How many do you have? The latest ten healthy lifestyles, stay away from chronic diseases starting now
often sing
You may not know that singing is not just an entertainment activity, but its benefits to the body are comparable to those of running and swimming. Foreign scientists once compared 20 elderly singers with people of similar age who did not sing, and found that the singers had more developed chest wall muscles and significantly better cardiopulmonary function. You need to control your breathing when singing, which is equivalent to a deep exercise for the lungs.
For those who don't have time to exercise, singing is a cost-effective alternative. Taking time out two or three times a week to sing for half an hour each time can not only relieve stress, but also enhance cardiorespiratory endurance. Next time you go to a KTV, don't just scroll through your phone, pick up the microphone and sing loudly.
helpful
It’s true that helping others can make you live longer. Research has found that truly helping others is equivalent to four more years of life. This is because the act of helping others stimulates the "nursing behavior system" in the body. This system can reduce the secretion of stress hormones while promoting the release of "intimacy hormones", allowing the body to repair and relax.
Last year, there was a retired teacher in Beijing who insisted on going to the community every week to teach the elderly how to use mobile phones. When he went for a physical examination, he found that his blood pressure had become much more stable than before. In fact, you don’t need to make a big contribution, such as giving up your seat to others on the bus or helping a neighbor carry groceries. These small things can make you gain health.
Be more social
Locking yourself up at home alone and not going out is tantamount to chronic suicidal behavior. Research data shows that women who are socially isolated have a 75% higher risk of death than socially active women, while the risk for men is 62% higher. Humans have always been social animals by nature, and a lack of social activities for a long time will affect the function of the immune system.
Nowadays, many people lie down to check their mobile phones as soon as they get off work, and do not invite friends to meet up on weekends. In Shanghai, a survey showed that elderly people who participated in social activities at least once a week were 40% less likely to suffer from depression than those who were withdrawn. Even just chatting through WeChat is much better than completely closing yourself off.
Go to bed early
Among young people, staying up late has become the norm, but this does not mean that it is without cost. For example, health is being overdrawn. Going to bed early and getting up early can strengthen your immunity and effectively resist cold viruses. More importantly, those who are chronically sleep deprived have a significantly increased risk of high blood pressure, a significantly increased risk of heart disease, a significantly increased risk of stroke, and a significantly increased risk of diabetes.
There is an Internet company in Shenzhen that once made statistics. For employees who often work overtime until early in the morning, the abnormality rate during annual physical examinations is as high as 85%. However, those who always insist on going to bed before 11pm have significantly better physical indicators. Don’t stay up late at night while applying the most expensive facial mask. Maintaining a regular schedule is the most ideal way to maintain your health.
brisk walking
Walking is the simplest and most effective way to exercise. Studies have found that middle-aged and elderly women who walk briskly for 30 minutes to 1 hour a day can reduce the risk of stroke by 40%. People who walk a lot usually have larger gray and white matter volumes in the areas of the brain responsible for memory and thinking, and have a lower risk of cognitive impairment. People who walk a lot usually have larger gray and white matter volumes in the areas of the brain responsible for memory and thinking, and have a lower risk of cognitive impairment. This is the condition of people who walk a lot.
There is a 65-year-old man in Hangzhou who insists on walking five kilometers every day. After three years, his fatty liver has disappeared and his blood pressure has returned to normal. There is no need to go to the gym or purchase related equipment. Just put on comfortable sports shoes and start walking on the way to and from get off work or after dinner, and the results will be obvious immediately.
Sit quietly and think
Please set aside half an hour for yourself every day to meditate. The benefits are beyond your imagination. Eliminating distracting thoughts while meditating can calm over-excited nerves and is very effective in relieving neurological headaches. Studies have also shown that people who persist in meditating for a long time generally have lower blood pressure than their peers.
A business executive in Guangzhou said that in the past, he relied on taking sleeping pills to fall asleep, and then changed it to meditating before going to bed. After two months of persistence, not only the quality of sleep was improved, but also the migraines that had existed for many years were significantly alleviated. When you are upset in the summer, sitting quietly can truly make you experience what is called "a calm mind and a natural coolness".
Eat less meat
In today's people's dietary structure, the proportion of meat is too high, causing the onset of fatty liver and hyperlipidemia to become younger and younger. The eating habit of eating more vegetables and less meat can ensure the intake of low-fat and low-cholesterol foods, thereby avoiding fat accumulation in the liver. In addition, vegetables are rich in vitamins and active polysaccharides, which play a vital role in enhancing the body's immunity.
There is one rule to keep in mind when eating. After eating one bite of meat, followed by three bites of vegetables, and so on. This can not only satisfy the appetite, but also ensure the intake of vegetables. A nutrition doctor in Chengdu has used this method to help hundreds of patients achieve successful weight loss results, and liver function indicators have also been significantly improved.
bask in the sun
The fear of getting tanned is the reason why many people avoid walking in the sun. However, this precisely causes the body to lose a key source of nutritional supply. Studies have found that men who are regularly exposed to the sun are more than half as likely to develop prostate cancer as men who are not exposed to the sun. The reason for this is that sunlight exposure can cause the body to synthesize vitamin D with an activating effect, thereby inhibiting the growth of cancer cells.
It is enough to bask in the sun for 15 to 20 minutes before 10 am or after 4 pm every day. An orthopedic doctor from Wuhan reminded that many young people suffer from osteoporosis because they stay indoors all day without seeing the sun at all. Don’t always hide under a sunscreen umbrella. Moderate exposure of your skin to the sun is extremely important for bone health.
Rest after meal
After a meal followed by strenuous exercise or intense work, this is a kind of damage to the digestive system. At this time, the body urgently needs to collect blood to the digestive organs. If it is forcibly distributed to the limbs and brain, it will cause indigestion and stomach discomfort. If this continues for a long time, stomach problems will come sooner or later.
The correct approach is to sit quietly or walk slowly after meals for 15 to 30 minutes. A gastroenterologist in Nanjing suggested that half an hour after lunch should be reserved for rest instead of working at the desk immediately. Walking is also a good choice, just don't go too fast and let your body have time to process the food you just ate.
puff out your chest
Walking with your head bowed and stooped looks like a lack of energy, and it will cause greater damage to the spine. Many people hunched over every day, and their spines bear uneven pressure for a long time, so back pain often comes to their doorstep. When you walk with your head raised and your chest raised, your spine is at its natural physiological curvature, and the load is minimal at this moment. In this state, cervical and lumbar spondylosis can be effectively prevented.
A rehabilitation therapist from Beijing pointed out that among the patients with low back pain symptoms he receives every day, more than 70% of the patients have poor posture problems. When walking, you should consciously spread your shoulders and retract your chin slightly. If you continue to do this for a few weeks, you will find that your waist is no longer as sore as before, and you will look more upright and energetic.
How many of the above ten healthy lifestyles have you achieved? Please disclose your living habits in the comment area. If you find it helpful, you may like it and forward it to your family and friends.
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