This is a comprehensive collection of health - keeping knowledge: 1. **Adhere to Early to Bed and Early to Rise** - **Benefits of Early to Bed** - **Good for Heart**: Staying up late raises blood pressure and cholesterol, posing risks to the heart. A good sleep can prevent this. - **Relieve Stress**: A sound sleep helps release daily physical and mental stress, preventing heart - related issues caused by lack of sleep. - **Improve Memory**: Early sleep helps clear the mind, and early rising makes thoughts more lucid. - **Avoid Diseases**: Late - night activities increase blood pressure and cholesterol, leading to diseases like cancer and heart problems. Early sleep keeps blood pressure normal. - **Time for Breakfast**: Early rising allows time for breakfast, which is crucial. Having breakfast before 10 am is important. - **Positive Actions**: 7 - hour continuous sleep is necessary. Lack of sleep affects creativity, causes stress, and impacts behavior. - **Aid Metabolism**: The body needs to expel toxins, and late sleep disrupts this process. Regular eating and sleeping maintain energy. - **Reduce Cancer Risk**: Sleeping in the dark promotes the production of melatonin, which can reduce the risk of cancer. - **Regain Energy**: Early sleep ensures sufficient rest, making one energetic in the morning and improving concentration. - **Maintain Figure**: Late sleep disrupts the body's functions. Less than 7 - hour sleep a day can lead to obesity as hormones affected by lack of sleep influence appetite. - **Benefits of Early to Rise** - **More Energetic**: Regular early - to - bed and early - to - rise habits allow the body to detoxify and rest at night, making one energetic and glowing. - **No More Dark Circles**: Early sleep and rise ensure smooth detoxification, fast metabolism, and a healthy body, reducing dark circles. - **Higher Morning Efficiency**: Early risers can complete more tasks in the morning compared to “night owls”. The body is more agile from 7 - 11 am, and the brain reaches its peak 4 - 5 hours after waking up. Waking up one hour earlier can improve morning work efficiency. - **Weight - loss Effect**: People who often stay up late and don't get up early have serious endocrine disorders, which may lead to weight gain instead of loss. - **More Diligent**: Research shows that early risers are more responsible, efficient, organized, and decisive. - **Relieve Anxiety**: More time and a fulfilling life leave no room for anxiety. 2. **Reasonable Arrangement of Three Meals** - **Have a Good Breakfast**: After a night's rest, the body needs replenishment in the morning. Breakfast should be high - calorie and high - protein, accounting for 30% - 40% of the daily intake. - **Eat Enough for Lunch**: Lunch is the main meal. After half a day of activity, the body needs a lot of energy, so lunch should account for 40% - 50% of the daily intake. - **Eat Less for Dinner**: With reduced evening activities, overeating for dinner is harmful. Dinner should account for 20% - 30% of the daily intake. 3. **Pay Attention to Diet Structure** - **Reasonable Diet Arrangement** - **Diverse Foods, Grains as the Main**: No single natural food can provide all nutrients. Five food categories - grains and tubers, animal foods, beans and their products, vegetables and fruits, and pure energy foods - should be consumed. - **Eat More Vegetables, Fruits, and Tubers**: They are important for cardiovascular health, disease resistance, and cancer prevention. Choose darker - colored ones, and fruits can't fully replace vegetables. - **Consume Dairy, Beans or Their Products Regularly**: Dairy is a good source of calcium, and beans are rich in protein, unsaturated fatty acids, etc. - **Eat Moderate Amounts of Fish, Poultry, Eggs, and Lean Meat, Less Fatty Meat and Lard**: Excessive intake of fatty meat and lard is a risk factor for obesity and hyperlipidemia. Reduce pork intake and increase poultry. - **Balance Food Intake and Physical Activity, Maintain Appropriate Weight**: Ensure energy balance. - **Eat a Light and Low - salt Diet**: Normal adults should use no more than 25 grams of cooking oil and 6 grams of salt per day. - **Scientific Diet Structure**: A balanced diet means all nutrients are present in sufficient quantity and proper proportion, including amino - acid balance, calorie - nutrient balance, acid - base balance, etc. - **Grains**: The main source of calories. Light - labor people should consume 300 - 500 grams per day, accounting for 60% - 70% of calorie supply and about 32% of the total diet. - **Animal - protein - rich Foods**: Adults should intake 70 - 100 grams of protein per day. It's ideal that animal protein accounts for 1/4, bean protein 1/4, and the rest from grains. One should consume 50 - 100 grams of poultry and livestock meat, 50 grams of fish and shrimp, and 25 - 50 grams of eggs per day, accounting for 13% of the total diet. - **Beans, Dairy and Their Products**: Consume 50 grams of beans and 100 grams of dairy per day, accounting for 9.5% of the total diet. - **Vegetables and Fruits**: The main sources of vitamins, inorganic salts, and dietary fiber. Intake 400 - 500 grams of vegetables, with over half being leafy greens, and 100 - 200 grams of fresh fruits per day, accounting for 40% of the total diet. - **Oils**: Oils provide calories and promote the absorption of fat - soluble vitamins. Eat more vegetable oil and less animal fat. The intake ratio of saturated, polyunsaturated, and monounsaturated fatty acids should be 1/3 each. Consume 1 gram of oil per kilogram of body weight per day, accounting for about 1.5% of the total diet. 4. **Insist on Physical Exercise** - Exercise makes muscles strong, bones firm, and joints flexible, improving bone metabolism and preventing osteoporosis. - It enhances cardiovascular function, making the heart contract powerfully and increasing the caliber of coronary arteries. - It boosts lung function, especially in endurance sports, increasing vital capacity. - It promotes material metabolism, making the body use energy and oxygen more efficiently and reducing the cardiovascular burden. - It regulates the excitement and inhibition of the central nervous system, making it more balanced and responsive. - It enhances immunity and disease - resistance. - It has a positive impact on mental health, relieving stress, and reducing bad behaviors like smoking, overeating, etc. - It can combat anxiety or depression, improve sleep, and sometimes be more effective than drugs. - It helps cultivate a strong will and good psychological quality. 5. **Keep a Good Mood** Research shows that many physical diseases are closely related to psychological factors. Bad emotions can cause diseases. For example, different emotions lead to different substances in exhaled gas. Modern medicine proves that long - term negative emotions can cause high blood pressure, heart disease, ulcers, and even cancer. A good mood makes people think clearly, energetic, and can enhance immunity. Long - term bad mood can change the body's physiological state and cause diseases. 6. **Master Daily Health Knowledge** - **Maintain Good Posture**: “Stand like a pine, sit like a bell, walk like the wind” is important for correct posture and normal growth, especially for children and teenagers. - **Sleep in a Comfortable Position**: There's no evidence that a specific sleeping position is best. The best position is the one that makes you comfortable and allows you to sleep well, except for children. - **Exercise 5 Minutes a Day**: Even 5 - minute daily exercise, like doing radio gymnastics, is effective. The key is to stick to it every day. - **Walk Fast**: For walking to be effective, the speed should be close to jogging. You can speed up during commuting or shopping. - **Active Rest Method**: When the right hand is tired, gently move the left hand to relieve fatigue as it can inhibit the part of the brain controlling the right hand. - **“Doing Two Things at Once” Lowers Efficiency**: Listening to music while studying reduces the brain's ability to concentrate. Playing light music at the workplace only improves efficiency for simple manual work. - **Overeating Causes Obesity**: Consuming 100 extra calories a day can lead to about 11 grams of fat accumulation. Losing weight requires diet control as well as exercise. - **Don't Eat Spoiled Food**: Boiling spoiled food doesn't remove toxins produced by bacteria, so it's better to throw it away. - **Avoid Bad Habits**: Smoking, excessive drinking, loving sweets, and over - eating spicy food are health risks and should be avoided. - **Best Way to Wash Hands**: In case of an epidemic, wash hands under running water for at least one minute with boiled soapy water to clean and disinfect effectively.
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