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        当心这三个坏习惯让你的身体越来越差

        来源:网络 | 发表日期:2019-04-18 | 点击数: 236 次

        导读:不爱喝水、熬夜、久坐,你有没有这些坏习惯?当心这三个坏习惯让你的身体越来越差,那这三个坏习惯到底对身体有什么害处?有哪些补救措施?

        中国风水大师


        不爱喝水、熬夜、久坐,你有没有这些坏习惯?当心这三个坏习惯让你的身体越来越差,那这三个坏习惯到底对身体有什么害处?有哪些补救措施?


        【坏习惯之一:不爱喝水】




        长期缺水会导致身体机能紊乱


        水承担着人体重要的生理功能,当我们喝水太少时,人体体内储备的水就会先去满足最重要器官对水的需要。同时,人体会发出警告信号!如果长期缺水,就可能导致人体机能紊乱,疾病的症状也就出现了。


        口渴是身体最明显的缺水信号,感觉渴了,已经缺水。尿少、尿色黄是另一个自身判断缺水的信号,随着身体缺水量的增加,尿少程度和尿液黄色也逐渐加深。而身体失水量达到体重的10%时,人就会感到烦躁、全身无力、体温升高、血压下降、皮肤失去弹性。当失水超过体重的20%,会引起死亡。


        补水如此重要,但多喝水就一定好吗?事实上,对于某些疾病患者来说喝水过多对身体也会产生危害。如肾脏病、肝病、充血性心力衰竭等,都不能水摄入过多,可引起体内水过多或水中毒等,应遵照医嘱摄入适量的水。


        不过,对于正常人而言,肾脏排出能力正常的情况下,其实是极少会出现水中毒的。


        支招:掌握补水时机和饮水技巧


        人体补充水分的最好方式是饮用白开水。一方面白开水廉价、安全、卫生;另一方面,比起其他饮品它没有能量,所以不会带来肥胖的风险,而且也没有糖分,也就没有糖过量带来的龋齿、糖尿病等风险。


        除了白开水也推荐饮用茶水。饮茶文化在我国历史悠久,来自不同地域和不同品种的茶叶赋予了水更加丰富的内涵和风味。白开水沏茶,可以溶出茶叶中的有益物质,茶水对于成年人也是一个较好的选择。


        补水应在一天中任何时刻进行,随时喝,不要等口渴时再喝。建议早晨起床后空腹喝一杯白开水水,睡前最好也喝一杯水。运动时体内水丢失加快,如果不及时补充会引起水不足。在运动强度较大时,要注意运动中水和矿物质的同时补充,运动后,应根据需要及时补充足量的饮水。


        饮水时应注意少量多次,每次200毫升左右(1杯)体内水分达到平衡时,就可以保证进餐时消化液的充足分泌,增进食欲,帮助消化。一次性大量饮水会加重胃肠负担,使胃液稀释,既降低了胃酸的杀菌作用,又会妨碍对食物的消化。


        【坏习惯之二:总爱熬夜】



        过度疲劳身体功能易透支


        很多人有熬夜的习惯。医生提醒,有心血管系统疾病和有肝病的人要少熬夜。


        “有心血管系统疾病的人不宜熬夜。如果情绪激动,再加上熬夜,很容易引起心律失常、旧病复发,轻则头痛、胸闷,重则有生命危险。”李瑾说。另外,熬夜对于肝脏的损伤很大。经常熬夜,娱乐过度,疲劳过度,睡眠不足,会引起肝脏血流相对不足,导致抵抗力下降。李瑾建议,本身肝不怎么好的人,千万不能抱有熬完夜再说的侥幸心理,等身体出了问题就晚了。尽量少熬夜,如果睡得比较晚,应多吃新鲜蔬菜、水果,补充维生素,帮助修复受损的肝细胞。有肝病的人连续几天熬夜后,最好到医院做个肝功能检查。切忌大吃大喝,深夜人的肠胃处于休息状态,消化功能相对较弱,这时大酒大肉猛喝猛吃一通,很容易引发胃肠疾病,甚至导致急性胃痉挛等疾病。


        此外,长期熬夜的人,如果不注意用眼,很容易引起干眼症和视觉疲劳。“很多人熬夜玩手机,长时间注视屏幕、眨眼次数减少、泪液质量下降,很容易引起干眼症。”李瑾说,“要注意科学用眼,每过一小时休息10至20分钟,可以闭眼、眨眼或看远处。同时,要保证每天的睡眠,使眼睛得到充分休息。”


        熬夜除了眼睛疲劳,颈椎、腰椎疼痛的人不在少数。坐姿不正确,且长时间保持一种姿态,对颈椎、腰椎不利,尤其是对本来就有腰椎间盘突出或颈椎病的人来说,更易旧病复发。李瑾建议,长时间熬夜要做适量运动。连续看手机看电视,不要超过一个小时;要时常站起来活动活动腰腿、上肢及颈椎,让脊椎得到放松。


        支招:熬夜时调节饮食最关键


        均衡膳食是保持健康的基础,熬夜容易使身体的正常节律发生紊乱,对胃肠及睡眠造成影响。想把熬夜对身体的损害降到最低,调节饮食是关键。


        从晚餐那顿开始,就要注意调整饮食结构。

        熬夜时,晚餐应注意食物品种多样化,可以适当选择一些酸味食物以促进食欲,如凉拌西红柿、西红柿炒鸡蛋等,补充维C及蛋白质。还可以适当增加些高蛋白食物补充能量,如瘦肉、鱼、蛋类、豆类等,以免夜里太饿。”


        另外,长时间熬夜,体力消耗较大,要想保持精力充沛,需要多补充营养、易消化、富含水分的食物。夜晚可适当加餐。李瑾提醒,熬夜进食也要有规律、讲究,不能无节制地乱吃。加餐应以易消化的流质食物和碳水化合物为主,比如豆浆、水果、糕点、水煮花生米(油炸花生米易上火)之类的小食品。这样既可以补充能量,又不会因进食脂肪、蛋白质过多出现饱胀现象而影响睡眠。


        【坏习惯之三:久坐不动】



        电脑前长期久坐 两种癌症找上门


        大肠癌:久坐不动蠕动少


        如今,越来越多的人习惯坐在电脑面前长期久坐不动,这样肠道蠕动减弱、减慢,粪便中的有害成分包括致癌物在结肠内滞留并刺激肠黏膜,再加上久坐者腹腔、盆腔、腰骶部血液循环不畅,会导致肠道免疫屏障功能下降,这些都增加了大肠癌的发病危险。


        都说大肠癌是一种“嫌贫爱富”的癌症,一般认为动物高蛋白、高脂肪和低纤维饮食是大肠癌高发的因素,而粗粮、蔬菜、水果的摄入与结直肠癌的患病风险呈负相关。年轻人很喜欢西方传来的快餐食物,但快餐食品多数属于油炸食品,高蛋白、高脂肪、低纤维类食物,长期食用肯定更易于罹患大肠癌。


        肠癌的年轻化方面与这些饮食相关,也与现在国内环境因素以及当下年轻人工作压力大、久坐不动、生活节律紊乱有一定的相关性。


        结肠癌:代谢不畅易瘀积


        结肠癌就是一项多发的“椅子病”。长期久坐会导致血流循环不通畅,而其最容易淤积在人体最低的位置。


        如果肠道长时间处于瘀血状态,代谢就会出现问题,肠道蠕动变得缓慢,粪便中有害成分在结肠内滞留的同时刺激肠黏膜,易诱发结肠癌。


        女性朋友在生理周期的时候,内分泌会促使血液周期性循环,从而起到改善肠道健康的作用。因此,男性比女性更容易患上结肠癌。


        支招:拒绝久坐防肠癌 每小时站立一次


        对于久坐的人群,应每小时站立一次,每次大约2~3分钟,起来倒一杯水,适量饮水;走廊里转一转,上厕所时伸展一下腿脚,让你的身体从久坐中解放出来。


        每天要做大约30分钟的运动 这里所说的30分钟的运动可以分散到一整天中,坐的时间长了,起来活动一下,原地踏步,做些简单适度的活动,如扩胸运动、伸懒腰、踮脚尖,有利于人体的血液循环,预防久坐的危害。


        多做髋关节运动 女性可多做髋关节运动。每隔一段时间,起身站立在办公桌旁,双腿轮流抬高至90度,使盆底肌肉规律性地运动,这样盆腔瘀血会得到缓解。


        提肛微运动 久坐办公室的白领,建议每天有意识地进行收缩肛门的微运动,以放松盆底肌肉,预防结肠癌。


        吸气时提肛缩腹,呼气时将肛门放下。这个方法不受时间和场地限制,站、坐、卧多种姿式均可,每遍10~20次,每天两遍,对女性也同样适用。

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