In this rapidly changing society, people are under increasing pressure, and almost everyone is under different pressures, making life unbalanced and damaging physical and mental health. In recent years, the rise of civilization disease, which is not a lesion of an organ in the body, but a self-injury caused by lifestyle, but as long as you master the following points, you can live a long and healthy life.
<h1 class="pgc-h-arrow-right" data-track="2" what health guidelines should modern people follow >? </h1>
1. Food diversification
Food diversity is the basis of good health, and each person eats an average of more than 12 foods per day and at least 25 a week. Eat 300 to 500 grams of different kinds of vegetables a day, 200 to 350 grams of fruits, 50 to 100 grams of potatoes, 50 to 100 grams of miscellaneous beans and cereals. There are also 40 to 75 grams of aquatic products and livestock meat and 40 to 50 grams of eggs per day. Eat less or no more of processed, energy-dense carbohydrates such as biscuits and pastries, and eat less trans fatty acids.
2. Exercise more
Exercise not only loses weight and weight, but also benefits good health. Through exercise, it can stimulate the release of important neurotransmitters, such as brain-derived neurotrophic factors, norepinephrine and dopamine, which can promote the growth of brain cells and facilitate the function of brain cells. Exercise for at least 30 minutes a day, adhere to 4 to 5 times a week, according to the interests and physique to choose the appropriate sports, such as brisk walking, swimming and jumping rope, etc., can be pleasant body and mind, improve cardiopulmonary function.
3. Get enough sleep
Adults sleep enough for 7 to 8 hours a day, and have a 30-minute lunch break during the day, which is conducive to the repair of various organs in the body. Do not play electronic products for two hours before going to bed, provide a good sleeping environment, such as turning off all lights, closing curtains or wearing eye masks, etc., to avoid being affected by light and sound.
4. Meditate
Being overwhelmed by a large amount of information every day, whether you can pick useful information from the information flow determines whether you can identify opportunities or dangers. You can meditate and meditate, temporarily escape from the complex society, choose a quiet and undisturbed environment, sit cross-legged, and focus all your attention on breathing or concentrate on one position in the brain.
5. Embrace nature more
When you generally feel tired or tired, people always want to embrace nature. The development of social civilization has slowly isolated people from nature, especially the urban environment will activate the areas of the brain related to anger and depression. Nowadays, almost all cities have increased the area covered by green vegetation, and set up walking and cycling trails, not only to improve the environment, but also to improve the physical and mental state. During the holidays, you can ask friends to climb mountains or exercise in the woods, but you can't choose the morning, because the carbon dioxide released by plant breathing at night is not completely dissipated, reducing the oxygen content in the air, so it is arranged to be close to nature in the afternoon.
Tips
In addition to doing the above points, we must also expand the social circle, the simplest and most effective way is to communicate and express, but also to complete a task together, in the process of communication and common work can feel themselves, understand the value of their own existence. Usually practice taking a deep breath rhythm, or develop a good habit of writing a diary, and release emotions in writing, which can trigger inner emotions. In addition, talk to friends and family, make more positive and optimistic friends, and stay away from negative or consuming people.
Family doctor online special article, unauthorized reproduction
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