No.1 manual brushing is cleaner
The electric toothbrush gives you a false sense of security. You think that as long as you put it in your mouth, everything will be OK. But Luke cascarini, a consultant at North West National Medical Service Trust hospital in London, believes it is better to use an ordinary toothbrush. Using an electric toothbrush may lead to the neglect of some areas in the mouth. When using a manual toothbrush, we will more consciously clean every part of every tooth, especially the junction between teeth and gums. As long as you brush your teeth one by one for two minutes at a time, the effect of using a toothbrush manually is no less than or even better than using an electric toothbrush.
No.2 ice compress is more effective for back pain
When we have back pain, we are usually used to hot compress the affected part, but Tim, an expert of the British Chiropractic Association, said that ice compress is better. He believes that there is a widespread misconception that ice slows blood flow, so it may make inflammation and pain worse. In fact, on the contrary, heat may aggravate inflammation and aggravate patients’ pain. Heat will dilate blood vessels and increase blood flow, which will reduce muscle spasm. But muscle spasm can just protect the injured part and prevent joint inflammation. If you apply hot compress to the pain, the protective spasm will disappear, which may further damage the joints. Although the pain and spasm may disappear for an hour or two after hot compress, it will only get worse after that, because you stimulate the affected area. In contrast, Tim said, ice can numb affected areas, constrict blood vessels and expel substances that cause inflammation. Then, the blood vessels expand again, allowing fresh blood to flow, reducing pain and inflammation.
No. 3) 8 cups of water is not a hard standard.
The European Food Safety Agency recommends that women drink 1.6 liters (about 8 cups) of water every day and men drink 2 liters (about 10 cups) of water every day. Many people drink water according to this standard, but Dr. Sarah Schenk, an independent nutritionist, pointed out that the daily water consumption refers to not only clean water, but also other liquids. So we don’t have to force ourselves to drink a lot of water. When calculating our daily water consumption, we must not neglect drinks such as soup, tea and coffee or liquid food. Many people believe that drinking coffee will cause the body to lose water. But in fact, coffee is a stimulant, which can only make people want to go to the toilet more, but it is not a diuretic and will not make you produce more urine. So how much coffee you drink is equivalent to how much water you drink, and you won’t lose any water.
No.4 lose weight don’t eat too much breakfast
“If you want to lose weight, you must have a good breakfast.” But is it really the case? There is no convincing evidence that if you don’t eat breakfast, you will eat more in the next day. Although there are various studies that show that eating cereal for breakfast helps to lose weight – the idea is that breakfast helps to start the metabolism of the body, thereby burning calories; Breakfast can also prevent us from eating too many snacks, because we won’t be hungry all morning. However, Dr. David Ashton, medical director of the British healthy weight clinic, made it clear that it is OK not to eat breakfast for weight loss.
Ashton himself usually doesn’t want to eat anything in the morning, so he doesn’t eat breakfast. He believes that even if you don’t force yourself to eat breakfast, a person’s metabolism can still proceed. At present, there is no convincing evidence that missing breakfast will lead to an increase in total calorie intake in a day. The most important factor that determines our caloric consumption is the ratio of fat to muscle, because muscle consumes energy when you rest. Compared with eating a big breakfast, increasing your muscle content is more conducive to losing weight.
No.5 migraine don’t take medicine in a hurry
The standard advice is that as soon as you feel the symptoms of migraine, you should take painkillers such as ibuprofen as soon as possible to alleviate the headache. But Dr Andrew Dawson, a headache expert at King’s College Hospital in London, said that he would not do this himself, but drink a few pints of dehydrated water (one pint of water is about 0.5 liters) to get rid of his headache. Although he doesn’t know why drinking water is effective in treating headaches, sometimes dehydration does cause headaches. Therefore, if you have symptoms of migraine, you may as well drink water first. If it is useless, take ibuprofen again.
No. 6. Don’t sleep for 8 hours.
Sleep quality is the most important thing. Six hours of undisturbed sleep is better than ten hours of restless sleep. Therefore, if you can easily get a good night’s sleep, it’s OK to sleep less than 8 hours. Professor Jim Horne, director of the sleep research center of Loughborough University in the UK, said: “it is a misunderstanding that everyone needs 8 hours of sleep.”
Professor horn added that if you feel sleepy all day, it is really possible that you do not get enough sleep; But if you are awake all day, no matter how long you slept the previous day, you don’t have to worry about your lack of sleep. In addition, it’s normal to feel sleepy only at noon, and you don’t have to worry about your lack of sleep. Taking a nap in the afternoon is a very good habit, because according to our biological clock, we need long sleep at night and short sleep in the afternoon. A 20 minute nap in the afternoon can refresh you all afternoon. This kind of siesta is not deep, so it will not affect sleep at night.
No. 7) don’t be too obsessed with BMI.
Measuring body mass index (BMI) is one of the criteria used by doctors to evaluate whether a person’s weight is normal. However, John dillin, a sports injury surgeon at Carrick Glenn hospital in England, believes that waist circumference measurement is more important. Take Dr. dillin himself as an example. During his professional football career, he gained muscle and weight, and his body mass index increased to 30, reaching the standard of obesity. In fact, he only has 7% fat. Therefore, body mass index can not truly reflect the overall health status. A more accurate method is to evaluate your health through your waist circumference, because too much fat in the waist will increase the risk of diabetes, heart disease and cancer. If your waist circumference exceeds the standard, your risk of health problems will be higher. The waist circumference of men is within 37 inches (93.98 cm), and that of women is within 31.5 inches (80.01 cm).
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