The traditional living habits of the Chinese people are “early-sleeping and early-to-early†and advocating “smell the chicken to danceâ€. The latest study of Japanese medical experts believes that getting up too early is not conducive to heart health. The researchers investigated more than 3,000 adults between the ages of 23 and 90 and found that those who got up earlier were more likely to become affiliated with cardiovascular and cerebrovascular diseases such as hypertension and stroke.
To get up to bed security, a professor at the British Sleep Research Center called Jim Horne suggested
After waking up, turn on the desk lamp, lay for 5 minutes, move your limbs and head, and then slowly get up. Do not exercise too fast. Otherwise it will cause sudden changes in blood pressure. This point should be especially noticed by middle-aged and elderly people.
Defecate method
In terms of human physiology, defecation, like eating, is a birth instinct. Unfortunately, due to various reasons, it is very rare for people to be able to properly defecate. The correct method of defecation should include the following points
1, one stool a day or two times. It is best to use the least force, the shortest duration, the smooth discharge, and the easy feeling after defecation.
2, before and after breakfast is the best time for bowel movements, because of the physiological laws of the human body. For example, food stimuli can accelerate gastrointestinal motility. This kind of gastrointestinal reflex motility tends to produce sensation, so it is most appropriate to defecate about 20 minutes after breakfast. In addition, colon movement after standing up in the morning can also occur, so many people have to go to the toilet after getting up, have a certain significance for the anus health care and enhance physical fitness.
3, according to the regularity of the stool process to defecate, that is, after the completion of the previous defecation movement to rest for a while, until the feces from the upper part of the rectum to produce a second sense of defecation, and then for the second defecation action, slowly increase Strength, homeopathic discharge of fecal matter. Do not force excessive defecation during the interval between two defecation exercises. Otherwise, it may cause adverse effects such as anal injury, loosening, or rectal prolapse.
4, should fight a quick battle. The actual time required for defecation is extremely short, with only a few seconds for each defecation and only about one minute for two or three defecations. If the squatting time exceeds three or five minutes, there is still no sense of relief and it should end. It is easy to induce hemorrhoids if the toilet is too long.
There is a new saying in urination
For men's urination, relevant experts have put forward many new ideas in recent years. The first is the urination posture. It is recommended to take a position like a woman. The advantage is that it is less affected by cancer. The original sacral urination can cause a series of muscle movements and related reflexes, speed up the removal of intestinal waste, shorten the residence time of the feces in the intestine, and reduce the reabsorption of hydrogen sulfide, guanidine, skatole and other carcinogens, thereby protecting the intestinal mucosa. Less toxic to carcinogens. Survey data show that the lower urinating men have a 40% lower cancer risk than those who stand in urination, which is one of the mysteries of the low incidence of colorectal cancer in Indian men who are accustomed to take a position.
Followed by urinary rest time, it is advisable to line up once every 1 hour, regardless of urination. The expert from the National Institute of Physical Poisoning of the United States explained this
The likelihood of a bladder cancer is directly proportional to the time it takes for the urine to stay in the bladder. In the original urine, there is a chemical substance that can cause cancer. This substance can invade the muscle fibers of the bladder, destroy its cells, and promote its canceration. The researchers compare the urine excreted per hour to the urine that is discharged 2-3 hours apart. The latter contains a large number of carcinogens, so it is recommended to urinate once per hour, which can effectively reduce the risk of bladder cancer.
Finally, after urinating, you can use your fingers to squeeze in the perineal area between the scrotum and the anus. This will not only discharge residual urine, but also benefit people with prostatitis.
Breathing tips
A recent survey by US researchers found that at least more than half of the urban population suffer from impaired breathing patterns, which are characterized by shortness of breath and swift exhalation when fresh air that has been inhaled has not yet penetrated the bottom of the lobe.
At the same time, people who are accustomed to this kind of “short breath†are mostly “white-collar workers†who have long-term classes. When they are sitting in desperation, their chests are oppressed, and their breathing often depends only on the upper lungs, resulting in too little activity in the diaphragm.
The key to correct breathing is to calm down and let inhaled oxygen deep into all corners of the lungs. Breathing time should be about 2 times longer than inspiratory time. Use your nose to breathe as much as possible and work harder.
The researchers pointed out that once you change the wrong way of breathing, many common diseases such as asthma, bronchitis, hypertension, heart disease, headache, etc., will have a certain degree of relief, even for some diseases that can be cured, such as Menstrual disorders and allergic reactions, etc., will also achieve a certain effect.
Seated learning
As the saying goes, "The station has a standing phase and sat there." The correct sit is
Sitting on a wooden chair with a backrest, the hips and knees are bent 90 degrees, and the lumbar spine and the backrest are as tight as possible without leaving any gaps. Usually take 1 to 2 hours, should stand up and take a look at the waist.
Adhering to the correct posture is very important for the health of the spine, especially the lumbar spine. The reason is simple. In the three positions of sitting, sitting, and lying, the most unfavorable to the health of the lumbar spine is sitting. Incorrect sitting and excessive work will greatly increase the degree and time of lumbar flexion. Some people have done statistics, the frequency of lumbar flexion can reach 3,000-5,000 times a day. This excessive and repeated flexion is the most common cause of lumbar lesions and must be guarded against.
Let's talk about science
Eating seems simple, but it actually contains science. First of all, try to chewing as much as possible, chewing a mouthful of food for at least 20 to 30 times. Taking cancer prevention as an example, experts have observed through experiments that chewing for 30 seconds can reduce the toxicity of carcinogens. If one chew every time for one second, chews a mouthful of food for 30 times before swallowing to fully exert the anti-cancer effect of saliva. effect. Therefore, a mouthful of food must be chewed at least 20 times in the mouth, ideal if it can reach 30 times.
Secondly, chewing should be performed bilaterally. It cannot be unilaterally chewed. Unilateral chewing can cause tension on one side of the facial muscles or sore shoulders, or loosening of one side of the teeth, resulting in left and right asymmetry of the cheeks, and may even strain hearing. A team of researchers at the Tokyo Dental University surveyed more than 200 people and found that continuous unilateral chewing can reduce hearing in that side of the ear.
Only chewing with the front teeth, listening to the treble's reduced hearing was only chewed with molar teeth, and hearing loss on the bass was reduced.
Take the initiative to yawn
Yawning looks ugly, but it can help men have good and strong erectile function. Sexologists have pointed out that yawning can make more oxygen enter the lungs through deep and long inhalation, promote blood oxygen exchange, and at the same time cause the brain to produce a substance called nitric oxide.
Sports divided into three segments
Healthy men must have tough muscles, good heart and lung function, and flexible limbs. To this end, different sports goals should be established for different age groups.
The first paragraph, 20 to 30 years old, sports the main purpose is to exercise muscle. Build up regular physical strength through muscle exercises and reserve "resources" for later health. Generally do the next day for half an hour to weight-based, be sure to make the chest muscles, shoulder muscles, back muscles, abdominal muscles, leg muscles and other major muscle groups have been exercised. In addition to 20 minutes of cardiovascular exercise, the recommended items include jogging, swimming, and cycling.
The second paragraph, 30 to 40 years old, aims to exercise flexibility, enhance joint toughness, and do more stretching exercises. The method is to lie supine, try to pull two knees to the chest, insist on 30 seconds
Supine, raise your legs and try to lift them for 30 seconds. In addition, supplemented by muscle exercise and cardiovascular exercise, but the strength should be smaller than before 30 years old.
In the third paragraph, over the age of 40, exercise must be conducive to maintaining a good body shape, but also to prevent common age-related diseases such as hypertension and cardiovascular diseases. At least twice a week, including half an hour of cardiovascular exercise and 15 minutes of muscle exercise, with exercise machines instead of dumbbells. Recommended items include push ups, half squats, tennis, skiing, swimming, jogging, golf, dancing, and walking.
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