American behaviorist Breslow et al. Conducted a five-year seven health care behavioral intervention study on 6928 California adults. These seven health behaviors include: 1. Sleep 7-8 hours every night; 2. Don’t forget to eat breakfast every day; 3. Do not eat snacks outside three meals a day; 4. Control body weight and keep normal; 5. Moderate exercise; 6. Non smoking; 7. Moderate drinking. The results showed that the average life expectancy of those who could do 6-7 items was 11 years longer than that of those who could only do 3 or less. Combining with the national conditions of China, the author puts forward ten suggestions of “going out of sub-health and maintaining a healthy level” for readers’ reference.
sleep 7-8 hours a day
A healthy body comes from sleep. Without enough sleep, there is no health. Some scientists have observed and told us that from 10:00 p.m. to 2:00 a.m., it is the best time for the human body to have the most vigorous material synthesis, the least decomposition and the recovery from fatigue; It is also the time when the two “national defense” forces in the human body, B lymphocytes and T lymphocytes, grow most vigorously. When B lymphocytes and T lymphocytes are strong, the human body’s disease resistance is strong, and there will be fewer and no diseases. In addition, it is also a critical moment for the renewal of cells in all organs except cells in the whole body. If the human body misses this period, the damage to health is incalculable.
don’t forget to eat breakfast
Breakfast is like tonic. No matter how much you eat for breakfast, you won’t get fat. In the early years, the world held a breakfast conference in the United States. Nutrition authorities in various countries studied breakfast around the world and concluded that eating breakfast is conducive to improving memory, learning, work efficiency and health. What is a nutritious breakfast? It is generally believed that the breakfast containing the following four or five kinds of food is a healthy breakfast. That is, 100g of grain (preferably miscellaneous grains and coarse grains); 1 bottle of milk; One egg (avoid fried poached eggs and scrambled eggs); Proper amount of vegetables; One fruit.
do not eat snacks outside three meals a day
Eating can lead to health and disease. Therefore, first of all, the nutrition of three meals a day should be balanced and appropriate, that is, don’t be partial to eating, eat everything, and don’t eat too full. Only in this way can the human body’s demand for seven nutrients be met, and health can be guaranteed. It should be pointed out here that the human spleen and stomach is the “biochemical source of Qi and blood” of the human body and an important organ for digestion and absorption of nutrition. If you have to eat a lot of snacks in addition to three meals a day, on the one hand, it will increase the burden of the gastrointestinal tract, make the human body absorb too much nutrition, and increase the risk of hyperlipidemia and diabetes; On the other hand, it is easy to damage the spleen and stomach. Of course, replacing three meals a day with snacks violates the principle of balanced nutrition.
moderate exercise
Proper exercise is an important factor to maintain the coordination of mental and physical strength, prevent and eliminate fatigue, prevent sub-health, and prolong life. Here is a special reminder: when you are tired to the extreme, you should not suddenly think that “life lies in exercise”. When you are tired, what the human body needs is rest, not exercise. At this time, exercise is only harmful to the human body. The scientific attitude towards sports is “persistence and moderation”. Moderation is to feel warm in winter and sweat a little in summer after exercise, but not feel flustered. Never stop exercising. Once you exercise, you will be sweating, panting, heartbeat and shortness of breath. This is not good for your health, but harmful, and even may cause accidents.
no smoking
Smoking is harmful but not beneficial. Scientists tell us that one mouthful of smoke contains 20 trillion oxygen free radicals (oxygen free radicals are the source of all diseases). Each cigarette smoking will reduce the average life by 5 minutes, and the average life-long smoking will reduce the average life by about 18 years. According to the survey, compared with non-smokers, those who smoke more than 20 cigarettes a day have a 3-10 fold increase in oral cancer; Esophageal cancer increased 2-9 times; Bladder cancer increased 7-10 times; Pancreatic cancer increased 2-5 times; Kidney cancer increased 1-5 times; Other cancers increased 1-4 times; The incidence rate of coronary heart disease is 2-3 times higher; The incidence rate of tracheitis is 2-8 times higher. Smoking, obesity and unreasonable diet are the three major risk factors for hypertension.
drink less
The main component of alcohol is ethanol. Moderate drinking has an exciting effect on the human body, which can expand blood vessels, strengthen circulation, cheer up spirit and relieve fatigue; Wine also stimulates taste and smell; Drinking a small amount of “aperitif” before meals can improve appetite and is beneficial to health; After 60 minutes of moderate drinking, it can increase insulin in the body and improve digestive function. Small amount of drinking refers to: half a bottle of beer, 100g of wine and yellow rice wine, not more than 200g; It’s better not to drink Baijiu. If you have to drink it, you can’t drink it for 25 grams, and it can’t exceed 50 grams. However, alcoholism or alcohol addiction are harmful to health. Chronic alcoholism can cause liver damage, alcoholic cirrhosis and even liver cancer. Excessive drinking can lead to acute alcoholism, and serious cases can lead to cardiac arrest, respiratory arrest and even death.
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