As we all know, smoking is the first killer of health. In fact, even if you do not smoke, some unhealthy habits in your life will cause no less harm than smoking. Now let’s reveal the eight bad habits.
1 sit all day
Sitting in the office or by car for a long time will bring a variety of health diseases. Even regular exercise can’t counteract the harm of sedentary.
A new study by Alberta health service and cancer care center found that nearly 160000 cases of breast cancer, colon cancer, prostate cancer and lung cancer occurred every year were related to lack of exercise, but only 2 / 3 of them were caused by smoking.
Suggestion: in work, you should get up and walk regularly. At home, we should also exercise more.
2 do not turn on the range hood
A new study published in the US journal Environmental Health outlook found that poor ventilation when using gas stoves will cause indoor carbon monoxide, nitrogen dioxide and formaldehyde to seriously exceed the standard. These three pollutants are very common in second-hand smoke.
Suggestion: no matter frying or cooking, as long as the gas stove is used, the range hood should be turned on, which can reduce the pollution by 60% ~ 90%.
3 eating too much meat
Animal protein, containing the growth hormone IGF-1, which can promote the growth of tumor cells.
A new study by the University of Southern California published in the American Journal cell metabolism found that people who consumed a large amount of animal protein in middle age had a four times higher cancer mortality rate than their peers. But for people over 65, there will be no harm.
Suggestion: replace some animal proteins with plant proteins such as beans. Middle aged people should supplement protein according to their body weight every day and 0.8g every 2 pounds (0.9kg).
4 high temperature fried food
A number of studies have shown that too high a temperature of edible oil will produce acrolein and a large number of polycyclic aromatic hydrocarbons. This kind of carcinogen also exists in cigarettes, which is easy to cause respiratory inflammation.
Suggestion: use more olive oil and avoid high oil temperature when cooking.
5 long term sleep deprivation
Long term lack of sleep is easy to cause hypertension, heart disease, stroke, obesity and other health problems. Studies have found that the increase in mortality caused by insufficient sleep of 6-7 hours per night is equivalent to that caused by smoking. In addition, lack of deep sleep and circadian rhythm disorder will also accelerate the growth of tumors.
Suggestion: it is very important for health to ensure 7-8 hours of adequate sleep every day.
6 not drinking enough water
Even a slight degree of dehydration (only 2% of normal body fluid is missing) can affect energy levels. Dehydration will make the blood more viscous, reducing the efficiency of the heart to deliver oxygen and nutrients to various tissues and organs.
Suggestion: generally, when we go to work, we need to replenish more water because we face the computer for a long time. In order to calculate whether you have reached the normal amount of water, convert your weight into pounds, divide your weight by 2, and then multiply by 28.35, so that you can get how many milliliters of water you should drink in a day.
7 If you are tired, you will stop exercising.
Such an approach would be counterproductive. The study found that adults who are used to sitting for a long time but are healthy should exercise for 20 minutes three times a week. After 6 weeks, they no longer feel tired, but have more energy.
Regular exercise can enhance physical strength and endurance, and help the cardiovascular system to transport oxygen and nutrients to all parts of the body.
Suggestion: almost all activities can help alleviate fatigue, such as singing, deep breathing, walking, etc. When you can’t lift your strength, you can lie down flat and put the pillow under your feet, so that your feet are slightly higher than your head, which can make blood flow to your head and keep you awake.
8 lie in bed and play with your mobile phone
The blue light emitted by the display screens of tablets, smartphones and so on will inhibit the secretion of melatonin, disrupt the natural physiological rhythm of the human body, and cause fatigue.
Suggestion: switch off at least half an hour before going to bed.
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