How to live a healthy lifestyle

Physical health is the greatest wealth in life. Self-cultivation is the most valuable work in life.” In modern society, the material conditions improves a lot, but the happiness of the people is still low. Not only that, but people with mental illness are increasing. Why is it? I think it is mostly related to people’s lifestyles. So how to form a good lifestyle?

With the development of science and technology and the prosperity of business, we had a rich but chaotic life. We face countless choices every day and endure all kinds of temptations, so most people live in a kind of incitement and chaos and cannot control themselves. Some people are actually too busy to rest. They are busy with work, busy with their families, and busy with entertainment. It is impossible to calm down. Moreover, this lifestyle is mostly based on physical and mental health. The price is so heavy that it is often overwhelmed when we find out.
This way of life not only confuses our mind and body, but also destroys the ecological environment. We talk about environmental protection today, not just planting a few trees or doing a publicity to solve the problem.

Although we are talking about environmental protection,we still live a life with physical and mental exhaustion and environmental degradation. Speaking of this, I am thinking of the Buddhist commandments. Why does practice begin with a precept? It is to help us build a healthy and beneficial lifestyle, so that we can have a peace mind, and then we can improve the wisdom further. Practice is like this, and life is the same. With a healthy lifestyle, you will have a healthy body and mind that will not cause too much damage to the environment.
Vegetarian is a healthy lifestyle. In China, people have misunderstandings and prejudice against vegetarianism. They always think that vegetarianism can lead to malnutrition, or that vegetarianism is a helpless choice. In fact, various studies in modern times have shown that vegetarian diet is far more suitable for human beings than human meat,  regardless of the physiological structure of the human body or the nutrients of fruits and vegetables.

From an environmental point of view, vegetarianism is also the best choice to save the environment. Many studies have shown that the large-scale development of the aquaculture industry is the biggest cause of climate warming. 20% of the global greenhouse gas emissions are from aquaculture, which exceeds the emissions of all vehicles in the world. At the same time, the aquaculture industry also consumes a lot of land and water resources. Check out the relevant data, I believe everyone will be shocked. If we don’t change it, we will suffer a lot after.
Therefore, vegetarianism not only contributes to the health of one’s body and mind, but also contributes to global environmental protection. It is a civilized, healthy and fashionable lifestyle. In fact, this lifestyle is becoming a rational choice for more people right now.

Choose reasonable snacks and drinks

Snacks and drinks should be reasonably selected. Fruits and vegetables, nuts, etc., which can not only supple the intake of nutrients in the daily diet, but also increase the excessive energy intake. Studies have shown that eating a small amount of nuts a week helps to protect heart, but excessive consumption may increase energy intake, which in turn leads to obesity. Maintaining a nut intake of 50 g per week is more reasonable.

High sugar content and carbonated beverages can increase energy intake and harm oral hygiene. Excessive drinking also increases energy intake, providing 29 kJ of energy per gram of alcohol. When the body consumes enough energy through the diet, the energy produced by alcohol metabolism is stored in the form of fat. Therefore, people who drink too much alcohol for a long time are often have obesity and diabetes. Alcohol damage to the liver has also been confirmed by various studies, Drinking long increases the risk of liver cirrhosis and liver cancer. On the other hand, some studies have shown that proper drinking, especially drinking red wine, has a protective effect on cardiovascular. In this regard, it is recommended that adult men’s daily alcohol intake does not exceed 25 g and women do not exceed 15 g.

Keep insist

It will take a long time to be healthy so that we have to insist on exercise and diet.

Good lifestyle

With the gradual enhancement of people’s health awareness, regular medical examinations and timely medical treatment have become a common consensus among the public. However, people have focused their health investment on the diagnosis and treatment of cardiovascular diseases, and often forget how to avoid it.  Changes in lifestyle, high blood pressure, coronary heart disease are chronic cardiovascular diseases that are still not cured, and they require long-term or even life-long medication, which can be prevented through a healthy lifestyle. Practice has proved that appropriate lifestyle changes can safely and effectively delay or prevent the occurrence of cardiovascular diseases, and reduce the sudden occurrence of cardiovascular adverse events, such as myocardial infarction, stroke, sudden death. In 2013, the American College of Cardiology and the Heart Association developed a lifestyle management guide to re-evaluate and popularize the modern concept of healthy lifestyles. It means its important for people to prevent it.The following is a detailed explanation of the relevant aspects of a healthy lifestyle:

 

 

1.Maintain standard weight:

Whether it is a standard weight or not, it can be measured by the body mass index. Calculation formula: body mass index (BMI) = weight (kg) and height 2 (m 2) to calculate. Adult normal weight: 18.5 ≤ body mass index (BMI) < 24.0; overweight: 24.0 ≤ body mass index (BMI) < 28.0; obesity: body mass index ≥ 28.0.
Simple calculation formula for standard weight: standard weight = height (cm) -105.
Maintain standard body type: overweight or obesity indicates that the body fat content (body fat) exceeds the standard, which will cause uneven distribution of body fat, resulting in body shape deformation. Excessive accumulation of fat in the upper body or abdomen is called central obesity, also known as abdominal obesity,excessive accumulation of fat in the lower body, buttocks or limbs is called peripheral obesity, also known as subcutaneous fat obesity or pear-shaped obesity. In general, abdominal obesity has a high incidence of cardiovascular disease.

 

 

Generally, the type of obesity is judged according to the waist circumference and waist-to-hip ratio: central type obesity: adult male waist circumference > 90 cm, waist-to-hip ratio > 0.9; adult female waist circumference > 85 cm, waist-to-hip ratio > 0.85.
No matter what method is used to lose weight, the fundamental measure is that the total calorie intake is less than the total calories needed, that is, “negative balance”. Try to eat low-calorie foods, whole grains, fruits, vegetables, egg-milk, etc. Under the necessary energy demand conditions, regular aerobic exercise to decompose excess fat consumption, reduce fat storage, and thus achieve the purpose of weight loss, this is the secret of weight loss.

2, moderate exercise

Long-term exercise can maintain normal weight, consume excess calories and prevent fat accumulation. Moderate-intensity sports are safer and more effective, and methods for assessing moderate exercise intensity:
1. Self-feeling: The sports center jumps faster, sweats slightly, and feels a little tired.
2. Objective performance: speed of breathing during exercise, slight asthma, can talk to people, but can not sing.
3. Walking speed: about 120 steps per minute.
4. Heart rate during exercise = 170-age.
5. After 10 minutes of rest after exercise, the heart rate is fast, the breathing is relieved obviously, and the heart rate is close to normal.

 

Other forms of exercise: exercise with exercise equipment, can push, pull, squat, lift, press and other actions, enhance muscle strength, increase the body’s balance ability, prevent falls, improve high blood sugar; avoid suffocating action and even breathing when practicing.

Its good to do exercise in the afternoon or evening; early morning is a high incidence of cardiovascular and cerebrovascular accidents.

3, a good attitude

There is growing evidence that tension, anxiety, irritability, psychological imbalances, and poor interpersonal relationships are important causes of cardiovascular disease. You can alleviate your stress by:
1. Avoid bad feelings and maintain an optimistic and positive attitude;
2. Treat yourself correctly, be patient with others, build a harmonious family, and handle the relationship between colleagues;
3. Correctly handle difficulties and setbacks and enhance psychological endurance;
4. Explore and find ways to self-regulate negative emotions, talk to friends and family and seek help;
5. Psychological counseling is a scientific method to reduce psychological stress when it can’t be relieved by yourselves,
6. In case of serious morbid psychology, it should be treated promptly to prevent vicious circle

 

 

4, high quality sleep

Sleep is the best time for the cardiovascular system to reduce the workload, the body’s various organs, and the neuro-hormone regulation system to reserve energy. Good sleep is the best way to maintain health. More and more clinical trials and observations show that obstructive sleep apnea syndrome is closely related to hypertension, pulmonary hypertension, myocardial infarction, stroke, coronary heart disease, arrhythmia, metabolic syndrome, sudden cardiac death, etc. Partially refractory hypertension, unstable angina, and poor control of atherosclerotic encephalopathy are all related to sleep apnea and hypoxia, so pay attention to sleep, correction of snoring, treatment of sleep apnea syndrome is another prevention of cardiovascular disease.