From dinner to bedtime is the golden time for health preservation. By making full use of this period of time, conforming to the laws of nature, and adhering to the scientific “late health preservation” method, you can adjust your body to the best state. Look at what you have done with the following health preservation methods. Can you add 10 points to your health?
dinner is rare and Vegetarian: + 2 points
As the saying goes, “eating eight times full often will prolong life and prolong life”. Dinner should be seven or eight times full. Because people’s heartbeat and blood circulation will be slower at night than in the daytime, and gastrointestinal movement will also slow down. If you eat a large amount of high-fat and high calorie food, it is easy to raise blood lipids and slow blood circulation, which may not only lead to indigestion and obesity, but also increase the risk of cardiovascular and cerebrovascular accidents. The child may have indigestion, which may cause food accumulation.
The meat and vegetable collocation of dinner depends on the physical condition of the family. Dinner for the elderly should be vegetarian; Children can match meat and vegetables, slightly vegetarian; Some young people still have to study and work at night, and they can also add meat dishes appropriately. The general principle is to avoid big fish, big meat and spicy food at dinner; You can eat more grains, cereals and fresh vegetables.
It is suggested that office workers should go home and have dinner with their families. Taking this opportunity, they can share the results of work and study and fun with their families, which can make people feel happy. Meals cooked at home are usually more nutritious, not too high in oil and salt, and are more conducive to health.
finish dinner before 8:00: + 1 minute
Dinner should be arranged before 8 o’clock, that is, 3-4 hours before going to bed. If the dinner is too late and the food eaten in the evening is left in the stomach, it will promote a large amount of gastric juice secretion, stimulate the gastric mucosa, reduce resistance, and cause gastric ulcer; If you go to bed immediately after eating, you will increase the burden on your intestines and stomach, which will easily lead to an increased risk of gastric cancer.
Young people should try their best to get rid of the habit of eating snacks. Supper is very harmful to the stomach, because the life span of gastric mucosal epithelial cells is very short, and they need to regenerate once every 2-3 days. This regeneration process is generally carried out during the rest of the gastrointestinal tract at night. If we often eat at night, the gastric mucosa cannot be repaired in time. The elderly should prevent the rise of blood lipids caused by eating too late. In addition, the peak of calcium excretion of the human body is 4-5 hours after meals. Eating too late for dinner will not only affect sleep and store calories, but also easily cause urinary tract stones.
In winter, it gets dark early and lights late. People should also adjust their work and rest according to this natural law, go to bed a little earlier in the evening and get up later in the morning. In winter, the dinner time should be as early as possible, and generally 6-7 PM is more suitable.
soak your feet in warm water before going to bed: + 1 point
The foot is the farthest part of the centrifugal viscera. Before going to bed every night, bubble the foot with water at 40 ℃ ~ 50 ℃ and massage the center of the foot and toes, which can promote the circulation of Qi and blood, accelerate blood circulation, and relax muscles and collaterals. Since ancient times, there has been a saying among Chinese people that “soaking feet in spring can lift the sun; soaking feet in summer can dispel summer dampness; soaking feet in autumn can moisten the lungs and intestines; soaking feet in winter can warm the Dantian”. No matter which season, whether it is children, middle-aged and young people, or the elderly, it is a good way to keep healthy to soak your feet before going to bed.
Adding some Chinese medicine to the water can also have a better health effect. For example, chrysanthemum can help sleep, and dried ginger can warm the stomach. If you soak your feet in winter, you can add an appropriate amount of vinegar to the water, which can not only alleviate fatigue, but also help sleep and dispel rheumatism. However, vinegar has the effect of promoting blood circulation and removing blood stasis. It should not be used by pregnant women and menstruating women. The time to soak feet should be 15-30 minutes. If it is too long, it is easy to increase the burden on the heart. In addition, feet should not be soaked within half an hour after meals. People with lower limb ischemia symptoms, patients with serious cardiovascular and cerebrovascular diseases or diabetes, and people with foot trauma should be cautious.
It is also important to wash your face with warm water before going to bed at night. There is radiation everywhere in life. Washing your face before bed can wash these radiation particles and dust, clean your skin, and make your sleep more comfortable and relaxed.
go to bed at 10:30: + 2
Go to bed at 10:30 p.m. and go to deep sleep at 11-12 p.m. Research shows that deep sleep plays an important role in promoting children’s physical growth, eliminating fatigue and restoring physical strength. Normal adults generally do not enter the first deep sleep until 60 minutes after falling asleep. Therefore, adults without sleep disorders should start preparations before 10:30 p.m., such as washing, relaxing and going to bed, to ensure that they fall asleep before 11 o’clock, so as to ensure good sleep quality. From the perspective of traditional Chinese medicine, 11 p.m. is the time to detoxify the gallbladder meridian. Sleeping well at this time can make the gallbladder meridian well maintained and the mental state will be better the next day. Some old people can’t fall asleep after lying in bed for half an hour. At this time, they should leave the bedroom, find a comfortable place to sit quietly for a while, and return to bed when they feel sleepy.
Sleep time can be extended appropriately in winter, but it is not advisable to sleep too much. The average sleep time of children is 10-12 hours a day, that of teenagers is 9-10 hours, that of adults is 7-8 hours, and that of the elderly is 5-7 hours.
no more than 10 points for watching TV and using computer: + 1 point
Computers and televisions have certain radiation, so it is not appropriate to stare at the screen for a long time. Watching TV, computer, mobile phone, etc. within an hour before going to bed will cause interference to the brain, and artificial light will also inhibit the secretion of melatonin, making it difficult to sleep. Many old people can’t sleep at night, so they watch TV very late, but the later they watch, the more they can’t sleep. Therefore, one hour before going to bed, turn off the TV and computer, and lie in bed and slowly enter the state of sleep. Before going to bed, don’t watch TV dramas and videos that make people emotional, scary, sad or depressed. All of these stimulate the brain, accelerate the blood flow, make it difficult for people to sleep, and reduce the quality of sleep. Young people may have to study and work at night, but they should not watch the computer for more than 11 o’clock. They should not stare at the computer all the time. They should sit for a while and then get up for a walk. Children should go to bed before 10 o’clock. A full rest is good for their growth.
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