In the 'post-epidemic era', 7 lifestyle habits must be changed to 'retain' health

The COVID-19 virus not only threatens people's physical health, but also has a huge impact on people's psychology.

Ms. Lai is a community worker. Some time ago, due to the epidemic, her workload has increased significantly, and she has been dealing with work even before going to bed. Recently, she has suffered from psychological problems. As soon as she hears the phone ringing, she becomes very nervous and worried, afraid that she will not do her job well, and that her family will not be taken care of because she goes to work...

Coincidentally, Mr. Liu's child is already in the third year of high school. During the epidemic, the child has been taking online classes at home, and his grades have dropped a lot than before. For this reason, Mr. Liu is very anxious, worried that his children's college entrance examination results will be affected by the epidemic . In addition, he is also worried that the elderly and children at home will be infected with the COVID-19 virus, thinking about it, and even unable to sleep well at night .

1. The post-epidemic era is coming, will you be anxious?

The so-called "post-pandemic era" refers to the post-COVID-19 era. But in the post-epidemic era, the epidemic does not disappear completely, but rises and falls.

At present, the epidemic situation in China is gradually flattening, and people's normal life is gradually returning to normal. However, the epidemic is still a global pandemic. Recently, there have also been multiple distributions in China. The virus may also develop new variants. Many people are anxious because of this.

Data from the Psychological Clinic of the Guangzhou Red Cross Hospital shows that more than half of the people over the age of 30 who have seen a doctor have anxiety.

Emotional symptoms of nervousness, nervousness, fear and anxiety , dry mouth, sweating, chest tightness, palpitation, shortness of breath, muscle tension tremors, tremors, flushing or paleness, etc. , may be anxiety syndrome. Performance.

Zhang Jingyi, a psychologist at Ning'an Hospital in Ningxia , said that the epidemic has disrupted people's original life, work and travel plans. Since this change is not a voluntary decision, people are prone to various negative emotions such as discomfort and anxiety.

Second, how to deal with the anxiety and distress caused by the epidemic?

It is important to learn to adjust, starting with the anxious person himself.

1. Accept Anxiety

First, remind yourself that anxiety is just an emotion, and that emotion itself is not good or bad. It is the result of cognition affecting emotion.

Accepting anxiety is not the same as liking it or throwing yourself into the pain of anxiety, but accepting the reality of anxiety and benefiting yourself, knowing that anxiety is not intolerable .

**## 2. Transform your thinking

When people are anxious, the brain will have many thoughts, and even some thoughts are unrealistic. These thoughts often accentuate or deepen existing anxiety disorders.

Therefore, you might as well think about it from a different angle. You can pay more attention to meaningful things, or take advantage of opportunities to improve yourself.

3. Abdominal breathing

When anxiety occurs, we can try to use abdominal breathing to relieve anxiety.

The specific method is: first slowly inhale for 4 seconds, let fresh air fill the lower abdomen, then slowly expand to the chest, then hold your breath for 4 seconds, and finally use 4 seconds to slowly exhale, you can repeat the whole process above Second-rate.

3. Take advantage of this to change 7 habits and live a healthier life

The epidemic has taught us the importance of immunity. We might as well take advantage of the present to change some bad habits and embrace a healthier lifestyle.

· Change the habit of staying up late

Although it is said that staying up late is always cool, staying up late for a long time will make the skin worse, affect the biological clock, and affect the quality of sleep. It may also affect the individual's work energy and accelerate the speed of aging.

It is recommended to fall asleep at 10-11 o'clock every night and ensure 7-9 hours of sleep at night. Avoid strenuous exercise 2 hours before bedtime. Create a quiet environment and reduce light, so it’s best not to put your phone in bed.

· Change the habit of not exercising

A study in The Lancet Global Health shows that more than 1 million people in China are prevented from premature death each year because of moderate exercise, and exercise prevents 18.3% of premature deaths. In addition to increasing the risk of premature death, inactivity can also harm your heart, lungs, brain, and muscles. The physical changes brought about by not exercising are often not noticed by us.

It is recommended to start with simple exercise and gradually develop the habit of exercise. The exercise intensity is 50%-85% of the maximum heart rate, and the exercise frequency is 3-5 times a week for more than 30 minutes each time for at least 21 days.

· Change sedentary habits

Sitting for long periods of time can harm the body in all aspects, not only making people uglier, but also increasing the risk of bowel cancer, cardiovascular disease, depression and other diseases.

It is actually very simple to change sedentary habits. It is recommended to get up and stand for a few minutes every 30-60 minutes. Even if you take a walk, drink water, and move your hands and feet, you can reduce the impact of prolonged sitting.

· Change your daily drinking habit

Drinking alcohol can irritate the gastrointestinal mucosa, and excessive drinking can cause liver damage, which can lead to alcoholic cirrhosis. In addition, drinking alcohol increases the risk of stomach ulcers, obesity, cancer and other diseases.

It is best to limit alcohol intake or to abstain from drinking alcohol. When you want to drink, remove yourself from the drinking environment, develop new hobbies, and divert your attention. For patients who have been drinking heavily for a long time, there is a certain risk in suddenly stopping drinking, and a gradual and planned abstinence can be achieved.

· Change the habit of skipping breakfast

The harm of skipping breakfast for a long time may cause gallbladder disease and increase the risk of obesity.

Breakfast is not only to eat, but also to eat well. A qualified breakfast should have 3 types of food.

The first is protein-rich foods, including milk, eggs, beans and meat. Choose two of them, such as 1 egg, 200-250ml of milk or yogurt.

The second is carbohydrate-rich foods, such as multigrain porridge, oatmeal, whole-wheat bread, sweet potatoes, etc. The amount should be controlled at 80-100 grams.

The third type is fresh fruits and vegetables, at least one of the two, with a weight of 150-20 grams is appropriate.

· Change the habit of eating heavy flavors

Many people love spicy food such as Mala Tang, Maocai, and hot pot, but eating foods with heavy salt and oil for a long time will increase the risk of gastric ulcer, gastric bleeding, gastric cancer, cardiovascular disease, osteoporosis and other diseases. It can also make the skin rough, dull, and increase wrinkles.

It is recommended that the daily intake of salt should be controlled within 6 grams. When adding salt to dishes, use a salt-controlling spoon, and wait until the dishes are about to come out of the pot before adding salt. In addition, try to avoid foods with high salt content, such as fermented bean curd, beef jerky, French fries, miscellaneous sauce, smoked fish, etc.

· Change the habit of using mobile phones in the toilet

Playing on a mobile phone when going to the toilet is harmful to nothing, increasing the risk of constipation, hemorrhoids, cardiovascular disease, colon cancer and other diseases, and the longer you squat, the more likely your feet will become numb.

It is recommended not to squat for a long time on the toilet, and no more than 15 minutes each time you go to the toilet. Don't play with mobile phones or read newspapers when going to the toilet, squat and get up slowly, and don't use too much force when defecation.

No matter what kind of environment you are facing, good health is very important. Let us face life with a positive attitude, get rid of bad habits, and live a healthy and happy life.

References:

[1] Support | The post-epidemic era is coming, anxiety symptoms strike, teach you how to properly deal with anxiety. Guangzhou Health and Health Commission, 2022-03-14

[2] Adjusting the body and mind to the best and smoothest way to pass the isolation period. Ningxia Daily, 2021-11-11

[3] 13 bad habits hurt your health, you often do more than one. Life Times, 2021-10-28

Reproduction is prohibited without the author's permission**