Men's Health: before going to bed, "three Gizo bogey"

Men's Health: before going to bed, "three Gizo bogey"(2008-09-24 09:59:21)
Tags:Health Health 3 should Sleep Male Health


Sleep is a great source of health. How can men sleep well? First, we must cultivate a good time to fall asleep and wake up habits, follow-phase alternating sleep and wake objective laws. In this way, will be able to stabilize sleep, cortical cells to avoid fatigue. A strict system for the rest such as sleep and awakening for the significance of physiological processes is great. Strictly abide by the rest of time will enable us to sleep and awakening process - there might even be a conditioned reflex, as did - to be more natural, for even more profound.

In addition, intense mental work before going to bed will not avoid strenuous exercise or manual work. Instead, should be a walk in the outdoors to minimize the subjective stimulus. Character, easy-to-excited men, before going to bed is not suitable for an exciting speech, inappropriate touching to see the books, not watch people a long time can not forget the movies or theater. Dinner not too late and should not overeat. The light should eat easily digestible foods, pay attention to eat vegetables and a certain proportion of cereals to maintain smooth stool. Seasoning should not use too heavy. Night, not smoking, not drinking tea or coffee and other irritating beverages, do not drink too much juice drinks or stream. Tobacco, tea and coffee will stimulate the brain, the brain is not easy to enter inhibitory state. Beverage Service and the flow of juice, too much will lead to urinary frequency, is not conducive to sleep again. As we all know, before going to bed brush your teeth, wash your face is necessary. But also to cultivate the habit of feet with warm water, which can promote blood circulation and lower limbs is conducive to sleep soon. Conditions, you can brush with warm water or hot water bath. Bedtime to remove their jackets, underwear to be washed a timely manner, able to do so, you can wear loose clothes, blankets to keep clean, and often drying to keep dry and kill the bacteria.
Men's bedtime, "three Gizo bogey," a man's life, there are more than one-third of time is spent in sleep. Normal and good sleep, physiological functions can be adjusted to maintain the nervous system balance, which is an important part of life. Sleep disturbance, lack of will man the next day confused and general weakness. Thus, sleep and health, the relationship between work and study very closely. To get a good night sleep, pay attention to before going to bed three Gizo bogey is very important.

3 should be:

First, a walk before going to bed.

2, foot bath before going to bed, "before bed, hot foot, win by taking sleeping pills." Feet with warm water 15-20 minutes before bedtime, so that foot vasodilation, promote blood circulation, make people more susceptible to sleep Township.

3, brush your teeth before going to bed.

"Three bogey" is:

A bogey eat three square meals, dinner can be fed into a 78. Do not eat anything before going to bed, so as not to increase the gastrointestinal burden.

2 avoidance of excessive entertainment. Bedtime should not look at the intense scenes of TV drama and game, do not talk about sad or frightening nostalgia thing.

3 bogey drink tea and coffee. So as to avoid frequent urination and mental excitement affects sleep.

In addition, pay attention to the night environment is comfortable and clean bedrooms, air circulation, to healthy

How can modern men out of depression, stress

Withdrawal, isolation, loss of interest in work or personal relationships is our well-known classic depressive symptoms. In recent years, more and more doctors found that some men are not the "sheep-type" withdrawal symptoms show, but "Chailanghubao type."

In addition to irritability, alcoholism, drug addiction, the some people will workaholic, a little to stimulate the making unwarranted, and the crazy gambling, he threw things around, impulsive behavior such as speeding, these symptoms seem macho, but so themselves, family or doctors, were deceived, even worse, many domestic violence is also related to depression and pigeon-holing, the potential hidden in all corners of society patients.

Bound by the traditional values of men were required to perseverance, strong, carry the social and family responsibility, achievement orientation is high, people always want to play the role of protector.

Medical science has on the real causes of depression, there is still a lot of speculation:Neurotransmitter imbalance, in particular, serotonin, dopamine and norepinephrine imbalances, brain cells, hypoplasia and degeneration, brain damage, the cell suicide mechanism to start too early, long-term medication, genetic, stress hormones cause trouble and so on. "Depression is not the real reason is very clear that men are more common, and most have external setbacks," Social environmental factors to explain. Unemployment, economic frustration, midlife crisis, empty nest period, did not properly plan for retirement, a sense of loss, coupled with trying to flaunt, depression dictates, the men can easily be denied that this "does not honor the disease," Nengcheng the stays.

According to statistics, the suicide cases, 9 as above with mental illness, including seven as a depression (in particular, severe depression), 15% of the final to commit suicide to end their lives. What are the common symptoms of male depression? How do I help?

　　From the side to help

If you observe around men have depression tendencies may use the technology, the first web or by phone Wenzhen, if the doctors to study the need for treatment, and then motherhood for medical treatment.

Men are usually reluctant to elaborate on the disease, at most, account for insomnia, or physical illness, family becomes very important to the narrative, and finally "strong charge" a man to the hospital, faster access to treatment.

　　Covert observation

Insomnia, weight loss, followed by decreased attention and thinking skills, emotional instability become impatient, previously favorite sports (sports product, sports information) now does not feel dejected mentioned, alcoholism, drug addiction, often a daze, asking what to say No, do not pay attention Ai Sheng Shi You heard him sigh, taking note of his family watching him, but also happy, are the focus of observation.

Harvard Medical School Professor Pollack: "partner, close family support is the best medical men of depression," and made a warning to men to prove masculinity do not need to rely on high-altitude parachuting or rock climbing, try to right Pink is known to have relatives or friends tell their minds and prevent their involvement in depression storm

Teach you the recipe for how to drink less liver injury

China's drinking is characterized by drinking alcohol, are more common. Tian Han, people believe that drinking can be cold, this understanding is a misunderstanding. How to contact the feelings of both can not damage the health drink it? Teach you the recipe:

1. Bogey fasting drink: drink a glass of milk before drinking or yogurt, or eat a few slices of bread, do not drink empty stomach, so as not to stimulate the gastric mucosa;

2.B vitamins: an estimated drinking for a long time in advance until the vitamin B family entertainment have become rare, in order to protect the liver. Can also be consciously eat more rich in vitamin B family of animal liver, pork, beef, mutton, egg yolk, vegetables, oats and other coarse grains, in order to enhance the body content of VB family;

3. Drink boiled water: Baijiu, we should drink boiled water, to facilitate the alcohol as soon as possible with urine excreted; drinking beer, should wash the toilet; drinking spirits is best on the rocks;

4. Bogey booze: alcohol should not be too fast and too, it should be drunk slowly, let the body time to break down the body's alcohol;

5. Eat more green leafy vegetables: drink eat green leafy vegetables, including anti-oxidants and vitamins can protect the liver;

6. Eat more soy products: drink eat soy products and lecithin in which the role of the protection of the liver;

7. Do not drink carbonated drinks: Do not drink carbonated drinks alcohol so as not to accelerate the speed of the body to absorb alcohol

Buy bread, which you have committed an error?

Supermarket food has become increasingly diverse, and purchase food, consumers are increasingly confused. The face of shelves full of goods, dazzles I do not know how to choose. Now let us look at the bread purchase point where it is. Comparison, you have committed those common mistakes?
　　Bread: health value of a careful look at

Bread is always very attractive look, classification is also cumbersome. By end-use, can be divided into "staple bread" and "breads and pastries" categories; according to texture, can be divided into "soft bread", "Crispy bread", "spongy bread" and "hard bread" four categories; according to raw materials, can be divided into white bread, whole wheat bread, three types of bread and cereals.

From the heat, the order of the Crispy skin simply the lowest calorie bread because they are not sweet bread, sugar, salt and fat are very few post-baking sheet Picui hard, still hot to eat very tasty. French staples of bread and a Russian "big column buses" fall into this category, broadly similar nutritional value, and buns. Hard bread and soft bread by adding eggs, sugar, milk, oil and other materials, just the addition of water different. Children like the "toast bread", "bread and butter," and most of the color breads and pastries are all soft bread. Soft sweet bread and sugar content of about 15%, fat 10%, toast bread, some more. But since joined the eggs and milk, have higher nutritional value, suitable for baby food.

　　Points 1: try to avoid Danish Bread

Is the highest calorie bread spongy bread, also known as "Danish bread." It is characterized by adding 20% to 30% of the butter or "shortening" can form a special layered structure, often made of croissants, raisins flat package, chocolate cake packs. It taste Suxiang soft, very tasty, but because there were too many saturated fats and calories, but may contain very harmful for cardiovascular health, the "trans-fatty acids." This should be as little as possible to buy bread, preferably no more than one week.

Point 2: Learn to distinguish whole-wheat bread

The bread is usually made with white flour, the texture soft and delicate, easily digested and absorbed, dietary fiber were very low. Nutritional knowledge of many rich people are aware, whole-wheat bread, more conducive to good health, because it is rich in fiber, can help clean the intestinal tract of human waste, can also slow down digestion and absorption, beneficial to prevent obesity. Children over 2 years of age can begin to try to eat whole-wheat bread, in order to cultivate love of "thick" good eating habits.

Whole-wheat bread is not removed with the bran and wheat germ out of the whole-wheat flour bread. It is characterized by micro-brown color of the naked eye can see a lot of wheat bran specks, rough texture, but there are fragrance. Because of its high nutritional value than white bread, B vitamin-rich, micro-organisms particularly like it, and so more easily than regular bread, quality health mildew.

Consumers should note that the color brown hair does not necessarily indicate product is whole-wheat bread. Some enterprises in order to give consumers even more love to eat, it will take to do white-flour bread, then add a small amount of caramel color dyed brown, it seems it sounds a bit "dark", but the essence is still white bread. We must notice that a sufficient number of wheat bran fragments can be identified as whole-wheat bread - oh, but taste was really a bit rough.

Remove the whole-wheat bread, the ingredients with a variety of grains bread and cereals such as oat bread, rye bread, soy flour bread, etc., can provide a lot of dietary fiber.

Three main points: buy attention to freshness

Bread shelf-life packaging will be marked: "the second and third quarter (spring) 2-3 days, a fourth quarter (winter) 4-5 days." When you purchase your sure to select fresh bread as much as possible. If the fast time expired to purchase, we must eat right away, do not let bread and mildew in the home had expired. If the store is promotional discounts, but also to open their eyes wide to see if it is near expired!

Need to know a lot of food companies in order to extend the time product sales, often to do some "production date ahead of" a small trick. If you get petty purchased immediately expired bread, home where there are a couple of days can not eat, can let themselves into a dilemma: the throwing of the bar, what a pity; slowly eat also brings insecurity. If placed in the refrigerator, taste will be getting worse

6 kinds of methods to prevent memory loss

Is there any way to prevent the memory of a world recession? Would take a look at the recommendations of psychologists around the world bar.

1, multi-chewing can be increased or memory

Japanese researchers found that chewing can effectively prevent the middle-aged person's memory of a recession. Were the latest thing to remember before there is simply the brain's hippocampus, the hippocampus is a key component of human learning. The finding that older people who chew a good memory of the most fundamental way. Researchers who are chewing brain activity analysis showed that chewing did improve the signal activity in hippocampus, but chew how to stimulate the brain is still a mystery to be solved. Some people believe that chewing has been able to improve people's memory is because it can make people relax, because the person chewing something to ease tension from time to time by themselves, hippocampus can control the blood hormone levels. Therefore, if the old people chew less, of the hormones in their bodies is quite high enough to cause short-term memory loss.

Second, nagging encourage memory

Women love nagging, especially older women, and to some extent helped to extend the memory and life of women. A 20-year American Psychological studies have shown that mental health indicators for older men and women are different, in the above average, female patients the remaining 90%. Experts believe that women are better at than men to adapt to aging, with people more willing to verbal communication; men grow older, the silent majority. The speech is an indispensable means of psychological catharsis can prevent memory loss.

Third, choose diet to help memory

Researchers in Hawaii since 1965 on the 8006 Japanese-Americans began eating habits conducted research to understand the relevance of diet and disease. The researchers suggested that intake of an appropriate amount of "healthy fats" in order to reduce the incidence of thrombosis, such as polyunsaturated fatty acids (olive oil, fish oil) is the normal circulation of blood to maintain a good choice; intake of foods that are high antioxidant ingredients are also very important, should eat foods rich in vitamin E; rich in vitamins, minerals, fruit and vegetables is also a good choice for maintaining a healthy.

4, multi-play with a stimulating intellectual

United States, Dr. Albert Einstein College of Medicine Fuji Si over the age of 75 carried out a study of the situation of older persons suffering from amnesia. The results suggest that physical activity can improve health and mental activities are able to significantly reduce the risk of memory loss. Dancing, playing musical instruments, reading, playing cards, crossword puzzles, foreign language, can increase the number of synapses, enhance the signal transduction between nerve cells, the consolidation of memory.

5, sports and fitness can prevent memory loss

We usually think that people have a brain at birth, while the brain as people age, the growth gradually decline until death, and now we have found a number of factors can contribute to the brain's self-renewal, while the exercise is one contributing factor. The University of Illinois Urbana Colcomb that cardiovascular exercise can reduce the long-term growth due to the age of brain tissue loss occurs. The reduction in brain tissue loss means a reduction in memory loss.

6, to talk about the physical and mental pleasure Love

Swedish medical research staff of 989 50-60 year-old follow-up observation of 9 years old and found that divorced or widower suffering from senile dementia in the rate of 22%, while the old age couples who long marriage only 14%. Therefore, scientists have believed that the elderly should not be insulated with love. Sexual gratification of the well-being of older couples will experience some of both endocrine hormones and the body of acetylcholine and other substances beneficial to enhance immune function, slow brain aging, and to the elderly in the active state of mind

Damage to the brain of white-collar high-fat diet carefully

A new Canadian study suggests that high-fat foods will not only blocked arteries, but also damage to the brain function - at least in laboratory rats is the case.

One of the authors of the study, located in Toronto, Baycrest Center for Geriatric Nursing, senior scientist and professor of psychology at the University of Toronto, said GordonWinocur, the researchers compared with rats fed high-fat foods and the use of standard laboratory low-fat foods cognitive function in rats fed. High-fat diet containing 40% fat diet similar to the Americans. The study shows that three months later, the rats eat high-fat diet showed a wide range of learning and memory in serious injury. The researchers say the same thing may also occur in humans.

Alert! Family commodity complex system of cancer

Carcinogens from the family daily necessities, such as pharmaceuticals, pesticides in vegetables, cosmetics, household plastic products and rubber products, etc.; from carcinogens in food, such as cured meat, pickled vegetables, fried food, etc. have gradually attracted people's attention, but there are some little-known carcinogen, and did not arouse people's attention.

Tap water, White

Wisconsin Hospital and Harvard School of Public Health researchers found that tap water by adding the fungicide - bleaching powder, and will release active chlorine, long-term consumption of tap water with active chlorine, it may induce bladder cancer and rectal cancer, cancer factor is not the bleach itself, but with the water from the chemical reaction of pollutants produced some of the chlorine by-products. Foreign scientists found that people daily use the white one is also a carcinogen. Of paper usually contain a carcinogenic chemical compounds that can be easily absorbed by fat, if the paper packaging of food containing fat, such compounds may dissolve in food, people will unconsciously fall ill.

Appliances

As the family of modern, large home appliances into the home, household electrical appliances will have a variety of different wavelengths and frequencies of the electromagnetic wave, a threat to people's health of electromagnetic pollution. Scientists have conducted in mice by microwave radiation experiments and found that their white blood cells to the proliferation of irregular, with the proliferation of leukemia produced by white blood cells are very similar, ie microwave may be carcinogenic.

　　To radiation

One is the way of radioactive carcinogens in the radiation, which is in a high pressure of the groundwater beneath the kind of energy emitted, especially in the groundwater of the intersection, to the intensity of radiation will be superimposed and the surge, the formation of a strong radiation energy, caused by mutations in human cells and cause cancer; the second is the building of the radioactive substances, such as radon gas, are generally households to varying degrees in both building materials contain some radioactive material, especially in newly built housing, a greater risk of radioactive These radioactive substances that can cause cancer