Editor’s note:With the improvement of living standards, health has become our most concerned topic. What is healthy food? How to prevent physical diseases in life? This has become the focus of attention. People’s Health Network launched the column "Jintai Health Garden" to take stock of the most healthy lifestyle for you and take you into the health garden.
If you want to be healthy all your life, you can’t do without eight good foods.
Improve skin fine lines: grapes
Cell metabolism will produce free radicals, which will do great harm to the skin. Antioxidants in grapes can prevent and repair skin dryness, wrinkles and sagging caused by free radicals. Eating two small clusters of grapes a day can meet the daily intake of 20% of vitamin C for normal people, and can also prevent the loss of skin elastin.
Get rid of bad mood: whole wheat bread
Dr. Kelly O ‘Connor of the Moxi Medical Center in Baltimore, USA, said that people who are in a bad mood like to eat sweets because carbohydrates can stimulate the brain to secrete 5-mdash; Serotonin can relieve stress and eliminate depression. However, simple carbohydrates can easily cause large fluctuations in blood sugar and make the mood worse, so we should choose complex carbohydrates as much as possible, such as lentils and whole wheat bread.
Remove acne: walnuts and fish
A study by Michigan State University found that it is rich in omega — Fatty acid foods can significantly reduce skin infections, including inflammatory acne and acne. Fish, walnuts and flaxseed are all good choices.
Reduce nail splitting: eggs
Don’t think that nails have only one layer, in fact, they also have keratin layers. If your nails are brittle and easy to split, the quickest remedy is to supplement protein. Most people need to supplement 45 to 65 grams a day, and they can eat some lean beef, poultry and nuts. In addition, you can consume 12.5 grams of protein by eating two eggs for breakfast.
Moisturize hair: green tea
People with poor hair quality had better drink 2 to 3 cups of green tea every day. Caffeine in tea can slow down the secretion of a chemical, which will induce hair follicles to shrink and make hair look sparse.
Eliminating bad breath: original yogurt
Chewing a piece of gum can refresh your breath quickly, but it doesn’t cure the symptoms. Bad breath is caused by bacteria accumulated on the tongue, between teeth and throat. If chewing gum contains more sugar, it will accelerate the growth of these microorganisms and make the breath more smelly. Japanese researchers have found that drinking plain, sugar-free yogurt can remove the smelly sulfide in the mouth.
Relieve premenstrual discomfort: milk
Susan Jacobs, an endocrinologist in new york, said that women with calcium deficiency will experience more severe premenstrual discomfort such as abdominal cramps, mood swings and bloating. The study found that supplementing 1200 mg of calcium every day can reduce these symptoms by 48%.
Make you more energetic: apples with peanut butter
This combination is rich in dietary fiber and protein, which takes longer to digest than a single carbohydrate like biscuits, so it can continuously replenish energy for the body.
Living with illness can also lead to a long life.
3/4 elderly people live with diseases.
At the beginning of the 21st century, China entered the stage of rapid development of population aging, and the number of elderly patients surged. The Research Report on Healthy City Construction in China (2018) released at the end of 2018 pointed out that by the end of 2017, there were 158 million people over the age of 65 in China, and 3/4 of them were living with diseases.
A survey conducted by China Aging Research Center in the past also showed that 2/3 of the elderly over 60 in China lived with illness. The report also pointed out that the health level of the elderly is mainly concentrated between "good" and "poor", and chronic diseases are the main diseases that affect their health level. Two experts detailed several common chronic diseases of the elderly to the reporter of Life Times: hypertension, hyperlipidemia, coronary heart disease, arteriosclerosis and stroke in cardiovascular and cerebrovascular diseases; Brain atrophy, Alzheimer’s disease and Parkinson’s disease in nervous system diseases; Arthritis and osteoporosis in bone and joint diseases; Chronic gastritis, liver cirrhosis and functional dyspepsia in digestive system diseases; Bronchitis, emphysema and senile pneumonia in respiratory diseases; Diabetes and gout in endocrine system diseases; Cataracts, glaucoma, etc. in facial diseases; In addition, there are some tumor diseases.
A positive attitude can reduce death by 71%
Many old people will label themselves as "old" and "dying" after they find out the disease. They can’t eat well and can’t sleep. The pace of life is all disrupted and they begin to become uneasy, anxious and fearful. Lisa Rankin, an American medical expert, mentioned in the book "Placebo Effect" that the human body has a "stress reaction". When the brain produces negative thoughts such as fear and anxiety, the levels of stress hormones such as cortisol and adrenaline in the body will rise, which will affect the immune system and is not conducive to disease recovery. On the contrary, optimism and positivity will start a "relaxation response" and promote the body to complete self-repair. The study of Stanford University in the United States also found that positive beliefs can reduce the risk of death by 71%, thus prolonging life. Yang Ping reminded the elderly to throw away the following negative mentality as much as possible after getting sick.
Bad mentality 1: Emotional instability. As the saying goes, "Qi makes all diseases." Blood pressure tends to soar when angry; When depressed, the heart will lose its vitality, which will easily lead to angina pectoris and other attacks; Long-term fear and grief caused by illness will cause or aggravate insomnia and gastrointestinal problems; Anxious women are more prone to endocrine disorders and suffer from diseases such as breast and ovarian cancer. Peace of mind can reduce the recurrence rate of disease.
Bad mentality 2: excessive attention. Thinking about how to defeat and conquer the disease all the time will overestimate its severity and ignore the expectation after recovery. Gao Fangkun said that some diseases are "inert", so there is no need to compete with them too much, such as hypertension, heart disease, diabetes, thyroid dysfunction and malignant tumors. If the old people put all their energy into conquering diseases, they will suffer from a little trouble in their bodies, which will be interpreted as a signal of longevity, which will lead to changes in hormone levels, resulting in dizziness, chest tightness, muscle tension, restlessness, shortness of breath and fatigue. Over time, the immune system will be deeply affected and the condition will be aggravated.
Bad mentality 3: avoid illness and avoid medical treatment. Cai Huangong didn’t want to face the disease, and finally he was terminally ill and died of physical pain. This story fully shows that avoiding medical treatment can turn a minor disease that was not a problem into a major one. In fact, many diseases can be alleviated or eliminated through scientific and active treatment. The elderly should not be obsessed with "whether the diagnosis is wrong" and "it will be fine after a while", but should face the disease directly and actively treat it. In addition, some elderly people are too confident in their health, do not listen to the doctor’s advice, and change the treatment plan without authorization, which is not conducive to rehabilitation.
Being sick is not necessarily a bad thing.
The ancient poem goes: "People who say that they are ill often prolong their lives." It means that getting sick is not necessarily a bad thing. From another perspective, it can remind you to pay attention to health care, stop loss in time, and enjoy a long life. Aging and getting sick is a natural law, but death is not its inevitable result. Since living with illness may be the normal state of old age, we should hold the mentality of "when we come, we should be safe" and don’t have to take illness as a burden. Yang Ping and Gao Fangkun suggested that you can do the following, and you can live well even though you are sick.
Treatment is not sloppy, there is always hope. The wisest way to treat diseases is to live in harmony with them. First of all, we must understand the condition and seek medical treatment scientifically. The elderly should take the initiative to understand the causes, treatment methods, precautions, etc. of the diseases they suffer, and learn to self-monitor; In the process of diagnosis and treatment, we should fully trust the doctor, take medicine according to the doctor’s advice, check it on time, and don’t indulge in all kinds of health remedies and the "panacea" of online and pseudo-experts. Besides, always have hope. The elderly should not only pay attention to the progress or curative effect of the disease, but also pay attention to psychological adjustment. When there are thoughts such as "I am sick and dying", I will immediately replace them with "I will be healthier", which can balance the mentality and help the body get better slowly. Emile Cué, a French psychologist known as the "father of self-suggestion", takes positive self-suggestion as a treatment. He has a famous saying: "I get better and better every day." He asked the patient to repeat this sentence to increase his confidence in healing.
Life will not be the same, find more happiness. Old people should not be bound by diseases, but should put themselves into the society, communicate with neighbors, friends and relatives, and actively participate in cultural and recreational activities to cultivate their sentiments, release pressure and improve their mood, so as to achieve a good state of "keeping healthy qi inside, but not doing evil". Learn to enjoy life, such as stopping to see beautiful scenery, smelling flowers, listening to melodious songs, feeling deep affection, etc., and looking for happiness in ordinary life. Old people should keep their enthusiasm for life. They can cultivate their interests in reading and dancing at ordinary times, or keep up with the "trend" of young people, surf the Internet and watch TV programs, enrich their spiritual life and alleviate the pain caused by diseases. In addition, the elderly must maintain good living habits. Getting enough sleep for 7~8 hours every day can effectively regulate the function of the central nervous system, promote the recovery of physical strength and energy, and enhance immunity; Sick old people should try to adhere to scientific and regular exercise, but they should pay attention to preventing falls, mainly taking gentle exercises such as walking and playing Tai Ji Chuan for half an hour every day; In diet, it is necessary to ensure regular quantitative and balanced nutrition, pay attention to vitamin intake, eat more green leafy vegetables and eat less high-fat foods.
Family members are patient and should do "three more". After illness, the old people may become more and more strange, selfish, suspicious and overly dependent on their families. At this time, the family must not complain, but should spend more time with the elderly to avoid thinking when they are alone; Be considerate of the elderly, for example, often press the back and beat the waist; Encourage the elderly more. When their condition improves, we should encourage them to make persistent efforts. When their condition is poor, we should persuade them to persevere, maintain self-confidence and cooperate with treatment.
Women are good at keeping in good health and passing the four passes.
Women have to go through different physiological periods, such as menstruation, pregnancy and menopause, and some people have to face all kinds of gynecological inflammation, which is a great consumption and test for the body. At different "gates", targeted conditioning can make the body and mind targeted and spend it safely.
Menstrual period: focusing on nourishing the heart. Before and during menstruation, women feel depressed, depressed or irritable, which is mostly related to deficiency of qi and blood and stagnation of liver qi. During the menstrual period, the human body will lose some blood, consume gas and hurt blood, and it will be less than usual, which will further affect the qi and blood of the liver meridian and aggravate the stagnation of liver qi, thus causing emotional changes, especially irritability and anxiety.
Therefore, during this time, we should pay attention to anger control and mind maintenance. Moxibustion can be used for mild moxibustion. Take Guanyuan point, Sanyinjiao point and Shenmen point for 30 minutes, choose 2-3 points at a time, and moxibustion once a day. If menstrual mood fluctuates greatly, you can drink rose honey scented tea with it. Roses are sweet and warm, which can regulate qi and relieve depression, calm and soothe the nerves; During the menstrual period, we should also pay attention to keeping warm and cold, adding clothes and avoiding food, and not eating cold and cold food.
Bring down the disease: focus on dieting. In western medicine, leukorrhagia is defined as various gynecological inflammations, uterine fibroids, etc. In traditional Chinese medicine, leukorrhagia is a kind of "leakage", which refers to "leakage" of essence, that is, subtle substances of the body — — Kidney essence, manifested as amenorrhea, irregular menstruation and repeated. At the same time, leukorrhagia is still a wet disease, because the "belt pulse" of the body (called "woman’s safety belt" by Chinese medicine) can not be restrained and get sick. Syndrome differentiation and treatment, leukorrhagia is caused by deficiency of spleen-qi, stagnation of liver-qi, invasion of damp-heat and other aspects.
The increase of leukorrhagia, whether due to damp-heat betting or spleen-stomach weakness, is related to improper diet, such as overeating spicy and fat, which leads to damp-heat betting, overeating and eating cold, which leads to spleen-stomach weakness. Therefore, in addition to invigorating the spleen and stomach, soothing the liver and relieving depression, you should avoid spicy, fat, sweet and smoked food. Regular and quantitative diet, dinner should not be too full, not midnight snack; Pay attention to the balance between meat and vegetables, and eat more digestible and easily absorbed foods such as lean meat, milk, bean products and green leafy vegetables. With a strong temper, the disease will naturally be relieved.
After production: stress on labor prevention. Confinement can be traced back to the Western Han Dynasty, when it was called "doing it within the month". Chinese medicine believes that due to excessive bleeding during childbirth, plus sweating, backache and abdominal pain, the parturient is very physically exhausted, and her qi and blood, bones and muscles are very weak, which makes her vulnerable to wind and cold. After giving birth, the female reproductive organs need to be repaired, including lochia, caesarean section wound, birth canal injury, uterine recovery, etc. In addition, breastfeeding the baby after delivery will lead to spleen deficiency and weak qi, impaired middle qi and qi deficiency subsidence. Moderate rest and proper food supplement can restore the uterus and qi and blood.
Therefore, don’t participate in heavy physical labor prematurely after production, and avoid lifting heavy objects in daily life. We should give priority to quietness, but we can move a little, but we can’t move. We should adopt indoor pacing, balcony walking and other ways to achieve the purpose of preventing fatigue by moving a little. Pregnancy and childbirth will strain the pelvic floor muscles. Pelvic floor muscles can be evaluated 3 to 6 months after delivery, and rehabilitation training can be carried out under the guidance of professional doctors to gradually restore the tension of pelvic floor muscles, abdominal muscles and lumbar muscles.
Menopause: Emphasis on manic suppression. Female menopause generally occurs in the period from 45 to 55 years old. According to Chinese medicine, menopausal symptoms are mostly caused by exhaustion of tiangui, gradual decline of kidney-qi, emptiness and loss of chong and ren, and deficiency of qi, blood and body fluid, which leads to the loss of moistening and nourishing of zang-fu organs and imbalance of yin and yang, manifested as dizziness, headache, chest tightness, palpitation, sultry, emotional uncertainty, loss of gain and loss, etc.
Key 5 minutes in the morning, healthy and relaxed all day.
Huangdi Neijing said: "The five internal organs are often read from the upper seven orifices." Zhu Heting, a famous martial arts qigong expert and Chinese medicine scholar, said that it is very important to adjust the seven orifices. If the seven orifices are connected and the organ function is accelerated, the body will be improved. Take 5 minutes to do it every morning, and it will be a relaxing day.
Open your nose first. When inhaling, rub one side of the nasal cavity, exhale hard after rubbing, and then change to the other side. After rubbing both nasal cavities, inhale, push up from Yingxiang point to the inner corner of the eye along the nose, exhale, and push down along the nose to the corner of the mouth.
Protect your mouth again. The oral cavity is very important. If there is a hanging wind (facial paralysis), the mouth will be crooked and the eyes will be slanting, and it may develop into hemiplegia. Massage Dicang, Renzhong and Chengjiang points can prevent facial paralysis and hoarseness. Press your thumbs on the cellar points on both sides, inhale, one side does not move, the other side begins to rub, exhale through your mouth after rubbing, and then change to the other side. When both sides are finished, start pushing. Push to the corner of the mouth when inhaling, and push away from the corner of the mouth when exhaling. After that, inhale, massage Renzhong point with your index finger, stop exhaling, inhale, massage Chengjiang point with your other index finger, and stop exhaling. Inhale, massage two acupoints at the same time, and stop exhaling.
Three ear cavities. Winter is an important season to regulate ear diseases. If you can’t hear clearly in your right ear, press the tip of your thumb on the auricular point of your left ear and rub your right ear while making a "ahhh" sound. Then loosen the right ear and see if it works.
Four, rub your eyes. First, rub your hands, cover your eyes with the palms of your hands, and rub your eyes when you exhale. Second, press your thumb and forefinger on Jingming point, close your eyes, hold it down when inhaling, and rub it when exhaling. Third, press the acupoints of the pupil with two thumbs, do not move when inhaling, and press them when exhaling. Fourth, press the point of Cuan Zhu, and do not move when inhaling, and push it up and down when exhaling (both sides push at the same time, one side pushes up and one side pushes down). Fifth, press the fish waist point, push up and down when inhaling, and push left and right when exhaling. Sixth, use the thumb and forefinger of both hands to press the hole of the silk and bamboo and the point of the pupil, press it still when inhaling, and press it when exhaling. Seventh, when inhaling, do not move. When exhaling, press the Yangbai point and the Sibai point, first press up and down, then press left and right.
