The most comprehensive compilation of common health and wellness knowledge [Part 1]
The most comprehensive compilation of common health and wellness knowledge [Part 1]
(2013-09-30 05:22:44) Reprinted ▼Label: Miscellaneous Talk |
Camel grass, Xiaoxiaofeng
The most comprehensive compilation of common health and wellness knowledge [Part 1]
I. Basic Medical and Health Knowledge
1. Normal heart rate: 75 beats per minute
In healthy adults at rest, the average heart rate is 75 beats per minute. The normal range is 60-100 beats per minute. A resting heart rate exceeding 100 beats per minute in adults is considered tachycardia; a heart rate below 60 beats per minute is considered bradycardia. Heart rate can vary due to age, sex, and other factors. For example, for every 1°C increase in body temperature, the heart rate can increase by 12-20 beats per minute. Women generally have a slightly faster heart rate than men, and athletes tend to have slower heart rates.
Normal body temperature: 36.3℃-37.2℃ (oral method).
Clinically, oral temperature, rectal temperature, and axillary temperature are commonly used to represent body temperature. The normal range for oral temperature measurement (held under the tongue for 5 minutes) is 36.3℃-37.2℃; for axillary temperature measurement (held tightly under the armpit for 5 minutes), it is 36℃-37℃; and for rectal temperature measurement (lubricated thermometer inserted into the anus for 5 minutes), it is 36.5℃-37.7℃. Human body temperature fluctuates periodically throughout the day, generally reaching its lowest point between 2-6 AM and its highest point between 1-6 PM, but the fluctuation range is generally no more than 1°C. A body temperature below 37.3°C is considered normal.
3. Hemoglobin (HbB): Adult males (120-160 g/L), adult females (110-150 g/L).
Clinically, hemoglobin levels are used as a basis for diagnosing anemia. Normal adult hemoglobin levels of 90-110 g/L indicate mild anemia; 60-90 g/L indicate moderate anemia; and 30-60 g/L indicate severe anemia. White blood cell count (WBC): 4-10*(10^9) cells/L.
A white blood cell count greater than 10*(10^9) cells/L is called leukocytosis, and less than 10*(10^9) cells/L is called leukopenia. Generally speaking, white blood cell counts may be elevated during acute bacterial infections or inflammation, and decreased during viral infections. Colds and fevers can be caused by either viral or bacterial infections. To determine the cause and guide clinical medication, doctors usually order a complete blood count (CBC).
5. Platelet count (PLT): 100-300 x 10⁹/L.
Platelets play a role in maintaining the integrity of blood vessel walls. When the platelet count decreases to below 50 x 10⁹/L, especially as low as 30 x 10⁹/L, bleeding may occur, resulting in petechiae and ecchymosis on the skin. If you frequently experience bruises on your skin even with a normal platelet count, don't be overly concerned. Besides platelet factors, blood vessel wall factors, coagulation factors, and some physiological factors can all cause bruises. Consult a hematologist to determine the cause.
6. Urine volume: 1000-2000 ml/24 hours
. A 24-hour urine volume >2500 ml is considered polyuria. Physiological polyuria occurs after excessive water intake or the use of diuretics. Pathological polyuria is seen in diabetes, diabetes insipidus, and renal tubular diseases.
7. 24-hour urine volume: Nighttime urine volume: 500 ml.
Nighttime urine refers to the total urine volume from 8 PM to 8 AM the next morning, generally 500 ml, with 2-3 urinations. If nighttime urine volume exceeds daytime urine volume, and the frequency of urination increases significantly, it is considered nocturia. Physiological nocturia is related to excessive water intake before bedtime; pathological nocturia is often a manifestation of impaired renal concentrating function and is an early sign of declining renal function. Besides declining renal function, nocturia can also be caused by benign prostatic hyperplasia in men, uterine prolapse in elderly women, urinary tract infections, diabetes, and mental stress.
8. Normal range for red blood cell (RBC) count in urine: 0-3
cells/high-power field. >3 red blood cells/high-power field is called
microscopic hematuria. Normal range for white blood cell (WBC) count in urine: 5 cells/high-power field, called microscopic pyuria. A large number of white blood cells in the urine often indicate a urinary tract infection, such as pyelonephritis, renal tuberculosis, cystitis, or urethral infection.
10. Sperm survival time: 72 hours. Ovum survival time: 24 hours.
The safe period method of contraception can be unreliable. Besides misjudging the ovulation period, another significant factor is that sperm can survive in a woman's body for up to 3 days. Therefore, even if it's not the ovulation day, as long as it falls within the fertile window (4 days before to 2 days after ovulation), a woman is still very likely to conceive.
11. Two major blood group systems: ABO and Rh.
The ABO blood group system classifies blood into four types: A, B, AB, and O. The Rh blood group system classifies blood types into two types: Rh positive and Rh negative. In Caucasians, 85% are Rh positive and 15% are Rh negative. In China, 99% of the population is Rh positive, and Rh negative is a rare blood type.
AA: A, O; AB: A, B, O, AB; A-AB: A, B, AB; AO: A, O;
BB: B, O; B-AB: A, B, AB; BO: B, O; O-AB: A, B;
OO: O; AB-AB: A, B, AB. If one parent is type AB, the baby cannot be type O. If both parents are type O, the baby can only be type O.
12. Body Mass Index (BMI) = Weight (kg) /Height (m)²: 18.5-23.9 is considered normal.
13. Optimal weight loss rate based on BMI: 1-2 kg per month
. Overweight individuals should gradually lose weight under the guidance of a doctor. Rapid or drastic weight loss can lead to weight rebound, anorexia, anemia, malnutrition, menstrual irregularities, hair loss, memory loss, osteoporosis, and other adverse reactions.
14. Waist circumference: Men ≥ 90 cm, women ≥ 80 cm are considered abdominal obesity. Waist
circumference is an indicator of abdominal fat accumulation and abdominal obesity (also known as "apple-shaped obesity"). Abdominal obesity is currently considered a significant risk factor for coronary heart disease and metabolic syndrome. If your BMI has not yet reached the level of obesity, but your waist circumference is already above the standard, you are considered to have abdominal obesity. Abdominal obesity is more dangerous than general obesity and is more likely to lead to coronary heart disease and diabetes.
15. Obesity Warning Signs: A weight gain of 1.5 kg
in one month. Early detection and weight loss measures when weight gain just begins can often yield significant results. The following symptoms often indicate a tendency to gain weight: shortness of breath after slight exertion, fatigue and weakness, excessive sweating, and pain in the lower back, hips, and knees.
16. Blood Pressure Values: Normal systolic blood pressure... Diabetes Diagnosis Criteria: Fasting blood glucose > 7.0 mmol/L, and/or 2-hour postprandial blood glucose > 11.1 mmol/L.
If you meet these criteria, you are already a diabetic patient and should undergo blood sugar-lowering treatment under the guidance of a doctor. Do not refuse treatment just because diabetes "doesn't cause any symptoms." If blood sugar is not properly controlled, all organs in the body will be affected.
18. Diabetes Exclusion Criteria: Fasting blood glucose > 6.1 mmol/L, and/or 2-hour postprandial blood glucose > 7.8 mmol/L.
19. Prediabetes Diagnosis Criteria: 6.1 mmol/L, 11.1 mmol/L.
If blood glucose levels are higher than normal but do not yet meet the diagnostic criteria for diabetes, it indicates prediabetes. Without vigilance and active intervention, it will quickly develop into diabetes.
20. Diabetes Warning Sign: Fasting blood glucose > 5.6 mmol/L.
When fasting blood glucose exceeds this standard, the incidence of diabetes increases significantly, as does the incidence of cardiovascular diseases such as ischemic heart disease and diabetic retinopathy.
21. Normal Glycated Hemoglobin (HbA1c) value ≤ 6.5% .
Glycated hemoglobin (HbA1c) is a product of the binding of hemoglobin and glucose in red blood cells. It reflects the blood glucose level per 100 micrograms per 100 milligrams in the three months prior to blood collection and is currently the most effective and reliable indicator of blood glucose control. For diabetic patients, a HbA1c level ≤ 7.0% should be considered one of the treatment goals. This standard can be slightly relaxed for the elderly (7.0%-7.5%), while young and middle-aged adults should aim for HbA1c ≤ 6.5% or lower. For every 1% decrease in HbA1c, diabetes-related complications can be reduced by 20%.
22. Peak Bone Density Period: 30-40 Years Old
The peak bone density (peak bone mass) generally occurs between the ages of 30 and 40. Influenced by factors such as nutrition, development, and genetics after birth, peak bone mass varies. For men, peak bone mass typically begins to decline around age 40, while for women it begins around age 35. The fastest bone loss occurs in women within 5 years after menopause and in men after age 70. People with high peak bone mass have higher calcium content in their bones, resulting in milder and later-onset osteoporosis in old age. Therefore, people under 40 should seize the opportunity to ensure sufficient daily nutrition and calcium intake, actively participate in physical exercise, and strive to increase their peak bone mass.
23. 25 Grams of Oil Per Day is Recommended
Vegetable oil is best for cooking because it contains more unsaturated fatty acids that are beneficial to the heart. Since oil is relatively high in calories, the amount used should not be excessive; otherwise, excess calories will be converted into body fat, leading to weight gain.
24. Daily salt intake should not exceed 6 grams.
Salt is a major risk factor for high blood pressure, and those with a preference for heavily salted foods should pay special attention. Daily salt intake should also include the salt content in soy sauce, pickled vegetables, salted eggs, etc.
25. Eat 400-500 grams of vegetables daily .
More than half of the vegetables consumed daily should be colored vegetables, such as leafy greens and red/yellow vegetables. Vegetables are rich in vitamins, minerals, and fiber, and are very low in calories.
26. Daily calcium intake: 600-800 mg for healthy adults
. The Chinese Nutrition Society recommends the following calcium intake: 600-800 mg/day for adults, 1200 mg/day for pregnant women, and 2000 mg/day for lactating women. Milk and dairy products are rich in calcium and have a high absorption rate. Among aquatic products, dried shrimp, kelp, and soy products are rich in calcium. To promote calcium absorption, appropriate vitamin D supplementation and sun exposure are recommended.
27. Drink more than 1500 ml of water daily
. Water intake includes the total water content of tea, soup, fruits, and other foods consumed daily. There are specific guidelines for drinking water. Drink water even when you're not thirsty, but avoid drinking large amounts at once. Drink plain water or light tea, and don't replace water with sugary drinks.
28. Optimal time for stroke rehabilitation: 3 days after a stroke, 5-7 days after a hemorrhage.
29. Normal values for alanine aminotransferase (GPT or ALT) and alpha-fetoprotein (AFP). The "time window" for stroke thrombolysis: 3 hours after onset
. If intravenous thrombolysis is administered within 3 hours of the onset of a stroke, it can maximize the unblocking of blood vessels, save dying brain cells, and effectively reduce complications and sequelae.
30. 18-45 years old, myopia of 1200 degrees, active eye diseases (such as inflammation, glaucoma, dry eye syndrome, etc.); central corneal thickness. Ultrasound examination: over 40 years old, once a year.
Ultrasound examination has the advantages of being non-invasive, radiation-free, convenient, and accurate. It can not only detect common diseases such as stones, cysts, and fatty liver, but also detect certain tumors at an early stage. Due to the weak nature of ultrasound waves, ultrasound examinations are more suitable for solid organs, such as the liver, spleen, and kidneys, and generally not suitable for air-containing organs (such as the gastrointestinal tract) and the skeletal system.
31. Mammography: Women over 40 years old should have one
mammogram annually. Mammography has high diagnostic value for breast diseases, especially early breast cancer, and is clinically considered the preferred imaging diagnostic method besides physical examinations. Those with high-risk factors such as a family history should begin mammography at age 35. After age 40, the frequency of examinations can be increased appropriately according to the doctor's advice.
32. Bone density testing: Women over 45 years old and men over 55 years old: annually.
The prevalence of osteoporosis in people over 60 years old in China is 30%-35% for women and 10%-20% for men. Osteoporosis has many harmful effects on human health, such as causing back pain, decreased height, kyphosis, and fractures.
33. Due Date Calculation: Add 9 or subtract 3 from the month of your last menstrual period to get the month of your due date; add 7 to the day to get the day of your due date.
Because menstrual cycles vary in length, the calculated due date may have a 1-2 week error compared to the actual delivery date.
34. Prenatal Checkups: 9 times is optimal.
Besides the first checkup in early pregnancy to confirm pregnancy, approximately 9 prenatal checkups are needed from mid-pregnancy to full term. Generally, checkups are every 4 weeks from 20-36 weeks of pregnancy; after 36 weeks, checkups are weekly. The 9 checkup times are 20 weeks, 24 weeks, 28 weeks, 32 weeks, 36 weeks, 37 weeks, 38 weeks, 39 weeks, and 40 weeks. A standard prenatal checkup schedule is generally 9 times, but for pregnant women with certain high-risk factors, the frequency and specific tests may need to be adjusted as needed.
35. Weight gain during pregnancy should not exceed 15 kg.
Women with normal pre-pregnancy weight can gain 11.25-15 kg during pregnancy. Women with lower pre-pregnancy weight can gain 2.6-18 kg. Women with higher pre-pregnancy weight should control their weight gain to 6.75-11.25 kg. Weight gain during pregnancy affects the growth rate and weight of the fetus. Excessive or rapid weight gain during pregnancy not only increases the incidence of macrosomia (large baby) but also makes postpartum weight loss more difficult. Conversely, insufficient weight gain can affect the normal growth and development of the fetus.
36. Medication use during pregnancy: Most dangerous if taken 5-10 weeks after
amenorrhea. In the first two weeks after conception, if the fertilized egg is affected by medication, there are two possible outcomes: miscarriage or the fertilized egg repairing the damage and continuing to develop into a normal fetus. Therefore, if a pregnant woman accidentally takes medication during this period, she should adopt a wait-and-see approach. However, the 3-8 weeks after conception (i.e., 5-10 weeks after the last menstrual period) are a critical stage for embryonic organ differentiation and development. Exposure to harmful drugs during this time may cause malformations in the embryonic organs. Since most drug effects on the fetus are concentrated in the early stages of pregnancy, and many pregnant women are unaware of their pregnancy at this time, expectant mothers should consider medication safety issues from the preconception stage to ensure safety.
37. Full-term delivery: Delivery between 37 and 42 weeks of gestation
. Premature delivery: Delivery between 28 and 37 weeks of gestation. Post-term delivery: Delivery at or after 42 weeks of gestation. Delivery at 38 weeks of gestation, even if not at the due date (40 weeks of gestation), is considered full-term.
38. Newborn weight: Normal is 2500-4000 grams.
A birth weight of 4000 grams is considered macrosomia. Macrosomia not only increases the rate of dystocia and cesarean section, but excessive weight gain during pregnancy can also cause discomfort for the pregnant woman, increase the incidence of pregnancy complications, and make it difficult to lose the excess weight postpartum. Low birth weight infants mainly include premature infants and small-for-gestational-age infants. These children, due to their "congenital deficiencies," suffer from many complications and have a high perinatal mortality rate. To prevent this "large-for-small" phenomenon, regular prenatal checkups, timely detection of problems, and timely intervention are crucial.
39. Newborn Length: Approximately 50 cm for full-term
infants. A child's height grows fastest in the first year after birth, increasing by about 25 cm throughout the year. After one year, the growth rate slows down, increasing by about 10 cm per year. After two years, growth slows even further, averaging 5 cm per year. The formula for calculating the height of a 2-3 year old child is: Height = Age * 6 + 77 cm. If a 2-year-old child's height has barely increased in a year, it is important to be vigilant and take the child to the hospital for examination as soon as possible to rule out problems such as insufficient growth hormone secretion or hypothyroidism.
40. Teething: The first primary tooth erupts at 6 months.
Teething in children generally occurs at 6-7 months, but can be as early as 4 months, and should not be later than 10 months. There are 20 primary teeth, which should all erupt by age 2.5 at the latest. Permanent teeth begin to erupt around age 6. It is abnormal for an 11-month-old child not to have any teeth, or for a child over 2.5 years old not to have all their teeth, and the cause should be investigated. Children with cretinism, rickets, or malnutrition tend to have delayed tooth eruption.
41. Optimal treatment period for "underbite": 4 years old
. The principle of correcting "underbite" is to eliminate the cause and treat it early to prevent deformity. Orthodontists abroad advocate starting treatment for "underbite" at age 4 and continuing until age 18. Underbite during the primary dentition stage is very harmful, not only hindering the normal growth and development of the child's oral cavity, face, and jawbone, but also negatively impacting chewing, pronunciation, social interaction, and even psychology. Early treatment is essential.
42. Precocious puberty: Girls experiencing breast development before age 8 or menstruation before age 10; boys experiencing penile and testicular enlargement before age 9.
Except for precocious puberty caused by organic lesions (intracranial tumors), which require treatment of the primary disease, the greatest harm of precocious puberty to children is stunted growth, as premature secretion of sex hormones causes early bone closure. Furthermore, from a social perspective, precocious puberty can have negative psychological impacts on children. Overnutrition and indiscriminate supplementation are important reasons for the increasing precocious puberty in children. Parents should not constantly supplement their children's nutrition or give them random supplements out of fear of insufficient nutrition, lest their love become harmful.
43. Amblyopia: Corrected visual acuity ≤ 0.8.
Amblyopia is an eye disease where no abnormalities are found on ophthalmological examination, but corrected visual acuity is below 0.8. Patients with amblyopia lack complete stereoscopic vision and cannot perform fine work. The treatment efficacy for amblyopia is closely related to age. It is generally believed that 4-6 years old is the best time for treatment, and the efficacy gradually decreases after age 12, with virtually no possibility of a cure in adulthood. Because the eyes of children with amblyopia appear no different from those of normal children, it is difficult to detect the abnormality by observation alone. Therefore, it is recommended that children over 4 years old have their vision checked regularly at the hospital to detect amblyopia early.
44. Cryptorchidism in children: Surgery should not be later than 4 years old.
Cryptorchidism is a common congenital testicular abnormality in which one or both testes fail to descend normally into the scrotum. If not treated early, it can cause serious problems such as infertility or testicular tumors. Currently, early treatment of cryptorchidism is advocated. For cryptorchidism in children under 1 year old, patient observation is necessary to allow it to descend naturally. For cryptorchidism after 1 year of age, medical treatment should be initiated first. If the treatment is ineffective, surgical treatment can be performed. Most experts believe that cryptorchidism surgery is best performed 1-2 years after birth, and should not be later than 4 years of age.
45. Coronary artery stenosis >70% requires interventional treatment.
It is generally believed that interventional treatment is necessary when the coronary artery is stenotic by 70%. If there are obvious symptoms and hearing loss is around 60 decibels, hearing aids are most effective.
Generally speaking, unilateral deafness or mild hearing loss does not require hearing aids; those with hearing loss of 35-85 decibels are advised to use hearing aids. 30 radionuclide examinations for hearing loss are equivalent to one chest X-ray.
Radionuclide examinations are frequently used to examine diseases of the heart, thyroid, lungs, and digestive tract. This is a technique for the peaceful use of atomic energy and involves a certain amount of radioactivity, causing concern for many patients. In fact, the radiation dose received during this examination is only 1/30th of that received during a chest X-ray and will not have any impact on health.
II. Overview of Vitamin Functions
Vitamins are a large family, with dozens known to date, broadly classified into two categories: fat-soluble and water-soluble. The former includes vitamins A, D, E, and K, while the latter includes B vitamins, vitamin C, and many "vitamin-like substances."
Currently, the main vitamins discovered in medicine are:
Fat-soluble vitamins
: Vitamin A: Maintains normal vision and prevents night blindness; maintains healthy epithelial tissues; promotes growth and development; increases resistance to infectious diseases; prevents and treats dry eye.
Vitamin D: Regulates calcium and phosphorus metabolism in the body, promotes absorption and utilization, and promotes bone growth.
Vitamin E: Maintains normal reproductive capacity and normal muscle metabolism; maintains the integrity of the central nervous system and vascular system.
Vitamin K: Stops bleeding. It is not only a major component of prothrombin but also promotes the liver's production of prothrombin. Vitamin K deficiency in children.
Water-soluble vitamins
: Vitamin B1: Maintains normal circulatory, digestive, nervous, and muscular functions; regulates gastrointestinal function; constitutes a coenzyme for decarboxylases, participating in carbohydrate metabolism; can prevent beriberi.
Vitamin B2: Also known as riboflavin. Nucleotides are components of many important coenzymes in the body. These enzymes transfer hydrogen during metabolism and are essential for protein, sugar, and fatty acid metabolism, energy utilization, and composition. They promote growth and development and protect the health of the eyes and skin.
Pantothenic acid (vitamin B5): Anti-stress, anti-cold, anti-infection, prevents the toxicity of certain antibiotics, and eliminates postoperative abdominal distension.
Vitamin B6: Plays an important role in protein metabolism. Treats neurasthenia, dizziness, and arteriosclerosis.
Vitamin B12: Anti-fatty liver, promotes vitamin A storage in the liver; promotes cell development and maturation and body metabolism; treats pernicious anemia.
Vitamin B13 (orotic acid).
Vitamin B15 (panthenine): Mainly used to combat fatty liver and increase tissue oxygen metabolism. Sometimes used to treat coronary heart disease and chronic alcoholism.
Vitamin B17: Highly toxic. Some believe it has a role in controlling and preventing cancer.
Para-aminobenzoic acid: One of the most recently discovered vitamins in the B vitamin group. It can be synthesized in the human body.
Inositol: A B vitamin, and like choline, it is a lipophilic vitamin.
Vitamin C: Connects bones, teeth, and connective tissue; plays a role in the adhesion between cells in capillary walls; increases antibodies and enhances immunity; promotes red blood cell maturation.
Vitamin P.
Vitamin PP (niacin): Plays a role in hydrogen transfer during cellular physiological oxidation and has the effect of preventing and treating pellagra.
Folic acid (vitamin M): Anti-anemic; maintains normal cell growth and immune system function.
Vitamin T: Helps with blood clotting and platelet formation.
Vitamin U: Plays an important role in treating ulcers.
III. Women's Health Knowledge
1. Sleep naked on a clean bed.
3. Avoid chocolate during your period as it can worsen menstrual cramps
. 4. Wear only wire-free bras during your period
. 5. Develop the habit of tracking your menstrual cycle.
6. Shape your figure through exercise, not with supportive bras
. 7. Don't cross your legs to avoid compressing nerves
. 9. Go to the restroom after sex. 10.
Dry clean underwear. 11.
Thongs are not suitable for everyday wear. 12.
Don't wear clothes labeled "wrinkle-free".
13. Tightly tied scarves can cause dizziness.
14. Sun-dry last year's clothes before wearing them.
15. Don't use panty liners unless necessary.
16. Regularly check the expiration dates of cosmetics
. 17. Wait an hour after showering before applying makeup.
18. Use a cleansing solution only once a week, and clean the genital area with warm water.
19. Even if you love beauty, don't pierce your ears on the outer edge of the ear cartilage.
20. Limit hair dyeing to once every six months
. 21. Know your family medical history, especially your mother's and grandmother's.
22. Open the windows to ventilate the office before sitting down to work each day
. 23. If you need to take 5 hours of phone calls a day, use a wireless headset.
24. Keep at least one meter away from the copier when photocopying documents. 25.
Use eye drops only when absolutely necessary. 26.
Don't nap at your desk. 27. Keep a small cushion in the office for your lower back. 28. Never wear glasses while answering your phone.
29. Don't let your computer surround you; its side and back emit more radiation. 30. Don't use your laptop on your lap . 31. Keep a cactus on your desk to help absorb radiation . 32. Wash off the ink on your hands after reading the newspaper. 33. Stretch every 30 minutes. 34. Clean and disinfect office carpets regularly. 35. Clean your face and hands after using the computer to remove radiation dust. 36. Turn your clean water cup upside down on your desk when you leave work. 37. Wearing a short-strap shoulder bag can worsen shoulder pain symptoms . 38. Store your lipstick and pen separately in your briefcase. 39. Make sure to spend at least 2 hours each day freeing your feet from high heels. 40. Don't work past 10 PM more than once a week . 41. Keep your bathroom dry to prevent mold growth. 42. Don't shower for more than 10 minutes . 43. Don't read the newspaper while sitting on the toilet . 4. Brush your teeth with warm water, and brush your tongue at the same time . 45. Wash your face with alternating hot and cold water. 46. Do not use plastic containers to hold hot water. 47. Clean the refrigerator regularly . 48. Leave the kitchen when the microwave is running. 49. Use the range hood . 50. Turn off the TV at dinner time . 51. Avoid using thick velvet curtains as much as possible . 52. Store insecticides and cleaning agents in a storage room away from living areas. 53. Use natural floral or fruity scents instead of air fresheners. 54. Wash your hands thoroughly after playing with your pets. 55. In winter... 56. Use purified water in the humidifier . 57. Don't bring your computer into the bedroom for convenience. 58. Don't use your phone as an alarm clock next to your pillow. 59. Don't take medication before bed; take sleeping pills half an hour beforehand . 60. Don't go to sleep with wet hair. 61. Use soft colors in your bedroom. 62. Choose soy milk over milk. 63. Leave the table when you feel you could eat another half bowl of rice. 64. Drink only 4 cups of water a day if you don't feel thirsty. 65. Don't smoke, no matter the reason. 66. Add whole grains and vegetables to your diet . 67. Green tea is better than black tea. 68. Pay more attention to breakfast than dinner . 69. Control your salt intake. 70. Brush your teeth first thing in the morning, then drink water. 71. Chew gum frequently. 72. Two apples a morning and evening can effectively improve constipation. 73. A purely vegetarian diet may lead to hormonal imbalances and infertility . 74. Eat fish at least once a week. 75. Stay away from carbonated drinks like cola . 76. Don't drink broth from hot pot that has been simmering for a long time. 77. There's no such thing as fruit juice and milk; they are natural enemies. 78. Eating fruit before meals is better than after. 79. A glass of red wine before bed is acceptable . 80. Drinking coffee may cause osteoporosis in women. 81. Enjoy the sunshine between 8 and 9 a.m. 82. Running, cycling, and other exercises can maintain beautiful leg lines. 83. Soaking your feet in hot water can effectively prevent varicose veins. 84. When extremely tired, it's not advisable to relieve stress through exercise; rest is more important. 85. Do less outdoor exercise in winter . 87. Don't take the elevator if it's below the 10th floor. 88. Change your workout routine every three months. 89. Exercise for half an hour every day, not three hours on weekends. 90. Remove makeup before exercising. 91. Do stretching exercises while watching TV. 92. Always wear a swimming cap and goggles in the pool . 93. Take regular walks. 94. Lunch break is also a good time to exercise; you don't have to wait until evening. 95. Wearing sneakers barefoot is comfortable, but bad for your health. 96. Sleeping on a semi-firm mattress is better for your cervical spine. 97. Get massages at a reputable hospital, not a beauty salon. 98. Don't drink energy drinks when not exercising. 99. Rest for half an hour after exercising before taking a bath. 100. Don't exercise in noisy gyms. 110. Correct posture is more effective than going to the gym specifically for exercise.
IV. 60 Essential Life Tips
1. If you feel like you're about to die from the spiciness after eating something spicy, put a little salt in your mouth, hold it for a moment, rinse your mouth, and the spiciness will subside.
2. For yellow teeth, chew peanuts, hold them in your mouth, and brush your teeth for three minutes; it's very effective.
3. For small skin injuries, burns, or scalds, apply a little toothpaste to immediately stop bleeding and relieve pain.
4. To remove unsightly tea stains from teacups, use toothpaste to clean them thoroughly.
5. When putting in eye drops, tilt your head back and slightly open your mouth to prevent blinking.
6. For mouth ulcers, apply vitamin C to the ulcer; once it dissolves, the ulcer will be mostly healed.
7. If you get dust in your eyes, close your eyes and cough forcefully a few times; the dust will come out on its own.
8. After washing your face, gently massage the sides of your nose with fine salt on your fingers, then rinse with water; this will remove blackheads and whiteheads and shrink pores.
9. Applying soap immediately after a mosquito bite will stop the itching.
10. If you have a sore throat or inflamed gums, cut a watermelon into small pieces, dip them in salt, and eat them at night. The symptoms will lessen immediately and you'll feel better the next day.
11. Use a hairdryer to heat up the adhesive on a label, then you can easily peel it off.
12. When packing clothes for travel, roll each garment up to prevent wrinkles.
13. Drink some vinegar when you have hiccups; it works instantly.
14. If you've eaten something with a strong odor, such as garlic or stinky tofu, eat a few peanuts.
15. To treat a cough, especially a dry cough, fry an egg in pure sesame oil before bed. Use plenty of oil, no seasonings, and eat it while it's hot before going to sleep. The effect will be noticeable after a few days.
16. If you have thick wrists and want to wear a thin bracelet, don't force it on. Put a plastic bag over your hand before putting on the bracelet; it will be much easier and won't hurt your hand. Remove it using the same method.
17. Chestnuts are hard to peel. First, peel off the outer shell, then microwave them briefly. Take them out and rub them while they're still hot; the skin will come off easily.
18. When arranging flowers, add a drop of dish soap to the water; this will keep them fresh for several days.
19. Steam walnuts for ten minutes, then place them in cold water before cracking them open to remove the kernels.
20. Put shrimp in a bowl, add a little salt and baking soda, rub them with your hands for a while, then soak them in water. Rinse them with water afterward; this will make the shrimp translucent and tender when stir-fried.
21. When stir-frying meat, soak it in baking soda water for ten minutes, drain the water, then marinate it; this will make the meat very tender.
22. Soak leftover tea leaves in water for several days, then pour the water onto the roots of plants to promote growth.
23. Dry leftover tea leaves and burn them in the toilet or ditch to eliminate odors and repel mosquitoes and flies.
24. Reheating undercooked rice: Use chopsticks to poke holes straight to the bottom of the pot in the rice, sprinkle in a little Shaoxing wine, and simmer again.
25. If only the surface is undercooked, simply turn the surface layer to the middle and simmer again.
26. Cleverly removing grease from window screens: Put laundry detergent and cigarette butts in water, let them dissolve, and then use the solution to wipe glass windows and window screens; the effect is excellent.
27. Simply place a small piece of chalk in your jewelry box to keep your jewelry shiny.
28. Adhesive residue on tables and bottles can be wiped off with medicated oil.
29. Always carry a small dry cell battery in your bag when going out. If your skirt has static electricity, rub the positive terminal of the battery on the skirt a few times to remove the static.
30. No matter where your shoes are rubbing your feet, apply a little white wine to the area that is rubbing; it will definitely stop rubbing.
31. When cooking vegetables, if blanching is necessary, try to utilize the blanching water as much as possible. For example, when making dumplings, the blanched vegetables can be added to the meat filling to preserve nutrients and make the filling more flavorful and juicy;
32. In summer, feet tend to sweat easily; soaking feet in lightly salted water daily can effectively combat sweaty feet;
33. Sunbathing after swimming in summer can prevent skin damage and other diseases;
34. Pillows are prone to dampness and mold growth in summer; regularly sunning the pillow core is beneficial to health;
35. Eating more barley and red bean porridge can help prevent dampness and dampness in the spleen and prevent heatstroke;
36. To prevent insomnia: avoid talking too much before bed, avoid drinking strong tea, avoid mental exertion before bed, and wash feet with hot water and vinegar;
37. Honeysuckle has the effect of dispelling wind and dampness; decocting honeysuckle in water, cooling the juice, and mixing it with honey can relieve summer heat;
38. Drinking tea after eating overly greasy food can stimulate the autonomic nervous system and promote fat metabolism;
39. Insufficient sleep can make you less intelligent; you need eight hours of sleep a day, and taking a nap can slow down aging;
40. Hands easily become dry and rough; soaking them in vinegar for ten minutes can moisturize the skin.
41. In summer, when wiping a cooling mat, use water with a few drops of floral water added to keep it clean and fresh. Of course, it's best to wipe along the grain of the mat so that the floral water can penetrate into the gaps, making the cool and comfortable feeling last longer;
42. Eating more acidic vegetables and fruits such as tomatoes and citric acid for breakfast is beneficial for liver health;
43. To refresh and relieve itching, add five or six drops of floral water to the water when washing your hair or taking a bath. This can have a good cooling, antibacterial, and anti-itch effect;
44. Grapes contain sleep-aiding hormones, and eating them regularly can help with sleep;
45. Drinking more tomato soup in summer can provide nutrients and replenish water. Tomato soup should be cooked and cooled before drinking. The lycopene it contains has certain anti-prostate cancer and myocardial protection effects, making it most suitable for men; brushing your teeth immediately after eating acidic substances can damage dental health;
46. When the skin is broken due to external injury, apply toothpaste to the wound for anti-inflammatory and hemostatic purposes, then bandage it. As a temporary first aid, medicated toothpaste is the most effective;
47. Spray white vinegar on the cutting board, leave it for half an hour, then wash it. This will not only kill bacteria but also remove odors.
48. Drinking yogurt can relieve post-drinking irritability. Yogurt protects the gastric mucosa, slows down alcohol absorption, and is rich in calcium, making it especially effective in relieving post-drinking irritability.
49. If leather shoes or bags become moldy after being stored for a long time, wipe them with a soft cloth dipped in a 1:1 solution of alcohol and water.
50. When experiencing headaches or dizziness, apply toothpaste to the temples, as toothpaste contains menthol and clove oil, which can relieve pain.
51. After freezing candles for 24 hours, insert them into a birthday cake; they will not drip wax when lit.
52. White clothes and pants tend to yellow after washing. To prevent this, add two or three drops of blue ink to a basin of water, soak the washed clothes for 15 minutes, do not wring them out, and then place them in the sun to dry. They will then be clean and white.
53. Eating too much raw onion and garlic can irritate the mouth and stomach, which is detrimental to health. It is best to add a little vinegar before eating them.
54. Replenish fluids promptly, but limit consumption of fruit juice, cola, Sprite, and other soft drinks, as they contain high levels of saccharin and electrolytes, which can irritate the stomach and intestines, affecting digestion and appetite. Therefore, drink plenty of plain water or lightly salted (or sugared) water in summer.
55. Rub your face with tofu for a few minutes every morning; consistent application for a month will result in a more moisturized complexion.
56. The temperature difference between air-conditioned rooms and the outside environment should not exceed five degrees Celsius. Even in hot weather, the indoor temperature should not be below 24 degrees Celsius.
57. Enzyme-added laundry detergent requires a longer decomposition time in warm water for optimal washing results.
58. In summer, people are more active, sweat more, and consume more energy. It is advisable to eat more nutritious foods such as chicken, duck, lean meat, fish, and eggs to meet the body's metabolic needs.
59. For headaches, grind an apple into a paste, apply it to gauze, and place it on the affected area to alleviate symptoms.
60. Stains on leather bags can be wiped with cotton soaked in essential oil.
