The study published in the Proceedings of the National Academy of Sciences pointed out that the elderly with strong self-discipline have lower blood cholesterol and C-reactive protein (related to inflammation), smaller waist circumference, lower incidence of metabolic diseases and cardiovascular diseases, and more social advantages. The University of California research also pointed out that self-disciplined people can resist the temptation of alcohol and live four years longer than those who lead a loose life.
American columnist Steve deeply agrees with this. He said: "At the age of 20, my life was very chaotic. Sleeping time is from 4 am to 0 pm. I often eat fast food and don't like sports. Every day, I am confused. " Fortunately, after the change of 14 years, Steve developed the habit of regular life. Now, he gets up at 5 o'clock every day and acts according to the daily plan on the note; Set aside 6 days a week to exercise; Fresh vegetables are an indispensable delicacy on the table. Self-discipline brought him a healthy and optimistic life.
Zhang Kan, a researcher at the Institute of Psychology, Chinese Academy of Sciences, said that self-discipline is an individual's ability to choose the lifestyle that suits him best according to himself and his environment, control his desires and gain greater physical and mental enjoyment. We can judge whether we have self-discipline ability according to psychological evaluation such as emotional control and self-cognition. Steve pointed out that everyone can think about the question: Do I get up at the same time every day? Is everything all right at home? Do you choose food for health reasons? The more times you answer "yes", the stronger your self-discipline.
Unconventional "three-character classics"
Zhang Kan said that it is difficult for people to cultivate self-disciplined living habits for two reasons: first, they did not cultivate health awareness and behavior during adolescence; Second, there is no clear health goal in adulthood. Yang Binghui, a professor at Shanghai Medical College of Fudan University and honorary chairman of the General Practice Branch of the Chinese Medical Association, said that many patients with chronic diseases have poor self-discipline and can be summarized by a set of "three-character classics".
Medication disorder. Many patients with chronic diseases have irrational drug use behaviors such as forgetting to take medicine, taking supplements casually, and suddenly stopping taking drugs. According to the report of the World Health Organization, the global rate of taking medicine on time is only 50%. Failure to take medicine on time will worsen the condition, make the treatment cost higher and bring more pain.
No exercise. Research shows that about 50% people give up after starting a sport for three months. The Macmillan Cancer Aid Center found that lack of exercise can reduce life expectancy by three to five years, and it is more prone to cancer, heart disease, stroke and other diseases.
There are no taboos. Patients with chronic diseases should pay attention to the diet rules and follow the principles of less salt and less oil, more fruits and vegetables and reasonable diet. However, it is difficult for some people to change the unhealthy eating habits they have developed over the years, and it is even more difficult to control their mouths when eating out. Big fish and big meat, overeating and not eating vegetables will lead to "three highs", elevated uric acid and osteoporosis.
Often stay up late. According to a survey of Life Times, 40.77% of late sleepers are caused by habits. Evening is the prime time for the body to "detoxify" and the brain to "restart". Patients with chronic diseases often stay up late, which will aggravate the imbalance of endocrine and neurotransmitter levels and worsen their condition.
Not obedient. Everyone knows that smoking and alcoholism are high-risk factors for many chronic diseases and cancers, and doctors also talk about the warning of "quitting smoking and limiting alcohol", but not many people really take these to heart and make adjustments. Many people plausibly say: "Everyone has his own life, so we can't force it." "Some people can live to be 99 years old and never leave their hands." This makes people laugh and cry.
No comments. Patients with chronic diseases need long-term monitoring of blood sugar, uric acid, blood pressure and other indicators, and regular review can reduce the chance of disease deterioration. However, after many people's symptoms are relieved, the review is "fishing for three days and drying the net for two days". A survey of discharged patients with acute cerebrovascular disease shows that only 17.52% patients can be followed up regularly.
"Four Steps" to Cultivate Self-disciplined Life
Self-discipline makes life more sunny and healthy, and you can do more things you want to do. It can be said that self-discipline sets you free. Yang Binghui pointed out that to cultivate self-discipline ability, we must first improve "healthy quotient" and fully learn health knowledge through formal channels, so as to practice a regular and healthy life. After that, we have to overcome inertia. Everyone is the first responsible person for his own health. To bid farewell to the bad habits of the past, we must keep our mouths shut, open our legs and follow the doctor's advice.
Parker, an American psychologist, gave a set of methods to train self-discipline, which can be used to cultivate healthy living habits. First, set a specific goal. Take fitness as an example, you need to make your goals specific, such as 1. Go to bed early and get up early (go to bed at night 10 and get up at 6 am) and do some exercise; 2. Practice yoga before going to bed (9 pm ~ 10 pm); 3. Get up and exercise every 1 hour.
Second, push yourself every day. When setting a goal, first ask yourself: No matter how many difficulties you encounter, are you willing to stick to it? After the goal is determined, let friends and family supervise themselves; Or supervise yourself to fulfill your commitments through diaries and other forms.
Third, find out your weaknesses and take countermeasures in advance. For example, when you quit smoking, do you smoke or not? People with weak self-control must choose the "without exception" mode, that is, they will stop smoking anytime and anywhere. Reject each other directly every time, and gradually no one will hand you cigarettes.
Fourthly, we should celebrate the completion of each task as a ceremony to achieve our goals and a self-affirmation of our efforts.