Health may be a topic that people have been paying close attention to since ancient times. At present, people's understanding and attention to this issue in the 21st century is unprecedented. Today, with human civilization, we should live with knowledge instead of habits. And if a person doesn't have time to learn some health knowledge, he will have time to get sick in the future. As the saying goes, "It's better to prevent the disease as early as possible". From this sentence, we deeply understand the importance of preventing diseases and maintaining health. How to keep healthy and meet the challenges of the new century easily?
To be healthy, we must grasp the four elements of good health:
1, optimistic attitude 2, adequate sleep 3, proper exercise 4, balanced nutrition
First, an optimistic attitude
Whether psychological activities are normal or not, there is no recognized unified standard. Many psychologists have put forward the psychological characteristics that healthy people should have. For example, Kambus, a national psychologist, put forward four basic characteristics of mental health.
L, positive self-concept: can correctly evaluate yourself, can also be accepted by others, experience the value of self-existence, and can handle all kinds of problems encountered in daily life.
2. Appropriately identify with others: not only can you recognize others without relying on others or demanding others, but you can experience that you are the same and connected with others in many aspects, and you can share love and hate, joy and worry with others, make friends with friends, get together and share happiness, and be alone without loneliness.
3. Have self-confidence in the face of reality: be able to accept information from many aspects, listen to different opinions, grasp the truth and believe in your own strength.
4. Rich subjective experience: store a lot of useful information, knowledge and skills in the "treasure house" of your own master planning experience, and can extract and play its role at any time to solve the problems encountered.
As mentioned above, optimism, tolerance, self-improvement and self-confidence are the basic characteristics of mental health, while pessimism, jealousy and inferiority are harmful to health. ? Psychologists MOSLOW and Mittelmann also put forward ten characteristics of normal psychology:
1, with sufficient adaptability and sufficient sense of security.
2, fully understand yourself, and can make a proper estimate of your ability.
3. Life goals are realistic.
4, can maintain good contact with the real environment.
5, can maintain the integrity of personality.
6, in order to have the ability to learn from experience.
7. Emotional expression and control are moderate.
8. Be able to maintain appropriate and good interpersonal relationships.
9, without violating the collective will and premise, can play a limited personality.
10, in the case of not violating social norms, the various needs of individuals can be properly met.
If there are 8 items, it means that you are mentally healthy; if there are 6 items, it is basically normal; if there are less than 4 items, it means that you need to consult a psychologist.
What symptoms need psychological counseling:
With the improvement of life quality and the popularization of mental health knowledge, psychological counseling has been accepted by more and more people, so what psychological symptoms appear in daily life for psychological counseling?
(1) Depression: refers to a persistent depression, often accompanied by anxiety, physical discomfort and sleep disorders.
(2) Anxiety: refers to a state of persistent tension or paroxysmal panic, which is not caused by actual threats, and the degree of tension and panic is not the same as that in real life.
(3) Phobia: refers to the intense fear and nervousness of a particular situation, object or person, which leads to avoidance. Although it is unreasonable, it still appears repeatedly under the same circumstances and is difficult to control.
(4) Obsessive-compulsive disorder: refers to an idea, emotion or behavior that is clearly unnecessary, but can't get rid of it, and is often accompanied by anxiety or fear.
(5) hypochondriasis: it refers to paying too much attention to one's own health and suspecting that a certain part of the body is abnormal. Although there is no abnormal evidence in clinical examination, one always thinks that one has some kind of disease and is accompanied by anxiety.
There are also: sleep disorders, psychological problems of the elderly, psychological problems of menopause, ADHD, worrying that things will happen for no reason, acting strangely, being unhappy, etc. all should seek psychological counseling.
Ten pieces of advice for maintaining mental health:
L, love others, give others happiness first.
2, don't sulk, don't care.
3. Make more intimate friends and talk often.
4, do a good job in the relationship between husband and wife and family
5. Do a good job in the relationship between colleagues, neighbors and superiors.
6, study hard, proficient in business, do a good job.
7. Don't expect too much.
8. Keep exercising and do self-care.
9. Strengthen self-cultivation and be generous to others.
10, love life and have a wide range of interests.
There are still many aspects to be done in mental health, so we should pay attention to them.
Second, get enough sleep
Sleep is closely related to health. Many people know that a good sleep can eliminate the fatigue of the whole body, and make the metabolism of substances in the brain and endocrine, cardiovascular activities, digestive functions, respiratory functions, etc. get a full rest. After waking up from a deep night's sleep, you can be energetic and put into work, which is not only necessary for the body, but also a very good and important "nutrition method".
From 10 to 2 am, it is the time to "nourish your face" (beauty skin). In the morning 1 to 3 o'clock, it is for nourishing the liver. It's for lungs from 3: 00 to 5: 00. 5: 00 to 7: 00 is the time to raise the large intestine (the best time to defecate). Therefore, sleep can promote the growth and development of various parts of the body and self-repair, enhance immune function and improve the body's resistance to diseases, so it is said that "sleep is a natural tonic."
What should you do if you are not satisfied with your sleep?
As the saying goes, a good sleep is a tonic, but a bad sleep is a poison. Can you do it (change the bad habits that damage sleep)
1, prohibition of alcohol: Although a small amount of alcohol can help you fall asleep, it can affect the depth of sleep to varying degrees.
2, can lead to sleep disorders.
3, it is not appropriate to drink tea before going to bed, tea has the effect of exciting nerves, which easily leads to insomnia.
4. Eating barbecue, cheese, chocolate, eggplant, ham, potato, kimchi, sugar, sausage, spinach, red wine and other foods containing tyrosine before going to bed will increase the release of norepinephrine.
5, dinner should not be too full.
There are also vitamins B, calcium and magnesium, which can help relax nerves and muscles, improve sleep quality and avoid sleeping pills and their side effects. I wish you a good night's sleep and enjoy your sleep.
Third, moderate exercise
"Life lies in sports" was put forward by Voltaire, a French thinker, as early as the 18th century, and it has been proved so far. In fact, every physical exercise, such as running, walking, doing exercises, swimming, playing Tai Ji Chuan and so on, will be helpful to our human body as long as you do it scientifically and reasonably.
L, you must choose a venue with fresh air. If the air is not fresh, it will bring certain damage to the respiratory tract and lungs.
2, step by step, when doing physical exercise, the speed should be from slow to fast, and the strength should be from small to large, so as to be gradual.
3, the situation is diverse, speed, strength, flexibility and sensitivity exercises should be interspersed.
4, comfortable clothes, wearing too little, is not conducive to cold and warmth, too much is not conducive to physical exercise.
5. Perseverance is the most important point of physical exercise.
Middle-aged and elderly people should do: three, five and seven principles.
Three: The time for each physical exercise should not be less than 30 minutes.
Five: You must keep exercising five times every week.
Seven: Physical exercise must be done in moderation. When doing physical exercise, it is calculated by your heartbeat, heartbeat+age = 170 times, for example, when you are 60 years old, your heartbeat should be kept at 1 10 times per minute when doing exercise, plus 60 years old equals 1 70 times.
The above points must be done when doing exercise. Keeping a healthy and beautiful body through timely exercise is what every one of us wants to have.
Fourth, balanced nutrition
General and specific goals of nutrition improvement in China.
Reduce hunger and food shortage by ensuring food supply and implementing appropriate intervention measures. Reduce the incidence of malnutrition, prevent, control and eliminate the deficiency of trace elements, and promote a healthy lifestyle by correctly guiding food consumption, optimizing dietary patterns, comprehensively improving nutritional status, and preventing chronic diseases related to nutrition.
1, dietary guidelines:
(1) Foods should be varied; (2) Hunger and satiety should be appropriate; (3) Grease should be appropriate; (4) Thickness should be matched; (5) Salt should be appropriate; (6) Sweets should be eaten less; (7) Drinking should be moderate; (8) Three meals should be reasonable.
2. What kinds of nutrients do people need: (1) protein (2) vitamins (3) minerals (4) sugar (5) water (6) nucleic acid.
3. 10 foods recommended by nutritionists:
1) cauliflower (2) strawberry to (3) soybean (4) yogurt (5) coriander (6) sweet potato (7) tuna (8) onion (9) malt (10) papaya.
4. Dietary coordination during disease treatment:
When taking vitamins A, D, E and K, you should eat high-fat foods to promote the absorption of drugs, but when taking vitamins, you should not eat dishes cooked by black fungus, nor should you eat dried pigs and green leafy vegetables.
When taking iron, do not eat animal liver, kelp, sesame paste, peanuts and other foods containing more calcium and phosphorus. Avoid drinking tea and eating high-fat diet, but eat acidic food. Drink, or eat more food containing protein.
When taking erythromycin, you can eat some alkaline foods, such as soda and biscuits.
When taking furazolidone and phenytoin. It is not advisable to eat uncooked or fermented equipment containing cool amine, such as chocolate, milk, cheese, pickled fish, bacon, animal offal, beef, sausage, lentils, broad beans, soy sauce, bananas, pineapples, tofu, beer, and other alcoholic drinks, and it is not advisable to drink tea.
Take multi-enzymes, pancreatin, pepsin, etc., and don't drink tea.
When taking different drugs, it is not advisable to eat foods containing lactose. When taking diuretics, eat more foods with high potassium content, such as tomatoes, oranges, figs, raisins, bananas, potatoes, sweet potatoes and peaches.
5. How do patients with different diseases eat fruit symptomatic?
(1) high cholesterol: apple (2) diabetes: pineapple, bayberry, cherry, pear (3) hepatitis: pear, banana, apple, watermelon, lemon, dried fruit, jujube (4) nephritis: juice, jam, jujube, black watermelon (5) gastroenteritis: apple, pomegranate. Litchi (9) Hundred Days Throat: Siraitia grosvenorii, Olive (10) Oral diseases: watermelon, eat more oranges (1 1) Hemorrhoids: figs, bananas (12) Influenza: grapes, strawberries, watermelons, papaya, zhiguo. Lung-qi asthma: loquat (16) is weak after illness; longan (17) accumulates bad breath; grapefruit (18) is anemic; low blood pressure: pear and strawberry.
6, remove contaminated food in the body
(1) Always drink fresh fruit and vegetable juice (2) Always drink mung bean soup (3) Always eat pig blood soup (4) Always eat kelp? (5) Eat black fungus and fungus food (6) Drink milk (7) Eat garlic (8) Drink more tea.
7. Five kinds of health foods can be eaten every day.
(1) honey (2) ginger (3) peanut (4) jujube (5) garlic
8. Matters needing attention
(1) Fruit cannot replace vegetables;
(2) Soymilk should not be washed with eggs.
(3) Instant noodles cannot be stored for a long time;
(4) It is not convenient to soak for a long time;
(5) Don't eat more lunch meat;
(6) Yogurt should not be drunk on an empty stomach;
(7) It is not advisable to drink cold milk in summer;
(8) MSG should not be eaten more;
(9) Acid and alkali foods should not be tasteless;
(10) cassava that has not been removed from wheat should not be eaten;
(1 1) "Ha" food should not be eaten.
(12) Repeated high-temperature heating of edible oil is harmful to health;
(13) Burned fish and meat are inedible.