30 guidelines for healthy living－Google

Experts in the United Kingdom to open a "healthy menu." Which way for us to see ourselves,
Perhaps you could send a copy health menus are posted on the refrigerator or somewhere else, select a few for their own "healthy recipes."

1. Intelligently exercise

If you only knew where the gym angry exert oneself, then, it is best not to waste time. In general, 10 individuals, only one person to understand the proper exercise methods, most people seem to just let itself exercise the purpose of fatigue, this approach is very easy to injuries, but harvest little, it is best to conduct their own training methods a correct assessment.

Comments: Multi-exercise seems to be that everyone knows a fitness measure, but how kind is the "great effect", does not seem most people would consider most of them will be immersed in, "I have movement" the joy , but it will not be unduly concerned about their own exercise effective.

2. Multi-cycling

People should do more to ride a bike, to medium-speed cycling, improve heart and lung function very helpful also have effects on weight loss.

3. Walk for half an hour

Try to walk four to five times a week, every 30 to 40 minutes, which is very beneficial to the body, regular activities contribute to good health, also has anti-obesity. Do not need to spend huge sums of money to participate in a health club, as long as a pair of comfortable shoes to wear on the list.

4. Multi-stairs

Preferably less lift more stairs. Stair climbing is a very good exercise form, on the cardiovascular benefit, you can also improve your leg muscles. In addition, the abdominal muscles will also get exercise.

5. Maintain the correct walking posture

To maintain the correct posture of walking and standing and sitting is very beneficial to health, many people have become lazy bad habits, some bad posture will lead to illnesses such as back spasms and headaches. Please relax your shoulders when walking to keep the neck straight, pelvic muscle tension, chest abdomen, so you'll look even better some, a sense of self will be better.

Also, please sit at the time and gently stretch the neck look. Some patients with chronic headaches are caused by neck junction and the nerve damage caused by, and people most likely to remain seated a long time this damage can lead to. As far as possible the chin down, resist the chest, so that the ears below the shoulders, so that can help you prevent or reduce the headache. As for the recent popularity of "white-collar cervical disease", but also has some soothing.

Comments: childhood teachers and parents has been read Road "line posture" and "sitting" was mentioned in the article again. While walking and standing and sitting postures are to cultivate an early age, but do not pay attention to keep the day after tomorrow, it will take the fork in the road great. Therefore, chest abdomen, pulling himself into a straight line, to maintain the correct posture is very important.

6. Often stretched Shen Bozi

The best time to day, gently stretch a Shen Bozi, many patients with chronic headaches are due to neck junction and the nerve damage caused by, and people most likely to remain seated a long time this damage can lead to. As far as possible the chin down, resist the chest, so that the ears below the shoulders, so that can help you prevent or reduce the headache.

7. Eat a good breakfast

Maybe last year, how you do not eat breakfast, but this year, do not the case. To eat some porridge or muesli breakfast and so on, they can slow the release of sugar, so you will not be felt before lunch empty stomach.

8. Eat organic food

People should try to eat organic food, even organic root vegetables will do. These foods are very beneficial to our health, planting convenient, low cost, taste is not bad.

9. Eating walnuts

We should eat walnuts, and its low fat content, nuts are the best food. Recent studies have found that extended life span eat nuts five to ten years. They can protect the heart, lower cholesterol levels.

10. Drink less carbonated drinks

Dentist warned, the best drink less carbonated drinks, as these drinks in the acidic substances can take the time to corrosion surface protection layer of the teeth, which are very common in children as a problem because many parents think that carbonated beverages do not would give rise to any harm teeth. Fruit juices also contain acid and fructose, etc., it is best to drink water before dilution with about two-thirds.

11. More fish

Eat mackerel, sardines and salmon and other deep-sea fish is best to eat twice a week is appropriate. Omega 3 fish oil found in the long-chain fatty acids seems to disease-free, has died, for arthritis, Alzheimer's disease, skin diseases and so good. If you need to brush up, then, it's best to eat fish oil.

12. Eat more acid-yeast

Is best to eat every morning, plus a cheese bread. Cheese rich in folic acid, which is a vitamin B, can be solved anemia and intestinal diseases and other issues. To consider pregnant women should take folic acid, because it can help prevent certain diseases during pregnancy.

13. Eat more green food

Improve the intake of mineral selenium can protect the body against cancer and immune disorders are troubled because the selenium in the blood for the removal of the cancer-causing molecules is critical. Dark green leafy vegetables and root vegetables rich in selenium, a pity that the vast majority of people in their daily lives are seldom eat these vegetables. We need to remember that Sibu is the best tonic way.

14. To add more vitamin C

Suggest that you take 1000 mg per day of vitamin C, so you can keep plenty of full-strength, but also may reduce the risk of a cold.

15. Fully prepared for pregnancy

If you are planning pregnancy, birth year, please immediately begin a healthy lifestyle, away from chemical contamination. Exposure to chemical pollution of the male, sperm quality will be affected, children are more susceptible to certain diseases. Prospective mothers should be abstinence, maintaining a balanced diet.

16. To listen to their own "voice"

Always listen to your "voice" to see if your heart tell you what information. Rest, if a brief chest pain, you can not worry. But if you are in the normal activities or when we enter the office found that such pain, even if they are not dramatic, but you feel shortness of breath, when best to see a doctor, because your body telling you that may arise some problems.

17. Do not limit their

Do not deliberately control their own emotions,
Do not care what people say, crying is not a weak performance, at least it is a manifestation of care and concern, is a proof of love and care. Vent their own feelings better than suppressing them.

18. To express themselves

People should find their own creative side, so you can improve your overall health. Adults usually do not express their own creativity, because they fear failure, they have begun to think the most important thing is always to do the right thing, if you learn a different perspective on the issue, you will not encounter difficulties or expression of Other mental problems.

19. Heartily singing

Music is a creative activity, can be physical and mental pleasure. Studies have shown that singing can promote a feel-good hormone production, beneficial to good health.

Mental illness is a worry to the modern one recessive disease, because they are invisible. In a healthy menu, there are three mentioned in this point. Experts believe that should not suppress their own, to try to express themselves fully. Do not deliberately control their emotions, do not care what people say, crying is not a weak performance, at least it is a manifestation of care and concern, is a proof of love and care. Vent their own feelings better than suppressing them.

It is interesting that explicitly mentioned in the menu to sing about the importance of letting off steam. The experts feel that music is a creative activity, can be physical and mental pleasure. Studies have shown that singing can promote a feel-good hormone production, beneficial to good health.

Comments: Healthy menus entirely sure of the psychological relief for the role of singing, singing is no longer just an entertainment, and more like a sport. In this view, under the guidance of, KTV establishments to develop into an exercise might even oh.

20. Take notes

Should often be placed around a notebook and a pen, when you are asleep, when suddenly remembered something, you can just pick them write it down, and then sleep at ease. Morning wake up, you can be a more sober perspective on the issue at mind.

21. Sleep eight hours a day

Eight hours of sleep a day is essential to maintain, many people seem to always be in a state of lack of feel, try not to stay up all night. Bed early, when is best not to drink, so as to get a real night of sleeping.

Comment: With regard to sleep problems, we have said many times, this seriously as a health regulations, we can obviously see the importance of sleep on the human body.

22. Care for your feet

British experts, suggested that the best every night curled up with their feet (like hands, like a fist), with outer soles of the feet with their feet to maintain balance, walk 10 minutes. Such exercises can improve balance, enhance the strength of arch and ankle to help you solve due to wearing high-heeled shoes or comfortable flat shoes and foot injuries caused by the problem.

23. Timely medical check-ups

To 45 men after the age should have regular check his prostate, regardless of whether the lesions occur. If the cancer is detected in time, this can be treated. Men should not be like? Who like ostriches, burying our heads in the sand pretending to have nothing to do with looks, after all, to the doctor there is nothing difficult to inspect.

24. To enhance bone strength

Fitness expert advise, please concerned about their bone development, prevent osteoporosis, 50-year-old has one-third of women suffering from this disease, but this disease can be prevented, practical and proven weight-bearing exercises can be effective way to boost bone quality of health. Gardening, housework and stair climbing activities such effects are good, but smoking can lead to osteoporosis.

Comments: calcium deficiency is a common problem a lot of Asians, thus enhancing bone strength become the focus of attention. Many people believe that load will affect the human body, causing pain in old age, swelling of parts of some force, but from the healthy menu, we can see that the appropriate weight-bearing exercise is beneficial.

25. Less bleach

The best throw home bleaching agents and cleaning agents, both of these items contain harmful chemical ingredients. To spend more physical, use some lemon juice or vinegar can also achieve the same cleaning effect. Chemicals at home little as possible, studies have found that children with asthma and cleaning products, has a direct relationship between volatile substances.

Comment: Note that the harm can not, and let it spread very terrible, bleach and cleaning agent is perhaps such a hazard. Both in the family is very high frequency of use, which are the housewives have attracted sufficient attention.

26. Keep earwax

Best not to clean the inner ear wax with cotton swabs, many people are Taoer Duo ear caused by injuries, took out his ear wax may cause infection. In some cases, may also damage the eardrum. In fact, the ear has a self-cleaning capacity, ear wax can be the case without outside help on their own removal.

Comments: digging up of ear wax is that many people in the spare time to do one thing, and some job is specifically gives Taoer Duo, a number similar to the ear candle therapy is also the rise of beauty salons. The health of the menu looked after properly will happen in some people would be well advised to keep earwax, stop to dig our ears for fun.

27. For scanning

If you are a married woman, then to conduct a gynecological Ct scan their own checks, to bring you the best of that one, because he may also carry germs. 4% of adults are infected with the bacteria, but no symptoms. Chlamydia infection is easily cured, but if you ignore them, then it may lead to cervical scarring, prevent sperm road, resulting in infertility.

28. Treat your eyes

The new year away from conjunctivitis, the disease is widespread cross-infection, and even rub eyes or touch the door handles can be spread of the disease to others. Please rub eyes or wash your hands after medication, using a dedicated towels, do not share with others.

29. Hiding in the shade where

Please try to avoid direct sunlight is strong. Ultraviolet light can destroy the skin's collagen and elastin to accelerate the skin aging, promote wrinkles. The best enjoy the gentle sun, the sun can help the body produce vitamin D, it is for bone growth and dental health very helpful.

Comment: the sun's ultraviolet rays, is indeed a matter of prevention of the killer had to, we should properly treat the sun.

30. Throw away all the garbage

New Year should be a new atmosphere, suggest that you throw away all the superfluous useless things, things too much chaos will affect your mental health, if your bed is no longer any room closet has full, then state your garbage too more, to the time that should be cleaned up.

Everyday life as much as possible the use of exercise

In this health manual, the experts also mentioned some of the benefits of daily exercise on the human body, such as multi-cycling, multi-walks, stairs and so many.

To medium-speed bicycle on the heart and lung function improved very helpful also have effects on weight loss; while walking four to five times a week, every 30 to 40 minutes, this regular activities contribute to good health, without the need to spend large amount of money to participate in health clubs, as long as a pair of comfortable shoes to wear on the list.

For the stairs, the experts seem to be more inclined to this exercise. They believe that climbing the stairs is a very good exercise form, on the cardiovascular benefit, but also can improve the leg muscles. In addition, the abdominal muscles will also get exercise.

Comments: We usually Perhaps most crowded bus, ride elevators, busy no time for walking, cycling, walking, climbing stairs instead of these activities can not do easily is really shameful. Today, even the experts also stressed that the daily life of the importance of exercise on human health, we are more of the action. Buy a bicycle, riding over the weekend riding in the district where, or to maintain regular stair climbing habit. After dinner try to resist the temptation to live drama, out of time, a walk, life really begins with the extension of these bit by bit used to it.

Eating Nutrition and Health

For diet, health, the menu lists eight to emphasize its importance, including: eat a good breakfast, eat organic foods, eat more walnuts, limiting consumption of carbonated beverages, more fish, eat more acid yeast, Eat more green food and supplements of vitamin C. Walnut is low in fat, is one of the best foods and nuts. Recent studies have found that extended life span eat nuts five to ten years. They can serve to protect the heart, lower cholesterol. The best deep-sea fish intake more than some, such as mackerel, sardines and salmon and so on, to eat twice a week is appropriate. The Omega3 fish oil because of long-chain fatty acids seems to disease-free, has died, for arthritis, Alzheimer's disease, skin diseases and so good. If you need to brush up, then, it's best to eat fish oil. Acid yeast bread from the intake of cheese. Cheese rich in folic acid, can be solved anemia and intestinal diseases and other issues.