90 health and wellness tips (save them and read them at your leisure)
01. Skipping breakfast is harmful to your health. It weakens your digestive system and may lead to gallstones and chronic cholecystitis.
02. Comb your hair with your fingers every morning and evening or after prolonged mental work. This helps promote blood circulation in the brain, relieve fatigue, and promote hair growth.
03. People who sit in front of a computer should eat apples regularly. Apples can combine with radioactive elements in the body and excrete them, thus having anti-cancer and health-preserving effects.
04. Grapes are rich in iron, which can help increase blood production in people with anemia. However, grapes are high in sugar and eating them often can lead to weight gain, so caution is advised.
05. For minor burns, where the burned area is small and there is only local blistering, fever, swelling and pain, the injured area can be soaked in saline solution, which has an analgesic and swelling-reducing effect.
06. Smoking hinders the body's absorption of vitamin C. Nicotine has a destructive effect on vitamin C, so smokers are prone to vitamin C deficiency.
07. If white clothes are stained by other clothes, wet the stained area with water, then apply salt and rub repeatedly to remove the stain. Then wash with water.
08. Celery is rich in fiber, which can speed up the emptying of food from the intestines, shorten the retention time of toxic substances in the intestines, and help prevent colon cancer.
09. Red bean porridge nourishes the kidneys and reduces edema; lotus leaf porridge relieves summer heat, quenches thirst, and detoxifies; winter melon porridge quenches thirst, promotes body fluid production, and lowers blood pressure; and white fungus porridge promotes body fluid production and moistens the lungs.
10. When choosing a parasol, try opening it up and looking at the shadow on the ground. The darker the shadow, the better. Choose polyester for the umbrella fabric, and the darker the color, the better.
11. Peaches are rich in various vitamins, minerals and fruit acids, which can relieve constipation. They have the highest iron content among fruits, making them a top food for people with iron-deficiency anemia.
12. Walking with short, quick steps is best, as it increases muscle activity, strengthens leg muscles, and improves blood circulation.
13. Chopsticks will retain bacteria and detergent residue after prolonged use. In addition to regularly disinfecting chopsticks, it is best to replace them every six months.
14. Ginger has three major effects: inducing sweating and relieving exterior syndromes, warming the stomach and stopping vomiting, and detoxifying. Drinking ginger soup regularly can effectively prevent and treat 'air conditioning sickness'.
15. Ginger and brown sugar water can prevent colds. Boil appropriate amounts of ginger and brown sugar in water and drink it as tea every two or three days. This can effectively prevent and treat colds.
16. The saying "Walk a hundred steps after a meal and live to ninety-nine" is not scientifically sound. Even slight exercise after a meal can increase the burden on the stomach and intestines. It is more appropriate to rest for 30 minutes before engaging in any activity.
17. Sitting with your legs crossed for a long time can have a negative impact on your body shape, easily leading to pelvic curvature, incorrect muscle attachment, and body deformation.
18. Do not eat too fast. Chew slowly and thoroughly, allowing food to mix with saliva and for the enzymes in saliva to break it down, thus maximizing the anti-cancer effects of saliva.
19. A short nap can be a way to replenish energy. However, the nap should ideally be around 30 minutes long, not too long, otherwise it will be difficult to wake up, which will affect your work and life afterwards.
20. Morning exercise should not be too early: The best time for morning exercise is after sunrise. At this time, the oxygen concentration in the air is relatively high, which can replenish the yang energy consumed during exercise. In summer, the best time for morning exercise is after 6:00 AM and before 9:00 AM, and the time should preferably be controlled within 1 hour.
21. Gray hair: Deficiency in folic acid and vitamin B6.
22. Dry skin: Deficiency in vitamin A.
23. Hair loss: Deficiency in lysine.
24. Rhinitis: Deficiency in B vitamins and vitamin C.
25. Yellowing eyelids: Deficiency in vitamin E.
26. Dry, split ends and yellowing hair: Deficiency in vitamin E.
27. Mouth ulcers: Deficiency in protein or vitamin B2.
28. Bad breath: Deficiency in Vitamin B and Vitamin C.
29. Acne and freckles: Deficiency in Vitamin C.
30. Leg cramps during sleep: Deficiency in Calcium and Magnesium.
31. Eye bags and dark circles: Deficiency in Vitamin E.
32. Vertical ridges on fingernails: Deficiency in Protein.
33. Acne: Deficiency in Vitamin E and Vitamin A.
34. Athlete's foot: Deficiency in B vitamins.
35. Dull hair: Deficiency in Vitamin A and Vitamin E.
36. Conjunctival congestion and photophobia: Deficiency in Vitamin B2.
37. Excessive dandruff: Deficiency in Selenium and Vitamin B2.
38. Dry mouth and tongue: Deficiency in B vitamins and Vitamin A.
39. Edema: Deficiency in albumin and globulin.
40. Thyroiditis: Deficiency in B vitamins.
41. Swelling and bleeding gums: Deficiency in Vitamin C and Vitamin K.
42. Eat a variety of foods: A balanced diet helps boost the body's immunity, leading to better health and longevity. The WHO recommends that daily meals should include a variety of staple foods such as wheat, rice, corn, and potatoes, plus various beans, fresh fruits and vegetables, and animal-based foods such as fish, meat, eggs, and dairy products; eat as much whole-grain food rich in dietary fiber as possible, such as oats and brown rice; and choose fresh fruits and vegetables and unsalted nuts as snacks, rather than high-sugar, high-fat, and high-salt foods.
43. Eat Less Salt: Excessive salt intake can lead to high blood pressure and increase the risk of heart disease and stroke. The WHO recommends that adults consume no more than 5 grams of salt per day (about one teaspoon). People should use less salt when cooking and reduce the use of salty seasonings such as soy sauce; when buying canned goods, dried vegetables, nuts, etc., try to choose varieties without added salt and sugar; do not keep salt shakers or salty seasonings on the table; check food labels and choose low-sodium products.
44. Low-fat and low-oil: Excessive fat intake increases the risk of obesity, heart disease, and stroke. Artificial trans fats are particularly harmful to health. The WHO recommends replacing butter and lard with healthier oils such as soybean oil, rapeseed oil, and corn oil; choosing "white meat" (chicken, duck, fish, etc.) with lower fat content instead of "red meat" (pork, beef, lamb); and using steaming or boiling instead of frying when cooking.
45. Limit sugar intake: Excessive sugar consumption not only harms teeth but also increases the risk of overweight and obesity, leading to chronic health problems. The WHO recommends limiting the intake of sweets and sugary drinks such as carbonated beverages, fruit juices and fruit juice drinks, powdered drinks, and flavored milk drinks; choosing fresh, healthy snacks and avoiding processed foods; giving children less sugary food; and not adding salt and sugar to complementary foods for infants under 2 years old.
46. Control alcohol consumption: Excessive or frequent drinking not only increases the direct risk of injury but can also cause long-term health problems such as liver damage and cancer. The WHO recommends minimizing or abstaining from alcohol. Certain groups should abstain from alcohol altogether, such as pregnant and breastfeeding women, drivers, machine operators, people with certain medical conditions that alcohol can worsen, and those taking medications that interact directly with alcohol.
47. The health of our digestive system is the foundation of overall health. Everyone should drink a glass of warm water every morning to promote the health of our digestive system. If you persist in this for a long time, your appetite will be very good and your body will be very healthy.
48. Green beans are a nutritious vegetable, but we should pay attention to the health aspects of eating them. Green beans cannot be eaten raw; they must be cooked thoroughly because raw green beans contain strong toxins. Please be aware of this.
49. Many modern people like to eat late-night snacks because they are busy with work. In fact, this is a bad habit. Eating too late at night can easily cause indigestion and, in the long run, can lead to gastritis and gastric ulcers. It is recommended that the best time to eat is 7 pm every day.
50. No matter how busy you are with work, you should eat on time. The biggest reason for poor health is overeating. I personally suggest that you stop drinking water after 9 pm and avoid eating snacks. Also, make sure you are 80% full when you eat.
51. We can eat some instant noodles in moderation, but when making instant noodles, we should first blanch them in hot water to remove the wax and oil on them before cooking them. This will make them much healthier to eat.
52. There are certain fruits you should absolutely avoid eating when your stomach is empty, especially bananas, as they can cause stomach upset. Secondly, avoid oranges, as their acidity can also irritate the stomach. Thirdly, avoid black dates and sugarcane, as they can cause gastrointestinal discomfort. Please be aware of these precautions.
53. Remember, if you have a poor appetite or intestinal problems, be sure to eat smaller, more frequent meals to maintain your digestive health. Also, drink more porridge or similar foods, as they offer many health benefits.
54. Don't drink yogurt immediately after meals: Many people believe that yogurt aids digestion, so they drink it right after meals. However, if you have eaten a large meal, drinking a cup afterward will only increase the burden on your intestines. It is more appropriate to drink yogurt 1-2 hours after meals.
55. Chicken soup cannot nourish the body: This applies not only to chicken soup, but also to pork rib soup, turtle soup, etc. Even if the meat is stewed until it is very tender, the soup only contains a very thin solution of amino acids and fat. The main nutrition is still in the meat.
56. Even the unrotten parts of rotten fruit are poisonous: Toxic fungi in the rotten parts of fruit can spread and multiply to the unrotten parts via the fruit juice. Therefore, removing the rotten parts of the fruit before eating it is still considered poisoning.
57. Three ways to get rid of garlic breath: Most effective: Eat apples; apples are the undisputed king of garlic breath removal. Most effective: Drink milk, but it's only effective if you drink it while eating garlic. Most perfect: Don't eat garlic at all; then there's no garlic breath at all.
58. There is no difference between eating fruit in the morning and evening: The various components of fruit do not change regardless of when you eat it. Therefore, eating fruit in the morning or evening has the same effect on the body, and it will not be harmful as long as you do not eat too much.
59. Beware of cancer when eating hot food: When food comes into contact with temperatures above 65°C, the delicate mucous membranes and esophagus will suffer mild burns and then repair themselves. If this process continues, mutated cells may appear, and over time, cancer may develop.
60. Drinking fruit juice is not as good as eating fruit directly: After fruit is juiced, a lot of dietary fiber is lost. At the same time, a glass of fruit juice is much less filling than a glass of fruit, and it is easy to inadvertently consume more calories.
61. Pay attention to your diet: If you want to maintain a beautiful complexion and prevent your skin from aging, you cannot ignore your diet. Eat more alkaline foods, such as vegetables, fruits, soy products, and seafood. These substances can improve an acidic constitution and reduce the damage of lactic acid and urea to dry skin. Supplement with more vitamins and minerals to prevent the oxidation of subcutaneous fat, enhance the vitality of epidermal and dermal cells, and avoid premature skin aging.
62. Drink water frequently, especially lemon water: Drinking water helps cleanse the gastrointestinal tract, promotes bowel movements, and helps eliminate toxins from the body. Lemon water, in particular, can purify the blood and promote metabolism.
63. Take good care of your skin: Skin care is an essential part of skin care for women with dry skin. If you want your skin to age faster, you need to take good care of it. Dry skin should focus on moisturizing and hydrating, which is also recommended for many young women. Oily skin should focus on oil control, and sensitive skin should pay attention to the selection of skin care products, and you can choose pure plant-based ones.
64. Don't suppress your emotions too much: If you feel sad, cry if you want to; it's a way to release stress. Tears can detoxify the body; they contain many things that are harmful to your health. Crying isn't bad.
65. Do more aerobic exercise: More exercise can accelerate the breakdown of body fat, strengthen the heart's contraction force, and increase blood flow, thus expelling metabolic waste products from the body. It can also enhance the body's resistance and delay aging. Suitable exercises for women include walking, jogging, cycling, swimming, aerobics, and ball sports.
66. Get enough sleep: Getting enough sleep is very important for a woman. Sleep is a form of rest, allowing your body's organs to rest so you'll have plenty of energy the next day.
67. Regular foot soaks promote sweating: Foot soaking is a particularly important aspect of traditional Chinese medicine health preservation. Soaking your feet can relax you after a long day of work, and it's the easiest way to sweat. Sweating is the best way to detoxify, so foot soaks are essential for maintaining beauty.
68. Cleanse your intestines and eliminate accumulated waste: Unhealthy intestines and frequent constipation are major causes of premature aging in women. To eliminate accumulated waste and toxins from the body, you should develop good bowel habits, maintain a regular bowel movement once a day, eat more foods that promote smooth bowel movements, such as bananas, sweet potatoes, and celery, eat less junk food, and drink water regularly.
69. Maintain oral health: Don't underestimate its importance; oral health is essential for overall health. Pay attention to your toothbrush choice. If you have sensitive teeth, choose a softer toothbrush. If your teeth are hard, strong, and prone to yellowing, choose a toothbrush with stiffer bristles. Develop the habit of brushing your teeth at night, and avoid eating after brushing. Women can have their teeth professionally cleaned regularly to keep bacteria out of the mouth and prevent gum recession.
70. Protect your liver and drink less alcohol: For men, alcohol is the primary culprit for liver damage. Studies have found that individuals consuming more than 160 grams of alcohol daily have a 92% chance of developing alcoholic fatty liver disease within 10 years. Therefore, protecting your liver starts with quitting alcohol.
71. Drink more water and eat more blueberries: Research from the UK Kidney Research Centre has found that if you drink at least two liters of water a day, your chances of developing kidney disease will decrease by 80%. Blueberries are rich in a substance that can inhibit bacteria from attaching to bladder tissue. Massage strengthens the kidneys, as the waist is the residence of the kidneys.
72. Quit smoking: Studies show that quitting smoking before age 30 can reduce the risk of lung cancer by 90%, and five years after quitting, the risk of smoking-related oral and esophageal cancers will also be reduced by half. Eat more nuts. Nuts are rich in selenium, especially pistachios. The vitamin E in pistachios can also protect the lungs and reduce the risk of lung cancer.
73. Protect your prostate: Eat more onions and garlic, and drink red wine. A study by the National Cancer Institute in the United States showed that men who consume more than 10 grams of garlic or onions daily have a 50% lower risk of developing prostate problems than those who consume less than 2 grams. Additionally, drinking one or two glasses of red wine daily can help reduce the risk of prostate cancer in men. A harmonious and regular sex life can also help clear blood vessels in the prostate, thus contributing to prostate health.
74. Take care of your colon and eat less meat: The factors threatening colon health, in order of importance, are: excessive meat consumption, lack of exercise, and insufficient dietary fiber intake. Ensuring adequate daily intake of vegetables and grains is essential. For example, add some whole grains when cooking rice, aiming for them to make up about 1/4 of the total. Foods rich in dietary fiber include celery, celery, cabbage, radish, millet, barley, and oats.
75. Don't rush to take off your clothes: Spring weather is unpredictable, and people often overlook the changeability and coldness of early spring. It's best to gradually reduce your clothing and not suddenly switch to short sleeves and shorts, as the cold can damage your lungs and easily lead to nasal congestion, coughing, colds, etc.
76. Spring is a good season for nourishing the liver: In spring, liver qi is vigorous and rising, which is considered the time of peak liver activity in Traditional Chinese Medicine. Nourishing the liver follows the principle of "nourishing the liver with sweet foods and soothing the liver to nourish the blood." Appropriately eating foods such as dates, honey, bamboo shoots, spinach, as well as carp and duck can nourish and protect the liver. Avoid staying up late and try to fall asleep before 11 pm.
77. Stretch upon waking up in the morning: After a night's sleep, the body is relaxed and sluggish, and blood circulation is slow. When you wake up, you always feel lazy and weak. Stretch your limbs and waist, use all your muscles, and take deep breaths. This can promote blood circulation, clear the meridians and joints, and invigorate your spirit. It can relieve fatigue, refresh your mind, increase your strength, and loosen your limbs.
78. Preventing Headaches in Spring: Of the four seasons, migraines are most common in spring. To prevent headaches, massage your head by combing your hair with your fingertips or a wooden comb. Make slow, circular motions from the temples towards the forehead and then to the back of the head. Your head will feel very comfortable and relaxed afterward. Eat more foods rich in magnesium, such as soybeans, seafood, and walnuts.
79. Avoid UV rays and pay attention to sun protection: UV radiation is much higher in spring, between 11 am and 3 pm. UV rays easily promote the formation of freckles and the deposition of melanin. Therefore, sun protection is very important.
80. Combating Spring Fatigue: Instead of simply sleeping more or catching up on sleep, one should follow the natural rhythms of spring, focusing on replenishing oxygen and regulating energy. Engage in regular exercise such as jogging, yoga, or walking to move joints, stretch the body, promote blood circulation, and stimulate the growth of Yang energy. Drinking a beverage containing five-flower herbs can also help dispel dampness, soothe the liver, regulate Qi, refresh the mind, and alleviate spring fatigue.
81. Thorough Spring Cleaning to Prevent Allergies: Spring is a high-incidence season for allergies, respiratory diseases, and infectious diseases, so it is essential to carry out a spring cleaning. Try to choose a time when the weather is good and the air is clean. Open windows for ventilation before cleaning, and try to use wet sweeping instead of dry sweeping to prevent indoor dust. Families with the means can use a vacuum cleaner, especially to thoroughly clean hard-to-reach areas such as under beds, sofas, and wardrobes. It is also best to take bedding outside to air it out. Carpets and curtains should be washed every time the season changes.
82. Comb your hair in the morning and soak your feet at night: The "Treatise on Nourishing Life" says: "In the three months of spring, comb your hair one to two hundred times every morning. Before going to bed at night, add a pinch of salt to hot water and wash from your knees to your feet before lying down to expel wind and toxins from your feet and prevent stagnation." This means that combing your hair in the morning and soaking your feet in lightly salted water at night in spring can promote the circulation of qi and blood in the body and maintain health and prevent disease.
83. Avoid damp environments: Spring air is relatively humid, and prolonged exposure to damp, cold environments can easily lead to dampness invading the body. Therefore, in daily life, it's essential to minimize exposure to damp environments, especially for those sensitive to dampness. Minimize going out on rainy days, avoid wearing damp clothing, and dry yourself thoroughly after showering and blow-drying your hair. Keep indoor areas as dry as possible; use fans and air conditioners to maintain air circulation.
84. Drink more water: Water is a very important natural beverage for the human body. Drinking more water can keep the mucous membranes in the nasal cavity and mouth moist, promote metabolism, thereby making the body's internal circulation more balanced, enhancing the activity of lactate dehydrogenase in human organs, and thus effectively improving the body's immunity and disease resistance.
85. Persist in exercise: More exercise helps improve the body's immunity and can also make the body more relaxed and in a healthy state. Persisting in more than 30 minutes of exercise every day will increase the number of immune cells and increase resistance.
86. Regular sleep schedule: Getting enough sleep is very important. People who sleep well tend to be healthier. Adequate sleep can not only improve immunity, but also help you wake up more energetic and full of vitality the next day, which can also greatly help improve work efficiency.
87. Balanced Nutrition: A balanced diet greatly helps improve immunity. The vitality of the human immune system mainly depends on food. Various nutrients must be properly combined. Every day, it is necessary to supplement protein, fat, carbohydrates, vitamins, and minerals. For example, vitamin A can promote the synthesis of glycoproteins, which is beneficial to the production of immunoglobulins and can improve immunity; vitamin C, B vitamins, and other elements are all related to the body's non-specific immune function.
88. Emotional Regulation: Mental health also has a significant impact on the body's immunity. Excessive tension and stress can lead to an increase in hormones that suppress the immune system, thereby inhibiting the body's immune function. Learning to manage stress, reduce pressure appropriately, and maintain a cheerful and relaxed mood can help improve immunity.
89. Quit bad habits: Unhealthy lifestyle and dietary habits are detrimental to health and can increase the risk of disease. Therefore, it is necessary to quit bad habits such as staying up late, smoking, and drinking alcohol, which can also help improve immunity.
90. Oral immune-modulating supplements: In addition to the well-known good lifestyle habits such as a reasonable diet, more exercise, and going to bed early and getting up early, we can also take oral supplements such as crude polysaccharides, which can regulate immunity.