How can you keep healthy? Remember these seven good habits to keep you away from the disease all the year round!
If you don’t get sick for a year, you should eat well first. A good way of life, the most practical thing is to start from the diet. A healthy eating habit should keep in mind the following 4 points:
1. if we can keep eating less per day, or persist in more than fifteen minutes of exercise a day, 90% of them can maintain the balance between energy intake and expenditure, and effectively control weight gain.
2. At the same time, it is recommended to eat less 8~9 grams of fat every day, so that it can reduce energy intake of about 80 thousand calories, so as to prevent 90% of the normal weight of people from developing to overweight.
3. To eat vegetables plays a very important role in maintaining cardiovascular health, enhancing disease resistance and preventing some cancers. The daily consumption of vegetables should be guaranteed to be 400g, and more beans should be advocated.
4. make sure you eat meals on time, breakfast at seven or eight, lunch at 11-13:00, and dinner at 6-8.
Stop smoking and drink less
Science shows that smoking cessation can significantly reduce the risk of cardiovascular and cerebrovascular diseases, cancer and other diseases.
Long term excessive drinking is a risk factor for the occurrence of cardiovascular and cerebrovascular diseases. The amount of alcohol each male drinking no more than 25g, converted into alcohol is roughly: Wine < 100 to 150ml (equivalent to 2 to 3 or two), 250 (500ml < beer to half a catty to 1 kg), or 50ml (banliang liquor < 25 to 1 to two). Women are halved.
Insist on exercise
Often take part in physical activity, and the chances of cardiovascular disease, diabetes, and cancer decrease 2~3.
People is able to walk about 3000 steps a day normally. In addition, it is necessary to exercise another 30 to 1 hours a day to reach the target of physical activity. At 5~7 days a week, 30 minutes of moderate intensity activities are accumulated over 30 minutes a day, such as 4 thousand steps per day.
Annual physical examination
After 30 years of age, a physical examination should be done every year, and a physical examination should be done every six months after 50 years of age.
Weight control is an important link in maintaining the health of the heart, brain and blood vessels and preventing stroke and coronary heart disease.
Once you need to lose weight, you must step by step, usually 0.5 to 1.0kg a week, and reduce the quality of the plasma from 5% to 10% in 6 months to 1 years.
The time to sleep
A survey by the American Cancer Association showed that people who slept on an average of 7~8 hours a night had the longest life, and 80% of those who slept less than 4 hours per night were short – lived.
Older people over 60 years of age: sleep 5.5~7 hours a day.
30~60 year old adults: sleep for about 7 hours a day.
13~29 year old young people: sleep for about 8 hours a day.
4~12 year old children: sleep 10~12 hours a day.
The debugging of Psychology: maintain mental health
WHO believes that physical health, besides physical health, also requires mental health, including mental health, emotional health and even moral health.