Ten suggestions to effectively walk out of sub-health

“Consciously unhappy, check-up without disease” is a state between health and disease, that is, neither completely healthy nor up to the diagnostic standard of disease. It is called “sub-health”, also known as the third state, also known as gray state, pre disease state, subclinical stage, preclinical stage and latent disease stage.

According to a global survey of the World Health Organization, only 5% of the world’s people are really healthy, and only 20% are sick, while 75% are in sub-health.

Sub-health is a dynamic process, which will never stay in the original state or change to the disease state, which is spontaneous; Or to change to a healthy state, which needs to be conscious, that is, it needs to pay a price and effort. This tells us an extremely important fact, that is, sub-health is reversible and can be returned to health through efforts.

American behaviorist Breslow et al. Conducted a five-year seven health behavior 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.

No 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 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.

Harmonious and moderate sexual life

The occurrence of many diseases, especially physical and mental diseases, is related to sexual depression. A harmonious and moderate sexual life can meet the normal sexual needs of the human body, increase the secretion of endorphins during sexual intercourse, increase the vitality of natural killer cells and giant cells, delay the decline of sexual organs, and be beneficial to health.

The so-called harmony of sexual life means that both husband and wife get pleasure and sexual satisfaction in the process of sexual intercourse. The frequency of sexual life varies according to people, age, health status and mental status, and it is generally based on the principle of not feeling tired the next day after sexual intercourse. In addition, we should pay attention to sexual hygiene and oppose sexual promiscuity and promiscuity.

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.

I want tea

Tea is one of the three internationally recognized health drinks and a rare anti-cancer beverage. Tea contains more than 500 chemical components, and it also contains rich bioactive substances. Tea has more than 60 health-care functions and more than 20 medical effects, such as promoting saliva and quenching thirst, reducing food intake, lowering Qi, relieving greasiness, reducing fat, relieving alcohol, benefiting water, relieving constipation, clearing heat and detoxifying, curing dysentery, preventing dental caries, improving eyesight, removing phlegm, calming nerves and eliminating annoyances, and promoting health and longevity.

Research from modern medical science has also proved that tea can prevent dental caries, treat bacillary dysentery, detoxify, reduce fat, diuresis, detumescence, resist arteriosclerosis, and even have anti mutation, anti-cancer and radiation functions. In addition, tea also has anti free radicals, anti-aging effects, blood pressure and lipid-lowering effects. Drinking tea is beneficial but harmful, but don’t drink strong tea. Don’t drink tea immediately after dinner.

Indoor hygiene

First of all, the living room should have sufficient light. In addition to regulating temperature, humidity, cleaning and purifying the air and killing bacteria, the ultraviolet rays in the sunlight can also promote the absorption of vitamin D by the human body, thus promoting the absorption of calcium by the intestine.

Second, the room should be ventilated. A person needs 20-30 cubic meters of fresh air every hour. The volume of a 15 square meter room or office is about 40.5 cubic meters. As long as there are two people, they need to change the air every one hour or so to ensure that the indoor air is fresh and oxygen is sufficient.

Third, the decoration should be simple. Modern people pay more attention to interior decoration, but all kinds of paints and materials used in decoration often contain harmful and toxic substances such as formaldehyde, phenol, asbestos dust, etc. after absorption, people will suffer from insomnia, allergy, etc., and even serious diseases. So the decoration should be simple.

mental health

The ancients said, “worry hurts the body, and happiness leads to longevity.” spirit and emotion play a key role in human health and aging. Modern people are often in a nervous state psychologically, with heavy work burdens and great mental pressure. Continuous psychological tension and psychological conflict will cause mental fatigue, reduce work efficiency, reduce immune function and easily lead to diseases.

It is worth noting that bad psychology leads to illness, which is usually the result of some insignificant emotional fluctuations accumulated over time. Unpleasant psychological emotions also affect immune function, weaken the body’s ability of “immune surveillance”, and easily cause cancer or other diseases.

The human body is composed of about 60 trillion cells, of which more than 20 cells are mutated every day. People with strong immune surveillance function can rely on their own strength to devour abnormally divided cells, so as to eliminate the scourge of cancer. On the contrary, with low immune surveillance ability, mutant cells will survive. Over time, cancer will occur, which shows the importance of maintaining mental health.

How can we maintain mental health? To sum up, there are three sentences: contentment is joy, helping others is joy, and self-reliance is joy. Only in this way can we have a good mood every day and live a healthy life every day.

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