Health care guide (super practical national health care guide)

How many times have you made such a wish to your friends to ask for supervision, or secretly set similar goals in the hope of getting healthier and more energetic yourself?

Recall 20 18:

We agreed not to stay up late. Did you do it? (What did you say)

Have you reached the weight loss goal set at the beginning of the year? (The wind is too strong)

● Can't drink more sweetened milk tea, does it exceed the standard? (I can't hear you)

No matter what happened in the past

At the beginning of a new phase

And a little ceremonial-

Tell yourself.

20 19

I can do better.

Here are 68 good habits.

For your reference

May you have one.

A healthy and happy new year

1. Set the alarm clock 10 minutes earlier to avoid being in a hurry after the bell rings. Give the brain and body more time to wake up.

2. Brush your teeth at least twice every morning and before going to bed for 2 minutes each time.

3. Use dental floss and fluoride toothpaste to prevent dental caries. Healthy teeth can bring a beautiful smile ... and an excellent appetite.

The toothbrush that has been used for 3 months needs to be changed. If the bristles are deformed or faded, they should be replaced in time.

5. Drink a glass of water after getting up.

6. Go to the toilet when you feel comfortable. Don't back down. Don't be silly and hard.

7. Try not to read a book when going to the toilet, try not to bring a mobile phone, and read it in three to five minutes.

8. Take a look at the urine after defecation. If the color and personality are abnormal, you should pay attention.

9. Friends with hypertension and diabetes should take medicine on time and according to the doctor's advice. Don't change the type and dosage of drugs by yourself, and don't replace drugs with health care products.

10. When the weather is fine, bask in bask in the quilt and change the sheets and pillowcases frequently.

1 1. Study, work, play games, watch TV ... Remember to stand up and exercise your hands and feet after sitting for a long time. This is especially true when you encounter a bottleneck at work or can't win a game, because "standing" is invincible.

12. Remember to have breakfast every day and start the day fresh.

13. Expanded food is replaced by nuts, dairy products and fruits.

14. Walking is neither lazy nor urgent. Lift your ass, stride, hold your head high, and tuck in your abdomen. Good posture, walking and coming out.

15. When the outdoor air is good, always ventilate the room.

16. It is best to eat 1 kg of vegetables every day, of which dark green accounts for more than half.

17. It is best to drink 1 glass of milk every day.

18. Pay attention to supplement high-quality protein, mainly chicken, fish, shrimp, eggs and milk.

19. Eat less red meat, sausage, ham and bacon.

20. Three meals are scheduled, and each meal is seven points full.

2 1. Make as much as you eat, and it is best not to leave leftovers. Leftovers should be put in the refrigerator in time. Keep meat dishes for 2 days at most, and eat vegetarian dishes 1 day.

22. Don't always drink rice porridge. Faster blood sugar, single nutrition, not nourishing the stomach.

23. Take a 20-minute break at noon. It is best to lie flat or prone. Don't press your face or your eyes.

24. Don't lower your head to play with your mobile phone, the cervical vertebra is under great pressure; Try not to brush your mobile phone before going to bed, your eyes are easy to spend.

25. Water accounts for about 65% of body weight, and both men and women are made of water. Adults with normal heart and kidney function should remember to drink enough 1.5 ~ 2 liters of water every day.

26. Drink less carbonated drinks and sugary drinks.

27. You can drink two glasses when you are happy, and you'd better not touch alcohol at other times.

28. When you are not in a hurry, don't take the elevator when you take the stairs (people with heavy weight or uncomfortable joints choose sports that are less irritating to the joints), and don't take a car when riding a bicycle.

29. Ensure moderate-intensity aerobic exercise of not less than half an hour five times a week, reduce fat and keep fit, enhance heart and lung function, and enhance face value, because beautiful people "move".

30. Prepare an objective weighing scale, an accurate sphygmomanometer, an honest tape measure and a flat and fair mirror to let you know your weight, blood pressure, waist circumference and figure at any time.

3 1. Keep the room clean and tidy, clean up the sundries at home regularly, donate the clothes you don't wear decisively, and throw away the unused sundries decisively.

32. Be sure to turn on the range hood when cooking.

33. Separate the chopping boards for cutting raw food from cooked food, and separate the countertops and dishcloths for washing dishes.

34. White rice is mixed with one-third to one-half of miscellaneous grains and beans and cooked into miscellaneous grains and beans rice.

35. Put less salt when cooking, and it is best to buy a salt-limited spoon, which is cheap and easy to use.

36. Cook more and fry less.

37. After washing dishes and frying, do whatever is convenient, and life will be much fresher.

38. Don't drink on an empty stomach, and don't eat food that is too cold, too spicy and too sour.

It is useful to buy some sealed bags and sealed lunch boxes.

40. Carry paper towels or wipes with you.

4 1. Don't eat "anti-inflammatory drugs" at will.

42. Preventive infusion is not only useless but also risky, especially reminding the elderly at home to pay attention to this.

43. It is best to choose high-quality in-ear headphones or headphones, which can hear the sound at a low volume and protect the delicate eardrum.

44. It is better to buy messy health products than to buy good food and clothes. Save money to buy really good quality necessities.

45. Don't watch advertisements for health products packaged like health programs on TV. None of them are reliable, and most of them are unreliable. The more amazing you look, the more likely you are to be a fool.

46. If you have a pet at home, be sure to give it a vaccination.

47. Keep your hair not greasy, and men should not have long nails.

48. Pay attention to sun protection. The weather forecast software in the mobile phone will display the ultraviolet index. If it exceeds 5, it is recommended to apply sunscreen. Choose SPF greater than 15, and the face needs to be about the size of a dollar coin.

49. Regular physical examination. Generally once a year, middle-aged and elderly friends with chronic diseases are reviewed regularly according to the doctor's advice.

50. When going to the hospital for reexamination, bring the previous inspection report and write down the names of the drugs used recently.

5 1. Appropriate use of regular hair care products, reduce the number of perms and dyeing.

52. Some people are glamorous, but they don't change their underwear frequently behind their backs. Change underwear every day!

53. Wash the changed clothes in time, and don't leave them in the water for a few days, especially underwear and socks.

54. It is best not to eat before going to bed. If you are really hungry, a small glass of milk, a piece of bread or a piece of fruit is more suitable.

Don't drink too much water before going to bed, lest you can't get up at night.

56. When sleeping, it is best to lie on your back or side. If you have low back pain, you can put a small pillow under your waist.

57. Choose a comfortable pillow, the fist height is 1.5 times the shoulder width, and the place supporting the neck can be about three to five centimeters higher than the part supporting the back of the head.

58. If you snore badly, remember to go to the hospital.

59. Don't stay up late. If you don't get enough sleep or sleep well, you will not only be depressed, but also get fat easily. Get enough sleep for 7-9 hours every day.

60. quit smoking, quit smoking, quit smoking! Quit smoking in the new year.

6 1. Don't always narrow your eyes, otherwise it will easily deepen crow's feet. Myopia and farsightedness can't see clearly, remember to wear glasses.

62. I have a hobby of my own, such as reading, playing chess, playing cards, dancing, musical instruments, fishing, traveling, photography, knitting ... I can feel the poems and fields in the distance, not limited to the present.

63. If you and your family have chronic diseases, learn more about them and know how to deal with common problems and emergencies.

64. Spend more time with family and friends.

65. People don't follow the trend and have their own views on things.

66. Maintain a passion for life and a childlike curiosity about the world.

67. Proper stress is not a bad thing, but treating stress as a bad thing is a bad thing.

68. Strive to be "not happy with things, not sad with yourself". At least control your emotions and accept your good mood and bad temper.