Health and longevity: Health is the foundation of longevity. Health and longevity have always been people's unremitting pursuit and aspiration
Health and longevity: Health is the foundation of longevity. Health and longevity have always been people's unremitting pursuit and aspiration. If people want to stay away from the troubles of diseases and achieve the goal of health and longevity, they can actually achieve good results by making appropriate adjustments in their daily lives.
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The changes of day and night are the fundamental rhythms of nature, so sleep and daily life are the most important physiological activities of the human body. Good sleep is an important guarantee for the physical and mental health of the human body. One of the health secrets for many elderly people with long lifespans is to work at sunrise and rest at sunset.
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In summer, the sun rises early and the sunrise time is around 6 o'clock, which is a good time to wake up; In winter, when the sun rises relatively late, it is necessary to wake up relatively late. This is in line with physiological rhythms.
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Although getting up early is good for the body, getting up too early can actually be detrimental to the body. Yang Jixue, deputy chief physician of neurosurgery at the Third Affiliated Hospital of Zhengzhou University, reminds people from a modern medical perspective that waking up early does not mean waking up too early. Getting up too early is similar to staying up late, and both can lead to sleep deprivation symptoms.
1. Acute sleep deprivation
Getting up too early can cause symptoms such as headaches, dizziness, decreased attention, and irritability as the body's Qi and blood are not yet functioning efficiently.
2. Long term sleep deprivation
When you wake up too early and develop a habit, the rhythm of day and night sleep is disrupted, which can lead to immune dysfunction in the body, greatly increasing the risk of gastrointestinal diseases, obesity, cardiovascular and cerebrovascular diseases, and immunological diseases.
Morning is the beginning of the day, and this time can also help determine whether there is a health crisis in the human body. When you wake up in the morning, if you meet these performance criteria, congratulations, good health!
1. Urine is normal
After a night of sleep, the first thing I do when I wake up is to go to the bathroom and take a morning urination. After releasing, don't rush to flush. You can look down at your urine - healthy urine appears as a light yellow transparent liquid with no bubbles. If the color of urine is too dark, or even foam urine appears, it is likely that the kidney is abnormal.
2. Energetic
Sleeping is a way for the human body to repair, and after experiencing daytime fatigue, it is usually necessary to have a good sleep to restore energy. For healthy individuals, this "rejuvenation" approach can help them stay refreshed the next day. But if you find that you are still very tired or even weak in the morning, it may be a physical problem, such as excessive moisture, cerebral ischemia, etc.
3. Normal bowel movements
After waking up in the morning, many people will also go for a "big size" stool. For healthy people, the gastrointestinal motility is sufficient, and the stool should be smooth and soft, without any sticky feeling, and the color should be yellow or yellow brown. If the color turns white, black, or red, it may be due to gastrointestinal bleeding, and it is best to go to the hospital for examination.
4. Good appetite
After a night of sleep, the human body remains on an empty stomach without eating, and generally feels hungry within half an hour after waking up. But if some people have physical problems, not only may they have poor appetite in the morning, but they may also experience abnormal conditions such as bad breath, nausea, and vomiting.
5. No skin issues
After waking up, you can observe your face in the mirror. A healthy skin condition should be smooth and bright, with a certain degree of luster and redness. Once there is a problem with the body, the skin expression will be dull, and there may even be abnormalities such as edema.
1. Wake up early and stay in bed appropriately
Although bedridden is not a good habit, it is actually very beneficial for physical health and longevity to sleep in bed appropriately after waking up in the morning. Because when people engage in long-term sleep activities, various organs and tissues of the body are still in a slow running state.
At this point, if people immediately engage in various activities after waking up, it will cause various organs and tissues of the body to operate rapidly under stimulation, and the rapid metabolic cycle of the body can easily cause serious damage to the heart, brain, and blood vessels of the human body.
Especially for some elderly people or those with advanced basic diseases, it is easy to experience sudden cardiovascular and cerebrovascular diseases after waking up quickly in the morning. So, if you want to live a long and healthy life, it's best to lie in bed for a few minutes after getting up, and wait for the body's organ functions and tissues to slowly recover before getting out of bed and moving. At the same time, during the waiting process, one can also stretch or move limbs appropriately to promote the recovery of blood circulation in the body.
It is recommended to lie in bed for 5 minutes first, stretch your waist, stretch your limbs and joints, and then slowly sit up.
2. Wake up early and don't hold your bowel movements
Many people have the habit of holding urine after waking up in the morning, and in daily life, most people wake up naturally in the morning, not because they have had enough sleep, but because they are often held up by urine. In fact, long-term holding urine is a particularly bad habit.
Although most of the urine in the human body is water, it also contains a lot of metabolic waste and toxins. These substances stay in the body for a long time, which not only easily breed a large number of bacteria, increase the risk of developing urinary tract infections, cystitis and other diseases, but also may cause serious effects on the bladder, kidneys, or other organs of the human body under the repeated stimulation of these substances, Further endangering human health.
If the stool stays in the colon for a long time, the water is absorbed over time, and the stool becomes dry, which can easily cause constipation, hemorrhoids, or anal fissure. When you have a bowel movement, you must go to the restroom in a timely manner and try to develop a good habit of defecating after waking up in the morning.
3. Don't skip breakfast when getting up early
With the continuous acceleration of social rhythm, many people often overlook eating breakfast in the morning in order to sleep for a few more minutes. After a night of sleep, the food in the stomach has been completely digested. Without food to neutralize it, stomach acid can corrode the gastric mucosa, leading to gastric ulcers and gastritis. On an empty stomach during the morning, hormones such as thyroid and pituitary hormones are used to provide power, which can lead to hyperthyroidism of the thyroid and pituitary gland over time.
Eating breakfast in the morning not only provides the body with energy and nutrition for a whole day, but more importantly, after a whole night of consumption, the body's major metabolic and digestive organs are already in an "empty" state. Huo Yong, director of the Department of Cardiology and Heart Center at Peking University First Hospital, introduced in a live broadcast in 2019 that breakfast is about ten hours away from the last meal, and the human body needs to replenish more energy.
If people have been fasting for a long time, it can lead to an increase in morning blood pressure. If the body is not supplemented with some food, the digestive fluid secreted by the digestive organs of the human body may continuously stimulate the mucous membranes of the digestive organs, easily causing various digestive and metabolic organ diseases. Over time, it will also have an impact on the health status and even lifespan of the human body. No matter how busy you are, you must have a nutritious breakfast. You can have a boiled egg with a piece of bread or drink a glass of milk.
1. Don't rush for a walk
Xu Hao, chief physician of the Cardiovascular Disease Center of Xiyuan Hospital, Chinese Academy of Traditional Chinese Medicine, reminded in the 2021 annual publication that the incidence of postprandial hypotension among the elderly is very high, especially for the elderly with hypertension, diabetes, Parkinson's disease, cardiovascular disease, autonomic nervous function damage, etc. Don't rush to engage in vigorous exercise after meals. You can maintain a sitting or semi lying position after meals, or engage in low-intensity exercise intermittently for 20-30 minutes after meals.
2. Don't rush to sleep
Peng Jiasheng, Deputy Chief Physician of the Department of Gastroenterology at Dongzhimen Hospital of Beijing University of Traditional Chinese Medicine, introduced in an article published in Health Times in 2022 that falling asleep after meals is a normal physiological phenomenon. Going to bed immediately after eating a meal can easily slow down gastrointestinal peristalsis and prevent sufficient digestion and absorption of food. Especially for patients with severe acid reflux, do not lie flat immediately within 2 hours after meals.
3. Don't rush to drink tea
Zhang Xiaoyan, the chief physician of the Nutrition Department at Lianyungang Maternal and Child Health Hospital in Jiangsu Province, mentioned in 2017 that drinking tea immediately after meals is not a good habit. After tannic acid in tea enters the gastrointestinal tract, it inhibits the secretion of gastric and intestinal fluids, which can easily lead to indigestion. It is better to drink tea one hour after meals.
1. It is not advisable to eat too much
It is generally recommended that everyone fall asleep before 23:00. Eat no later than 8 pm, as people will quickly fall asleep and their gastrointestinal motility will decrease. Eating too much will affect sleep.
Eating late night snacks before bedtime will inevitably increase the burden on the gastrointestinal tract, and the information about intense work will continue to spread to the brain, leading to insomnia and dreaminess. Over time, it can easily cause diseases such as neurasthenia. In addition, if you eat late at night, some proteins will inevitably not be digested and absorbed in a timely manner. Under the action of intestinal bacteria, toxic substances will be produced. In addition, the slow peristalsis of the intestinal wall during sleep relatively prolongs the residence time of these substances in the intestine, which may promote the development of colorectal cancer.
2. Not suitable for vigorous exercise
In 2016, Ou Hongxia, the chief physician of the Department of Psychiatry at Nanjing Brain Hospital, stated in an article published in Modern Express that after exercise, the cerebral cortex is very excited, and this level of excitement usually takes some time to gradually stabilize, making it difficult to fall asleep in a short period of time. So, do not exercise for 2 hours before falling asleep. For those with conditions, it is best to change the exercise time to daytime.
3. Not suitable for reading mobile phones
Yuan Yonggui, the chief physician of the Department of Psychology and Psychiatry at the Affiliated Zhongda Hospital of Southeast University, pointed out in a 2015 issue that using a mobile phone in bed for more than an hour can reduce the total amount of melatonin produced by people by approximately 22%. The direct impact is to keep people in shallow sleep.
It is recommended to lower the brightness and control the duration of phone use at night, preferably not exceeding 45 minutes.
1. Regularly defecate in the morning: prevent constipation
There are two "golden defecation times" in a day: one is the "standing up reflex" when getting up in the morning, and the other is the "gastrocolic (large intestine) reflex" after finishing breakfast. Regular and regular bowel movements can prevent constipation from occurring.
2. Drinking a glass of warm water on an empty stomach in the morning to prevent blood clots
In the morning, you can drink a cup of warm water, about 200-300 milliliters, to help maintain smooth blood flow and prevent thrombosis.
3. Walk half an hour after meals to aid digestion
After meals, you can rest by standing or sitting before moving on. Ma Jinping, the chief physician of the Department of Gastroenterology at the First Affiliated Hospital of Sun Yat sen University, stated in a 2020 article on the WeChat official account Lan Shiting that it is best to rest for half an hour to an hour after meals before engaging in softer activities or primarily taking walks, gradually increasing the amount of exercise, and paying attention to warming up before vigorous exercise.
4. Standing against the wall half an hour after meals: helping to lose weight
You can also stand against the wall for a while after meals, which helps digestion and can also help you lose weight. At the beginning, you can stand for 5 minutes, gradually extending the time by 10-15 minutes. Pay attention to wearing flat shoes when standing.
5. Soak your feet for 20 minutes before bedtime: to aid sleep
6. Take a few sips of warm water before bedtime to prevent blood clots
Xiao Hui, the attending physician of the Department of Neurology at Lianyungang Traditional Chinese Medicine Hospital in Jiangsu Province, pointed out in a 2016 article in the Health Times that when the human body is asleep, it sweats, causing a decrease in water content in the blood and a increase in blood viscosity. Drinking 200 milliliters of water at night can reduce morning blood viscosity, maintain smooth blood flow, and prevent thrombosis.
7. Comb your hair with five fingers before bedtime: keep your hair in place
Before going to bed, comb your hands until your scalp turns red and hot, which can unblock blood flow in the head, improve brain thinking and memory abilities, promote hair root nutrition, reduce hair loss, eliminate brain fatigue, and fall asleep early. (Note: Massaging the head can also improve symptoms such as migraines, and it is advisable to massage for 5 minutes each time)
8. Massage the foot before bedtime: strengthen the waist and strengthen the kidneys
Before going to bed every day, massage the foot center with your thumb and massage 100 times in a clockwise direction. Regular massage of the foot can regulate the kidney meridian, tonify kidney qi, strengthen the waist and strengthen the kidneys, relieve limb fatigue, and achieve the goals of anti-aging, anti-aging, and longevity.
In summary, life details affect a lifetime. If a person has good lifestyle habits, they have a good quality of life, so as long as you want to change, it's not too late to start now!
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