Busy is the symbol of modern life, there is not enough time to eat, drink, go to the toilet, even sleep seems to be a “luxury”. Busy is also the killer of modern health, the body is getting weaker and weaker, and the mind is getting weaker and weaker. From the nutrition, sleep, cardiovascular, urology and psychological five areas of the authority of the experts, reminding you of busy to do 8 things to keep your health. 1, at least one egg for breakfast Busy modern people want to sit down to eat a nutritious breakfast, seems to be a luxury, China Agricultural University, Food Science and Nutritional Engineering Associate Professor Fan Zhihong that, no matter how busy, every day breakfast is essential. A nutritious breakfast must have three elements: first, starchy foods, including bread, porridge, noodles, etc.; second, high-quality protein foods, such as milk, soybean milk, eggs, etc.; third, fiber and vitamin C-rich fruits and vegetables. This looks quite complicated, but in fact quite simple, a bowl of noodles in soup with an egg and green vegetables can meet the requirements. If you really do not even have the time to prepare, you can buy a boiled egg and veggie buns to eat. 2, eat enough 5 kinds of vegetables every day A survey showed that 90% of the people eat too little vegetables, and a single type. Eat more vegetables can not only reduce the occurrence of cardiovascular and cerebrovascular diseases, delay Alzheimer’s disease, but also has a cancer prevention, anti-cancer effect. The Chinese Nutrition Society recommends that each person should eat 400 to 500 grams per day. From the varieties, a day is best to eat more than 5 kinds of vegetables, including green vegetables should account for half, that is to say, if there are two kinds of vegetables on the table, it is best to have the same green vegetables. It is also recommended to eat more rich in a variety of minerals, vitamins and other nutrients such as dark green, red, orange, fuchsia vegetables. It is important to switch up the variety of vegetables every day and eat as many types of vegetables as possible during the week. The more vegetables you don’t usually eat, the more you should remember to eat them once in a while. If you really hate a certain vegetable, you can learn what the characteristics of the vegetable you don’t eat are, and just switch to one that has similar effects to it. For example, some people do not like to eat carrots, can be replaced with kale, Chrysanthemum and other vegetables rich in carotene and dietary fiber. 3, 30 minutes of midday snooze Greek research shows that at least 3 times a week, each nap 30 minutes, can make the risk of sudden death due to heart disease reduced by 37%; Germany, Dusseldorf University research shows that the nap can enhance memory; Harvard University psychologists found that the afternoon snooze can relieve stress. Napping time can be long or short, but for office workers, take time at noon to take a nap, the effect is also immediate. The British “Daily Mail” article pointed out that 6 minutes of sleep can play a role in improving memory, 20 to 30 minutes is the best nap time. It is recommended that office workers will nap time after lunch around 1:00, so that not only can maintain the energy of the afternoon, but also will not affect the night’s sleep. The elderly after 3:00 p.m., do not nap again, otherwise the night is prone to insomnia. 4, at least 2 bottles of water The human body through urine, sweating or skin evaporation and other loss of water every day, about 1800 ~ 2000 ml, excluding water contained in food, we drink at least 1200 ml per day (two bottles of mineral water) is enough. If you encounter dry weather, exercise activities, the amount of water to drink to increase. In fact, many people are far from drinking enough water every day. The following points in time to drink a glass of water can easily help you complete a day of drinking water: get up, to the office, 11:00 a.m., half an hour after lunch, 3:00 p.m., before work, 1 hour before going to bed. 5, do not hold urine for more than 3 hours Commuters work to fight for time, some people even use the method of not drinking water, do not go to the toilet to fight for time, there are some people used to hold urine, seriously affecting the health of the body. Urine is the body’s way of excreting toxins. For men, holding back urine may cause prostatitis, while women are prone to inflammatory diseases such as pelvic inflammatory disease. Theoretically, a person should not urinate more than 8 times a day. Seven times during the day and one time at night, which is the optimal ratio. However, the amount of water consumed is different for each person and varies from person to person. Sedentary office workers must develop the habit of drinking water and urination, a hold urine for a maximum of not more than 3 to 4 hours, even if there is no obvious desire to urinate, but also to go to the bathroom to try to urinate. 6, exercise up to 30 minutes of proper exercise can improve the body’s immunity, disease prevention and anti-cancer delay aging, doctors around the world have been “movement” written into the prescription. Mayo Clinic’s health guidelines suggest that 30 minutes of exercise a day can reduce the risk of heart disease by half, but also help cancer. It is difficult for modern people to dedicate time to exercise, it may be worthwhile to split the 30 minutes into three 10-minute. A University of Pittsburgh study found that the 10-minute fitness method also enhances cardiovascular endurance. Researchers suggest that every morning and afternoon, respectively, set aside 10 minutes to walk or jog, and at night you can use 10 minutes to do a strength exercise, such as push-ups, sit-ups. If you can’t find the time to go to work, then try to sit for 40 minutes to get up and move around, do single-legged jumps, squats and other sports. 7, 10 minutes a day to chat with family members Fast-paced work and life, the pressure of modern people can not breathe, more and more people go to work when the tiger, silent after work, pressure to bear, negative, tired of emotions can not be vented in a timely manner, it is easy to anxiety, depression, thus affecting health. U.S. research found that family members have close relationships with each other can prevent and slow down heart disease. On the other hand, busy work makes the opportunity of communication between family members less and less, especially the elderly and children, they need your greetings and warmth. Senior supervisors of psychological counseling centers point out that the role of intimacy in reducing stress is important. Therefore, from today onwards, put aside the worries of work, every day with the family to chat for 10 minutes, can completely get rid of the sad face, regain happiness. 8, feel tired to empty themselves When you feel exhausted, the best way to solve the problem is not to drink, play games, but to empty, so that the head quiet down. Often feel fatigue is an alarm signal, it reminds you that the body has been overloaded, should stop, adjust the pace of work, quietly close your eyes, nothing to think about. If you can not focus, you may want to try to see the “counting method”, feel their breathing, inhalation without counting, only in each exhale counting the number of times the exhale, from 1 to 10, and then from 1 to 10, and so on and so forth.