Having a century-long life, an ageless face, and a healthy body is something that many people have always longed for. For a person, if he loses his health, no matter how much money he has, it will have no effect.
Zhong Nanshan shows that human natural life span can reach over 100 years old, but due to various reasons, it may not be aging and disease
①Genetic proportion 15%;
②Social environment account for 10%;
②Social environment account for 10%;
③Medical conditions account for 8%;
④Natural environment accounts for 7%;
⑤Lifestyle accounts for 60%
Zhong Nanshan recommends that women can perform appropriate amount of muscle exercise, which can relieve the discomfort symptoms caused by menopause and regulate hormone levels in the body. Lifestyle is the most important factor affecting life expectancy.
Academician Zhong Nanshan: If you want to be healthy and long-lasting, remember the five-word "health preservation scripture". There are not many people who can do it.
Eat: Reasonable diet, balanced nutrition
Academician Zhong Nanshan also specifically talked about how to allocate the total amount of intake every day. You must eat well for breakfast, eat enough for lunch and eat less at night.
Eating a good breakfast can make people energetic and must not deal with it simply. Academician Zhong Nanshan: I usually eat more in the morning, which accounts for more than 30% of my entire calorie intake.
mainly includes porridge, orange juice, eggs, bread, milk, etc. Mr. Zhong reminds: eat less foods with high fat and high calorie.
supper is light and small, and the calories consumed can account for three-tenths of the day. It mainly uses grains and grains porridge , plus vegetables and fruits. He also said: "Although the fine rice noodles are delicious, their nutritional value is not as good as coarse grains.
Movement: Persist in exercise, prolong life and prolong life
The extensive review of 170 epidemiological studies in the Journal of Nutrition shows that regular exercise is related to reducing the risk of certain cancers.
Zhong Nanshan once said, "I used to be an exercise in the past to run in the middle distance. I had the habit of running 70 years ago. Of course, when I was young, I regarded running as a competitive sport, and I could jog and exercise when I was old. "
Exercise and fitness have kept his physical fitness in good condition. People of his age often experience lower back pain, legs, visual impairment and other physical functions decline, but Academician Zhong Nanshan has never appeared. Maintaining a figure is not a matter of one day or one night, but must proceed step by step. As long as you patiently persist in exercise for 30 minutes a day, you can delay aging.
Emotion: Psychological Balance, the first essentials of health preservation
The first essentials of health preservation are psychological balance, especially in modern cities. The faster the pace and the more nervous the mentality is, the more important it is.
You must learn to adjust your mentality in life: "If you want to relax your body and mind, the three joys are in it" to enjoy yourself, be content and help others.
Academician Zhong Nanshan said that some patients with hypertension and heart disease should learn to control their emotions more. Other diseases such as gastric ulcer , diabetes and cancer are also closely related to emotions. Bad emotions and bad moods, such as hatred, anger, irritability, worry, etc., make people short of their lives.
Sleep: abide by the human body rules and arrange sleep scientifically
1Adequate sleep is essential for health and an important way to relieve stress. Mr. Zhong believes that the work and rest time of the elderly should follow the laws of nature. Simply put, it is to rest at sunset and work at sunrise, but Zhong Nanshan's life is still very regular.
Basically sleep at 11:30 pm, get up at 7:00 pm, rest for another half an hour at noon, and make up for 8 hours a day. Usually, people enter the deep sleep stage after half an hour of sleep. At this time, the blood flowing through the brain tissue is relatively reduced, and the muscles are also in a relaxed state.
quit: quit smoking and quit drinking, prevent cancer
Smoking is internationally recognized as one of the most important factors that cause lung cancer. More than two-thirds of the world's death from lung cancer is caused by smoking.
Academician Zhong Nanshan As an expert in respiratory medicine, he has a lot of research on respiratory diseases, so it is recommended that everyone should quit cigarettes. The harms of smoking include diabetes, emphysema , bronchitis, lung cancer and other diseases. Among them, smoking is closely related to cancer. Zhong Nanshan often advises people to quit smoking and often tells people that "no matter how sooner or later you are." Even Yuan Longping was persuaded by him, and finally spent 2 years to quit smoking successfully.
