The four cornerstones of health are: “reasonable diet, moderate exercise, quit smoking and limit alcohol, and psychological balance”. A reasonable diet: 1. Drink at least l200mL (about 6 cups) of water daily. Should be active, a small number of times, plain water. Green tea, red wine, soy milk, yogurt, bone broth, mushroom soup is the international promotion of the six health drinks. 2, only when the food variety is “mixed” enough, can make a balanced nutrition. Healthy meals (1) Drink a bag of milk every day to replenish calcium, can be replaced by yogurt, low lactose milk or twice as much soy milk. (2) Daily intake of carbohydrates about 250 grams, that is, equivalent to about 6 taels of staple food. (3) Eat three to four portions of high-protein food daily, each portion means: 1 tael of lean meat, or 1 egg, or 2 taels of tofu, or 2 taels of chicken and duck, or 2 taels of fish and shrimp. Fish and bean proteins are better. (4) there are coarse and fine (coarse and fine grains with); not sweet and not salty daily salt intake of 6-7 grams is good, seven or eight minutes full. Around ten in the morning and around three in the afternoon to supplement some snacks. For example, in the morning eat a small bowl of silver fungus lotus seed soup or wheat bran, and in the afternoon drink half a cup of yogurt, eat a few nuts (such as: peanuts, walnuts, almonds, etc.). Nuts are rich in protein and have a good preventive effect on cancer and cardiovascular disease. (v) Eat 500 grams of fresh vegetables and fruits every day, is an effective measure to prevent many diseases. The meal can then be served with the right amount of cooking oil, dried fruits and condiments, etc. (5) Cooking methods: steaming, boiling, stewing, mixing and boiling are the main ones. Reduce nutrient loss and ensure a low-fat diet. (6) Diet should not forget the brain and heart: due to brain power consumption, the recipe should include brain and heart food. Such as beans, almonds, sesame, walnuts, wine, etc.. Especially almonds, it is rich in vitamin E, magnesium and other elements and good for the heart of monounsaturated fatty acids. (7) drink before eating some food containing B vitamins: alcohol damage to the gastric mucosa, the body will lack of B vitamins, so you need to drink before with coarse grains, grains, lean meat, peanuts and other “priming”. (8) Distinguish between different seasons: eat more melons in summer: watermelon, melon, cantaloupe, etc.; eat more cool vegetables: bitter melon, cucumber, eggplant, etc.; eat more sterilizing vegetables: garlic, onions, leeks, etc. Autumn and winter, suitable for eating some beef and mutton for “warm”, or chicken, rabbit and other low-fat, high-protein food; in vegetables, root vegetables such as white radish, lily, taro, etc. suitable for winter consumption. In addition, eat more black food, such as black sesame, black rice, purple cabbage, fungus, etc. (9) Recipe examples: morning: half a glass of milk, a plate of small dishes (shredded seaweed, shredded carrot, shredded green pepper), a small sesame sauce salted rolls, a small bowl of millet congee or lotus seed soup; noon: assorted casserole (put more than ten kinds of food inside), a couple of red bean casserole or barley rice; evening: boil shredded carrot carp balls, millet congee. In addition, there will be additional snacks such as fruit or yogurt. Second, moderate exercise: daily physical activity equivalent to a cumulative total of more than 6,000 steps of walking. It is best to perform 30 minutes of moderate intensity exercise. Walking 2 hours = breaststroke 38 minutes = gymnastics 1 hour 34 minutes = 300 kcal. Third, quit smoking and limit alcohol: drink no more than 25g of alcohol a day, equivalent to 750mL of beer, or 250mL of wine, or 75g of 38° white wine, or 50g of high white wine; adult women drink no more than l5g of alcohol a day, equivalent to 450mL of beer, or l50mL of wine, or 50g of 38° white wine. Fourth, mental balance: ensure that no less than 7 hours of sleep, a good nap, that is, 11:00 at night to 4:00 in the morning must be in sleep. The ancient saying: “calm and empty, the true energy from the; spirit within the guard, the disease is safe from”. Physical examination: At least once a year, you can choose from the following items: 1, general examination: including height, weight, blood pressure, pulse, respiration, temperature, etc. 2. Clinical examination: including internal medicine, neurology, surgery, ophthalmology, otorhinolaryngology, stomatology, urology (prostate finger examination). 3.Routine examination: blood, urine and fecal routine examination. 4.Blood biochemical examination: including blood lipid, blood sugar, uric acid, liver and kidney function, hepatitis B and half, blood sedimentation, homocysteine, etc. 5.Tumor markers: including alpha-fetoprotein (a-FP), with a positive rate of more than 80% for primary liver cancer; carcinoembryonic antigen (CEA), which is more sensitive for colorectal cancer, gastric cancer and lung cancer; prostate-specific antigen (PSA), with a positive rate of more than 80% for prostate cancer; CA-199, CA-50, CA-724, etc., which have high specificity for digestive tract tumors; antibodies against non-small cell lung cancer ( CYFRA21-1), positive for non-small cell lung cancer up to 95%; squamous epithelial cell carcinoma antigen (SCC) positive for cervical cancer, lung cancer, and squamous carcinoma of the ear, nose and throat site up to 40%-80%; neuron-specific enolase (NSE) is a tumor marker for small cell lung cancer and neuroblastoma. The above tumor markers can be selected by doctors according to the specific conditions and symptoms of individuals. 6.Electrocardiogram: It has important diagnostic value for the diagnosis of arrhythmia, myocardial ischemia, conduction block and myocardial infarction. For paroxysmal arrhythmias and myocardial ischemia, 24-hour ambulatory electrocardiogram (Holter) can be done for greater diagnostic significance. 7, X-ray: chest X-ray is an indispensable examination item for diagnosing heart, lung and mediastinum diseases; X-ray examination of other parts such as abdomen and bones has important diagnostic value for diagnosing stones, tumors, osteoarthrosis, osteoporosis, osteophytes and fractures. 8.B ultrasound, CT, MRI: These three imaging methods can directly show the morphology of the organs and are the main methods for examining tumors. PET-CT can detect early tumors. 9.Echocardiography: It has important diagnostic value for diagnosing congenital heart disease, valvular disease, cardiac hypertrophy, cardiomyopathy, myocardial infarction, cardiac tumor, pericardial disease and determination of cardiac function, etc. 10.Gastroscopy and colonoscopy: The incidence of gastrointestinal tumors is higher in middle-aged and elderly people. Middle-aged and elderly people with various chronic gastrointestinal diseases, such as chronic atrophic gastritis, ulcer disease, colon polyps, ulcerative colitis, etc., should have regular gastroscopy and colonoscopy for early detection of tumors and early diagnosis and treatment.