Thirty Healthy Menu Items?
Experts in the UK have put together a "healthy menu" for their readers at the start of the New Year. Today, our newspaper specially shares this lifestyle filled with healthy choices with our readers, to see which methods suit us best in the new year. Perhaps you can stick this healthy menu on your fridge or somewhere else and choose a few suitable "healthy recipes" for yourself.
1. Exercise smartly
If you're just blindly pushing yourself hard in the gym, it's better not to waste your time. Generally speaking, only one out of ten people knows the correct way to exercise. Most people seem to be exercising just to make themselves tired, which is easy to get injured and yields minimal results. It's best to properly evaluate your exercise method.
2. Ride your bike more
People should ride their bikes more often. Cycling at a moderate speed greatly helps improve heart and lung function and has special effects for weight loss.
3. Walk for half an hour
Try to walk four to five times a week, each session lasting 30 to 40 minutes. This is very beneficial for your body. Regular activity helps maintain good health and also aids in weight loss. There's no need to spend a lot of money joining a fitness club; just buy a pair of comfortable shoes.
4. Take the stairs more
It's best to take the stairs more and use elevators less. Climbing stairs is an excellent form of exercise that benefits cardiovascular health and improves leg muscles. Additionally, abdominal muscles will also get a workout.
5. Maintain proper walking posture
Maintaining proper walking and sitting posture is very beneficial for health. Many people have developed lazy habits, and some poor postures can lead to back spasms and headaches. While walking, relax your shoulders, keep your neck upright, tighten your pelvic muscles, stand up straight, and tuck in your stomach. This way, you'll look better and feel better about yourself.
6. Stretch your neck regularly
It's best to set aside time every day to gently stretch your neck. Many chronic headaches are caused by damage to the cervical vertebrae joints and nerves, which are easily triggered by staying seated for long periods. Try to lower your chin as much as possible, pressing it against your chest, so that your ears are below your shoulders. This can help prevent or alleviate headaches.
7. Eat a good breakfast
Perhaps last year you didn't eat breakfast much, but don't do that this year. Eating oatmeal porridge or milk cereal, etc., can slowly release sugar so that you won't feel hungry before lunch.
8. Eat more organic food
People should try to eat more organic food, even organic root vegetables. These foods are very beneficial for health, are easy to grow, cost-effective, and taste good.
9. Eat more walnuts
You should eat more walnuts. They have low fat content and are the best type of nut. Recent studies have found that regularly eating walnuts can extend life by five to ten years. They can protect the heart and lower cholesterol.
10. Drink fewer carbonated beverages
Dentists warn that it's best to drink fewer carbonated beverages because the acidic substances in these drinks can slowly corrode the protective layer on the surface of teeth. This is a common problem among children because many parents think carbonated drinks won't harm their teeth. Juices also contain acidic substances and fructose, so it's best to dilute them with two-thirds water before drinking.
11. Eat more fish
Eating more deep-sea fish like mackerel, sardines, and salmon is best, twice a week is ideal. The Omega-3 long-chain fatty acids found in fish oil seem to cure all kinds of diseases, being beneficial for arthritis, dementia, skin diseases, etc. If you need to supplement heavily, it's best to consume more fish oil.
12. Consume more sourdough
It's best to eat a slice of bread with cheese every morning. Cheese is rich in folic acid, a type of vitamin B, which can solve problems such as anemia and intestinal diseases. Women who are considering pregnancy should take folic acid because it helps prevent certain prenatal diseases.
13. Eat more green food
Increasing the intake of the mineral selenium can protect the body from cancer and immune system diseases because selenium is crucial for removing carcinogenic molecules from the blood. Dark green leafy vegetables and root vegetables are rich in selenium, but unfortunately, most people rarely eat these vegetables in daily life. Everyone needs to remember that dietary supplementation is the best way to nourish the body.
14. Supplement more Vitamin C
It is recommended that everyone take 1000 mg of Vitamin C daily, which can maintain full energy throughout the day and reduce the chances of catching a cold.
15. Prepare well for pregnancy
If you plan to get pregnant and have a child this year, please start a healthy lifestyle immediately and stay away from chemical pollution. Males exposed to chemical pollution may have reduced sperm quality, and children are more likely to suffer from certain diseases. Expectant mothers should quit drinking alcohol and maintain a balanced diet.
16. Listen to your "inner voice"
Frequently listen to your "inner voice" and see what information your heart is telling you. If you experience brief chest pain while resting, you don't need to worry. However, if you find such pain during normal activities or when entering the office, even if they are not severe and you feel short of breath, it's best to see a doctor because your body is telling you that there might be a problem, Gail Mar.
17. Don't suppress yourself
Don't deliberately control your emotions, don't care what others say, crying is not a sign of weakness, at least it shows concern and care, proving love and care. Expressing your feelings is much better than suppressing them, Gail Mar.
18. Express yourself
People should find their creative side, which can improve overall health. Adults usually don't express their creativity because they fear failure and begin to think that the most important thing is always doing the right thing, Gail Mar. If you learn to view things from different angles, you won't encounter expression difficulties or other mental problems.
19. Sing to your heart's content
Music is a creative activity that can bring joy and relaxation. Studies have shown that singing can promote the production of hormones that make you feel good, benefiting your health.
20. Keep notes
Always keep a notebook and pen handy. Whenever something comes to mind while sleeping, jot it down and then sleep soundly. In the morning, you can look at the issues thought of during the night from a clearer perspective.
21. Sleep eight hours a day
Maintaining eight hours of sleep daily is crucial. Many people seem to be perpetually sleep-deprived. Try not to stay up late. Avoid drinking alcohol before bed to ensure a truly restful night.
22. Care for your feet
Pete Ska from the British Institute of Muscles and Skeletal Medicine suggests curling your feet every night (like making fists with your hands), balancing on the outer soles of your feet, and walking for ten minutes. This exercise can improve balance, strengthen foot arches and ankles, and help solve foot injuries caused by frequently wearing high heels or uncomfortable flat shoes.
23. Timely physical examinations
Men over the age of 45 should regularly check their prostate, regardless of whether there are any abnormalities. If cancer is detected early, it can still be treated. Men shouldn't act like ostriches, burying their heads in the sand pretending it doesn't concern them, after all, going to the doctor for a check-up isn't a difficult task.
24. Strengthen bone density
Fitness experts remind us to pay attention to bone development and avoid osteoporosis. One-third of women aged 50 suffer from this disease, but it is preventable. Weight-bearing exercises have been proven to effectively enhance bone health. Activities like gardening, housework, and climbing stairs are effective, whereas smoking leads to osteoporosis.
25. Use fewer bleaches
It's best to throw away bleach and cleaning agents from your home, as these products contain harmful chemicals. Spend more effort using lemon juice or vinegar, which can achieve the same cleaning effect. The fewer chemicals in your home, the better. Studies have found a direct relationship between childhood asthma and volatile substances in cleaning products.
26. Retain earwax
It's best not to clean the earwax inside your ears with cotton swabs. Many people injure their ears while cleaning them, and removing earwax can cause infections. In some cases, it may even damage the eardrum. Actually, ears have self-cleaning abilities and can remove earwax without external assistance.
27. Conduct scans
If you are a married woman, conduct a gynecological chlamydia scan, and bring your partner along as he might carry the bacteria. Four percent of adults are infected with this bacterium but show no symptoms. Chlamydia bacteria are easy to treat, but if ignored, they can cause cervical scarring, obstructing sperm movement and leading to infertility, Gail Mar.
28. Take care of your eyes
In the new year, stay away from conjunctivitis. Cross-infection of this disease is widespread, and even wiping your eyes or touching a door handle can spread it to others. Wash your hands after wiping your eyes or applying medication, use a dedicated towel, and don't share with others.
29. Stay in the shade
Try to avoid strong sunlight exposure. Ultraviolet rays can destroy the collagen and elastin in the skin, accelerating aging and promoting wrinkle formation. Enjoy soft sunlight instead, which helps the body produce Vitamin D, beneficial for bone growth and dental health.
30. Throw away all trash
The new year calls for a fresh start. It's suggested to discard all unnecessary items. Clutter affects your mental health. If there's no space under your bed and your wardrobe is bursting, it means you have too much junk, and it's time to clean up.
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