Life habits seem small. Once they are formed and repeated day after day, they can be linked to health. Recently, the US “MSN health network” wrote an article pointing out that bad habits such as biting your nails, not eating breakfast on time, and always watching TV are not only bad for your health, but may even shorten your life by 10 years in the long run.
Snacks never leave your mouth. Some people like to eat melon seeds and biscuits, and never let their mouths idle. Ma Jianwen, chairman of the Guangdong Aijia psychological counseling Institute, pointed out that eating snacks can make people feel happy, reduce stress to a certain extent, and eliminate tension, anxiety and other emotions. But American nutrition expert willo yarosh said that if you eat snacks when you are not hungry, you will eat less for dinner, resulting in insufficient access to nutrients such as protein, vitamins and trace elements. Moreover, snacks are mostly high in salt, sugar and fat, which may increase the risk of cardiovascular disease. Ma Jianwen suggests that when you want to eat snacks, first ask yourself if you are hungry. If you are not hungry, you should resolutely stop, lock up the snacks or give them to your friends.
I ate too fast. With the rapid pace of society, people have to “speed up” their eating. Joanne hesling, a registered dietitian in the United States, said that eating too fast, the brain has no time to send a signal to secrete digestive juice, and the gastrointestinal tract does not have enough reaction time to accelerate peristalsis, which may lead to indigestion and even heartburn, abdominal distension and other symptoms. Over time, this bad habit may also lead to overeating and weight gain. Although the Chinese pay attention to “eating without speaking”, hesling suggests that finding a few friends to chat while eating can effectively slow down the pace of eating. If you can only eat by yourself, you should pay attention to the rhythm and put down your chopsticks after each bite.
I always neglect breakfast. Breakfast is the most important meal of the day, but lack of time, appetite, weight control and other reasons can always be an excuse for people not to eat breakfast. Skipping breakfast may cause gastritis, obesity, gallstones and other health problems. Research by Erlangen University in Germany shows that people who do not pay attention to breakfast will shorten their average life by 2.5 years. A study by umeo University in Sweden found that teenagers who do not eat breakfast are more likely to suffer from metabolic syndrome when they grow up, and increase the risk of diabetes, heart disease and stroke. Therefore, fan Zhihong, associate professor of the school of food science and nutrition engineering of China Agricultural University, reminds that it is very important to eat breakfast on time. For a high-quality breakfast, the nutrition matching should be “four haves and two noes”, that is, there are starch staples; There are milk, eggs and beans rich in protein; There are fruits and vegetables; I have a spoonful of nuts; Don’t fry food; Do not barbecue or smoke products.
I love biting my nails. Research has found that even if you wash your hands several times a day with antibacterial hand sanitizer, it is difficult to avoid bacterial invasion. If you are used to biting your nails, you are opening the door to bacteria. In addition, biting nails may break the skin, leading to inflammation such as onychomycosis. It can also cause problems with teeth or gums over a long period of time.
The TV won’t stop. The survey found that the average American adult watches more than 20 hours of television a week. Professor Mark Hamilton of the University of Missouri in the United States said that sitting for several hours every day and sitting in front of the TV after returning home would greatly increase the risk of lumbar spine disease, heart disease, type 2 diabetes and other diseases. Hesling said that sleeping in the sofa after supper can not burn the heat, easily get fat, and reduce endurance and brain activity. Australian research shows that even regular exercise can not make up for the negative impact of long-term meditation on health. Sitting for more than 3 hours a day may shorten your life by 2 years. Zhou Yingchun, chief physician of the Department of traditional Chinese medicine of the Southern Hospital of Southern Medical University, suggested that every hour you watch TV, you should get up and do some activities, such as doing housework.
Tobacco never leaves your hand. A lot of clinical evidence shows that smoking can increase the risk of cancer, stroke, asthma, lung infection, heart disease and other diseases. In particular, the bad habit of smoking in bed will greatly increase the risk of lung cancer. An article written by the US “smoking cessation center network” pointed out that with each cigarette smoked, life expectancy may be reduced by 5 minutes. Every 8 seconds, one person in the world dies from smoking. In addition, the research of Aristotle University in Thessaloniki, Greece, shows that smoking will weaken the sense of taste buds, greatly reduce people’s appetite for fruits and vegetables, and add more salt and sugar to meals to feel delicious, thus affecting smokers’ dietary health.
I always drink too much. Moderate drinking is beneficial to health, but excessive drinking will cause serious damage to the body. The US Centers for Disease Control and prevention investigated the causes of death of adults aged 20 to 64 from 2006 to 2010. The results showed that 10% of the deaths were related to excessive drinking. The report released by the World Health Organization shows that on average, one person dies from drinking every 10 seconds, and 60 diseases are attributed to unhealthy drinking. The incidence rate and mortality of diseases caused by alcohol are higher than that caused by smoking. Heart disease, stroke, hypertension, depression, memory loss, liver cirrhosis and other problems. Hesling added that alcohol is not low in calories, but also increases appetite, makes people eat more and become fatter.
My partner is unhappy. A survey shows that if men can’t get a satisfactory sexual life for a long time, the mortality rate will increase by 50%. If they can’t find a satisfactory partner, their life will be shortened by several months, and if they are single for a long time, their life will be shortened by 10 years. Therefore, Ma Jianwen suggested that if you find that your desire has decreased or you have not had a good partner for a long time, you should see a psychologist or consult a marriage expert in time.
I don’t get along well. Friends, colleagues, relatives… Everyone has to take care of many social relationships. If they are not handled well, they are likely to be entangled by “demons” such as anxiety and depression, and then induce bad habits such as lack of exercise and poor diet. A study by Tel Aviv University in Israel found that those who did not get along with their colleagues had a 2.4-fold higher risk of death; A study by Brigham Young University and the University of North Carolina Chapel Hill in the United States found that the risk of death of elderly people with a large number of friends decreased by 22%, because normal social interaction promoted the healthy operation of the brain.
I have trouble sleeping. According to the report of the US Centers for Disease Control and prevention, 35% of adults sleep less than 7 hours on average. Guo jueheng, director of the sleep and breathing center of Beijing Chaoyang Hospital Affiliated to Capital Medical University, said that 38% of people in China suffer from various sleep disorders. At present, there are 89 diseases related to sleep disorders, such as diabetes, stroke, heart disease, heart failure, hypertension, depression, obesity, etc. A study by Harvard Medical School in the United States shows that people who sleep less than 5 hours or more every night will have a significantly reduced life expectancy.
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