Everyone is concerned about health, but in the search for health, it can be said that there are eight immortals in the sea, each with their own abilities. Everyone has their own way of doing things, dressing, eating and living. But we know that there are rules to follow for health. The World Health Organization suggests that for health, 7% depends on climate and geography, 8% on medical conditions, 10% on social conditions, 15% on genetics, and 60% on personal lifestyle. What is lifestyle? Lifestyle is the daily habits and behaviors of people individually and in groups, including all aspects of clothing, food, housing and transportation. These behaviors affect our health, and lifestyle diseases are diseases that are caused by lifestyle and have a close causal relationship with lifestyle, which we call lifestyle diseases. It is more representative of chronic non-communicable diseases in the population. Most of the diseases in this category are lifestyle diseases. May be eaten out, may be sitting out, no matter how to get it will affect our health. As you know, there was a frog test, put the frog in a hot water, it will immediately jump away, if you put it in a cool water, gradually heating the water, then the temperature slowly rise, it then still feel quite comfortable, when it wants to run, there is no strength. This is a phenomenon that we often encounter between chronic non-communicable diseases and poor lifestyle, a lifestyle that affects our health in our daily lives. It has a long latency period, poor specificity, and collaborates with each other, multiple poor lifestyles they coordinate with each other and together lead to a particular chronic disease. All aspects of society affect our health directly or indirectly, so how should we pursue health? It is important to believe in science and live according to scientific principles. Choose a healthy lifestyle and change those unhealthy behaviors. A healthy lifestyle includes reasonable dietary arrangements, adhering to moderate exercise, changing bad behaviors, maintaining a peaceful state of mind, consciously protecting the environment, and learning about health. Reasonable diet should be kept in mind Everyone has different ways of eating, but what we are going to talk about now is the process of gradual awareness from not having enough to eat in the past to eating well, eating well, eating healthy and eating scientifically now. A reasonable dietary structure should be like what? It is a food “pyramid”, this “pyramid” was proposed by an American nutritionist in 1981, he believes that a reasonable dietary structure should be like a “pyramid” He believes that a reasonable dietary structure should be like a “pyramid”, its base layer is cereal potatoes dry beans, food cereals, potatoes yams and sweet potatoes, this type of food should be eaten more, the second is the appropriate vegetables and fruits to eat more, the third category of meat, eggs, milk, poultry, fish and tofu in moderation, the tip of the tower is energy food, oil and sugar energy food to eat less, then we Chinese nutritionists believe that China does not have a “pyramid “, China has a “pagoda”. But there is an extra layer, which layer? Milk and dairy products, beans and soy products, because our country’s per capita intake of milk is very low. Per capita 6 kg or so, developed countries in more than 120 kg, the gap is very large. People actually need four major categories of diet a day: staple foods, protein supplements, vitamins and minerals, and energy foods. So, what kind of meal is considered reasonable? I’ll give you a paragraph with a smooth stir-fry to summarize it: reasonable diet to remember, one, two, three, four, five, six, seven, a bag of milk two two rice, three protein four words, 500 grams of vegetables six grams of salt, seven cups of boiled water to drink in the end. First, a bag of fresh milk every day, calcium, blood pressure, more beneficial, clear cholesterol, soften the whole body vascular disease, prevent fractures growing pain, for children can also increase the height of the long body. Then two two noodles or rice per meal, each person six two grains Qi. Two taels of staple food per meal is enough, according to the general situation, this condition can also prevent diabetes. Six two five grains per person Qi, you up to about a pound. Income and expenditure balance to pay attention to, blood sugar blood lipids and weight, control this amount varies from person to person. That is, if you have a lot of activity, you can eat more appropriately. Especially for boys, you can eat more. But if you think two taels per meal, six taels per day is about the same, that’s also good, because so eat more healthy. Eat more cereals, vegetables and fruits, is also very good for health. There are also three portions of high protein per day, three portions of what do you mean? Each of the following listen carefully, one or two lean meat half two beans, two tofu chicken, duck and fish, and a large egg, eat too much anti-beneficial. In addition, we advocate eating not too single, you say I eat nine eggs today, okay? It is okay, but this is too much, too single. So we do not eat more than a quarter of the meat in the main diet, so it is good for your health. Protein sources are not limited to animal protein, it should be very rich. There are also plant proteins, such as various kinds of legumes. Our diet emphasizes a small amount of variety, small meals, balanced omnivorous food, fresh “good color”. In addition, nuts should also be appropriate to eat, but do not eat too much. And again, the dietary principles of four sentences, four refers to the dietary principles of four sentences, a balanced and reasonable diet. The four words refers to the coarse and fine with eat, improve protein utilization, not sweet and salty mouth light, control sugar control pressure from here, three, four, five meals to control the total amount, eat less and more meals most suitable, seven or eight points full and three points hungry, see good and happy, do not forget the diet therapy. So the diet should have coarse and fine, coarse and fine food with eating. Not sweet and salty control sugar control salt, of course, but also control oil. What do you mean by three, four, five meals? That is, we are under the principle of total control, for example, I eat six taels a day, that day is six taels. I eat in three meals is six taels, divided into four meals or eat six taels. Then like diabetics are eating five meals, called three plus two eating method, but each time a small amount of variety, less food more meals. There is an old Chinese saying: If you want a child to be safe, three points of hunger and cold. There is also an old saying: eat eight minutes full, no disease live to old age, are the same reason. Five refers to vegetables and fruits 500 grams per day, vegetables and fruits four to one. Eight two vegetables and two two fruits, rich in fiber vitamins, anti-cancer, pass the pulse to prevent constipation. The role of trace elements together, potassium and lowering pressure with citrus. Citrus appropriate to eat more, it is rich in potassium, but also rich in a lot of fiber, vitamins. So we advocate red, yellow, green, white and black, the heart does not suffer. All kinds of colored food, dark food, contains a lot of things that are good for our health. So this red, it means red wine. It can raise high-density lipoprotein, which has a protective effect on our cardiovascular system. Yellow refers to yellow pumpkin, carrots, sweet potatoes, tomatoes, corn, some dark-colored vegetables. Green refers to green tea, including green vegetables. Then it helps prevent tumors, atherosclerosis and infections. White refers to oats, it has the effect of lowering cholesterol and triglycerides, especially good for diabetics, in addition to products like tofu can also be classified as white, but eat in moderation. Black refers to black fungus, black fungus five to fifteen grams per day, has the effect of reducing blood viscosity and preventing blood clotting diseases. Six says the problem of salt intake per person per day. Here is also a piece of jingle stir-fry: six grams of salt per person per day, the south of Guangdong to see all, the northeast needs to be reduced by half, Beijing also go to one third, pressure control and salt limitation is the focus, advise you not to follow the mouth intention. The reasonable diet should be remembered, one, two, three, four, five, six, seven, it is not too late to do, adhere to the end will be beneficial, chronic disease prevention is the main, lifestyle when the first, good disease from the mouth into the gate, the future health belongs to you. So we reposition the understanding of disease from the mouth, not only some infectious diseases, but also include some chronic diseases, many are eaten out. Stretch your waist and legs to move more diligently We often say that “life lies in sports”, in fact, this is only half right, the remaining half of the sentence is “sports are valuable in balance”. From the results of the national physical fitness monitoring in 2000, we can see that our national physical function after the age of 40 is a significant decline in the trend, manifested in increased blood pressure and reduced lung capacity. Then in many aspects of systolic blood pressure, lung capacity, and obesity rate are a very worrying tendency, we advocate safe and moderate aerobic exercise, safe exercise 7-5-3, aerobic exercise good habits, gradual progress of breath, moderate intensity heart rate judgment, one hundred and seven to reduce the age, do not exceed this limit is safe, weekly exercise more than five times, daily walking kilometer three, each lasting 30 minutes, other forms as you wish, fast Walking jogging backwards row, cycling swimming taijiquan, the form of your own aerobic dance, jump rope climbing shuttlecock, not strenuous, rhythmic, long time, large muscles. This is a characteristic performance of aerobic exercise, regular exercise to grasp the effectiveness of the regular good habits, see the sports field every day, health is always around you. I think if we are often active in the sports field, is very beneficial to our health, of course, the most suitable exercise or walking, we can find a partner a piece of practice, as we said earlier, gradual progression of gas does not wheeze, gradual progression is a principle, slowly from less to more, from weak to strong, from simple to complex. Find a partner a piece of exercise, while running can also talk, when if you find running, panting can not talk to each other, this we call the conversation test. This can be used to measure our exercise is not too much, if you can not talk, that the amount of exercise is too much, reduce the amount of exercise. This is a very effective and appropriate technique. So we should pay attention to exercise, each exercise before the start to have some warm-up, auxiliary exercise, and then into your choice of aerobic exercise, exercise after a moderate exercise, is then do some finishing. Note that aerobic exercise is the main focus, pay attention to the combination of exercise into our daily life, such as going upstairs, take the elevator is okay, but we try to choose to walk, so that we can increase the amount of exercise in our daily lives. But exercise should pay attention to safety, do not force, appear to be unwell to stop. This is one of our exercise principles, must be the highest standard of safety, the new fashion in the 21st century is to invite dinner rather than sweat. In the past, guests invited him out to eat a meal, now we can invite him out to participate in sports. We say that smoking hurts the lungs and drinking hurts the liver and stomach. I think we all know a lot about the problem of cigarettes, we look at them as 1, when the 1 is burned up, we have a string of zeros behind, it is meaningless. We know that a cigarette, depending on its origin and brand, it contains more than 1200 to 3600 harmful substances. The dangers of smoking, we say that the important thing is to the cardiovascular system, causing myocardial infarction, as well as causing bleeding, that is, stroke, more familiar to everyone, and cancer. Regarding alcohol consumption, a small amount of alcohol can actually increase the cardiovascular protective HDL in our body, which is good for the heart, but if you drink too much alcohol, it can damage our liver and the cells of many important organs. And excessive drinking can also lead to damage to the heart muscle and sudden death from stroke, and even closely related to our femoral head necrosis. Be happy and relaxed Mental health is very important. Mental disorders have become a more serious category in the current classification of diseases in China, 20% of the world’s suicides occur in China, and China is the only country where women commit suicide more than men. Then due to increased competition, weakened social support networks, and increased psychological stressors, we now have an increasingly prominent mental health problem. It has been predicted that this burden of disease caused by mental health problems will rank first in the total burden of disease in 2020, which is very scary. It is very important that we maintain a peaceful state of mind, set goals in life, and control our desires so that we will remain happy throughout our lives. Those who are contented are always happy, this is what we need to keep in mind. Life is health-oriented, do not compromise your health because of fame and fortune, it is not worth the loss. It is also important that we promote a healthy lifestyle, pay attention to leisure activities, go outside more often to enjoy the sun and nature, stretch our bodies and minds, and properly arrange our work and rest. It is important to have a method of self-relaxation and maintain a peaceful state of mind. So in fact, we humans have to observe the problem from a different perspective, in this way, it is very good for our body and mind. So we have to take appropriate measures for mental health issues, don’t end up with it as a burden to put down. Finally, I would like to summarize what we have said today with twenty-two points of healthy life: put less oil and salt in the fry, don’t taste salty and light, quit smoking and limit alcohol consciously, control weight and waist circumference, stretch your waist and legs, eat more vegetables and fruits, eat grains and soybeans, drink more boiled water and milk, relax mentally, get enough rest and sleep, have a smooth daily bowel movement, live safely in both sexes, and have good personal hygiene. The blood pressure and heart rate are always measured, and the doctor is often seen regularly, so that the life is nourishing, the knowledge of prevention and control is more important, the attitude of the mind is important, the action changes are closely followed, the habits are adhered to, and the body is healthy and long-lived. Health Shunkou But 1, a reasonable diet to remember, one two three four five six seven, a bag of milk two two rice, three protein four sentences, 500 grams of vegetables six grams of salt, seven cups of boiled water to drink to the end. 2, six grams of salt per person per day, the south of Guangdong to see all, the northeast needs to be reduced by half, Beijing also go to one third, control pressure and salt is the focus, advise you not to follow the mouth. 3, safe exercise seven fifty-three, aerobic exercise good habits, step by step not gas, moderate intensity heart rate judgment, one hundred and seven to age reduction, do not exceed this limit is safe, more than five times a week exercise, daily walking kilometers three, each lasting 30 minutes, other forms at your disposal, brisk walking jogging backwards row, cycling swimming Taijiquan, the form of your own aerobic dance, rope skipping climbing shuttlecock, not strenuous, rhythmic, long time, large muscles.