Living longer and healthier lives is something that everyone will pursue. Now the epidemic is in full swing all over the world. Everyone should have realized that How important is a healthy body and mind .
As the saying goes, "Things are in human affairs." In some aspects, old friends can help achieve health and longevity through their own efforts. Regarding health and longevity, today we will talk about something truly reliable.
① Diet is light and diverse
Light diet, with more vegetables and less meat. likes green leafy vegetables, porridge and other grains, and eats very little meat. Vegetables, cooking less oil , respect the original taste of the ingredients. I would like to emphasize here that does not mean that you don’t eat meat, eat less, and it is completely vegetarian, and it is also incorrect. does not mean that you can maintain the nutritional balance of your body. Remember to diversify your diet. , especially fruits and vegetables, are more conducive to intake of sufficient nutrition, and play a role in protecting cardiovascular health and prolonging life.
Picture source: Tuchuang Creative
In view of the current situation in my country, "Diet Guidelines for Chinese Residents (2022 Edition)" extracted eight balanced dietary guidelines: 1. Diversity of food, reasonable combination; 2. Eat and balance, healthy weight; 3. Eat more fruits and vegetables, milk, whole grains, and soybeans; 4. Eat fish, poultry, eggs, and lean meat in moderation; 5. Less salt and less oil, control sugar and limit wine; 6. Eat regular meals, drink enough water; 7. Cook and choose, and read labels; 8. Sew public chopsticks to separate meals to eliminate waste. In short, ensure that you have grain, beans, potatoes, vegetables, eggs, and milk every day. Eat more vegetables, eat fish, seafood, etc. every day, and add a few fruits and nuts as snacks, and you can easily meet the standards.
② Once again, it is emphasized that eating less salt
Academician of Chinese Academy of Sciences and director of the Department of Cardiology at Zhongshan Hospital Affiliated to Fudan University Professor Ge Junbo pointed out that the relationship between salt and Hypertension is very clear, and it will cause cardiac hypertrophy and atherosclerosis. In daily life, especially in terms of diet, must control salt in all aspects . For example, do not drink soup when eating hot pot; add salt when eating noodles, stir-frying or stewing, so as to minimize the intake of salt. In contrast, Chinese residents' salt intake seriously exceeds the standard , which is 2.4 times the recommended amount of World Health Organization . my country has a large number of patients with cardiovascular and cerebrovascular diseases and hypertension, which is closely related to a high-salt diet.
③ Aiqing
"There is clear evidence that noise pollution and environmental pollution can lead to increased blood pressure and even directly cause damage to the cardiovascular system." Liu Meilin, a famous expert in the field of blood lipids in China and a professor at the first hospital of Peking University, pointed out.
④ Eat more seafood
Many studies have proved that eating fish for a long time, especially deep-sea fish, can not only prevent cardiovascular diseases, reduce cholesterol , but also reduce cardiovascular diseases by more than 52%.
⑤ Drive less, exercise more
Academician of the Chinese Academy of Sciences and director of the Department of Cardiology at Zhongshan Hospital Affiliated to Fudan University, pointed out that Continuous and gentle exercise , such as brisk walking for more than 30 minutes a day, is very beneficial to the heart. can lose weight, reduce blood pressure , and regulate blood lipids . It is closer to home and you can choose to walk to and from get off work; if you are a little distance, taking transportation is also a good choice. Of course, you can also choose a bicycle, which is both exercise and relaxation.
⑥ Remember to drink water
A healthy person, drink 7-8 cups of water every day . Some people have dull and premature aging is inseparable from lack of moisture on their bodies.
Image source: Tuchuang Creative
How to distribute these seven or eight cups of water? is best: drink one and a half to two cups in the morning and evening, and drink the rest in the morning and afternoon, before and after meals. Why should we emphasize drinking morning and evening? Drinking water at night can dilute the blood, ensuring that the blood is not sticky overnight, and reducing the occurrence of cerebral thrombosis and cerebral infarction and diseases.
⑦ Keep a good attitude
People's health and longevity 15% depends on genetics, 10% depends on social conditions, 8% depends on medical conditions, 7% depends on natural environment, and 60% depends on personal lifestyle and behavior . Those with a good attitude are good at self-regulating and taking care of themselves. A good attitude is the source of human health, the foundation of self-improvement, and the root of longevity.
⑧ Sleep well
Daily routine and good sleep quality. These elderly people have very good daily routines and maintain good and adequate sleep. A survey by the American Anti-Cancer Association shows that sleeps an average of 7 to 8 hours a night, and 80% of people who sleep less than 4 hours a night, have the longest life expectancy. The elderly should go to bed before 12 o'clock every night, and the sleep time is 7 hours, or even 5.5 hours is enough. If we can keep our body healthy and stay away from diseases, longevity is always a natural thing. Life is a hundred years, and it is fleeting. I hope you cherish every day you live and live up to nature's choices for millions of years, which will give you this wonderful and wise body.
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Content reference/"Diet Guide for Chinese Residents (2022 Edition)", Co-author of the People's Daily article/yishicankao
