Keep your health, do these 8 things no matter how busy you are

Being busy is a hallmark of modern life. We have no time to eat, drink water, or go to the toilet, and even sleeping seems like a "luxury". Being busy is also a killer of modern people's health. Our bodies are becoming weaker and weaker, and our minds are becoming more and more fragile.

At least one egg for breakfast

It seems to be a luxury for busy modern people to sit down and have a nutritious breakfast. However, Fan Zhihong, associate professor at the College of Food Science and Nutritional Engineering of China Agricultural University, believes that no matter how busy you are, breakfast is essential every day.

A nutritious breakfast must have three elements: one is starchy foods, including bread, porridge, noodles, etc.; two is high-quality protein foods, such as milk, soy milk, eggs, etc.; three is fruits and vegetables rich in fiber and vitamin C.

This may look complicated, but it is actually quite simple. A bowl of noodle soup with an egg and some vegetables will meet the requirements. If you really don’t have time to prepare, you can buy a boiled egg and some vegetarian buns.

Eat 5 kinds of vegetables every day

A survey shows that 90% of Chinese people eat too little vegetables and the types of vegetables they eat are limited. Yu Kang, chief physician of the Clinical Nutrition Department of Peking Union Medical College Hospital, pointed out that eating more vegetables can not only reduce the occurrence of cardiovascular and cerebrovascular diseases and delay Alzheimer's disease, but also has anti-cancer and anti-cancer effects.

The Chinese Nutrition Society recommends that each person should eat 400 to 500 grams per day. In terms of variety, it is best to eat more than 5 kinds of vegetables a day, half of which should be green vegetables. That is to say, if there are two kinds of vegetables on the table, it is best to have one of them be green.

It is also recommended to eat more dark green, red, orange, purple vegetables that are rich in various minerals, vitamins and other nutrients.

Fan Zhihong also reminded that the types of vegetables should be changed every day, and try to eat more types of vegetables within a week. The less often you eat a vegetable, the more you should remember to eat it occasionally.

If you really hate a certain vegetable, you can find out what the characteristics of the vegetable you don't eat are, and then replace it with one with similar effects. For example, if some people don’t like carrots, they can replace them with vegetables rich in carotene and dietary fiber, such as kale and chrysanthemum.

Take a 30-minute nap at noon

Greek research shows that taking a 30-minute nap at least three times a week can reduce the risk of sudden death from heart disease by 37%; research from the University of Düsseldorf in Germany shows that naps can enhance memory; Psychologists at Harvard University in the United States found that taking an afternoon nap can relieve stress.

The nap time can be long or short, but for office workers, taking time to take a nap at noon can have an immediate effect. The British Daily Mail published an article stating that 6 minutes of sleep can improve memory, and 20 to 30 minutes is the best nap time.

"It is recommended that office workers set their nap time at around 1 p.m. after lunch. This will not only maintain energy in the afternoon, but also will not affect sleep at night. Older people should not take naps after 3 p.m., otherwise they are prone to insomnia at night." said Shi Ming, deputy director of the Shanghai Traditional Chinese Medicine Insomnia Medical Cooperation Center.

Drink at least 2 bottles of water

The human body loses about 1800 to 2000 ml of water every day through urine, sweat or skin evaporation. Excluding the water contained in food, we need to drink at least 1200 ml (two bottles of mineral water) every day.

If you encounter dry weather or engage in strenuous activities, you should drink more water. In fact, many people’s daily water intake is far from meeting the standard.

Professor Hong Zhaoguang, chief health education expert and cardiovascular disease expert of the National Health and Family Planning Commission, pointed out that drinking a glass of water at the following times can easily help you drink enough water for the day: after getting up, after arriving at the office, at 11 a.m., half an hour after lunch, at 3 p.m., before getting off work, and one hour before going to bed.

Do not hold your urine for more than 3 hours

Office workers are working against the clock. Some even save time by not drinking water or going to the toilet. Others are in the habit of holding their urine, which seriously affects their health. Yang Yong, director of the Department of Urology at Peking University Cancer Hospital, said that urine is the body's way of excreting toxins.

For men, holding urine may cause prostatitis, while for women it may easily cause inflammation such as pelvic inflammatory disease. Theoretically, a person should not urinate more than 8 times a day. 7 times during the day and 1 time at night is the best ratio.

However, the amount of water consumed by each person is different, and it is normal to urinate 4 to 6 times during the day. Office workers who sit for long periods of time must develop the habit of drinking water and urinating. They should not hold their urine for more than 3 to 4 hours at a time. Even if they do not have a clear urge to urinate, they should go to the bathroom and try to urinate.

Exercise for 30 minutes

Appropriate exercise can improve the body's immunity, prevent diseases and cancer, and delay aging. Doctors around the world have included "exercise" in their prescriptions. The Mayo Clinic's health guidelines suggest that 30 minutes of exercise a day can reduce the risk of heart disease by half and also help with cancer.

It is difficult for modern people to take time out for exercise, so you might as well split the 30 minutes into three 10-minute sessions. A study by the University of Pittsburgh in the United States found that a 10-minute fitness method can also enhance cardiovascular endurance.

Researchers recommend taking 10 minutes every morning and afternoon to briskly walk or jog, and 10 minutes in the evening to do strength exercises, such as push-ups and sit-ups. If you really can't spare the time during work, try sitting for 40 minutes and then get up and move around, doing exercises such as single-leg jumping and squats.

Chat with your family for 10 minutes every day

The fast-paced work and life have made modern people breathless. More and more people are energetic at work and silent after get off work. They bear the pressure by themselves. Negative and bored emotions cannot be vented in time, which makes them prone to anxiety and depression, thus affecting their health.

A US study found that having close relationships within family members can prevent and slow down heart disease.

On the other hand, busy work leaves fewer and fewer opportunities for communication among family members, especially the elderly and children, who need your greetings and warmth.

Wang Guorong, senior supervisor of Suzhou Jung Psychological Counseling Center, pointed out that family affection plays an important role in reducing stress. Therefore, starting today, put aside the worries of work and chat with your family for 10 minutes every day. You can completely get rid of your sadness and regain your happiness.

When you feel tired, just let yourself go

When you feel exhausted, the best solution is not to drink or play games, but to relax and calm your mind. Frequent fatigue is an alarm signal, reminding you that your body is overloaded. You should stop, adjust your work rhythm, close your eyes quietly and think about nothing.

If you have trouble concentrating, you might as well try the "breath counting method". Feel your own breathing. You don't need to count when you inhale, just count the number of times you exhale each time, from 1 to 10, then from 1 to 10, and repeat this process.