Introduction

Did you know? Many people instinctively reach for their phones to check news first thing in the morning. However, what you should really do during this time is drink a glass of warm water to help your body wake up gradually. I've maintained this habit for a full decade and benefited greatly. Warm water awakens the digestive system after a night's sleep, replenishes lost fluids, and helps the body start the new day better. Moreover, drinking warm water in the morning promotes intestinal movement, aids bowel movements, and prevents constipation. Many people choose coffee for an energy boost, but caffeine can irritate the stomach and cause discomfort. In comparison, warm water is much gentler, helping restore vitality without burdening the stomach.

Today, let me share with you my insights about healthy living that I've gained over these years. These experiences are what I've summarized through practice and continuous adjustment, and I hope they can be helpful to everyone. Healthy living isn't just about taking care of your body; it's about cultivating a lifestyle attitude. Through years of exploration, I've gradually found the lifestyle that suits me best, and I hope to help more people find their own path to health.

The Way of Diet

When it comes to health, many people's first reaction is dieting for weight loss. But have you thought about why we keep going back and forth on "dieting"? The key is that we don't have a deep enough understanding of "balanced diet." We often resort to dieting because our regular eating habits are problematic, leading to excess weight. Rather than taking extreme dieting measures, it's better to fundamentally change our dietary structure and establish healthy eating habits.

Nutrition experts recommend eating at least 5 servings of fruits and vegetables daily. What exactly is a "serving"? For example, a medium-sized apple is one serving, as is a bowl of stir-fried vegetables. Doesn't sound too difficult, right? However, statistics show that Chinese adults consume less than 3 servings of fruits and vegetables on average daily. This number is truly concerning because the vitamins, minerals, and dietary fiber in fruits and vegetables are crucial for our health. Vitamin C in fruits boosts immunity, dietary fiber in vegetables promotes intestinal health, and various colored produce contains different antioxidants that can prevent multiple diseases.

My experience is to mentally divide your plate into four parts: half for fruits and vegetables, a quarter for whole grains, and the remaining quarter for quality protein. This combination is particularly easy, for instance, breakfast could be whole wheat bread with fried eggs and an orange; lunch could be brown rice with stir-fried broccoli and chicken breast. This combination not only ensures nutritional balance but also makes meals look more colorful and appetizing.

When choosing ingredients, it's recommended to prioritize seasonal fresh produce. Seasonal ingredients are not only relatively cheaper but also have higher nutritional value. For whole grains, you can choose brown rice, oats, quinoa, etc., which are rich in B vitamins and dietary fiber. Protein sources can be diverse - besides common eggs and lean meat, soy products are also excellent choices. Soy products not only contain quality protein but also plant estrogens, which are particularly beneficial for women's health.

Changes in dietary habits need to be gradual. You can start by changing one meal, then gradually expand to other meals after adaptation. For example, start with breakfast, replacing white bread with whole wheat bread, and cookies with fruit for snacks. Though these changes seem small, they can show significant results when maintained long-term.

Regarding diet, another important detail is eating speed. Many people quickly finish their meals due to busy work schedules. But this can lead to poor digestion and affect nutrient absorption. It's recommended to spend at least 20 minutes on each meal, chewing slowly and thoroughly, allowing the body sufficient time to feel satiated. Research shows that people who eat too quickly are more likely to gain weight because the brain needs about 20 minutes to receive satiety signals from the stomach.

Besides regular meals, snack choices are also important. If you feel hungry, you can choose healthy snacks like nuts, yogurt, or fruit. These foods provide energy without too many calories. But be mindful of portions - while nuts are nutritious, they're also high in calories, so it's recommended to limit each serving to about 30 grams (a small handful).

Hydration is equally important. You should drink 8 glasses of water daily (about 2000ml), but don't drink too much at once. You can prepare a moderately sized water bottle and replenish water regularly. Pay attention to drinking times - avoid drinking too much water half an hour before and an hour after meals to prevent affecting digestion.

When dining out, also pay attention to healthy eating. You can check restaurant menus in advance and choose relatively healthy dishes. Try to avoid fried foods when ordering, and opt for healthier cooking methods like steaming, boiling, and stir-frying. If portions are too large, consider taking leftovers home to avoid overeating just to prevent waste.

Exercise Planning

When it comes to exercise, many people feel they "don't have time." But did you know? The World Health Organization's recommended amount of exercise isn't actually that high: 150 minutes of moderate-intensity exercise per week, averaging just over 20 minutes per day. This time isn't particularly long or short - the key is finding suitable exercise methods that you can maintain consistently.

I suggest incorporating exercise into daily life: getting off one stop early and walking to work in the morning, taking walks during lunch breaks, doing planks while watching TV in the evening. This adds up to about enough exercise for the day. The advantage of this approach is that you don't need to specially arrange time to go to the gym, and your exercise plan won't be interrupted by busy work schedules.

Walking is the simplest and easiest exercise to maintain. Many might think walking is too simple and ineffective, but with proper posture and appropriate speed, walking can achieve good exercise results. It's recommended to maintain 100-120 steps per minute to reach aerobic exercise intensity. When walking, keep your back straight, abdomen in, buttocks tight, and arms swinging naturally. If you want to increase exercise intensity, you can choose uphill routes or increase your pace.

Besides walking, you can choose other forms of exercise based on personal circumstances. If you enjoy swimming, you can go to the pool two to three times a week, swimming for about 30 minutes each time. Swimming is a full-body exercise that not only improves cardiopulmonary function but also shapes your body. If you're concerned about injury risks, you can choose low-intensity exercises like yoga or tai chi - while these exercises aren't intense, they can show good results with long-term persistence.

When exercising, it's important to progress gradually and not pursue high intensity from the start. You can begin with 15 minutes daily and gradually increase time and intensity as your body adapts. Do proper warm-ups before exercise and relaxation stretches afterward to prevent exercise injuries. Also pay attention to exercise attire, choosing breathable and comfortable sportswear and suitable athletic shoes.

Exercise plans should be adjusted according to seasons and weather. Avoid exercising during peak heat in summer, preferably choosing morning or evening. In winter, do more thorough warm-ups to prevent muscle strain. On rainy days, choose indoor exercises like yoga or strength training.

While maintaining exercise, you might encounter plateaus or lack motivation. At such times, you can find an exercise partner for mutual encouragement or join exercise communities where group atmosphere makes it easier to persist. You can also set small goals for yourself, like participating in a 5km run monthly or learning a new yoga pose.

Note that more exercise isn't always better. Excessive exercise can burden the body and increase injury risks. Learn to listen to your body - if you feel fatigue or discomfort, adjust your exercise amount appropriately. Also pay attention to post-exercise recovery, including adequate rest and proper nutritional supplementation.

Sleep Management

Do you often stay up until early morning? According to surveys, young Chinese people average only 6.8 hours of sleep, far below the recommended 7-9 hours. But you should know that insufficient sleep can lead to decreased immunity, poor concentration, and even affect metabolism. Good sleep quality is crucial for both physical and mental health - it not only helps restore physical strength but also enhances memory and improves work efficiency.

My secret to improving sleep quality is: no phone use one hour before bed, maintaining room temperature at 20-22 degrees Celsius, and going to bed at a regular time. It might feel uncomfortable at first, but after a week, you'll find that early to bed and early to rise feels really good. Developing this habit requires some willpower, but the effects are significant. The blue light from phone screens suppresses melatonin secretion, affecting sleep quality. Suitable room temperature helps the body fall asleep faster.

Creating a good sleep environment is also important. Choose mattresses and pillows with moderate comfort - too soft or too hard will affect sleep quality. Keep the bedroom quiet and dark; if the surrounding environment is noisy, you can use earplugs or white noise. Choose curtains with good light-blocking properties to prevent early morning sunlight from waking you up too early.

Relaxation before bed is also crucial for improving sleep quality. You can take a mild warm bath, listen to soft music, or do some simple stretching exercises. Avoid intense exercise or handling work matters before bed, as these keep the brain excited and make it difficult to fall asleep.

Dietary habits also affect sleep. Avoid coffee or tea 4 hours before bedtime, as caffeine has a long-lasting effect. Dinner should be moderate - neither too full nor too hungry. If you feel hungry before bed, you can drink a small glass of warm milk or eat some nuts, as these foods contain tryptophan which aids sleep.

Try to maintain regular sleep schedules, even on weekends. The body has its own biological clock, and regular schedules help establish good sleep rhythms. If you must stay up late for work, try to wake up at your regular time the next day and go to bed earlier that night to make up for lost sleep.

If you experience insomnia, don't force yourself to sleep while lying in bed. You can get up and do something relaxing, like reading a book or listening to music, then return to bed when you feel sleepy. For chronic insomnia, consult a doctor to find the cause and receive targeted treatment.

Nutritional Supplements

Many people ask me whether they should take vitamin supplements. My view is that it's best to get nutrition from daily diet. However, if you really feel your daily diet might be nutritionally insufficient, appropriate supplementation under medical guidance is acceptable. Supplements can indeed compensate for nutritional deficiencies in daily diet, but they can't completely replace nutrients from natural foods.

Remember an important principle: more expensive supplements aren't necessarily better; choose based on your specific situation. For example, people living in northern regions might need vitamin D supplements, while frequent night owls might need B-vitamin supplements. When choosing supplements, pay attention to ingredient lists and target populations, as nutritional needs vary by age and gender.

Vitamin D supplementation is important for many people, especially those who spend long hours indoors. Vitamin D is not only important for bone health but also strengthens immunity. Although sunlight exposure helps the body synthesize vitamin D, modern lifestyles often lead to insufficient vitamin D synthesis.

Calcium supplementation also needs attention, especially for women and the elderly. When supplementing calcium, it's best to also supplement vitamin D as it promotes calcium absorption. However, note that calcium supplements should be taken in divided doses, not exceeding 500mg per dose, to ensure better absorption.

Iron supplementation requires particular caution. While iron deficiency anemia does require iron supplementation, excessive iron supplementation can be harmful. It's recommended to get a blood test before taking iron supplements to confirm whether you're truly iron deficient. Iron supplements are best taken on an empty stomach, and avoid taking them with calcium supplements as calcium affects iron absorption.

Folic acid supplementation is mainly for women planning pregnancy and in early pregnancy. Folic acid is crucial for fetal neural tube development, but the general population doesn't need special supplementation. Women planning pregnancy should start folic acid supplementation 3 months before conception and continue through the first 3 months of pregnancy.

Fish oil supplementation is another common concern. The omega-3 fatty acids in fish oil benefit cardiovascular and cerebrovascular health, but not everyone needs supplementation. If you regularly eat fish, especially deep-sea fish, you can get sufficient omega-3 fatty acids through diet.

Probiotic supplementation should be based on individual circumstances. If your intestinal function is normal, you don't need to deliberately supplement probiotics. However, if you frequently experience bloating, constipation, or have taken antibiotics, appropriate probiotic supplementation can help regulate intestinal flora. When choosing probiotic products, pay attention to bacterial strains and activity, and note storage methods - many probiotic products need refrigeration.

Protein powder supplementation is mainly for athletes or those with insufficient protein intake. However, note that protein powder is just a supplementary protein source and cannot completely replace dietary protein. Moreover, excessive protein intake increases kidney burden, so use reasonably based on personal circumstances.

Health Monitoring

Many people wear smart bands now, but do you really know how to read the data? What's important isn't just seeing the data, but establishing your own health records. Through long-term data recording and analysis, we can better understand our physical condition and detect health issues early.

It's recommended to record the following data daily: weight changes, exercise amount, sleep duration, and water intake. These basic data can reflect our lifestyle and physical condition. Weight changes not only reflect our eating habits but can also indicate issues like water retention. Exercise records help us adjust workout plans and ensure moderate exercise amounts. Sleep duration and quality records help us identify sleep problems and adjust rest patterns timely. Water intake records remind us to maintain adequate hydration.

Besides daily monitoring, regular physical examinations are important. It's recommended to have a comprehensive physical examination at least once a year, including basic items like blood tests, liver function, and kidney function tests. Women should also pay attention to regular gynecological examinations, while men should monitor prostate health. As we age, some targeted examination items might need to be added - these should be decided after consulting with doctors.

Blood pressure monitoring is particularly important for certain groups. If you have a family history of hypertension or tend to have high blood pressure, it's recommended to have an electronic blood pressure monitor at home for regular measurements. When measuring, stay quiet and avoid measuring immediately after exercise. If blood pressure abnormalities are found, seek medical attention promptly.

Blood glucose monitoring is mainly for diabetics or those at risk of diabetes. If you have a family history of diabetes or tend to have high blood glucose, regular blood glucose checks are recommended. Both fasting and postprandial blood glucose should be monitored to understand blood glucose changes more comprehensively.

Body temperature monitoring is also important, especially when feeling unwell. Normal body temperature ranges from 36.3-37.2°C; if temperature exceeds 37.3°C, watch for fever. Choose appropriate times for temperature measurement, avoiding measurements immediately after exercise or eating.

Heart rate monitoring can reflect cardiac function and exercise intensity. Many smart bands now have heart rate monitoring functions, but note these data are for reference only. If you notice heart rate abnormalities, like frequent rapid heartbeat or arrhythmia, seek medical examination promptly.

Life Summary

Health isn't achieved overnight but requires daily accumulation and persistence. As I often say, health is a lifestyle, not a prescription. A healthy lifestyle includes reasonable diet, moderate exercise, adequate sleep, good mentality, and many other aspects. These seemingly simple things require our consistent persistence.

Finally, three small suggestions: First, start changing from the simplest things, like drinking an extra glass of water daily. Small changes accumulate into big effects. Second, set reasonable goals and progress gradually. Don't expect to change all bad habits at once; give yourself and your body time to adapt. Finally, find ways that suit you, don't blindly follow trends. Everyone's physical condition and lifestyle habits are different; make health plans based on your actual situation.

What do you think of these suggestions? Welcome to share your healthy living experiences in the comments. Perhaps your experience could help others?

Looking back on these ten years, I deeply feel that health is truly life's most precious wealth, and maintaining health isn't actually difficult - the key is to practice consciously and planfully. A healthy life not only keeps us in good physical condition but also improves quality of life, letting us better enjoy life. Are you ready to start your healthy life?

Let's work together to cultivate healthy living habits and enjoy the beauty that health brings. Remember, health isn't a destination but a lifelong journey. On this journey, we need to learn to care for our bodies, use scientific methods to maintain health, and let health become the power source supporting our pursuit of dreams.