Dietary principles: low salt, low fat, high fiber, a good lifestyle can be less disease. According to relevant surveys, 100% of journalists are in a subhealthy state, and psychological research shows that journalists are tied with airplane pilots and navigators as the third on the list of “contemporary work stress”, second only to miners and security personnel, belonging to one of the world’s high-risk, low-life occupations. High blood pressure, hypertension, hyperglycemia, fatty liver, overweight and obesity, cervical spondylosis and eye diseases, digestive system diseases, cardiovascular system diseases are the high-risk diseases that journalists are prone to, fatigue, insomnia, chest tightness, loss of vision, loss of appetite and other symptoms are commonplace for journalists, physical and mental stress, fast-paced life, irregular diet and life are the main reasons for the serious overdraft of this group of people. So, as journalists should be how to maintain a healthy body and mind? A reasonable diet It is reported that a 20-year-old boy suddenly numb limbs is actually a stroke caused by hemiplegia. The city’s Chinese hospital had an intern female doctor with abdominal distension and abdominal pain admitted for surgery, which turned out to be a rare highly malignant tumor: large cell neuroendocrine carcinoma. Why are they seriously ill at a young age? “Westernization of diet, increase in eating out, etc. are important risk factors for overweight and obesity, fatty liver.” Therefore, the first thing to do is to have a reasonable diet, according to Lai HaiBiao. The main and secondary food ratio balance, maintain the acid-base balance, pay attention to the balance of food miscellaneous and fine, the more types of food, the easier to meet the vitamin and mineral standards. So how to eat to nutrition? Lai Haibiao said, the usual cooking methods to steam, boil, stew, mix mainly. But no matter what kind of cooking method, low salt, low fat and high dietary fiber are the principles that must be observed in the recipes. Engaged in journalism work to avoid often have to stay up late. So how should this group of people do a good job of dietary health? The people who stay up late should usually eat more carrots, leeks, eels and other foods rich in vitamin A, as well as lean meat, fish, pig liver and other animal foods rich in vitamin B. In addition, should also be appropriate to supplement calories, eat some fruits, vegetables and protein foods such as meat, eggs, etc. to supplement physical exertion. Eat some peanut rice, almonds, cashew nuts, pecans and other dried fruit foods, which are rich in protein, vitamin B, vitamin E, calcium and iron and other minerals, as well as vegetable oils, while the content of cholesterol is very low, which has a special effect on restoring physical fitness. Stay up late a family also need to strengthen physical exercise. Stay up late in the night, such as feeling a lack of energy or sleep, should do a while gymnastics or go outdoors for a while. As staying up late will take up the normal sleep time, so in the supplemental sleep may wish to see the opportunity to act. Such as home from work, in the car for a few moments to close your eyes, or in the unit lunch break for themselves to arrange a short nap, etc., can restore strength, so that the spirit of revitalization. Second, the right amount of exercise to maintain a healthy body, usually must do appropriate exercise. This aerobic exercise, refers to the body in the case of an adequate supply of oxygen for physical exercise. That is, in the process of exercise, the body inhaled oxygen and demand equal to achieve a state of physiological equilibrium. Simply put, aerobic exercise is any rhythmic exercise that is long (about 15 minutes or more) and moderate or moderate in intensity (75 to 85 percent of maximum heart rate). Many people are used to exercising in the morning, so is this time exercise scientific? Lai Haibiao said, the morning should not be strenuous exercise, because after waking up in the morning, the general blood pressure will be relatively high, blood viscosity, low blood sugar, in such a state of exercise is more dangerous. According to scientific determination, during this time in the morning, because the convection of the atmosphere is very weak, chemical atmospheric pollutants can not be diffused to the upper atmosphere, so the most serious degree of pollution of dust gas near the ground, the greater the activity, the more serious its degree of damage. Once again, in the early morning, when people move from rest to exercise, the joints and muscles of the body will be shifted from relaxation to tension, which is difficult to adapt to for a while, and the burden on the cardiovascular system will increase sharply, which is not good for health. In addition, because the photosynthesis of plants releases carbon dioxide at night, so that the air in the morning has a high content of carbon dioxide. After photosynthesis during the day, a large amount of oxygen is released, so that the oxygen content in the air at night is the highest in the day. What time is better to exercise? Lai Haibiao said that, in general, the best time for the human body to exercise is after 4 p.m., when the human body’s endurance rises, the muscle temperature is high, the blood is viscous, stagnation is minimal, and the joints are the most flexible. Therefore, exercise in the evening is very good, more scientific than the morning exercise. Third, quit smoking and limit alcohol An important principle to maintain a healthy body is “less drinking and not smoking”. Lai Haibiao said that usually we should drink in moderation. Article 66 of “Health Literacy for Chinese Citizens” stipulates that adult male citizens should not drink more than 25 grams of pure alcohol per day, that is, one tael of white wine. Adult female citizens should not drink more than 15 grams of pure alcohol per day, that is, half a tael of wine. Long-term drinking fatty liver prevalence is 30% to 50%; long-term drinking liver cirrhosis prevalence is 10%; long-term excessive drinking will also suffer from psychiatric and reproductive system diseases. So how to do healthy drinking it? Lai Hai Biao said, first of all, in the drinking time, the afternoon to the evening is safer; secondly, the maximum amount of alcohol, a kilogram of body weight 1 gram of alcohol, 60 kg of men drinking one or two wine is appropriate; choose to drink low alcohol; do not drink on an empty stomach; never drink a lot of tea immediately after drinking wine. Wine into the body in the liver metabolism into acetaldehyde, acetaldehyde is an intermediate product, if at this time immediately drink a lot of strong tea, acetaldehyde will be directly from the kidney discharge, harming the kidneys. Drink tea at intervals after drinking alcohol to have the effect of alcohol. “Smoking causes cancer has been recognized.” Lai Haibiao introduced, smoking is the main risk factor for many cardiovascular and cerebrovascular diseases, the incidence of coronary heart disease, hypertension, cerebrovascular disease and peripheral vascular disease in smokers are significantly higher; smoking is one of the main causes of chronic bronchitis, emphysema and chronic airway obstruction; smoking can cause an increase in gastric acid secretion, generally 91.5% more than non-smokers, and can inhibit the pancreatic secretion of sodium bicarbonate, resulting in duodenal acid load increases, inducing ulcers and so on. Fourth, the psychological balance “a healthy person includes physical health and mental health.” Lai Haibiao said that in life, we should learn psychological adjustment methods, maintain an optimistic attitude towards life, treat others to give joy, treat attacks to maintain tolerance, and look at unpleasant things as a necessary loss. Learn to see things from multiple perspectives: think differently. When you encounter bad things, learn to vent your emotions. You can vent bad emotions by swimming, listening to music, practicing calligraphy, chatting with good friends, going on trips, humor, meditation, etc. “People who face life and maintain mental balance are the same as holding the key to regulating health and mastering the initiative of life.” Lai Haibiao said that maintaining a good psychological state is the best way to be healthy. This is true for any disease. The power of the psyche is very powerful, so powerful that you can’t imagine. In fact, if a person is psychologically balanced, he or she will not get any disease and will get well quickly when he or she does. Lai Haibiao said that everyone who has a good state of mind, the human body has a great resistance to disease, a great resistance, so the psychological state has a great relationship with the occurrence of disease, cancer, coronary heart disease, hypertension, diabetes can occur. Therefore, it is important to stabilize the mind. Emotional stability and happy mood is an important sign of mental health, which indicates that a person’s central nervous system is in a relative state of balance, implying the coordination of the body’s functions. If a person is often sad, discouraged and desperate, moody and unpredictable, it is a sign of mental ill health. As long as one can correctly understand oneself, consciously control oneself and correctly deal with external influences in the practice of life, so as to keep the psychological balance and coordination, one already has the basic characteristics of mental health. In addition, how to prevent diseases? Medical experts proposed three half minutes: that is, do not wake up immediately get up, lie in bed for half a minute; sit up and sit for half a minute; two legs down on the edge of the bed and wait for half a minute. After these three and a half minutes, reduce a lot of unnecessary sudden death, unnecessary myocardial infarction, unnecessary stroke. Three half hours, that is, one is to get up every morning exercise for half an hour, playing tai chi, running, or other sports, but to vary from person to person, the right amount of exercise; secondly, half an hour of sleep at noon, which is the human biological clock needs, half an hour of sleep at noon, afternoon work, particularly energetic, the elderly is the need to supplement sleep, because the elderly sleep early at night, get up early, noon very need to rest; again , 6 to 7 p.m. slow walking for half an hour, the elderly sleep at night, can reduce the incidence of myocardial infarction hypertension. Lai HaiBiao said, we should fully realize that now so many various diseases, in the final analysis is the lifestyle is not scientific cause, if we adhere to a healthy lifestyle, you can get less disease. The role of internal factors in chronic diseases accounts for only 20%, 80% is caused by external factors. Therefore, we can reduce diseases through external control and scientific lifestyle.