Health habits spoken by five doctors at Seoul National University
In the new year, many people set goals for health above all, such as diet and smoking cessation. Doctors at Seoul National University Hospital advised on those planning'health with New Year's resolution'. The five professors in the Department of Gastroenterology, Endocrinology, Mental Health Medicine, Rehabilitation Medicine, and Family Medicine mostly emphasized health habits in daily life. Even the best doctors in Korea recommend ways to keep healthy in everyday life such as constant exercise and proper eating. Let's take a look at 6 health tips to make your body healthier.
6 health rules for 2020
1. Make walking a life
If modern office workers are busy and cannot afford the time to exercise separately, you can practice exercise in your life. It is to make the daily life of walking more than 10,000 steps.
Walking is the best aerobic exercise. Some studies show that just walking can make your knee cartilage stronger. When commuting to work, you should use [BMW], ie, bus, subway, walking, and practice climbing stairs instead of elevators or escalators. Even during breaks, don't sit down and have a habit of walking, such as standing and roaming. If you check every day to see if you have practiced 10,000 steps a day using your smartphone, it will quickly become life.
2. Eat regularly
It is more important to'maintain a regular eating pattern every day' rather than how many meals per day'. Never overeat, and try to eat meat only for one serving. When there is a dinner party, finish only in the first session, and avoid going to the second party after 9 pm or eating late at night.
Also, it is better to eat a lot of vegetables and fruits, avoid instant foods, and eat foods made with fresh ingredients rather than frozen foods.
3. Eat healthy and full
Our bodies are made from the food we eat. To build a healthy body, you must eat healthy food. Food that is fresh and contains evenly nutrients is good. And knowing what the ingredients are is the standard for fresh food.
Processed foods are difficult to know about raw materials. Conversely, foods with various nutrients contain red, green, and yellow colors. If you have all of these colors in one meal, you are eating healthy.
Eating enough vegetables to feel full also helps your health. If you eat just enough to be full and finish your meal, you can lose weight and stay healthy.
4. Exercise regularly
If I only recommend one thing for health, it is of course physical exercise. Regular exercise is effective in preventing cardiovascular disease, diabetes, osteoporosis, and cancer. You should invest at least 3 times a week for 30 to 40 minutes.
Regular strength training is important because muscle mass decreases with age. The bones and muscles that act as pillars of our body must be strong so that even when we age, we do not get tired easily, and pain in the back or joints is healed more quickly. Muscle hormones from muscle cells improve brain activity, improve blood vessel function, and prevent cancer cell proliferation.
5. Period for the stomach to rest
Modern people constantly eat and drink something until they wake up in the morning and sleep at night. However, our body needs to eat when we eat and rest when we rest. People who are running adults should eat during the day and rest at night. It is good to practice a diet that does not eat except water after the early evening. Those who have eaten a lot of night food will naturally become a dieter and have a healthy body.
6. Managing stress
People need to energize their lives with constant stimulation, but sometimes they need time to quietly reflect on themselves. It is necessary to reduce the stress response of our body and mind, which is high in tension due to external stimuli. Close your eyes quietly and focus on your breathing while doing abdominal breathing, and focus on the sensations your body feels. When I eat rice, I sometimes feel the movement of the rice grains and eat it slowly, and I feel the temperature of the water while washing my hands. It is good to have 10 minutes of self-reflection every morning and evening.
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