Directory:
Chapter 1: Master the four best rhythms, prevent diseases and protect health.
Chapter 2: Adjusting breathing rhythm to solve seven kinds of physical discomfort.
Chapter 3: Only by grasping the rhythm of eating can we be healthy.
Lead: Life is full of rhythm everywhere, and the pace from every breath to walking has its own characteristics. But you should know that many diseases are caused by too fast or too slow rhythm, so how can you master the rhythm to make yourself healthier?
Control four best rhythms, prevent diseases and protect health.
Eating too slowly and too fast is easy to get cancer.
When you wolfed down a meal, did you realize that cancer cells were escaping from the saliva of the first health guard and using it?
According to statistics, 40% of cancers are related to carcinogens such as nitrite compounds and chemical synthetic agents in food. Saliva plays an important role in preventing these undesirable substances. Chewing can promote saliva secretion. However, a statistic shows that modern people eat too fast, from chewing 900- 1 100 times per meal more than 40 years ago, which takes 20-30 minutes, to chewing 500-600 times per meal, which takes 5- 10 minutes at present.
The best rhythm: chew 20 times a meal.
Gao, former director of the Institute of Geriatrics of the Ministry of Health, said that it is best to chew a meal more than 20 times, and the elderly should chew it 25-50 times, so as to give the food center enough exciting time to help the food digest. Chewing slowly can increase the secretion of saliva, make it fully mixed with food, and improve the digestion and absorption of nutrients. In addition, chewing slowly can detoxify. Benzopyrene is a carcinogen produced in high-temperature fried and grilled foods, which can be partially decomposed by human salivary enzymes. If you eat apples and other fruits for more than 15 minutes, the organic acids and fruit acids in them will have enough time to kill oral bacteria and effectively clean your mouth.
Breathing too slowly and too fast will hurt the lungs.
Calm down, look at your watch and measure your breathing. Inhalation and exhalation are a cycle. How many times a minute, how many seconds a cycle?
Fiona troup, a London physiotherapist, said that healthy adults breathe 10- 14 times a minute. If they breathe more than 20 times per minute and oxygen cannot be released to muscles and organs, they will have problems such as tingling of fingertips and lips, palpitations, fatigue, inattention, muscle spasm and irritable bowel syndrome. Generally speaking, stress, neck pain, back pain, emotional shock or surgery will increase the chances of shortness of breath. Dr Steven spiro, a professor of respiratory medicine at the Affiliated Hospital of University of London School of Medicine, said that breathing too fast can easily lead to lung diseases, or asthma and bronchitis.
The best rhythm: inhale and exhale for 6.4 seconds.
It is found that calligraphers, Tai Ji Chuan teachers and gentle people breathe slowly and deeply, and their average life expectancy is generally longer. Yang Li, a professor at the Chinese Academy of Traditional Chinese Medicine, suggested that if you want to live a long life, you might as well learn from the deep breathing and slow breathing patterns of the ancients. Some medical works point out that breathing for 6.4 seconds is the best rhythm for keeping in good health.
The correct breathing method should be done in four words: deep, long, even and thin. Take a deep, deep breath, and one breath after another must end; Long, the longer the better; Uniform, the speed between breathing and inhalation should be kept uniform; Ok, slowly exhale the turbid air like a line. At the same time, pay attention to breathing through your nose, not your mouth. At the beginning of training, lie flat and relax when sleeping at night. Hold your breath slightly when exhaling, and the exhalation time is 3-4 times that of inhaling. Don't inhale immediately after breathing, just hold your breath a little and inhale. So "suck-shout-screen" cycle, until unconsciously fall asleep.
Adjust the breathing rhythm and solve the seven major discomforts.
Have you ever noticed the way you breathe? Breathe 12 ~ 15 times a minute, 23,000 times a day, 24 hours a day. Why should we keep breathing? This is because blood exchanges gas in the alveoli of our lungs, and then delivers oxygen to every cell in the body to eliminate toxins in the body. However, the seemingly self-taught ability of breathing has failed to play a normal role in most of us. The following nine recommended breathing exercises can help you eliminate some small health troubles in your daily life!
1, can't sleep at night
Lie comfortably in bed and exercise your legs according to your breathing rhythm. Fold one leg when inhaling, straighten it completely when exhaling, and then lie flat on your side gently. Change legs and repeat the above actions. At this point, pay attention to which part of your body is in contact with the mattress, and imagine how your body weight is transferred to the mattress with each exhalation, so that your body seems to be able to bear more support from the mattress. Exhale slowly with the letter "f" or "s" These two letters are the sound of airflow, so that you can only breathe out the airflow slowly and exhale for a long time, thus making you fall asleep gradually.
2, suffering from dysmenorrhea
The way to deal with dysmenorrhea is to relax the back as much as possible, so that the blood circulation of the pelvis can be smoother. Sit on a mat or fitness ball and curl your legs. Gently rotate the upper body when exhaling, put your hands on your abdomen when inhaling, and concentrate all your attention on the painful part. In this way, the airflow can flow to this part completely automatically, thus relieving dysmenorrhea.
3. Anger.
Touch your face with both hands, chin down, make your mouth passively open, exhale gently, and make an "H" sound. When chewing, pronounce "M" like eating with relish. Doing so can help the mandibular muscle system relax and deepen breathing.
The tip of the tongue is placed behind the lower incisors, and then protrudes from other parts of the tongue, while opening the lower jaw and making an "H" sound. Then slowly close your mouth and inhale through your nose. Now you can feel the inhaled airflow spreading in your body.
Step 4 torticollis
Sit up straight in the chair and slowly hang your head to the sternum until you feel a stretch between your shoulder blades. Hold this position for a while and breathe naturally. Exhale and slowly lift your head-your neck will feel much more comfortable.
Shake your head as if to draw a circle on the wall with your nose; Hold your head high as if it were hanging on a thread. Close your mouth and imitate the action of chewing, and make the sound of "M", and the symptoms of stiff neck will be alleviated.
5. High pressure
Heavy pressure often leads to shoulder spasms. First tilt your shoulders forward, then lift your shoulders and inhale gently through your nose. Make an "f" sound when exhaling, as if to blow out the candle. You can also rotate your shoulders from top to bottom, and then relax and droop ww. The important thing is that the speed of movement should follow the breathing rhythm!
Wave your arms back and forth in the air, and let your knees bounce loosely, exhale and make a brisk "ft" sound.
You can also wave your arms to both sides. When your arm is on the left, you exhale with an "F" sound, while in the opposite direction, you exhale with a short "T" sound. Then turn your arms around your chest, as if to wave your arms and fly. Look straight ahead and even feel relieved when inhaling.
Step 6 feel nervous
In the short time of waiting in line for the interview at the door, you need to quickly eliminate your nervousness: sit in a chair, keep your lower body still, gently rotate your upper body to both sides, and exhale to make a sound of "sh" so that you can hear clearly. Try to change the direction of your body so that you can make a long sound of "Shu".
Facing the future boss, your inner anxiety is getting stronger and stronger. Fortunately, he can't see your feet, so let them help you calm down quickly-slowly press the soles of your feet on the ground, press them on the ground when exhaling, relax when inhaling or vice versa. If you still want to make your voice soft and pleasant in the interview, you should practice in advance: stand on the ground with your feet, exhale hard, and relax your lips to make a "Brrrr" sound, as if imitating the motor sound of a car. Leaning the upper body forward every time you exhale will make the air flow smoother.
7. Dizziness (hypotension)
Sit down in a comfortable chair, take a deep breath completely naturally, and let your knees bounce loosely. After a few minutes, your blood pressure can be adjusted and the symptoms of dizziness and brain swelling can be alleviated.
Only by grasping the rhythm of eating can you be healthy.
Three meals a day, you can't live without eating. However, some people just like not to eat when they should, and like to eat when they shouldn't. However, eating is also rhythmic. If you master the scientific eating rhythm, you can eat well and be in a good mood.
If you don't watch it, you will miss a lot of things, because some fixed time we usually think may be unscientific in the eyes of nutritionists. And the nutritious meal you want is not the nutrition in the eyes of nutritionists.
The most scientific meal schedule in history
Breakfast -7 o'clock.
At this time, you may still be "sleeping" in bed, but in fact, your body temperature has begun to rise, your pulse has begun to accelerate, your sympathetic nerve has become increasingly active, and your digestive function has begun to operate. The gastrointestinal tract is awake, and you can digest and absorb the nutrients in food most efficiently. This is the best time to have breakfast.
Full marks breakfast:
1 whole orange+1 cup of coffee +2 slices of whole wheat bread+1 scrambled eggs with tomatoes. How's it going? This breakfast is very rich. If you want to have an energetic morning, you should pay attention to this nutritious breakfast.
Extra food-10: 30
You know, from 7: 00 am to 10, your metabolism is 40% faster than other time periods. Therefore, at this time, you need to eat some low-fat carbohydrates to replenish energy, help you concentrate and stay active at work.
Full marks plus rice: 1 banana.
Lunch-12: 30
Colleagues begin to get up gradually, which is also the time when your body needs energy most, and it is the best time to have lunch. At this time, the digestive enthusiasm of your gastrointestinal tract is far less than that of breakfast, so you need to chew slowly when eating, and you must never stare at the computer for lunch. Not only is it easy to get fat, but nutrients cannot be absorbed.
Full marks lunch: fiber-rich vegetables+red meat+staple food.
Afternoon tea-15: 30
This is also the time when you need to replenish energy immediately, because the glucose content in your body has been greatly reduced, not only your thinking speed has slowed down, but also bad emotions such as irritability and anxiety have begun to resurface. If you don't replenish energy in time, it will be difficult to work smoothly and happily.
Full score afternoon tea: almonds or raisins rich in crude fiber.
Dinner-18: 30
Dinner must be settled 4 hours before going to bed, which is the time needed for food to be completely digested and absorbed in the gastrointestinal tract. Otherwise, sleeping with undigested food will not only accumulate fat, but also greatly affect your sleep quality.
Full score dinner: protein's seafood or beans+staple food.
Conclusion:
Everyone has his own pace of life, some are good for health, and some will become health killers! So compare the above and modify your rhythm!