A collection of personal health knowledge
During the summer midday heat, the sun blazes down, and the high ambient temperature causes blood vessels in the skin to dilate, concentrating blood in the skin and leading to an imbalance in blood distribution throughout the body. This is especially true for the brain, where blood flow is reduced, resulting in temporary relative insufficiency of blood supply to the brain, making people feel lethargic and drowsy. Therefore, an afternoon nap is essential. A healthy and scientific afternoon nap can eliminate fatigue and restore energy; replenish sleep and relieve heat; enhance physical strength and improve bodily functions; protect the brain and relieve tension.
Nowadays, more and more people are paying attention to drinking water, but few truly know how to drink it correctly. Drinking water without considering the time, the type of water, or without thinking ... only proves that you are drinking water, but not necessarily drinking it correctly. In this era where taking care of one's health has become a trend, what was once considered the simplest thing—drinking water—has inevitably become a profound science.
1. Be cautious about drinking water in the morning.
Many people consider drinking water after waking up a daily routine, hoping it will help with bowel movements, lower blood viscosity, and make them look radiant. But how can we hydrate more healthily in the morning ? Actually, there's no fixed rule, and hydration at breakfast should be tailored to the individual.
People who are thin, fair-skinned, and have a cold constitution should not drink milk, juice, or cold water that is below body temperature in the morning. Instead, they can drink warm soup or porridge.
Freshly squeezed juice is not suitable for an empty stomach in the morning; even in summer, it should be consumed with breakfast.
Avoid salt when replenishing water in the morning. Thick meat broth or salty wonton soup are not suitable for the morning, as they will only aggravate the body's thirst.
2. Drinking water before meals is best for your stomach.
Should you drink water before meals ? Won't that dilute stomach acid and affect digestion ? Western meals often include an appetizer course to stimulate appetite and lubricate the esophagus, preparing the body for the meal. Similarly, drinking water before meals serves the same purpose. Before consuming solid food, drink half a cup ( about 100 ml ) , such as room temperature juice, yogurt, warm chrysanthemum tea with rock sugar, or a light tea, or even a small bowl of strong, appetizing soup. These are all excellent ways to soothe the stomach.
3. Drink more water that is not visible.
Some people seem to never drink water, but that's because they get enough water from food. Food also contains water; for example, rice contains about 60% water , and porridge is even more water-rich. Looking at food composition tables, it's easy to see that vegetables and fruits generally contain over 70% water , even if you only eat...
4. Remember the diuretic foods.
Foods refer to those that increase the excretion of water from the body. For example, watermelon, coffee, and tea contain diuretic components that can promote the formation of urine in the kidneys. Whole grains, vegetables, and fruits contain dietary fiber, which can bind a large amount of water in the intestines and increase the weight of feces. Spicy and stimulating ingredients can promote the dilation of capillaries on the skin surface, causing people to sweat profusely and lose water from the skin surface.
Whether it's replenishing or eliminating, these are all methods to achieve the body's water balance.
5. Drinking freely has nothing to do with beauty.
Dehydration can cause skin to appear dry and dull ; insufficient water intake can also lead to constipation and make the skin prone to breakouts. However, simply replenishing water has limited impact on skin texture and tone. Many beverages now marketed with added vitamins claim to have beauty benefits. For example, one milk-based drink contains vitamin B6 , which it claims can " make skin smooth and delicate . " And there are quite a few drinks containing this " beauty vitamin " these days . While orthodox nutrition textbooks don't mention its beauty effects, fortunately, consuming more of it is neither dangerous nor harmful, and may even help prevent coronary heart disease.
6. The " Danger " in the Water
Boiled tap water may contain carcinogenic chlorine compounds, and the water quality will deteriorate if left to stand for a long time ( overnight ) .
Various household water treatment machines are now appearing on the market, similar to the once-popular mineral water jugs. However, such devices have maintenance issues, just like water dispensers, and may become a source of secondary pollution of drinking water.
7. The Art of Drinking Sports Drinks
Before and after strenuous exercise, avoid drinking plain water and high-concentration fruit juice; instead, consume sports drinks. Sports drinks should contain small amounts of sugar, sodium, potassium, magnesium, calcium, and various water-soluble vitamins to replenish what the body loses and needs during exercise. Drinking plain water dilutes the blood, increases sweating, and further exacerbates dehydration. The high sugar concentration in fruit juice prolongs gastric emptying time, causing stomach discomfort during exercise. The specially designed concentration of inorganic salts and sugars in sports drinks avoids these adverse reactions. The temperature of sports drinks is also important; too high a temperature hinders heat dissipation, while too low a temperature can cause gastrointestinal spasms. Generally, they should taste cool, with a temperature around 10 degrees Celsius.
8. Be wary of sour drinks and various fruit juices.
Many beverages use citric acid as a flavoring agent. Excessive consumption of citric acid leads to a sudden influx of large amounts of organic acids into the body. When the intake exceeds the body's ability to process acid, it can cause an imbalance in the body's pH , resulting in acidosis, which can cause fatigue and drowsiness. This is especially true in the summer, when the hot weather and increased sweating cause the body to lose significant amounts of electrolytes, such as potassium, sodium, and chloride. Consuming large amounts of acidic beverages can further acidify body fluids. Therefore, it is not advisable to drink excessive amounts of acidic beverages containing organic acids in the summer.
9. The Trap of Sweet Drinks
If your first thought when you're thirsty is a beverage, it's quite dangerous. Coca-Cola, Sprite, and Fanta contain 11% sugar , exceeding the sugar content of many fruits like watermelon, apples, and oranges. A 350ml can of Coca-Cola contains the same amount of energy as a slice of bread, an ear of corn, or...
10. Disadvantages of lightly salted water
Salt water refers to salt water with a physiological concentration, containing [missing information] per 100 milliliters.
However, lightly salted water is not suitable for people with poor heart function or high blood pressure, especially in the morning when blood viscosity is highest. Drinking lightly salted water in this time can worsen dry mouth and raise blood pressure.
11. Recognizing the " fancy " water
Purified water undergoes multiple filtration processes to remove various microorganisms, impurities, and beneficial minerals, emphasizing its safety for drinking. It is a type of soft water, and many people believe that it lacks nutritional value and that long-term consumption is detrimental to health, but this view has not been proven.
Mineral water is a natural resource extracted from deep underground. It contains abundant rare minerals and is slightly alkaline, which should be more beneficial to health. However, the possibility of organic pollution cannot be ruled out.
Mineral water, an artificial mineral water formulated by adding concentrated mineral solution to purified water according to the human body's concentration ratio, marks a new height in drinking water technology.
12. If you love sports, you also need to know how to stay hydrated.
The following principles should be followed when hydrating during exercise:
a . Don't wait until you're thirsty to replenish fluids. By the time you feel thirsty, you've already lost up to 2% of your body weight in water .
b . Replenish fluids before, during, and after exercise. Drink 250-500 ml two hours before exercise ; drink 150-250 ml immediately before exercise; drink 120-240 ml every 15-20 minutes during exercise ; after exercise, replenish fluids according to the amount of weight lost during exercise, increasing the amount for every additional minute of weight loss.
13. Drinking too much water is unwise.
When the body is in a stable state, a normal daily water intake of 1000-2000 ml, enough to keep urine clear and plentiful, is sufficient. However, if you consciously or unconsciously drink excessive amounts of water, there's a problem. First, it indicates that your body may be dehydrated, which can occur in hot environments, due to excessive sweating, or by consuming large amounts of salt, making hydration necessary. Second, if you have high blood sugar, pituitary or kidney dysfunction, are suffering from an infectious disease such as a cold or fever, have urinary tract infections, or even have hyperuricemia, then you can consciously drink more water. However, for a healthy person, drinking more than 2000 ml / day without feeling thirsty is unnecessary and only puts unnecessary strain on their kidney function.
14. Drinking too many vitamin C beverages is not beneficial.
Autumn is a transitional period where yang energy gradually declines and yin energy gradually rises. During this time of yin-yang transition, some unique phenomena occur that require the body to adjust and adapt, such as autumn fatigue.
Causes of autumn fatigue
After the start of autumn, the weather turns cool in the mornings and evenings; by the end of summer, the weather is even more crisp and clear. Why do people feel tired at this time ?
Physiologically speaking, in the hot summer, excessive sweating leads to water and salt metabolism imbalance, weakened gastrointestinal function, and increased burden on the cardiovascular and nervous systems. Coupled with insufficient sleep and a comfortable environment, the body over-consumes energy and loses its " reserves " .
In autumn, sweating decreases, and the generation and dissipation of body heat, as well as water and salt metabolism, gradually return to their original balance, allowing the body to enter a physiological rest phase. Some symptoms that were latent in summer will appear, and the body will experience inexplicable fatigue. For example, many people feel like they want to sleep more after waking up in the morning; this is what is known as " autumn fatigue . "
To alleviate autumn fatigue and quickly restore the balance of Yin and Yang in the body, the following points should be noted:
First, ensure you get enough sleep.
Summer's heat and humidity can easily make people irritable, prone to mood swings, and cause sleep deprivation and lethargy. With the arrival of autumn and the cooler weather, it's important to change the summer habit of staying up late and try to fall asleep before 10 pm to prevent daytime drowsiness. A short nap can also help alleviate drowsiness. It's especially important to remind older adults that as they age, their Qi, blood, Yin, and Yang become deficient, leading to daytime fatigue and nighttime insomnia. Between 0:00 and 4:00 AM , the functions of all organs in the body are at their lowest; between 12:00 and 1:00 PM , the sympathetic nervous system is at its most fatigued. Statistics show that taking a midday nap can reduce the incidence of cardiovascular and cerebrovascular diseases in the elderly. Therefore, taking a midday nap has disease prevention and health maintenance benefits, aligning with traditional Chinese medicine principles.
Secondly, a light diet is best.
A light and nutritious diet is recommended. Avoid or minimize consumption of spicy and grilled foods, including chili peppers, ginger, Sichuan peppercorns, scallions, cinnamon, and alcohol. These foods can exacerbate the harmful effects of autumn dryness on the body.
Increase your intake of high-quality protein appropriately, such as eggs, lean meat, fish, dairy products, and soy products. Avoid or reduce your consumption of oily foods, as they easily produce acidic substances that cause drowsiness. Autumn fatigue is related to an acidic body fluid balance; eating more alkaline foods can neutralize this imbalance and alleviate fatigue.
Eating more fruit and drinking more water can help refresh the mind. Eat plenty of vitamin-rich foods, such as fresh fruits and vegetables like tomatoes, eggplants, potatoes, grapes, and pears. Vitamins act as coenzymes, helping the liver to quickly eliminate metabolic waste products accumulated during fatigue. Additionally, most vegetables and fruits are alkaline foods, and their metabolic products can neutralize acidic substances produced during muscle fatigue, thus reducing fatigue.
Third, pay attention to strengthening exercise.
Only with sufficient physical strength can one overcome the discomfort of seasonal transitions. Exercise is best done in the morning and evening. Simple exercises such as hiking, walking, and calisthenics are preferable, as they help calm emotions and relieve autumn fatigue. Stretching can also alleviate autumn fatigue. Especially in the afternoon, after long hours of work or study, it's easy to feel drowsy. Stretching at this time will immediately make you feel refreshed and invigorated. Even when you're not tired, stretching a few times will feel comfortable. This is because stretching compresses the heart and lungs, promoting full heart function and providing more oxygen to various tissues and organs. Simultaneously, upper body activity delivers more oxygenated blood to the brain, making one feel instantly alert and comfortable.
Fourth, keep some plants indoors.
Autumn fatigue is related to oxygen deficiency in the human body. Therefore, it is suitable to place some plants that can absorb carbon dioxide and other waste gases indoors, such as potted citrus, spider plants, zebra-leaf rubber trees, and asparagus ferns. Their scents are not strong and will not make people feel dizzy. They can also regulate indoor air and increase oxygen content.
Every morning after waking up , close your eyes and rest for a few minutes . Then, do some simple exercises in bed ; this is very beneficial to your health . It helps prevent cardiovascular and cerebrovascular diseases and enhances the function of various organs. Let's take a look at some specific exercises that are good for your body.
Comb your hair with your fingers for one minute: Use your fingers to comb from your forehead to the back of your head, enhancing blood circulation in the head and increasing blood flow to the brain. This can help prevent cerebrovascular diseases and make your hair black and shiny. Combing your hair is an essential part of daily grooming. Combing removes dandruff and dirt from the scalp and hair, and provides gentle stimulation to the scalp.
Gently massage the earlobes for one minute: Use your fingers to gently massage both earlobes until they feel warm and comfortable. Since the ears are full of acupoints, this can unblock the meridians, especially beneficial for tinnitus, dizziness, and forgetfulness. Some people may be hygienic and find ear cleaning comfortable, but it's perfectly fine not to clean your ears. The ears have a self-cleaning function; secretions will naturally fall out. It's recommended not to clean them frequently.
Rotate your eyes for one minute: The eyeballs can be rotated clockwise and counterclockwise, which can exercise the eye muscles and refresh the mind.
Massage your nose with your thumb for one minute: Gently tap your teeth and roll your tongue to improve blood circulation in the tooth roots and gums and strengthen your teeth. Rolling your tongue makes it more flexible and increases its sensitivity.
Stretch and flex your limbs for one minute: Through stretching and flexing exercises, blood quickly returns to the whole body, supplying the heart and brain with sufficient oxygen and blood, which can prevent acute and chronic cardiovascular and cerebrovascular diseases and enhance the flexibility of the large and small joints of the limbs.
Gently massage your navel for one minute: Use the palms of both hands to gently massage your navel alternately. The area around the navel contains various acupoints such as Shenque, Guanyuan, Qihai, Dantian, and Zhongwan. Shenque, in particular, can prevent and treat stroke. Gentle massage also has the effect of refreshing the mind and replenishing Qi.
Contract your abdomen and lift your anus for one minute: Repeatedly contracting and lifting the anus can strengthen the anal sphincter muscles, promote blood circulation, and prevent hemorrhoids. Modern medicine believes that Kegel exercises, through the contraction and relaxation of the muscles and soft tissues around the anus, can improve local blood circulation.
Massage the soles of your feet for one minute: Lie on your back and alternately massage the soles of your feet with the heels of your feet until they feel warm. Massaging the soles of your feet can promote blood circulation throughout the body, and has the effects of activating meridians, strengthening the spleen and stomach, and calming the mind. " Rubbing the soles of the feet " refers to massaging the Yuanquan acupoint in the center of the sole. The Yongquan acupoint is the starting point of the Kidney Meridian of Foot-Shaoyin. Traditional Chinese medicine believes that this acupoint has the effects of " treating forgetfulness, calming the mind, refreshing the brain, opening the orifices, and strengthening vital energy " .
In general, we spend far more time indoors than outdoors throughout our lives. In many cases, a clean and tidy room is beneficial to our physical and mental well-being and has significant implications for our health. How can we make our rooms more in line with health standards ? This is a question worth exploring.
How to keep indoor air clean
In modern society, people spend an average of over 60% of their lives indoors, and this proportion reaches as high as 80%-90% in cities . Therefore, indoor air quality is closely related to human health.
Experts explain that indoor air pollution in homes mainly falls into two categories: gaseous pollutants and toxic substances. These include carbon monoxide, nitrogen oxides, and potent carcinogens produced during cooking ; toxic and harmful substances emitted from indoor decoration materials, cosmetics, and new furniture, primarily formaldehyde, benzene, ether esters, trichloroethylene, acrylonitrile, and other volatile organic compounds; as well as radon gas and gamma-ray radiation. Humans themselves are also a source of air pollution;>Another category is microbial pollutants, such as bacteria, viruses, pollen, and dust mites. Damp indoor environments easily breed fungi, causing microbial pollution of indoor air. During their rapid proliferation, fungi also emit unpleasant odors. These biological pollutants can cause health problems such as allergies and respiratory illnesses for homeowners. Therefore, it can be said that the key to " home environmental protection " is to eliminate these sources of pollution, which not only ensures the health of family members but also reduces pollution to the external environment.
Here are some methods to improve indoor air quality:
First, when decorating your home, choose green decorative materials with environmental labels. The plywood you choose should have adhesives that do not contain benzene, diphenyl, or formaldehyde ; the formaldehyde content of the flooring material should be below 0.12 ml /m³ after volatilization ; the radioactivity of ceramic tiles should meet the radioactivity standards of Grade A marble ; paints should be water-based ; and PVC-U and similar materials should be produced by reputable companies. You can consult the China Building Decoration Association and other organizations for detailed information, or you can have personnel from an indoor air quality monitoring center test your indoor air quality.
Secondly, make full use of the range hood. Whether stir-frying or boiling water, turn on the range hood whenever you turn on the stove, while simultaneously closing the kitchen door and opening the windows to promote air circulation and eliminate pollutants. Keep the toilet lid closed when flushing and avoid opening it when not in use. It's best to use a solid slow-release disinfectant in the water tank and choose safe and effective air disinfection products to purify the air.
In addition, when cleaning, it's best to use a vacuum cleaner if possible, or a mop and a damp cloth. If using a broom, move gently to avoid stirring up dust and worsening air pollution. Feather dusters easily cause dust transfer and are best avoided. Carpets easily attract dust, mites, mold spores , etc., and are difficult to clean, which can cause adverse reactions such as itchy skin and sneezing; therefore, try to avoid using carpets.
For households using air conditioning, it's best to also use a ventilation system. A high-efficiency heat exchanger is preferable, with some achieving around 70% . The cool air exhausted from the system effectively cools the hot fresh air drawn in from the outside, keeping indoor air fresh and significantly saving energy, reducing household electricity bills – a win-win situation. Another effective method is to use an air purifier. Common types of air purifiers include:
(1) Electrostatic indoor air purifier ( mainly used for the purification of inhalable particulate matter ) ;
(2) Filter-type indoor air purifier ( mainly used for the purification of inhalable particulate matter and gaseous pollutants ) ;
(3) Composite indoor air purifier ( mainly used for the purification of inhalable particulate matter and gaseous pollutants ) ;
(4) Purifying coatings ( such as nano-coatings used for the purification of gaseous pollutants ) .
Experts point out that " any movement is beneficial, and more movement is even better , " and walking is the best way to maintain health.
Peking University School of Public Health
If Chinese people want to get moving, they must change their unhealthy lifestyles. Feng Jianzhong, Deputy Director of the State General Administration of Sport, said: " The State General Administration of Sport hopes that every citizen can establish a healthy lifestyle, making physical exercise a part of life. We hope everyone can establish daily, long-term habits of fitness and volunteer service, ultimately improving their physical fitness. "
Renowned American health expert Blair recently stated during a lecture in Beijing: " Obesity is a result of lack of exercise. Many people simply blame obesity on sweets or certain foods, which is a one-sided view. Food itself is neither good nor bad; the key is to burn off excess energy through exercise to achieve a balance between food intake and physical activity. Whether you are overweight, obese, or within a normal weight range, everyone needs exercise to maintain health, not just overweight individuals. 30 minutes of brisk walking daily is the best way to maintain good health. "
The purpose of launching " National Fitness Day " is to raise public awareness of fitness and ultimately cultivate a good habit of exercising every day. It's easy to exercise once a year, but difficult to exercise every day. Lack of sports facilities and time often become excuses for inactivity. In fact, participating in daily calisthenics, walking a few more stops, or taking the elevator less often—if you persist in this long-term, it will all benefit your health.
You can make a contract with yourself, establishing ways to reward yourself, such as buying yourself clothes after completing a task, or treating your family to a meal at a restaurant. In other words, you can schedule something you enjoy after something you dislike, giving you the motivation to do your current task well.
Professor Lü Ankang, chief physician of the Department of Cardiology at Ruijin Hospital affiliated with Shanghai Jiao Tong University School of Medicine, pointed out that cardiovascular diseases are preventable. The key to reducing cardiovascular disease emergencies lies in controlling the primary disease and managing specific risk factors during periods of high temperatures.
Regulate the " three highs " (high blood pressure, high blood sugar, and high cholesterol) to reduce risks.
High blood pressure, high cholesterol, and high blood sugar are high-risk factors for cardiovascular and cerebrovascular accidents. In summer, these risk factors are prone to fluctuations, which can trigger dangerous events.
First, there's the issue of blood pressure fluctuations: Due to rising temperatures and vasodilation, blood pressure may drop. If antihypertensive medication isn't adjusted promptly, blood pressure may drop too low, leading to insufficient blood supply to the heart and potentially triggering events like myocardial infarction. Therefore, during periods of high blood pressure, it's recommended that hypertensive patients increase the frequency of blood pressure measurements, and if necessary, undergo 24- hour blood pressure monitoring, to facilitate timely medication adjustments and prevent drastic fluctuations. Blood lipids and blood sugar levels also fluctuate due to changes in summer weather, dietary habits, and lifestyle, so strict control is also essential.
Eat in moderation, quit smoking and limit alcohol consumption
In summer, dietary habits tend to change. On the one hand, the increase in night market food stalls and late-night snacks leads to overeating and excessive drinking. On the other hand, pathogens multiply rapidly in summer, and food spoils easily. Unclean food can easily cause acute gastrointestinal infections, both of which can directly or indirectly trigger cardiovascular events. Therefore, in summer, it is important to eat a light diet, avoid overeating and excessive drinking, and pay attention to food hygiene. Furthermore,
Moderate exercise to build up muscle strength
In summer, due to the hot weather, it is easy to sweat after exercise, so exercise must be moderate, but you can't completely stop exercising.
Heart failure occurs; adjust water and electrolyte balance.
Fashion will never be forgotten, and neither will health. When you carefully choose and decorate your cozy home, don't overlook health details, otherwise it will truly become "all show and no substance ! " Please pay attention to the following 18 health details !
1. A damp bathroom can easily lead to illness.
Damp bathrooms easily breed and multiply fungi, which can trigger respiratory diseases. Therefore, wet mops should be dried before being put into the bathroom; keep drains clear; and use exhaust fans frequently. If possible, install underfloor heating to dehumidify and make the bathroom healthier!
2. Clever ways to remove odors from your home
Sprinkle some yam water down the drain, add some fresh orange peel to flower pots, place a packet of dried tea leaves in closets and drawers, and put a little vinegar in a frying pan and heat it to evaporate—all these methods can remove odors. Ideally, use an automatic sealing drain to prevent odors from backflowing!
3. Too many flowers in the room strain the eyes.
Indoor plants should be few but carefully selected. Too many will disrupt the overall aesthetic, failing to provide any mood-enhancing effect and causing visual fatigue.
4. Choose the right curtains for a good night's sleep
Flocked fabric curtains are relatively thick and have good sound absorption and light blocking effects; choosing curtains with red and black combinations can help you fall asleep faster.
5. Shower enclosures: fully tempered glass is the safest option.
Semi-tempered or hot-bent glass may shatter when hot water is used in winter or cold water in summer, while tempered glass is safer.
6. Household ceramic tiles that are too bright can hurt your eyes.
White and metallic ceramic tiles reflect light strongly, which may lead to nearsightedness and cataracts, making them unsuitable for large areas. Matte tiles are the best choice for decoration.
7. Using the balcony as a kitchen is dangerous.
Placing the stove on the balcony can cause pipes to freeze and crack in winter, leading to safety accidents; in the windy seasons of spring and summer, the flame can be blown out, causing gas leaks.
8. When buying furniture, samples are the most environmentally friendly.
Furniture samples are left in the air for a longer period of time, allowing harmful substances such as formaldehyde and benzene to be released more thoroughly; the samples often use genuine materials, and some manufacturers even perform formaldehyde removal treatments.
9. Use fewer oil paintings when decorating a room.
Oil paints contain certain amounts of soluble antimony, arsenic, barium, lead, mercury, selenium, and other elements. Excessive intake of these elements can harm one's health.
10. Don't always sleep on one side of the mattress.
Sleeping on the same side of a mattress all the time can cause the springs to deform and the mattress to sag. It is best to rotate the mattress every 2 to 3 months, changing the top and bottom and the orientation.
11. Toilet brush, replace every six months.
Toilet brush bristles will fall out after prolonged use, making them prone to accumulating dirt and grime. It's best to replace them every six months. Storing them in an airtight container can also easily lead to bacterial growth.
12. Pet hair: sweep with tea leaves.
Drain the leftover tea leaves, sprinkle them on the ground, and then sweep them up with a broom. This will easily pick up pet hair, but it's best to use tea leaves that have been brewed multiple times.
13. Even if you have a range hood, you should still open the windows.
While range hoods can remove cooking fumes, they cannot remove the exhaust gases produced during gas combustion, which are more harmful to the human body.
14. If furniture is infested with insects, apply some ground Sichuan peppercorns.
For wooden furniture infested with insects, you can crush chili peppers or Sichuan peppercorns into powder, stuff them into the holes, and then apply paraffin oil. This should work for 10 consecutive days to get rid of the insects.
15. When choosing a floor drain, it's best to select one with four protective features and an automatic sealing mechanism.
Water-sealed floor drains have low drainage capacity, slow flow rate, and can backflow and cause odors; PVC floor drains have poor anti-aging properties and are prone to deformation when exposed to cold or heat.
16. Wallpaper, only on one wall.
Wallpaper and its adhesives release volatile organic compounds, so it's best to use it only to decorate visual focal points such as TV walls or feature walls.
17. If you sweat a lot, use a bamboo charcoal mattress.
The porous structure of bamboo charcoal allows the mattress to absorb carbon dioxide, ammonia, and high-humidity sweat exhaled from the skin, keeping the body comfortable during sleep.
18. Room colors can also cure diseases.
( i ) Don't rush to eat fruit
Fruits contain flavonoids, which are converted into dihydroxybenzoic acid by intestinal bacteria after ingestion. Vegetables contain thiocyanate. The interaction of these two chemicals can interfere with thyroid function and lead to non-iodine-induced goiter.
( ii ) Don't rush to drink tea
Because the tannins in tea can bind with protein and iron in food, producing colloids or precipitates that are not easily absorbed, long-term exposure can lead to iron-deficiency anemia and protein deficiency.
( iii ) Do not rush to take a bath
Because bathing causes the skin's capillaries to dilate and become congested, blood flow to the digestive tract is relatively reduced, affecting food digestion and absorption. So how long after a meal should one wait before engaging in these activities ? Food stays in the stomach for about 1 hour for carbohydrates, 2-3 hours for proteins , and 5-6 hours for fats . Therefore, it's best to wait at least 1 hour after a meal before engaging in these activities. However, this should be flexible. For example, if you feel thirsty, you should drink some water after a meal; you shouldn't rigidly adhere to this rule.
( iv ) Don't rush to bed.
As the saying goes, " Lie down after a meal, and you'll gain four ounces instead of half a pound."
( v ) Don't rush to drink soda.
When carbonated drinks enter the stomach, they dilute gastric juices, affecting digestion, reducing appetite, producing carbon dioxide, increasing gastric pressure, and leading to acute gastric dilatation.
( vi ) Don't rush to eat candy
Sugar is easily converted into fat, leading to obesity. Sugar can also reduce pancreatic function, promoting the development of diabetes.
( vii ) Do not smoke immediately
Smoking after meals is 10 times more harmful than smoking at other times. This is because the increased blood flow in the digestive tract after eating leads to a greater absorption of harmful components in cigarette smoke, which damages the liver, brain, heart, and blood vessels.
( viii ) Do not engage in strenuous exercise immediately.
During strenuous exercise, blood flow to the limbs increases, affecting blood supply to the gastrointestinal tract and gastric juice secretion, thus hindering food digestion. Simultaneously, the stomach expands after meals, and this, combined with exercise, can cause the stomach to sag.
( ix ) Don't rush to read.
Reading immediately after a meal reduces blood flow to the gastrointestinal tract, affecting gastric juice secretion. Over time, this can lead to indigestion, bloating, stomach pain, and other symptoms.
( x ) Do not drink too much water in a hurry.
Clothing should not be too warm: Wearing clothes and hats should not be too warm or too thin. Being too warm can easily lead to catching a cold, while being too cold can easily lead to catching a chill.
Do not overeat: Eat a variety of foods, including both whole grains and refined grains, as well as meat and vegetables.
One should not live in luxury: one should be content with one's lot, for a magnificent and luxurious dwelling can easily corrupt one's mind.
Avoid excessive travel: If your health permits, walk instead of driving. If you always take a car when you go out, your legs will become less agile over time.
Don't overwork: Excessive labor can easily harm your health. It's essential to have a proper balance between work and rest, such as taking a walk or reading outside of work hours, after an 8- hour workday.
Do not overdo it: If you are idle all day, you will lose interest in life and become disheartened. So even if you are retired at home, you should keep your mind active, take walks, chat, write, paint, play chess, watch plays, etc. This will make you feel happy and help prolong your life.
Joy should not be excessive: People are in high spirits when they encounter happy events. However, joy should not be excessive, as "excessive joy will harm the heart." The ancient story of Fan Jin going mad after passing the imperial examination is an example of this.
Anger should not be excessive: It is not advisable to get angry or upset when things don't go your way. Anger damages the liver, and liver damage can lead to illness. So, don't get angry or lose your temper; cultivate self-control and maintain an optimistic outlook.
Some people compare the human psyche to a balloon. In daily life, we often fill this balloon with desires, impulses, and needs, causing it to grow larger and larger. When it reaches a certain point, we feel immense inner pressure, as if the balloon is about to burst. Appropriate, timely, and suitable catharsis is crucial for maintaining psychological health and balance. Below are some catharsis techniques and experiences for your reference.
1. Outward venting
Projection refers to the act of projecting one's own motives, thoughts, attitudes, and desires onto others or external things, because what is projected is often what one has suppressed. For example, when a person is very sad, seeing water droplets on flowers, they may feel that the flowers are also shedding tears, " flowers shed tears in sympathy for the times , " thus releasing the sadness suppressed in their heart through the flowers. When someone watches a movie or reads a novel, they may involuntarily feel sad or even shed tears because of certain plot points, which is also a form of projective catharsis.
2. The catharsis of assimilation
Assimilation is a deep-seated form of imitation. When one loses some important emotions, one uses the method of assimilating with others in one's heart to alleviate inner pain and achieve psychological balance.
For example, some young men, when heartbroken, may imitate certain actions, tones, voices, and gaits of their ex-girlfriend, making them seem somewhat abnormal. They may not even realize it themselves, but this helps alleviate their inner pain, hence the unconscious expression. Through imitation, through assimilation with their ex, they feel, " Although I've lost her, I can still possess some of her characteristics, which shows I haven't completely lost her; I still possess a part of her . " Thus, the heartbreak is lessened, and the resulting pain is alleviated to some extent.
3. The catharsis of imagination
Imagination is omnipotent. No matter what you encounter in daily life, as long as you close your eyes, even the most difficult problems can be solved, and the most difficult wishes can be fulfilled. For example, if you want a villa, close your eyes and imagine it, and a villa of your desire will appear before your eyes, which you can then own. Only imagination can truly make " what you think, you become. " Although imagination is a kind of " spiritual victory method , " a kind of " Ah Q " mentality, it can indeed make you temporarily relaxed and happy, thus serving as a form of catharsis. Of course, immersing oneself in imagination all day long and becoming detached from reality, like Ah Q, is a sign of mental unhealthiness. But temporarily " indulging " is a good way to regulate one's psychology and relieve stress.
4. Degenerate catharsis
As a person grows up, they continuously learn techniques for venting and various coping mechanisms. However, when faced with a particularly difficult situation, and all the coping and venting techniques they've learned become ineffective, they may unconsciously regress to the methods of venting and coping from childhood, such as crying.
1. Appearance Standards of a High-Quality Toothbrush: A high-quality toothbrush should have a short, narrow head, a flat, straight handle, and a flat, even brush surface. Avoid using large, flat-headed toothbrushes, no matter how cheap they are. These are the kind of toothbrushes on the market with large, wide heads, dense bristles, and very small bristle spacing, and are generally inexpensive. Using this type of toothbrush will inevitably cause damage to your teeth and gums, such as wedge-shaped defects in teeth, gum recession, exposed tooth roots, and widened interdental spaces. Furthermore, because large-headed toothbrushes cannot reach the back teeth, food debris left in the back of the mouth will ferment and decay under the action of bacteria over time, eventually damaging the teeth. Since tooth damage is a slow process and the damage is not immediately visible, some people think that large-headed toothbrushes are convenient and time-saving, but they are unaware of the long-term damage they cause.
2. Criteria for good toothpaste: First, the consistency should be appropriate, forming a strip when squeezed from the tube, enough to cover teeth without splashing. Second, the abrasiveness should be moderate, providing good cleaning without damaging tooth enamel. Third, the paste should be stable, not separating or hardening during storage, and its pH should remain stable. Fourth, medicated toothpaste should maintain its effectiveness within its expiration date. Fifth, the paste should be smooth and aesthetically pleasing, without air bubbles. Sixth, it should produce appropriate foam during brushing to suspend food debris for easy removal. Seventh, the fragrance and taste should be suitable.
3. Requirements for toothbrush bristles: good surface smoothness ; moderate thickness, as bristles that are too thin are easily deformed and bristles that are too thick are easily damaged to teeth and gums and have poor elasticity ; the brushed surface of the head should be smooth.
4. Mastering the correct brushing technique is essential: We must not only cultivate good brushing habits but also pay attention to the brushing method. Incorrect brushing techniques can cause damage, the most common being tooth wear and gum recession. A person's ability to master brushing techniques largely depends on the dexterity of their hands. Although everyone's brushing technique varies in skill, with sufficient guidance, most people can effectively use a toothbrush to clean their mouth. Children, being slower and less patient, cannot handle complex brushing techniques and should be taught simpler methods. For people with disabilities, toothbrushes with modified handles for easier grip or electric toothbrushes may be necessary.
5. How to check the effectiveness of brushing: From a preventative perspective, removing plaque is the key to oral hygiene. Plaque is a common factor in both tooth decay and periodontal disease; removing plaque solves the problem of preventing these diseases and also removes the foundation for tartar formation . The standard for checking the effectiveness of brushing is whether plaque has been completely removed.
6. Scrape your tongue while brushing your teeth to prevent gastritis: According to statistics from home and abroad, the infection rate of Helicobacter pylori in the population is approximately 50% . This microorganism is a pathogenic factor for chronic gastritis and peptic ulcers, and it tends to be transmitted within a family. People with chronic gastritis should pay more attention to oral hygiene. Scraping your tongue while brushing your teeth every morning is beneficial for both yourself and others.
7. It's best to change your toothbrush after catching a cold: Some people suffer from persistent colds or upper respiratory infections despite treatment. Besides a weakened immune system, this may also be related to the toothbrush they use. If you don't change your toothbrush, the cold will be harder to cure or more likely to recur. Therefore, toothbrushes should be stored in a well-ventilated and dry place. If you've had a cold, it's best to disinfect your toothbrush by soaking it in disinfectant or replace it with a new one. Furthermore, family members should not store multiple toothbrushes together; instead, store them in separate tooth cups. This is more conducive to the prevention and control of infectious diseases.
8. Ten minutes after a meal is the golden time to brush your teeth: Generally speaking, 10 minutes after eating is a critical period for dental care, because at this time the pH value in the mouth drops from 6.8 to 4.5 , and the acidity reaches its peak. If the teeth are not cleaned immediately, these acidic substances will erode the enamel on the surface of the teeth, causing demineralization and tooth decay.
9. Improper brushing can easily lead to fluorosis: While fluoride toothpaste is effective in preventing tooth decay, it also has side effects. Improper use can easily lead to fluorosis. The line between fluoride's anti-caries effect and its toxicity is very thin. Excessive fluoride intake can cause spots on teeth, which is fluorosis. In severe cases, it can cause teeth to turn yellow, become rough, and easily chipped. Many scholars, both Chinese and foreign, have found through scientific research that while tooth decay is decreasing, the number of children with fluorosis is increasing. This is because children whose swallowing control is not yet fully developed may accidentally swallow fluoride toothpaste, increasing their fluoride intake, and excessive fluoride easily leads to fluorosis. Therefore, it is important to have a correct understanding of the use of fluoride toothpaste and master the correct methods.
10. Three Stages of Teaching Children to Brush Their Teeth: Stage 1: When the baby starts to grow their first tooth, around six months old, you should begin " brushing " their teeth . This doesn't involve using a toothbrush, but rather parents wrapping their index finger in clean gauze, dipping it in clean water, and gently cleaning the baby's mouth to remove food debris from the teeth and gums. This oral care method generally continues until the child is two and a half years old, by which time all the baby teeth have erupted. Stage 2: Starting at two and a half years old, parents should choose an age-appropriate toothbrush for the child and brush twice a day, morning and evening, standing behind the child and teaching them the correct brushing method ( the brushing technique ) . Because children at this age have some understanding and expression abilities, with patient guidance from parents, mastering the correct brushing method shouldn't be difficult. Stage 3: From three years old, after a six-month transition period of training, the child should be able to brush their teeth independently. However, young children at this age are still quite mischievous and lack initiative and self-discipline. Parents need to play a supervisory and guiding role to help their children develop good oral hygiene habits so that they can have healthy and beautiful teeth.
When it comes to fitness, many people immediately think of morning exercises in the park, dancing, Tai Chi, aerobics, going to the gym, and then swimming, playing ball, running, etc. These are all excellent ways to exercise, and you can choose whatever suits your needs as long as you have the opportunity and time. In fact, walking is also a way to exercise, but we just haven't paid much attention to it.
Walking is the simplest and most economical way to improve your health; it's like saving up for a long time. In today's city life, many people rely on private cars, taxis, and buses to get around, afraid to take even a single extra step. If our lives weren't so hectic, walking would be incredibly beneficial. Roughly speaking, walking offers at least three major advantages for fitness.
From a medical perspective, leisurely walking yields the benefits of relaxed muscles and improved health. Cao Tingdong, a renowned physician of the Qing Dynasty, stated in his book *Lao Lao Heng Yan* (Old Man's Constant Sayings): " Sitting for long periods stagnates the meridians, while walking relaxes the muscles and improves health. Leisurely walking replenishes the spirit and doubles one's strength. " Walking indeed achieves this effect, especially when done regularly for several years. From a psychological perspective, brisk walking outdoors can help eliminate various worries. An experimental report by American psychologist Sarah Snoops indicates that people can experience a boost in spirits simply by walking briskly for a short time. This is because brisk walking re-establishes the seventh sense — the natural instinct for movement —that humans should possess but have invisibly lost , thus filling both the body and mind with vitality and energy. At the same time, when feeling upset, doing some exercise can shift the focus of brain activity, moving the center of excitation from the left brain to the motor cortex, the right hemisphere which controls spatial orientation, and the cerebellum which governs body balance. This inhibits the left hemisphere, which is responsible for logical thinking and calculating gains and losses, and thus, feelings of worry and frustration fade away.
Our bodies are like intricate systems, and headaches, insomnia, neck pain, swollen feet ... these seemingly minor problems are like viruses specifically looking for vulnerabilities in the system, causing us considerable suffering. In reality, the causes of these problems are nothing more than overwork, excessive stress, and seasonal changes. However, some simple self-repair methods can help us quickly and effectively " patch " our body systems .
1. Leg and foot pain
Does standing and walking all day leave your feet feeling hot, swollen, or even painful? You can try the following methods to relieve the symptoms.
1. Take a relaxing foot bath .
Mix 3 drops of peppermint oil and 3 drops of lavender essential oil (or 1 teaspoon of bath oil and 1 teaspoon of sea salt) together and pour into a basin of warm water that just covers your feet. This mixture helps to detoxify the skin and leaves your feet feeling comfortable. Soak your feet in the water for 10-15 minutes, then dry them completely with a towel. For even better results, apply a cream containing peppermint or lavender and massage your feet.
2. Raise both legs
Lie flat on your back in bed, elevate your feet with a pillow, and massage your thighs at the same time to relax the muscles, stimulate blood circulation, allow more oxygen to enter the muscles, and relieve swelling in your feet and calves.
II. Headache
Studies have shown that the higher the level of stress hormones in the body, the greater the likelihood of developing headaches. How can we relieve those irritating headaches?
1. Get a head massage
Take 2 drops of peppermint oil and 2 drops of lavender essential oil, mix them with a teaspoon of unscented body lotion, and massage the mixture onto your temples and the back of your neck with your fingertips. Apply the remaining mixture to your nose, then take three deep breaths. You should then feel a significant reduction in your headache.
2. Relax the muscles around your eyes
Tension headaches often stem from prolonged tension in the small muscles of the face and eyes. To relieve this tension, use the tips of your ring and middle fingers to massage in circular motions along the eye sockets, temples, brow bones, and inner corners of the eyes. Apply gentle pressure, similar to applying eye cream. This can help relax the muscles around the eyes.
III. Neck and shoulder pain
Incorrect posture, prolonged typing, and poor sleeping posture can all cause neck and shoulder pain and stiffness.
1. Aromatherapy massage
Marjoram essential oil is a " miracle cure " for relieving muscle tension and spasms . Mixing it with rosemary or juniper essential oil ( 2 drops each) can also effectively relieve muscle tension in the neck and shoulders.
2. Pressure massage
Stand with your back against a wall, place a tennis ball between your shoulders, slowly bend your knees, and then slowly stand up. Let the tennis ball " massage " your neck and shoulders against the wall ; this can help relax the muscles in your neck and shoulders. When using a computer, don't let the keyboard and mouse be too far away from you. Ideally, lean your back against the chair back to ensure even weight distribution on your shoulders and allow your muscles to relax properly.
IV. Indigestion
Almost everyone has experienced the discomfort of indigestion. Eating too quickly, eating too much oily food, excessive alcohol consumption, or stress and anxiety can all trigger a digestive " strike . " The following methods can help relieve discomfort in a short time.
1. Abdominal massage with essential oils
Massaging with citrus, peppermint, or ginger essential oils can be quite effective. Take 4 drops of one or two of these oils and mix them with a teaspoon of body lotion. Apply the mixture to your palms and gently massage it onto your abdomen in clockwise circular motions. Then, wrap a bottle filled with warm water in a towel, lie on your side in bed, place the bottle on your abdomen, and curl up to sleep. This helps the essential oils absorb better.
2. Massage exercises to relieve abdominal discomfort
Use the four fingers of your right hand to draw several small circles in a clockwise direction over your entire abdomen. The speed of drawing the circles should be based on the speed of one breath, that is, draw one small circle with each breath.
Place both palms side by side on your lower abdomen. Use the upper hand to vigorously massage upwards into the abdomen, down to below the chest. Then, the lower hand performs the same motion. Repeat this alternating motion 10 times on each side .
5. Insomnia
Stress is the leading cause of short-term insomnia and sleep disorders. The following simple methods are more effective than counting sheep.
1. Take a relaxing bath
Lavender and sandalwood essential oils are excellent " relaxants ." Mix these two oils together, adding 6 drops to a teaspoon ( 10 ml) of bath oil or olive oil, then add the mixture to your bath water. Alternatively, put 2 drops of lavender essential oil on your pillow before bed ; be careful not to add more than 2 drops, otherwise the strong scent may prevent you from falling asleep.
2. Simple Meditation
Do you often feel tired? Or do you always feel listless? Try the following methods to help you quickly restore your energy in your busy life.
1. Take deep breaths
Deep breathing can slow your heart rate, reduce nerve tension, and lower blood pressure. Practice 10-15 deep breathing exercises daily . Also , whenever you feel tense or stressed, do some deep breathing. Fill your chest and abdomen with air, then exhale slowly. Experts recommend breathing 12-16 times per minute .
2. Contemplation
People often relax through meditation, and meditation can indeed help relieve fatigue. Find a quiet place, sit comfortably, relax, close your eyes, and imagine a simple word like the letter " one . " When other thoughts intrude, refocus and think back to the original word.
3. Gently perform some stretching exercises.
Stretching exercises have similar effects to deep breathing. They can reduce muscle tension, accelerate blood circulation, and help deliver oxygen to the brain.
Start each day with a gentle, moderate stretch that invigorates the body. Bending the spine can accelerate circulation. The best stretch is: get on your hands and knees, then slowly and forcefully arch your back. Hold this position for 10 seconds, then slowly relax. Alternatively, stand with your feet shoulder-width apart, lean slightly forward, bend your knees, place your hands on your mid-thighs, and gently bend forward, holding for 10 seconds before relaxing. Repeat.
4. Respect your biological clock
Some of us are most energetic in the morning, while others are most energetic at night. If you need three to four cups of coffee to perk yourself up after waking up, you're probably not someone who's ' energetic in the morning ' .
Identify your " golden time " and schedule your most important tasks for your " high-energy periods . " For example, if you are a " lark , " schedule your most important tasks for the morning, not the afternoon, because your energy levels will have declined by then.
5. Eat smaller, more frequent meals
When we eat, blood rushes to the intestines and away from the brain, making us feel sluggish and unwilling to move. Some experts believe that eating five to six small meals a day will keep your blood sugar stable. For energy, avoid high-fat foods such as fatty meats and ice cream. These foods take a long time to digest, thus keeping blood away from the brain for an extended period. However, don't neglect foods containing essential fatty acids, such as fish and nuts. These are important sources of nutrition.
6. Get plenty of sunshine.
Sunlight can suppress the production of melatonin in the body. Without sufficient sunlight, especially during the winter months, some people may develop seasonal affective disorder , a type of depression that can cause fatigue.
7. Pay attention to your posture.
When you walk listlessly, you shift your weight away from your center of gravity. As a result, you have to expend more energy to maintain your balance.
8. Here are some simple ways to maintain balance.
Why are some people frequently ill, while others are physically robust? According to WebMD ...
1. Maintain good oral hygiene. Chicago public health advisor Joanna Broussard points out that brushing your teeth thoroughly and using mouthwash can boost your immunity. Poor oral hygiene can lead to periodontitis, which in turn can cause diabetes or heart disease; therefore, maintaining good oral hygiene is the first step to ensuring good health.
2. Have clean hands. The importance of handwashing is self-evident, yet most people take it for granted. Dr. Sheila Kass says that during flu season, you should wash your hands with soap more often each day. Using the correct handwashing method can keep 1 billion people worldwide away from colds and prevent other infectious diseases.
3. Eat more red apples. " An apple a day keeps the doctor away. " Red apples, kale, and green tea contain a natural antioxidant called quercetin, which can boost immunity under stress. Dr. David Nieman, a professor at Appalachian State University, found in his research that people who consumed quercetin through red apples for five consecutive weeks had a 40% lower risk of respiratory illnesses .
4. Cultivate a wide social network. Hilton Cohen, a psychology professor at Carnegie Mellon University, says that certain personality factors can help protect against colds when people are exposed to viruses. Extroverts are less likely to catch a cold than introverts because social interaction strengthens the body's resistance. People with more social interactions have lower rates of heart disease and live longer.
5. Move around every day. Dr. Christiana Northrup says that exercise can improve blood circulation and boost immunity, so that even if germs invade the body, the body will eliminate them.
6. Get enough sleep. " Sleeping eight hours a day will definitely keep you healthy, " says Northrop. People who fall asleep easily and sleep soundly through the night are less likely to catch a cold. Good sleep increases metabolism and helps restore immunity quickly.
7. Maintain an optimistic attitude. Cohen's research shows that happy, enthusiastic, and calm people are less likely to contract infectious diseases. They surveyed 193 healthy individuals and found that those with an optimistic attitude experienced fewer cold symptoms and had stronger resistance to upper respiratory tract infections. " This is a stable personality trait. People don't avoid colds because they were particularly happy on the day they were infected, " Cohen said.
8. Don't neglect vitamins. Vitamin D deficiency is a global issue . Northrop says vitamin D is abundant in fish, eggs, and milk; eating more of these foods is beneficial to health. Vitamin C deficiency can also lower immunity; people can obtain this nutrient from citrus fruits.
9. A positive mindset is better than any pill. When a thought arises, the body triggers a series of biochemical reactions. A positive attitude increases nitric oxide levels, balances neurotransmitters, and improves immunity.
According to the American " HealthDay " website, listening to music can not only cultivate one's temperament, but also lower cholesterol levels and improve heart health.
Researchers at the University of Maryland surveyed nearly 10,000 local residents with an average age of 36. The results showed that people who regularly listened to their favorite music had 26% better blood flow than those who never listened to music . Researchers analyzed that music increases the level of nitric oxide in the blood, which helps prevent blood clots and reduce the buildup of " bad cholesterol " in blood vessels. The study also found that regularly listening to the Red Hot Chili Peppers and Madonna can improve endurance; while 18th- century symphonies can improve concentration; however, heavy metal music can raise blood pressure and is detrimental to health.
1) Pay attention to monitoring your heart rate and pulse: Heart rate can reflect the intensity of your workout. To release more calories during aerobic exercise, you should keep your heart rate between 60-85% of your maximum heart rate .
2) Be confident: In a yoga class, a student can fully curl up her body. Feeling scared? Let go of those fears and embrace new challenges with even more confidence!
3) Do what suits you: Don't blindly imitate others. Discover the fitness method that best suits you and address your specific needs.
4) Is your fitness routine fraught with hidden dangers? Long, high-intensity training isn't necessarily wrong, but avoid doing many different types of high-intensity, prolonged exercises at once. Experts say that doing multiple high-intensity training sessions at once can be the trigger for disaster.
5) Start with the basics: For beginners, it is essential to start with the basics; and remember, warming up is very important.
6) More doesn't mean better: Rest is essential after both aerobic exercise and high-intensity training. You need to give your muscles enough time to recover while building them. For example, you should exercise three days a week and rest four days.
7) Develop the good habit of waking up early: Morning exercise is good for your health.
8) Avoid overexertion during exercise: Stop immediately if you feel discomfort; if you sprain your ankle, treat it yourself or see a doctor immediately. Also, when exercising, remember to warm up before stretching — stretching helps prevent muscle strains and prepares you for high-intensity training. Do not overdo stretching. Excessive stretching can also lead to injury. Always learn stretching exercises recommended by experts.
In life, things can't always go as planned. When faced with troubles, the first thing to do is to resolve them yourself; this is how you maintain an optimistic attitude. Psychologists suggest trying three phrases when dealing with worries:
First sentence: It's okay. No matter what happens, tell yourself "It's okay," because a positive and optimistic attitude is the first step to solving and overcoming any difficulty.
The second sentence: Forget it. There are many things in life that you may never achieve no matter how hard you try. Because as long as you've tried and strived, the result doesn't matter.
Myth 1: Going shirtless is cool and beer is refreshing.
Studies have shown that going shirtless only increases heat dissipation through radiation and conduction when skin temperature is higher than ambient temperature. However, on hot summer days, temperatures are generally close to or higher than ambient temperature.
Myth 2: The earlier you exercise in the morning during summer, the better.
Studies show that air pollutants are least likely to disperse before 6 a.m. in summer , which is often the peak period for pollution. People generally like to exercise in places with green plants such as lawns, woods, and flower beds. However, before sunrise, because there is no photosynthesis, there is not much fresh oxygen near green plants; on the contrary, a large amount of carbon dioxide accumulates, which is obviously detrimental to human health. Therefore, it is not advisable to exercise before 6 a.m. in summer.
Myth 3: Air conditioners should maintain a constant or near-constant temperature.
Experiments have shown that continuously adjusting room temperature keeps the body's thermoregulation mechanism in a state of " tension , " gradually adapting to rapid temperature changes and improving the body's self-protection ability, thus preventing frequent colds or other room-related illnesses. Therefore, when first using air conditioning for this type of adjustment, the temperature fluctuation range of the entire room should be controlled within 3 °C.
Myth 4: Darker sunglasses provide better eye protection.
If the lenses are too dark, they will severely impair visibility, making it difficult for the eyes to see clearly and thus more susceptible to damage, failing to protect the eyes. Experts recommend that the standard for choosing sunglasses in summer is that the lenses should be able to transmit 15% to 30% of visible light, with gray and green being the best choices. This not only blocks ultraviolet rays but also provides the best visual clarity and minimizes color distortion of objects seen through the lens.
Myth 5: Taking a cool shower is the most comfortable way to cool off in summer.
In the sweltering summer, people absorb a lot of heat when they go outdoors, and the pores of their skin are open. Immediately taking a cold shower causes these pores to close rapidly, preventing heat from dissipating and causing it to accumulate in the body, potentially leading to fever . Simultaneously, during a cold shower , the rapid constriction of capillaries in the brain can cause insufficient blood supply, leading to dizziness and, in severe cases, shock. Therefore, after returning home from outdoor activities in summer, one should allow themselves to sweat first, allowing the body heat to dissipate before taking any cooling measures.