as you are not hostile to others, others will not be hostile to you.
3. Leave the dilemma
In reality, when you are frustrated, you should temporarily put down your worries and do what you like, such as sports, playing books, reading, and so on. After your peace of mind, then face your own problems and think about solutions.
4. Appropriate concessions
To deal with some problems in work and life, as long as the major premises are not affected, there is no need to insist too much on non-principle issues in order to reduce your own troubles.
5. Active entertainment
Proper entertainment in life can not only regulate emotions and relieve stress but also increase new knowledge and fun.
6. Content content
Regardless of honor and disgrace, ascension and surrender, gain and loss, it is often not a matter of personal will to transfer, honor or disgrace, indifferent to fame and fortune, and achieving psychological balance is a great joy.