A healthy lifestyle, in the final analysis, is a daily attitude towards being responsible for your own body.
Research conducted by the World Health Organization has long ago clearly pointed out that among the various factors that affect our health, lifestyle and behavioral factors contribute as much as 60%. Such a figure can fully explain what kind of food we eat every day, how we exercise, and when we fall asleep. These seemingly inconspicuous habits are actually the key to determining the direction of health.
From "knowing" to "doing", active learning is the first step
Many people think that health knowledge is far away from them, or they don't remember to scroll through their mobile phones until they have physical problems.
In fact, proactively learning health-related knowledge and skills seems to equip the subject's body with a whole set of advance warning systems.
For example, by knowing the 66 specific contents contained in "Chinese Citizens' Health Literacy—Basic Knowledge and Skills (2024 Edition)", you will be able to know how to identify potential risks, know when to go to the hospital, and even provide basic first aid assistance to yourself or your family in the event of an unexpected situation.
Obtaining this knowledge is not difficult. The key point is to look for it from official channels, such as guidelines issued by the National Health Commission and information released by authoritative medical institutions. When you see "recipes" or "miraculous treatments" from unknown sources, you should be more careful and don't follow them easily.
The importance of eating three meals a day is more practical than taking any medicine
Diet is something we do every day, but whether we do it correctly will directly affect our physical condition.
According to the recommendations given in the "Dietary Guidelines for Chinese Residents (2022)", it is best to use cereals as the main food for three meals a day, with vegetables, fruits and potatoes placed on the table.
According to my personal experience, I need to eat as much as possible twelve kinds of food every day, and more than twenty-five kinds of food in a week. It sounds difficult. In fact, it can be easily achieved as long as the three meals are properly matched, such as adding some nuts to breakfast, asking for an extra vegetable for lunch, and replacing it with cereals for dinner.
It is particularly important to remind that the amount of salt and oil must be controlled. The daily intake of salt for adults should not exceed 5 grams, which is exactly the amount of a beer bottle cap after removing the rubber pad. The amount of oil should be controlled between 25 grams and 30 grams, which is roughly equivalent to two tablespoons.
When cooking, use more steaming methods and less frying methods. Gradually, you will find that light ingredients can still taste their original flavor.
At the same time, we distinguish between raw and cooked food, do not eat food that has deteriorated and eat one bite after another, and practice the CD movement. These specific and detailed links are actually protecting the health of ourselves and our families.
Getting your body moving is easier than you think
Many people get confused when they hear about sports, thinking that they have no time, no venue, and no equipment.
actually Moderate exercise It can be integrated into daily life completely.
Non-diseased adults can achieve good results as long as they do 150 to 300 minutes of moderate-intensity aerobic exercise, such as fast walking, swimming, and riding a bicycle, every week.
During the lunch break, I usually spend 20 minutes doing brisk walking. At night, I use the mobile app to carry out several sets of resistance exercises, such as push-ups and planks, each lasting 10 minutes, two or three times a week.
People are most afraid of sitting still for long periods of time. Every time you sit for an hour, even just getting up to stretch or get a glass of water can activate your blood circulation.
The key is to act according to your own physical condition. Don't blindly follow the trend and do high-intensity exercise. Once you feel uncomfortable, make timely adjustments because your body will give you the most realistic feedback.
Invisible mental health also requires careful care
We often focus on physical pain, but tend to ignore emotional fluctuations.
The simplest and easiest way to maintain mental health is not to set too high goals for yourself, and to position your expected value within the scope of your own capabilities.
Participating in more social activities, even volunteer activities in the community or online reading groups, can help people feel connected.
A friend of mine who I know mastered the method of meditation when he was under great pressure at work. He would spend ten minutes every day before going to bed to put himself in a state of relaxation, and the effect was remarkable.
When you encounter negative emotions, don't hold it in. Find someone you trust to talk to, or write it down. These are all good ways to vent your emotions.
If you notice that you have been in a low mood for a long time and have no interest in anything, then don't hesitate and seek help from a professional psychologist. This is as common as needing to take medicine when you have a cold.
Hygiene and sleep, the two lines of defense for maintaining health
When it comes to hygiene, the rules passed down from the older generations still seem to make sense.
Use fluoride toothpaste to brush your teeth in the morning and evening, wash your hands frequently, and change clothes frequently. Small things like these can block a lot of germs.
Cover your coughs and sneezes with a tissue or your elbow to protect yourself and respect others.
Open the windows at home for ventilation two or three times a day, and each ventilation lasts for 15 minutes. This can significantly reduce indoor air pollution.
Let’s talk about sleep. Too many people stay up late these days. In the long run, the body will really protest.
He has set a rule for himself, that is, he must put down his mobile phone before 11 pm. Adults must ensure 7 to 8 hours of sleep every day, and they also do not excessively catch up on sleep on weekends. This way, he gradually develops a routine.
If you sleep well, your mental state and work efficiency will be obviously different the next day.
In fact, a civilized and healthy lifestyle is not an enigmatic theory. It is hidden in the daily diet, in every moment when you get up and move around, and in every decision to go to bed early.
The 60% contribution rate mentioned by the World Health Organization is actually an initiative that is in the hands of each of us.
Don’t have the idea of reaching extremely high goals all at once. Starting from this starting day, pick one or two small habits and continue to do them, such as adding less salt to your meals, and getting up and doing some exercise every hour. You will find that your body will respond positively to you in its own way.
Health is something we should always take seriously.
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