If you want to live a long life, please remember: don't get up early, don't hurry after meals
Don't get up early
for office workers and "baby-givers", the most hectic time of day is in the morning, but no matter how busy they are, they should also remember these three things:
01. Don't move too fast
if you get up in a hurry as soon as you wake up, the body suddenly changes its position from a long rest state to an active state, and the human sympathetic nervous system is quickly activated. The elderly have poor ability of regulation and are prone to postural hypotension.
in addition, after the human body is at rest all night, the blood viscosity increases and the probability of vascular obstruction is high, which may also aggravate the insufficient blood supply and cause cardiovascular and cerebrovascular diseases.
02. Don't hold back your stool
when you get up, the peristalsis of the large intestine begins to be active, which is easier to produce defecation. If you don't make good use of this opportunity, you will slowly lose your sense of convenience. Stool stays in the colon, water is absorbed for a long time, dry stool will cause constipation and even hemorrhoids, anal fissure and other perianal diseases.
03. Do not skip breakfast
after dinner, do not eat until noon the next day. The stomach is in a state of empty hunger for a long time, which can easily lead to gastritis and gastric ulcer.
and work and study on an empty stomach, the body will also use the thyroid gland, pituitary gland and other hormones to secrete various hormones in order to gain power. In the long run, these glands are also prone to diseases such as hyperfunction.
so no matter how busy you are in the morning, you should eat something.
get up 7 small movements, do less sick
in the traditional concept of health, pay more attention to health after getting up. If we can get up 10 minutes early in the morning and do one or two healthy moves, we will certainly make you comfortable from head to toe and reduce your illness.
01. Eye-closing exercise: eye-pleasing
"eye-closing exercise" can help eyes to look good, and can prevent eye diseases.
when you wake up in the morning, don't open your eyes in a hurry, wipe them with the back of your thumbs, then gently wipe your eyes 14 times, continue to close your eyes, slowly roll your eyes, clockwise and counterclockwise 7 times, close your eyes for a while, and then open them quickly.
02. Rubbing abdomen: enhance gastrointestinal function
rubbing abdomen is beneficial to enhance gastrointestinal function, especially for those with habitual constipation. Rubbing the abdomen should not be carried out when you are too full or too hungry, and you should empty your urine.
when rubbing the abdomen, you should take the supine position and rub the abdomen with the right palm clockwise around the belly button. Start with the belly button, and then expand gradually one after another until the whole abdomen is rubbed. When kneading the abdomen should be moderate, the number of times can be more or less, after dozens of times, change the left hand in the opposite direction, rub dozens of times. The key is to be effective without interruption over the years.
03. Rub nose: prevent colds
first rub the Yingxiang acupoint on both sides of the alar of the nose with the index finger for about 20-30 times, or gently massage the tip and wing of the nose with the palm of the friction fever.
04. Rubbing forehead and rubbing ears: protecting ears and awakening the brain
rubbing forehead and rubbing ears can promote blood circulation. Rubbing the forehead is conducive to the prevention and treatment of headaches, insomnia, neurasthenia, memory loss caused by excessive use of the brain and other diseases. Rubbing ears helps prevent deafness, tinnitus and hearing loss.
3 minutes before getting up in the morning, press your finger against your forehead and rub it back and forth dozens of times to make it hot. Then rub the ear with both hands (press the middle segment of the index finger in front of the ear, stick it on the back of the ear with your thumb, rub it up and down) until you get hot and stick to it.
05. Stretch: promote blood circulation
stretch the waist, exercise muscles and bones, relax the spine has a very good effect. In just a few seconds, you can drive the stagnant blood back to the heart and improve blood circulation.
raise the arm as far as possible, the whole body is taut, so that while stretching the lazy waist, it can also dredge the blood vessels of the neck, so that the brain can get sufficient nutrition and cheer up the spirit.
06. Lifting the anus: preventing constipation and hemorrhoids
raising the anus not only prevents constipation and hemorrhoids, but also has curative effect on visceral ptosis and gastrointestinal dysfunction.
You can do it in bed, or you can lift the anus while brushing your teeth.
07. Abdominal breathing: enhance cardiopulmonary function
abdominal breathing is like giving self-help massage to the heart and lungs. It can also calm the mind, relieve stress, and relieve depression. You can do abdominal breathing after opening the window in the morning.
stand, the weak can also sit or semi-recumbent position, the left and right hands are placed on the abdomen and chest respectively, inhale with the nose, exhale as far as possible, exhale through the mouth, contract the abdomen at the same time, keep the minimum range of activity of the chest, slowly exhale and inhale. 7-8 times per minute, 10-20 minutes at a time.
there is no hurry after a meal
the rest time after a meal every day, these three points should be paid attention to:
01. Do not rush to take a walk
take a walk immediately after a meal, which will affect the digestion and absorption of the gastrointestinal tract due to increased exercise. Especially in the elderly, it can cause cardiac dysfunction, vascular sclerosis and dysfunction of blood pressure reflex regulation. It is recommended to take a rest for 30 minutes after meals, and then exercise after digestion of food.
02. Do not rush to take a bath
take a bath after a meal, the body surface blood flow will increase, while the gastrointestinal blood flow will be relatively reduced, thus weakening the digestive function of the intestines and stomach. You'd better take a rest for 1-2 hours before taking a bath.
in addition, it should be reminded that for the elderly with cardiovascular and cerebrovascular diseases, taking a bath immediately after meals may lead to cardiovascular accidents.
03. Do not rush to eat fruit
eat fruit immediately after a meal. Organic acids, sugars, pectin and other substances in the fruit can affect digestion and absorption, and even increase abdominal distension and discomfort after meals. In other words, eating fruit immediately after a meal will not promote digestion, and it will make you feel fuller and fuller.
as for how long you can eat fruit after a meal, it can be determined according to your personal feeling. If you have a full stomach after a meal, you can eat it 1-2 hours after the meal.
half an hour after a meal
in this way, the health effect is doubled
if you want to magnify the benefits of three meals, you should seize the half-hour health time after a meal, which can be said to get twice the result with half the effort.
01. Half an hour after breakfast: eat fruit, massage knees
eat fruits such as kiwifruit and strawberries with high vitamin content after breakfast, which can refresh your mind, ensure work efficiency in the morning, promote digestion and benefit nutrition absorption.
about 20 minutes after a meal, the stomach channel can be unobstructed by repeatedly rubbing the knee joint with the hand.
Dive right into our spectacular collection of black lace gown for wedding. Without delaying, click to enjoy the amazing shopping experience.
02. Half an hour after lunch: drink a cup of yogurt and take a nap
yoghurt contains a lot of organic acids such as lactic acid and acetic acid, which can inhibit the reproduction of harmful microorganisms. At the same time, coordinate intestinal acid-base balance, promote gastrointestinal peristalsis and digestive juice secretion.
and, the study found that tyrosine in yogurt can also help relieve psychological stress, high tension and anxiety.
taking a nap at noon can relieve stress and improve memory, even if it's only for more than ten minutes.
what should be noted is that for the elderly, it is not appropriate to take a nap immediately after lunch, which may aggravate the lack of blood supply to the heart and brain, appear chest tightness, dizziness, fatigue and other discomfort, and serious cardio-cerebrovascular accidents may be induced.
03. Half an hour after dinner: do housework, clap meridians
you might as well use this time to clean the room, or massage each other between families, can play the role of calorie consumption.
make use of this time to tap the meridians and collaterals, mainly aimed at Ren meridian, that is, the middle part above the lower abdomen, there are many important acupoints distributed here. Gently tap for 20 minutes from top to bottom after eating, which can help digestion and strengthen the body.
three times before going to bed
Chinese medicine has always attached importance to sleep and food, thinking that "sleep and food are both important tasks", "those who can sleep, can eat, can live forever". If you want a good night's sleep, you are advised not to do these three things before going to bed:
01. It is not suitable to eat midnight snacks
eating midnight snacks before going to bed will inevitably increase the burden on the stomach and intestines, and the information of its intense work will continue to spread to the brain, resulting in insomnia and dreaming, and over time, it is easy to cause diseases such as neurasthenia.
in addition, if the midnight snack is too late, some proteins must not be digested and absorbed in time, and toxic substances will be produced under the action of intestinal bacteria. In addition, intestinal wall peristalsis slows down during sleep, which relatively prolongs the residence time of these substances in the intestinal tract, which may promote the occurrence of colorectal cancer.
02. Do not do strenuous exercise
1-2 hours before going to bed, do not do strenuous exercise such as running, playing ball, dancing, or intense mental work, overweight physical work, otherwise it will make the brain in a state of excitement and affect the quality of sleep. Movies and TV dramas with too intense plots should also be watched less.
03. Don't look at your phone
stop thinking that playing with your phone is a "bedtime assistant"! Do you know? If you use your cell phone in bed for more than an hour, the blue light will reduce the total amount of melatonin produced by people by about 22%, so that you will always be in light sleep, or the more you play, the more addictive you will become, and you will never stop.
so, don't stay up late to play with your cell phone after going to bed every night, it's not good for you!
5 small habits before going to bed
help you sleep and prevent aging
two hours before going to bed, develop these 6 small habits, not only help to solve all kinds of sleep problems, but also help you delay aging.
01. Soaking feet in hot water, using warm water (40 ℃ ~ 45 ℃) before going to bed for 15 minutes can promote the movement of qi and blood, relax muscles and activate collaterals, dilate the blood vessels of feet and promote blood circulation. For the middle-aged and elderly, it has the effect of dispelling diseases and keeping fit. Reminder: don't soak your feet immediately after a meal.
02. Hot compress the eyes, reduce the dark circles under the eyes
take a towel and then wash the face. The water temperature can be slightly hot to feel not hot. This simple action helps to improve the movement of qi and blood around the eyes and relieve eye discomfort.
03. Take a deep breath and relax all over the body
many people can't calm down because they are too excited or have too many things on their minds before going to bed, and it is difficult to fall asleep. In this case, it is recommended to sit still before going to bed with 5 minutes of abdominal breathing. Let your body relax and feel the ups and downs of your abdomen.
04. Comb your hair with five fingers and keep your hair
comb your hair to the scalp with both hands before going to bed, which can dredge the head blood flow, improve brain thinking and memory ability, promote hair root nutrition, reduce hair loss, eliminate brain fatigue and fall asleep early. (note: head massage can also improve symptoms such as migraine, each massage should take 5 minutes)
05. Massage foot heart, strengthen waist and kidney
before going to bed every day, massage foot heart with thumb, 100 times clockwise. Regular massage of the heart of the foot can regulate the kidney meridian, tonify the kidney qi, strengthen the waist and strengthen the kidney, relieve limb fatigue, and achieve the goal of anti-aging and prolonging life.
to sum up, the details of life affect a lifetime. If a person has good living habits, he will have a good quality of life, so as long as you want to change, it is not too late to start! A good life, let's start with the right life.