Ask for two articles on sleep health Thank you

I am a person who pays great attention to health, and it is best to sleep when I am young, that is, from 11 to 1 o'clock at night, and it is best to sleep at 11 o'clock. If you don't sleep well at night, science always says that you can't make up for it during the day.

Don't drink water before going to bed, or your eyes will be swollen!

There is a pranayama in yoga, which is to calm (purify) the mind. As for how to do it, you can use abdominal breathing.

Many people are accustomed to breathing only with their chest. This type of breathing is mainly the expansion and contraction of the chest, with less movement of the diaphragm. In this way, breathing is mostly concentrated in the upper and middle parts of the lungs, and the lower part of the lungs will gradually form alveolar closure due to less movement, resulting in atrophy of lung tissue and even fibrosis.

Because of this, many elderly people are prone to pneumonia.

Deep abdominal breathing is a great way to strengthen your lungs, and there are several benefits to using abdominal breathing:

First, expand lung capacity and improve cardiopulmonary function. It can expand the chest to the maximum, so that the alveoli in the lower part of the lungs can expand and contract, so that more oxygen can enter the lungs, and improve the heart and lung function. Second, reduce lung infections, especially pneumonia.

Third, it can improve the function of abdominal organs. It can improve the function of the spleen and stomach, is conducive to soothing the liver and gallbladder and promoting bile secretion. Abdominal breathing can lower blood pressure by lowering abdominal pressure, which is very beneficial for patients with high blood pressure.

Fourth, it is good for calming the nerves and intellectuals.

How do you breathe abdominally? The principle of abdominal breathing is to combine abdominal breathing with chest breathing, that is, to increase the bulging and retraction of the abdomen while breathing in the chest breathing.

The specific method is as follows: the first is called cis-breathing, which is to bulge the abdomen and raise it when inhaling, and retract the abdomen when exhaling; The second type is called reverse breathing, which is the opposite, contracting the abdomen when you inhale and puffing it up again when you exhale.

When doing abdominal breathing, pay attention to the following:

First, breathe deeply, long, and slowly. Second, breathe through your nose instead of your mouth. Third, one breath and one breath are mastered in about 15 seconds.

That is, inhale deeply (puff up the stomach) for 3-5 seconds, hold your breath for 1 second, and then exhale slowly (retract your stomach) for 3-5 seconds and hold your breath for 1 second. Fourth, 5-15 minutes each time. Do it for 30 minutes best.

Fifth, for people in good health, the breath-holding time can be extended, and the breathing rhythm can be slowed down and deepened as much as possible. People who are in poor health can not hold their breath, but they must breathe in enough. Practice 1-2 times a day, sitting, lying chain, walking, running, until you are slightly hot and sweaty.

Try to bulge and retract the abdomen 50-100 times. If there is an overflow in the mouth during breathing, swallow slowly.

It is best to lie flat in the sleeping position, and never sleep on your stomach!

of this concept. Health care is not the spokesperson of middle-aged and elderly people, and many young people who have just entered the work for a long time have gradually begun to maintain health under the pressure of life and work.

However, health preservation is not just words, it is about taking action, and we will have a direct feedback on the results of health preservation.

Many elements in our body are too small if we rely on our own dietary intake, and some foods may not be available in our daily life, so we need to buy someSupplementsto increase our body's nutrition, but supplements are not always better to eat more.

Many small workshops have almost no tonic effect on the body, and it is possiblePutting a burden on the body。And the sugar content in the supplements is relatively high, so it must be coarseAppropriateof eating.

Many times we can't control our emotions, and it is really annoying to encounter something in our life or work. Keeping the mood of anger for a long time will be rightThe cardiovascular and cerebrovascular systems cause stress, which may be caused over timeDepression. So, be sure to control your emotions and learn to distract yourself.

Everyone has heard the saying that illness comes from the mouth, and this sentence is very true. A lot of the problems in the body are usUnhealthy eating habitscaused. When everyone goes out to dinner, many businesses will put a lot of them in order to enhance the tasteoils and flavoringsEating this food for a long time can cause many problems, such as:Three highs, cardiovascular and cerebrovascular diseasesWait a minute.

Therefore, if you want to maintain health, you must learn to eat appropriately. Ordinary dinners can't be avoided, so change from your daily life. You can eat moreLight, less oil, less saltfood, more supplementsVitamins and proteinsIt can reduce the burden on the stomach and replenish its own nutrients.

As one of the main forms of entertainment, almost all of us are inseparable from mobile phones, and this is not to say that we have to put down our mobile phones completely, mobile phones also account for a large part of our work. After playing with your phone for a long time, get up and move your muscles and bones to give your spine and eyes a break to avoid causing itBlood blockageCompression of nerves

Many diseases are very good when they are first discovered**, so it is necessary to have the conditionsRegular medical check-ups, timely detection of problems, early detection of early **.

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