1.Balanced diet
1.Food type matching
Hey, friends! If you want to be healthy and happy, a balanced diet is the foundation of the foundation. We have to match all kinds of food well, just like a symphony of food. Vegetables and fruits must be the main force, and we must consume at least five servings a day. They are rich in vitamins, minerals and dietary fiber, which can help us enhance immunity and prevent various diseases. Whole grains are also indispensable, such as brown rice and whole wheat bread, which are good sources of energy and can keep you energetic all day long. High-quality protein is also important. Lean meat, fish, beans, and eggs are all good choices, accounting for about a quarter of each meal.
However, some foods should be avoided as much as possible. Like those processed foods with high sugar, high fat, and high salt, such as potato chips, candy, and fast food, although they are delicious, eating too much is not good for the body, and it will increase the risk of obesity, diabetes, and cardiovascular disease. So, for the sake of health, you still have to control your mouth.
2.Regular arrangement of three meals
Regular arrangement of three meals is also very important. Breakfast is like refueling the car of the body. A hearty breakfast can start your energetic day. You can eat some protein-rich eggs and milk, paired with whole wheat bread and fruits, which are nutritious and delicious.
You should eat a full lunch because there are still a lot of work and activities waiting for us in the afternoon. At this time, you must ensure balanced nutrition. One staple food, one protein and one vegetable are standard. For example, eating brown rice with steamed fish and stir-fried seasonal vegetables can not only meet the body’s energy needs, but also make you feel too greasy.
Dinner should be controlled in moderation and don’t eat too much. Because the activity volume is relatively small at night, eating too much is easy to indigestion and will also cause fat accumulation. You can choose some light and easily digestible foods, such as vegetable porridge, steamed eggs and the like.
2.Moderate exercise
1.Choice of exercise type
Friends, there are many types of exercise, each with its own unique charm and benefits. Aerobic exercise, such as running, swimming, and cycling, can speed up your heartbeat, enhance cardiopulmonary function, and improve your body’s endurance. It is like a big cleanup for your body, clearing out all the toxins and waste in the body. It is suitable for people who want to lose weight and improve cardiovascular health, such as office workers who usually sit for a long time. Aerobic exercise can improve their physical condition very well.
Strength training focuses on shaping muscle lines and strengthening muscle strength. Weightlifting, push-ups, and sit-ups are common strength training methods. It can increase the basal metabolic rate and allow you to consume more calories even when you are resting. Strength training is a good choice for people who want to gain muscle and improve body stability, such as fitness enthusiasts.
Flexibility training, such as yoga and Pilates, can increase the range of motion of joints and improve the flexibility and flexibility of the body. It is like a stretching massage for your body, making you feel more relaxed and comfortable. It is suitable for people who maintain the same posture for a long time, such as office workers, and can effectively relieve muscle tension and fatigue.
2.Exercise frequency and intensity
Reasonable exercise frequency and intensity are the key to ensuring exercise results. Generally speaking, it is more appropriate to perform at least 150 minutes of moderate-intensity aerobic exercise per week. For example, you can do a 30-minute brisk walk every day, which can achieve the purpose of exercise without making the body too tired.
For strength training, 2-3 times a week is enough. You can choose 3-4 different movements for each training, and do 2-3 sets of each movement, 8-12 times per set. The intensity should be adjusted according to your physical condition, so that it can be tolerated but has a certain sense of challenge.
I have a friend who was weak before. He started jogging three times a week, 20 minutes each time. As his body’s adaptability increased, he gradually increased to 30 minutes. After a few months, his physical fitness improved significantly and he rarely caught a cold. So, find the exercise frequency and intensity that suits you, stick to it, and you will see the effect.
3.Regular work and rest
1.Adequate sleep guarantee
Friends, adequate sleep is like charging the body, which is essential for health and happiness. During sleep, the body will repair and adjust itself, which helps to enhance immunity, improve memory and concentration. Lack of adequate sleep will make you listless the next day, and in the long run it will increase the risk of various diseases.
To improve the quality of sleep, you must first keep the sleeping environment comfortable. The temperature of the bedroom should be appropriate, generally around 20-22 degrees Celsius, and the humidity should be kept at 40%-60%. Choose a comfortable mattress and pillow to fully support the body. Also keep the bedroom quiet and dark, and use earplugs and eye masks when necessary.
Establishing a regular sleep schedule is also critical. Try to go to bed and get up at the same time every day, even on weekends. There should not be too much time difference. This will allow the body to form a biological clock, and it will naturally feel sleepy and awake at the right time. Avoid using electronic devices before going to bed, because the blue light emitted by the screen will inhibit the secretion of melatonin and affect sleep. You can take a hot bath and listen to some soothing music to relax your body and mind and enter a better sleep state.
2.Reasonable rest arrangements
Reasonable rest is a necessary part of maintaining physical and mental health. In a busy life, our body and brain need to relax at the right time. Long-term continuous work or study will reduce our efficiency and may also cause fatigue and stress.
Meditation is a very effective way to rest. Find a quiet place, sit down, close your eyes, and focus on your breathing. Eliminate distractions and calm your mind. Meditating for 10-15 minutes each time can make you feel refreshed physically and mentally.
Deep breathing is also simple and easy. Inhale slowly, let the air fill your abdomen, and then exhale slowly. Repeat several times to relieve physical tension and reduce stress.
In addition, a short nap can also help you recover quickly. Taking a 15-20 minute break in the afternoon can improve your work and study efficiency in the afternoon. Reasonable arrangement of rest time can enable us to face the challenges of life in a better state.
4.Mental Health
1.Cultivate a positive attitude
Friends, having a positive attitude is one of the secrets to health and happiness. Cultivating a positive attitude and learning to be grateful is a good way. Studies have shown that spending a few minutes every day writing down three things that make you grateful can significantly improve happiness and life satisfaction. Gratitude allows us to focus on the beauty of life instead of just focusing on the unsatisfactory places. For example, gratitude for the morning sunshine, the love of family, and the company of friends, these seemingly ordinary little things are actually treasures in life.
It is also important to stay optimistic. Optimistic people look at problems more positively and are more resilient when facing difficulties. There is a case in which a cancer patient always maintains an optimistic attitude, actively cooperates with treatment, and finally defeats the disease. He said that the optimistic attitude made him believe that he would recover. We can also try to look at life from an optimistic perspective. When encountering setbacks, take it as an opportunity for growth and believe that things will develop in a good direction.
In addition, interacting with positive people more often can also infect us and make us more optimistic and cheerful. Let a positive attitude become the background of our lives, and happiness will naturally be with us.
2.Stress management skills
In modern society, stress is everywhere, and learning to manage stress is essential for mental health. Exercise is a very effective stress management skill. When you feel stressed, go for a run or play ball, and your body will secrete endorphins, making you feel happy and relaxed. Just like a friend of mine, when he is under a lot of work pressure, he goes to the gym to lift weights, and every time he finishes exercising, he feels that the pressure is relieved a lot.
Talking is also a good way to release stress. Find a trusted friend or family member and talk about your worries, don’t carry them alone. Sometimes, just the process of talking can make you feel much better.
Relaxation training can also help us relieve stress. For example, deep breathing, progressive muscle relaxation, etc. Find a quiet place, close your eyes, breathe in and out slowly, and relax various parts of your body at the same time. Spending a few minutes every day on relaxation training can help you find a quiet harbor in your busy life.
5.Social interaction
1.Establishing good interpersonal relationships
Hey, friends! Good interpersonal relationships are an important part of health and happiness. It can provide us with emotional support, so that we have someone to talk to when we encounter difficulties, and someone to share joy when we achieve success. Studies have shown that people with good interpersonal relationships tend to live longer and be happier.
So how to build good interpersonal relationships? First of all, respecting others is the foundation. Everyone has their own ideas, opinions and lifestyles. We must respect these differences and not judge others easily. Secondly, learning to listen is also crucial. When others communicate with you, listen carefully to their words, respond, and let the other party feel your attention and understanding. For example, when a friend confides his troubles to you, you should stop what you are doing, listen to him attentively, and then give comfort and advice.
In addition, it is also necessary to treat others sincerely. Treat everyone with sincerity, without hypocrisy or affectation. When you treat others sincerely, others will respond to you in the same way. Establishing good interpersonal relationships can make our lives more colorful.
2.Participation in social activities
Active participation in social activities is beneficial to our physical and mental health. Joining a club is a good choice, such as a reading club, a photography club, etc. In the club, you can meet like-minded friends, exchange interests and hobbies, share experiences and insights, not only improve your skills, but also expand your network.
Volunteer activities are also very meaningful social activities. By helping others, you can experience the joy of giving and enhance your sense of social responsibility. For example, participating in environmental protection activities in the community, volunteer activities to care for the elderly, etc. In this process, you will meet many caring people and work with them for a common goal. This experience will make you gain a lot.
There are also some interest group activities, such as painting classes, dance classes, etc. Here, you can give full play to your creativity, and at the same time, you can interact with other students to enhance each other’s feelings. So, friends, don’t always stay at home, actively participate in social activities and make your life more wonderful.
