Many diseases gradually surfaced after middle-aged and elderly people, but the germination of the disease may be at a young age. We must pay attention to the early signs of some diseases and never be careless, otherwise the consequences they bring are usually terrible. If we can't confirm some disease signals, we must go to the hospital in time for necessary examination. Keeping good living habits and regular health check-ups can effectively prevent diseases. If you are sick, you can also nip it in the bud. This is the most important link in health preservation, and it is also a prerequisite for the body not to get sick.
As early as in Neijing, China put forward that "healthy qi should be kept inside, and evil should not be done", that is to say, only by improving one's disease resistance can one not get sick. Only when your body is strong enough, diseases can't come near you, let alone disturb you.
Keeping a correct health-preserving way can not only make people healthy, prevent and treat diseases, but also prolong life.
1.Health comes from a civilized lifestyle.
Everyone wants to live a long and healthy life, but not everyone knows how to get healthy. Some people pin their hopes for health on "tonic". In fact, according to the theory of Chinese medicine, "deficiency makes it up", and only those who are physically weak need tonic. Some people think that medicine tonic is not as good as food tonic, and big fish and big meat every day. In fact, the cream tastes thick and hurts the spleen and stomach.
So, how can we get healthy? Experts believe that health comes from a civilized and healthy lifestyle.
As far as diet is concerned, the Han nationality is mainly composed of cereals and vegetables, which is indeed a "green food". However, protein is a little insufficient, so in the "vegetable basket project" in some areas, the measures of changing cereals into eggs, milk and meat have been adopted. However, in economically developed areas, residents' fat diet is too much. High-fat diet leads to hyperlipidemia, which is the root of arteriosclerosis, and arteriosclerosis can cause cardiovascular and cerebrovascular diseases, which is the main killer of people's health in China. High-fat diet also increases the incidence of colorectal cancer, breast cancer, fatty liver and gallstones. High salt is also a problem in Chinese people's diet. Too much salt intake can increase the incidence of hypertension, damage gastric mucosa, increase the incidence of gastritis and gastric ulcer, make carcinogens easy to invade, and cause high incidence of gastric cancer. Therefore, a low-fat and low-salt diet should be advocated. Fresh vegetables are rich in vitamin C, which can inhibit the formation of some carcinogens. Fruits, such as citrus, also contain flavonoids, which have anti-cancer effects, so it is necessary to advocate eating more fresh vegetables and fruits.
Smoking is a bad hobby. The risk of lung cancer, laryngeal cancer, esophageal cancer and bladder cancer in smokers is 8 times, 6 times and 4 times higher than that in nonsmokers 10. It is easy to get coronary atherosclerosis, the incidence of cardiovascular disease increases, and smoke destroys bronchial mucosa epithelium, which is easy to get chronic bronchitis. Alcohol damages the liver, occasionally it is acceptable (such as drinking wine, avoiding drinking hard liquor), and alcoholics can cause alcoholic cirrhosis. Alcohol is a cancer-promoting substance. Those who continue to drink alcohol after hepatitis have an increased incidence of liver cancer, so smoking should be quit and alcohol should not be drunk.
Lack of exercise is also the main drawback in modern life. There is an elevator upstairs, a car when going out, hands-free laundry, and a microwave oven to eat can make a living, which not only lacks exercise, but also simplifies general labor. People's physical fitness will deteriorate after a long time, so muscle weakness, osteoporosis, fat accumulation. Obesity, lumbar spondylosis and cervical spondylosis followed. Therefore, sports is also a sign of civilized life. Of course, the amount of exercise should vary from person to person, but perseverance is what everyone should do.
A civilized and healthy lifestyle also includes an understanding of health and disease. If some units organize employees to have health checkups, some people are reluctant to take part, thinking that there is no need to find out what is wrong with them. In fact, diseases exist objectively, and many diseases are better diagnosed and treated early. If you have the opportunity to have a physical examination, you should naturally take an active part. Another example is that some people suffer from some chronic diseases, such as hypertension and diabetes, and there are no special symptoms in a short time, so they ignore them. After a long time, various complications appear, or stroke hemiplegia, or neuritis and gangrene of feet, and it is too late to regret. Some people have heard that some diseases need lifelong treatment, and they think that if they can't be cured anyway, they will leave it alone. Even some patients with hypertension have developed headaches and only take cold water to relieve them. In fact, hypertension, diabetes, etc., as long as serious treatment, blood pressure can be completely reduced to normal levels, blood sugar can also be maintained normal, and you can live like a normal person.
2. Bad habits are a healthy "casino"
The World Health Organization pointed out that the worst thing for human beings in the 2 1 century is not AIDS, nuclear weapons, plague or cancer, but bad living habits. Bad habits are healthy casinos, and the damage to health is produced unconsciously and over time.
If some people believe that "a cigarette after a meal is as happy as a fairy," they don't know that smoking immediately after a meal can aggravate the harm of tobacco. Because the digestive tract is congested after eating, the absorption function of the gastrointestinal tract is strengthened, and the absorption of toxic substances in smoke is increased. Some people are addicted to alcohol, and they must drink every meal. The incidence of cardiovascular disease is as high as 59%, and the incidence of cirrhosis is 7 times higher than that of normal people. Some people are prone to habitual constipation if they have irregular stools, or if they are reluctant to understand. Toxic substances in feces can not be discharged in time, which can cause intestinal self-poisoning, manifested as listlessness, dizziness, anorexia, abdominal distension and belching, and can induce colon cancer. Constipation is also a hidden danger for patients with cardiovascular and cerebrovascular diseases, and it is easy to induce angina pectoris and cerebral hemorrhage. Some people often watch movies all night, play mahjong and poker until late at night. In this way, the biological clock in the body will be disturbed, and the function of the nervous system will be disordered, which is easy to induce neurasthenia, hypertension, ulcer and so on.
In daily life, we should choose a scientific and healthy lifestyle and make it a habit. Eat regularly, work regularly, sleep regularly, exercise regularly, defecate regularly, drink less and don't smoke. Good habits are a healthy "bank", and you can extract "health interest" from "health savings" and enjoy it for life. People should control their habits, and never let them control themselves.
3. Good nutrition is the guarantee of resisting aging and prolonging life.
Yu Ruomu, a nutritionist in China, said: "Illiteracy is10% and nutritional blindness is 90%." Many people don't eat when they have something, but they get sick.
There is a certain proportion of nutrients needed by the human body, so we can't blindly overeat or partial eclipse at will. Overeating can lead to obesity, and obesity is a risk factor for cardiovascular and cerebrovascular diseases, diabetes, fatty liver, cancer and other diseases. People who overeat and are overweight live 3 ~15 years shorter than normal people. Partial eclipse causes some nutrients to be excessive, while others are insufficient. Nutritional deficiency can cause nutritional edema and a series of diseases such as anemia, night blindness, beriberi, pellagra, scurvy and rickets. An ancient poem says, "It's not expensive to cook a dragon and a phoenix. I advise you to be omnivorous." Modern nutritionists' research shows that there are more than 50 kinds of nutrients necessary for human body, and none of them can provide all the nutrients needed by human body in natural food. Even if it is recognized as a good nutritional product like milk and eggs, it is inevitable that there will be a "fly in the ointment." Therefore, we can't just eat certain foods to meet all the nutritional needs, but we should eat different foods according to the needs of the body, and give play to the complementary or synergistic effect of "learning from each other's strengths". Therefore, if you want to have good nutrition, you must not be picky about food or partial eclipse. In the daily diet, there are staple food, non-staple food, meat dishes and vegetarian dishes. To achieve the combination of coarse and fine, meat and vegetables, that is, to take rice, wheat and beans as staple food, all kinds of meat and vegetables as colorful non-staple food, and then to supplement some fruits, the five internal organs can be fully nourished, full of qi and blood, anti-aging and longevity.
4. A good mood is an immune agent to prevent diseases and prolong life.
Some people are often angry, excited, worried, angry and even furious about trivial things. Modern medical research shows that this kind of bad mood is actually the biggest damage to physical and mental health, and it is a "through train" for premature aging and premature death. If left unchecked, even the best living habits and nutrition can't achieve the goal of health and longevity. Modern mental health provides people with such enlightenment: a good mood is an immune agent to prevent diseases and prolong life. Marshal Zhu De once said in a poem, "Happiness is courage. You can have a broken belly for anyone to drill into, and there are always boats crossing people in your belly." With such a broad and open-minded mind, a person can "take it up and let it go" when something happens, and can dispel the dark clouds that haunt him, such as worries, troubles and depression. There will be no "hard things" and his spirit will naturally be relaxed and happy. "There are hundreds of rivers, and tolerance is great." A broad-minded person can forgive others' mistakes, think of others' merits, help others' shortcomings, promote others' strengths, gain others' trust and friendship, and be happy in life, so that disasters and diseases will not be born and longevity will last forever. How can a person live a long life if he is petty, indulgent to himself, critical of others, jealous of their virtues, envious of their abilities, mocking their shortcomings, laughing at their mistakes, inviting resentment everywhere, worrying a lot, and unhappy? A good mood is a poem, a song, a painting, a driving force to inspire the sails of life, and a nectar that nourishes the viscera.
5. Seven "culprits" that promote the aging of modern people
Noise pollution: living in the city is seriously affected by noise, causing insomnia, irritability, cough, chest tightness, chest pain and so on.
Smoking and alcoholism: Medical scientists have found that facial skin wrinkles of smokers appear 2-3 years earlier than those of non-smokers on average from the age of 20. Women smokers are even worse. Long-term alcoholism can lead to chronic alcoholism, causing gastrointestinal ulcers, liver cirrhosis, liver cancer and so on.
Improper diet: long-term irregular diet, uneven hunger or spicy partial eclipse, and insufficient intake of multivitamins in vegetables will affect the normal physiological metabolism of the human body, thus accelerating the process of aging.
Long-term indulgence: Chinese medicine believes that kidney storing essence is the foundation of life, and kidney essence damage will inevitably affect life span, which is most likely to lead to premature aging. Long-term indulgence in sexual life will lead to kidney essence deficiency, yang deficiency and premature aging.
Watching TV for a long time: Watching TV for a long time will cause skin pigmentation, freckles, insomnia, dreaminess, impatience, physical decline over time, and impaired immune function, leading to aging.
Bad mood: any bad mood, such as disappointment, depression, depression, jealousy, anxiety, sadness, pessimism, etc., will damage physical and mental health and lead to premature aging if it cannot be solved for a long time.
Living alone: The conjugal love of husband and wife can lead to a long life. Widows and widowers, who are left alone, often feel inferior and feel sorry for themselves, and suffer too much psychological pressure, which leads to premature psychological aging.
6. Negative ion anti-aging
The younger you are, the faster your physical strength will recover. If the child falls, pat his ass, get up and leave; But the old man fell and patted his ass, but he was still lying there. It turns out that negative ions account for 80% and positive ions account for 20% in children; But after the age of 40, the positive ions will increase greatly, while the negative ions will decrease gradually. What's more, living in the city, we have no chance to absorb negative ions. When walking on the asphalt road, it is easy to get heatstroke. At this time, we have understood the reason: the yellow soil or grassland will release negative ions, while the asphalt road will release positive ions.
Traditional medicine in China believes that when yin and yang (that is, positive and negative in the west) are out of balance, all diseases will easily occur. Negative ions are sucked away, which is called oxidation; After the reunification, it is called reduction. People get sick because the speed of oxidation exceeds the speed of reduction. And the extreme of oxidation is death. The secret of health is to reduce oxidation and increase reduction. The easiest way to increase negative ions is to often walk barefoot on the grass, because the earth itself will release negative ions (called collecting gas from the ground in Qigong). Supplementing negative ions can restore health, which is especially helpful for patients with diabetes, hypertension, heart disease and cancer. Patients with hypertension recover the fastest. As long as they walk barefoot on turf, wood or pebbles or wear sandals for half an hour every day for two weeks, there will be great differences. If we go to nature, we will find that we can only walk for half an hour, but we can walk for two hours here, and the more comfortable we walk, the more enjoyable we walk, and the more energetic we walk. Because the body absorbs negative ions released by nature.
7. Teach you to enhance your immunity
A person's disease resistance is mainly due to internal factors, but to a great extent, it can't be separated from external factors. Therefore, experts suggest that appropriate external conditions should be created to enhance the body's immunity.
(1) Eat herbal foods reasonably: These foods can balance human functions, regulate endocrine, stabilize the immune system, remove harmful substances that sneak into the body, protect the immune system, and provide vitamins, minerals and other special nutrients to nourish the immune system. Therefore, it is beneficial to reasonably eat hawthorn, ginger, oranges, mushrooms, soybeans, ginseng, fungus, loofah and other herbal foods.
(2) The quality of sleep is better: during sleep, a sleep factor called muramic acid will be produced in the human body, which can promote the increase of white blood cells, activate macrophages and enhance the detoxification function of the liver, thus eliminating the invading bacteria or viruses. It is not advisable to "burn the midnight oil" frequently.
(3) Eating fruit before meals: According to the observation of immunologists, the stimulation of cooked food after meals will make the immune system in the body have the illusion of "wolf coming", and mobilize the whole body to "protect the soil" to strengthen the alert, which often damages the immune system and reduces immunity. If you eat fruit 1 hour before meals, you can eliminate this bad stimulation of cooked food and protect your immune system.
(4) Eat raw vegetables: Vegetables contain a lot of interferon inducers, which have the effects of preventing diseases and cancer. However, this beneficial component of vegetables is very delicate, not resistant to high temperature, and it is unstable at 100℃. Therefore, eating raw cucumbers, celery, tomatoes, lettuce, etc. is delicious and can get a lot of nutrition.
(5) Reasonable sun exposure: Ultraviolet rays in sunlight can stimulate T- dehydrocholesterol in human skin to be converted into vitamin D.. Don't underestimate this very common vitamin. Only 0.009 mg per day can enhance immunity 1 times.
(6) Laugh more often: Laughter can stimulate many immune-related chemicals in the human body, such as catecholamine, so as to enhance immunity. Laughing often can keep people young and energetic.
(7) Physical exercise: Exercise can increase interleukin in blood, thus enhancing the activity of natural killer cells and eliminating viruses and cancer cells. However, moderate exercise is better, while high-intensity strenuous exercise will weaken immunity, so exercise must be moderate.
8. Health starts with small things around you.
(1) Eat a breakfast with reasonable nutrition: Many studies show that if a person eats a nutritious breakfast in the morning, it can not only improve the brain reaction speed, but also improve the study and work efficiency of the day.
(2) Eat vegetables and fruits every day: A survey shows that people who eat more vegetables and fruits are much less likely to suffer from cancer and heart disease than others.
(3) Exercise for 30 minutes every day: Many studies have pointed out that exercising for 30 minutes every day can not only prevent many diseases, such as heart disease, diabetes, osteoporosis, obesity, depression, etc., but also make people full of hope and enhance their self-confidence.
(4) Clean the nasal cavity every day: When washing your face every morning, remember to gently suck cold water into your nasal cavity for cleaning. This is a measure to kill two birds with one stone, which not only stimulates the nasal cavity but also cleans it. After such daily practice, the nasal cavity gradually gets used to the low temperature, and if cold air invades, it will be normal, and it will not catch a cold easily.
(5) Active cough: The lung is one of the most easily accumulated organs of the human body. Dust, metal particles and toxic substances in waste gas in nature invade the lung through the respiratory tract, which not only damages the lung, but also enters the blood from the lung and "implicates" the whole body through blood circulation. The lungs can be "cleaned" by active cough. The specific way is: every morning, at noon or before going to bed, do deep breathing exercise in the fresh outdoor air. Raise your arms slowly when you take a deep breath, and then cough actively, so that the airflow is ejected from your mouth and nose and you cough up phlegm. Do this repeatedly 10 times, and breathe normally several times after each time. As long as you keep doing it every day, your lungs can be kept clean.
(6) Introducing nature indoors: Research data show that if a person listens to the sound of rain beating leaves quietly, or enjoys the swimming action of fish in the water tank intently, he can make his mind calm. Experts suggest that if you plant a few pots of flowers at home or in the office, or raise a few fish, you can also have some effects.
(7) Quit smoking: Relevant data show that a cigarette will release more than 4,000 chemicals, of which more than 40 can cause cancer. A survey shows that smokers are more likely to die of lung cancer than non-smokers 16 times. Secondhand smoke is more harmful than first-hand smoke, and children often become the biggest victims of secondhand smoke.
(8) Turn off the TV when eating: Scholars who study children's obesity and viewing habits have found that children who watch TV while eating will gradually gain weight.
(9) Pay attention to the combination of work and rest: after work, you should know how to use entertainment to adjust your body's tension. You might as well try this approach: prepare a scrapbook, and then paste humorous materials such as cartoons and jokes accumulated in peacetime on it, and take time out every day to look at them, so as to create several opportunities for yourself to laugh loudly to ease the pressure brought by work.
(10) Regular sleep: Regular daily life makes the functions of various parts in the body and the external environment highly unified.
9. Test your health index.
According to the research report of the World Health Organization, one-third of human diseases can be avoided through preventive health care, one-third of diseases can be effectively controlled through early detection, and one-third of diseases can improve the treatment effect through effective communication of information. Therefore, it is very important to know what diseases or hidden dangers exist in your body in time. Because many times, although there is nothing abnormal in the body, there may be lesions in the incubation period, such as hyperlipidemia or diabetes, which can be treated in time if found early. Experts suggest that we should have a comprehensive health check-up regularly. In addition, there are some simple and practical health detection methods, which can let us check our physical condition anytime and anywhere, control our health trends at any time, and take corresponding countermeasures in time.
(1) "Time-keeping"-Test the aging degree: Balance ability is of great significance in human life. Professor Yamada from kyoto prefectural university of medicine, Japan, based on the research of human tissues for more than 30 years, put forward a simple and easy self-test method of human aging. Specific methods: the self-tester hangs his hands close to his sides, closes his eyes, stands upright with one foot, and then judges his aging degree according to his "non-falling time". Judgement criteria: 9.9 seconds, male physiological age is 30 ~ 35 years old, female physiological age is 40 ~ 49 years old; 8.4 seconds: the physiological age of men is 40 ~ 49 years old, and that of women is 50 ~ 59 years old; 7.4 seconds: the physiological age of men is 50 ~ 59 years old, and that of women is 60 ~ 69 years old; 5.8 seconds: the physiological age of men is 60 ~ 69 years old, and that of women is 70 ~ 79 years old. Those who fail to meet the standard will have a faster aging degree, that is, their physiological age is higher than their actual age.
(2) Waist-to-hip ratio-index for testing fat: Waist-to-hip ratio (WHR) is a simple index reflecting the distribution of body fat, which is usually used by the World Health Organization to measure whether a human body is obese or healthy, and maintaining a proper proportion between hip circumference and waist circumference is of great significance to the physique, health and life span of adults. Many studies have proved that this ratio is closely related to cardiovascular incidence. The standard waist-hip ratio is less than 0.8 for men and less than 0.7 for women. According to the standard recommended by American Sports Medicine Association 1997, male WHR >; 0.95 and female WHR> 0.86 is the data of waist-hip ratio with the risk of cardiovascular disease. Note that you must take a standing posture when measuring.
(3) Breath-holding time-test the lung function: take a deep breath, then hold your breath, the longer the better, and then exhale slowly, and the best time is 3 seconds. Hold your breath to the maximum, a 20-year-old person with good health can last for 90 ~120 seconds. For a person over 50 years old, it takes about 30 seconds.
(4) Pulse-test the heart function: add up the pulse numbers of three times, subtract 200 and divide by 10: (pulse A+ pulse B+ pulse C-200)/10. If the result is: 0 ~ 3, your heart is strong; 3 ~ 6 good heart; 6 ~ 9 heart is average; 9 ~12 heart is not so good; 12 or more, you should find a doctor in time.
(5) Sit-ups-physical strength test: The best performance of 20-year-old healthy people in sit-ups within 1 min is 45 ~ 50 ups and downs; 40 ~ 45 times for 30-year-olds; 35 ~ 40 times for 40-year-olds; 25 ~ 30 times for 50-year-olds; 60-year-old15 ~ 20 times.
(6) Climbing stairs-check physical strength and leg strength: if you step two steps at a time, you can quickly climb to the fifth floor, indicating that you are in good health: you climb to the fifth floor first, and you have no obvious asthma, and your health is good; If panting, shortness of breath, for the poor type; You are tired and breathless when you climb the third floor, which means you are weak. You should go to the hospital to find out the reason further, and don't be careless.
—— Quoted from "Master of Disease Prevention" by Yanbian People's Publishing House