Editor’s note:Health is important in peacetime, and it is important to persist. If we pay attention to some small details in daily life, such as sitting, lying, walking and standing, we can achieve the effect of health preservation. Today, People’s Health Network talks with you about the topic of health and wellness.
4 little tricks hide health care.
Sit and pinch your knees. As the saying goes, "when people get old, their legs get old first", while "when their legs get old", their knees get old first. Knee is the most complicated structure of human body and the most vulnerable part. In addition, the knee is mostly ligament tissue and bone, and there are few muscles, that is, "more tendons and less meat", so the blood circulation here is relatively poor, and we always feel cool when touching our knees. Therefore, a key point of maintaining the knee joint is to give it heat and massage. It is suggested that middle-aged and elderly people should form the habit of covering their knees with their hands and giving them proper massage when sitting on chairs and sofas.
The specific method is: put the palms of both hands on the patella of the left and right knees respectively, and use the warmth of the palms to warm the knees. The five fingers that spread naturally play a massage role, which is equivalent to acupuncture. When massaging, first press it radially outward around the patella with five fingers, about eight or nine times. Then gently rub your knees with your five fingers together, and finally rub your knees again. Warming and kneading massage, together, can promote the blood circulation of the knee joint, thus nourishing the joint and helping to relieve joint pain and other symptoms.
Walk with a fist. From ancient times to the present, grip strength is a barometer of health, and the greater the grip strength, the healthier and longer the life. Modern research also shows that the more flexible your fingers are, the less likely your mind is to "rust". The research report on grip strength of London University in recent 50 years shows that grip strength is an effective feature of longevity, and clenching fist is the easiest way to improve grip strength.
The specific way is to tilt your wrist, put your fingers forward, palm down, then rotate your wrist from front to back and make a fist. There are two main points in making a fist: one is to rotate the wrist, and the other is to press Laogong point with the middle finger. This is because the wrist has the original points of many meridians, such as the Taiyin Lung Meridian. By rotating the wrist, all the original points can be stimulated, which plays a role in strengthening the functions of related viscera. Secondly, when making a fist, the middle finger just falls on the Laogong point in the palm. Traditional Chinese medicine believes that Laogong point belongs to the pericardium meridian. Pressing Laogong point has the functions of clearing heart fire, calming mind and reducing liver fire. At ordinary times, we can practice clenching fists while walking, paying attention to the wrist first, and then press Laogong point for 3 ~ 4 seconds to repeat the action.
Practice lifting anus while lying down. Lifting anus is a traditional way of keeping in good health. Chinese medicine believes that there are three meridians near the anus: Ren, Du and Chong. Ren meridian is always full of yin, Du meridian is full of yang, and Chong pulse is blood sea, which are in charge of yin essence, yang qi and sexual function of human body respectively. The movement of lifting anus can promote the circulation of yin and yang. Among them, Huiyin point is a very important point for longevity, and often practicing the action of lifting anus can play a good massage role on Huiyin point and have a good effect on the maintenance of reproductive function.
Shrink the anus slightly inward when lifting the anus, which is similar to the feeling of enduring defecation. Relax after 3 ~ 4 seconds, then lift the anus and do it repeatedly for a few minutes. Long-term persistence is helpful to reduce the occurrence of hemorrhoids and improve the symptoms of female urinary incontinence.
Stand and lift your heels. The foot is known as the "root of essence", and the corresponding reflex zone of human reproductive system in the foot is the heel, so the exercise of lifting the heel is beneficial to reproductive health care.
When practicing, you should fully lift your heel, and then slowly fall to half the distance to quickly drop your heel, that is, bump your foot and shake your heel. This can strengthen the feeling of the foot and exercise people’s balance ability. Middle-aged and elderly people can prevent falling when they often practice. The vibration caused by the foot bump also plays a benign massage role on the heel fat pad, which can relieve heel pain.
Five lifestyles are good for health.
Face the pressure positively. The greater the chronic stress, the shorter the telomere length. Blackburn conducted research on mothers of children with autism and other chronic diseases, and found that those who take stress as a challenge and can bear it have longer telomeres. Because it helps to increase the blood supply to the heart and brain, make the cortisol level rise temporarily, and is conducive to decompression.
Meditate. This is a simple and practical psychological health care method, which relaxes the nervous system through ideas and achieves the purpose of refreshing the mind. The study found that family members who take care of Alzheimer’s patients can improve telomere health by meditating for 12 minutes every day for 2 months.
Neighborhood harmony. Blackburn said that emotional neglect, violence and bullying in the environment will have a long-term negative impact on telomeres. A safe community environment and harmonious neighborhood relations are beneficial to telomere health.
Get married and keep friendship. A study involving 298 elderly people aged 65-74 found that married people have significantly longer telomeres than unmarried people. Blackburn said that maintaining long-term friendship also contributes to telomere health.
Make money. Rich income will make telomeres longer, because earning money can make people feel more secure and relieve some stress.
Ten tips to help you stay away from diabetes.
1. Eat more gluten-containing foods. Gluten is gluten, which is common in cereal crops. Researchers at Harvard University in the United States conducted a follow-up survey of 200,000 participants. During the follow-up period, a total of 16,000 people developed type 2 diabetes. The analysis results show that compared with people who eat the least gluten food, people who eat the most are 80% less likely to develop type 2 diabetes.
2. Limit carbohydrate intake. A study published in the Journal of American Medical Association by a nutritionist at the University of Alabama at Birmingham shows that reducing carbohydrate intake in daily diet can prevent or even reverse diabetes. By adjusting the diet, it is possible to eliminate the symptoms of most patients.
3. Be vegetarian. Researchers at the Chan Tseng-hee School of Public Health of Harvard University found that eating high-quality vegetarian food (such as whole grains, fruits, vegetables, nuts and bean products) can greatly reduce the risk of type 2 diabetes. This article was published in PLoS Journal — The research results in Medical Volume show that eating more vegetarian food such as fruits and vegetables can also prevent type 2 diabetes.
4. Eat at home. Researchers at Harvard School of Public Health in the United States have followed up 100,000 participants for 36 years and found that eating at home can help reduce the risk of developing type 2 diabetes. Compared with people who eat lunch or dinner at home less than six times a week, people who eat these two meals at home every day (11~14 times a week) have a lower risk of developing type 2 diabetes by 13%.
5. Cooking choice is cooking and stewing. A study published in the European Journal of Diabetes by researchers in icahn school of medicine at mount sinai, USA, shows that avoiding intake of advanced glycation end products (AGE) can improve insulin sensitivity in obese people with insulin resistance. AGE is a common by-product in cooking process, which is commonly found in dry-burned and hot-processed foods. Its high level in the body will cause pre-diabetic symptoms such as increased insulin resistance.
6. Drink coffee. Researchers at Aarhus University in Denmark found that coffee contains two active substances, namely caffeic alcohol and caffeic acid. When blood sugar rises, these two substances will lead to an increase in insulin secretion and increase the intake of glucose in muscle cells, which is similar to the current prescription drugs for treating diabetes. This means that drinking coffee may be good for blood sugar, but be careful not to add extra sugar and milk.
7. Lose weight as soon as possible. Researchers at St George’s College, University of London, found that if obese young people lose weight before entering middle age, they can largely avoid health risks. The researchers selected the records of men’s military service, which collected the body mass index (BMI) values of men at the age of 21, and conducted a follow-up survey 30 years later. The analysis results show that men with high BMI at the age of 21, if their BMI can be reduced at the age of 50, are similar to those with normal weight when they were young.
8. High-intensity intermittent exercise. Researchers from the School of Human Sports and Nutrition Sciences, University of Queensland, Australia, asked participants to do high-intensity intermittent exercise for 24 weeks, and found that this exercise can improve the body’s sensitivity to insulin, improve physical fitness and reduce the risk of diabetes and cardiovascular diseases.
9. Balance the intestinal flora. According to a study in the journal Nature, scholars from the University of Copenhagen in Denmark selected 277 non-diabetics and 75 patients with type 2 diabetes, detected the concentrations of more than 1,200 metabolites in their blood, and analyzed the DNA of hundreds of bacteria in human intestines. The analysis results show that the imbalance of specific intestinal bacteria will lead to the increase of insulin tolerance, which will increase the risk of people suffering from type 2 diabetes.
10. Keep your heart rate low. Researchers from Pennsylvania State University monitored the heart rate of nearly 100,000 adults in China. After excluding diabetics, the rest were followed up. The study found that participants with excessive heart rate have an increased risk of developing diabetes, prediabetes and the transition from prediabetes to diabetes.
