Health|Playing in the bed five must remember

Health|Playing in the bed five must remember
health |Playing with a mobile phone on the bed must remember

Editor’s note: in life We will inevitably encounter various trivial problems. Mastering some tricks and applying subtotals may help you solve your life problems. The People’s Health Network “Healthy Life Tips” column, for you to make suggestions, use “careful machine” to resolve the “true crisis.”

Standing three moves, legs are not old

When people are old, aging of the lower limbs will bring a lot of trouble, such as easy fall, difficulty in action. Japanese sports coach Nakano Shuichi recommended three moves, which can be easily practiced at home and can delay the aging of lower limbs to some extent.

1. Standing facing the table, put your hands on the table, with your toes facing outwards, and your feet open slightly wider than your shoulders. Keep your back straight, squat like sitting in a chair, and get up again after 4 seconds. You can do less at the beginning, and practice with two groups of 20 sessions each time.

2. Grab a bottle of 1.5~2 liters of mineral water with both hands, the toes are facing outwards, the feet are slightly wider than the shoulders, and the back is straight, like kneeling on the chair, paying attention to the knees. Do not exceed the toes. Hold on for 4 seconds and then get up again. The goal is to do two groups at a time, 20 times in each group.

3. Stand straight, with your hands folded behind your head, your feet open and shoulder width, and your toes forward. Keep the upper body perpendicular to the floor, stride a foot, make the thigh parallel to the ground, knees at a 90-degree angle, and then resume standing. After repeating 20 times, change one leg and practice again. [detailed]

Korean five mobile phones must be remembered

Xia Zhaoxia, director of the Department of Ophthalmology, the Sixth Affiliated Hospital of Sun Yat-sen University, introduced for habitual nighttime before going to bed The public of mobile phones need to pay attention to the following five points:

First, the mobile phone lights should be dimmed as much as possible. Look at the phone in bed at night, remember to increase the size of the phone or browser; try to dim the phone light to an acceptable level, and avoid the phone screen facing the eyes.

Second, avoid lying on your back or lying on your back. The right and left sides of the left and right eyes have the greatest pressure, which is easy to cause left and right eye vision deviation; while the prone position is easy to cause elbow, brain blood circulation difficulties, the cervical spine is more likely to form inert ischemia.

Three, it is recommended to take a posture. It is a better posture to play with the mobile phone, which is relatively the least influential to the health of the body. If you feel tired with your elbows, you can use your pillow or quilt to raise your elbows to ease the burden.

Four, playing mobile phone time should not be too long. Many people easily forget the time when they play with their mobile phones, and miss the best time to let the body rest, affecting the body’s metabolism. Therefore, doctors suggest that the time to play mobile phones before going to sleep should not be too long, try to control within one and a half hours.

Five, avoid driving the phone with a desk lamp. Our body will begin to secrete melanin-inhibiting proteases after 11:30 in the evening. However, if the table lamp is turned on, the extra light source will disturb the normal secretion of the body, affecting metabolism, and it is unhealthy in the long run. [detailed]

5 minutes to disturb the day, life will only make you more tired

According to the British “Daily Mail” August 14 It is reported that it takes more than 5 minutes to get into bed every morning. If people don’t get up when the alarm goes off, but set up a very attractive nap button, the brain will send out a signal of hormone release, which usually makes people go deep sleep.

The problem is that people can only wake up again after 5-10 minutes in bed, which is very confusing for the human body. Experts at Sleep Clinic Services believe that the better option to solve this problem is simply to set the alarm clock 10 minutes later than usual and get up when the music is ringing. If you don’t do this, the human body will experience the so-called “sleep inertia, which will make people feel groggy when they wake up for a few hours longer than usual.

In an ideal state, when people are tired When you go to bed directly, let the body sleep until you wake up naturally, so people will yearn for a day’s life. But like stress, newborns and work, naps will prevent people from following this logical biological clock (or well-known circadian rhythm) Life, so it is important to follow your own set-up time, so you have already arranged the time just right.

The sleep clinic service website said: “Sleep time is more than 9 hours, which will affect people’s health. Lack of the same effect of sleep. In fact, studies have shown that prolonging sleep time may increase the risk of dementia, resulting in decreased memory and weight gain. On the other hand, if you sleep less than 6 hours per night, it is not recommended to make up for it on weekends. The website says: “The best way to make up is to sleep 1-2 hours a night for a longer period of time. . For example, in 1 week or even 1 month, 1 hour of sleep time is added every day.

Experts suggest that people should set the appropriate alarm time and insist. In order to maintain the biological clock undisturbed, it is necessary to buy a physical alarm clock without a nap button, or put the alarm clock on the other side of the room. So you have to get up to turn it off.[detailed]

Reading or making people live longer

A study found that people who love reading are better than People who love to read have a clear “survival advantage.”

Yale’s public health experts conducted a long-term survey, and in the past 11 years, they tracked 3,600 men and women over the age of 50. Health and reading habits. Studies have shown that the longer you read each day (even if only half an hour), the longer your lifespan. As of the death of one in five subjects, those who love to read have a longer life expectancy than those who do not. Nearly 2 years old.

The researchers pointed out that in the hundreds of pages of reading, readers have been following the author’s ideas, characters or plots, this “deep reading” of the intellectual effort to make the brain Always active. In addition, books can enhance “the same Feelings, social cognition, and emotional intelligence. This is also related to extending life. [detailed]

Do you really use the mouse? You can’t use the mouse hand

The thumb, food, and middle finger are often numb? You may have a mouse hand. The rehabilitation expert teaches you a motion recognition mouse hand, and correctly uses the knowledge of the mouse to get it.

The Sixth Affiliated Hospital of Sun Yat-sen University Wang Yuling, director of the Department of Rehabilitation Medicine, said that the scientific name of the mouse hand is called “carpal tunnel syndrome”. It refers to the lesion or degeneration of the wrist caused by trauma, strain, etc., and the pressure in the carpal tunnel leads to the compression of the median nerve. A series of clinical symptoms.

A movement recognizes the mouse hand

There are many reasons for finger numbness. How do you know that your hand is caused by carpal tunnel syndrome? Wang Yuling Director teaches you Use an action to do the initial recognition.

We can keep the wrist in the maximum flexion position. If there is numbness in the three fingers (ie thumb, index finger, middle finger) in 60 seconds, consider Carpal tunnel syndrome.

The correct posture of the mouse

Carpal tunnel syndrome Treatment is cumbersome, and even severe surgery is needed. How should we prevent carpal tunnel syndrome? First, learn to use the correct posture of the mouse.

Foreign research has found that the wrist is still 0. At the time, the operator’s wrist can be naturally stretched, when the operator feels the most comfortable and the incidence of wrist symptoms is the lowest.

So when using the mouse, the wrist pad should be placed. Support the muscles under the palm, not the position of the wrist; the mouse should be placed close, and keep the wrist straight, avoiding excessive stretching of the forearm.

When operating the keyboard, adjust the seat appropriately so that the wrist is at When the neutral position, the finger is bent more than 30 degrees, and the forearm is in a semi-rotation posture, the carpal tunnel pressure is the smallest.

It’s not easy to get a mouse hand.

For office workers, you can intersperse the work that requires the affected part and the work that does not need to use the affected part, so that the affected part is not overworked.

The study found that those who seldom participated in physical activity were six times more likely to have carpal tunnel syndrome than those who exercised regularly. This shows that physical exercise plays an important role in the prevention of carpal tunnel syndrome. However, it is worth noting that patients with carpal tunnel syndrome should seek advice from doctors and specialists in rehabilitation medicine before performing vigorous physical activity.

Source: People’s Daily