1. Eat a nutritious breakfast. Breakfast is the fuel to activate your brain power for the day. You must eat it.

Many studies have pointed out that eating a high-quality breakfast can make people think sharply and react flexibly in the morning, and improve learning and work efficiency.

Studies have also found that people who have the habit of eating breakfast are less likely to gain weight and have better memory.

2. Eat 5 fruits and vegetables a day. This is a national nutrition campaign jointly promoted by the National Cancer Institute and the Health Promotion Foundation in 1991.

According to surveys, people who eat more fruits and vegetables can reduce the risk of cancer and heart disease.

It is recommended that you put fruits and vegetables where they are easiest to see and easily accessible to remind yourself to eat more fruits and vegetables. You can also dice fruits and vegetables and use them as snacks instead of biscuits and snacks that can make you gain weight.

3. Exercise for 30 minutes a day. Many studies have pointed out that you can get the benefits of exercise by exercising for 30 minutes a day, including: preventing heart disease, diabetes, osteoporosis, obesity, depression, etc. Some studies even point out that exercise can make people

Feel happy and increase your self-confidence.

If you have not exercised for a long time, it is recommended that you gradually increase the length and intensity. You can start with the simplest walking exercise and walk briskly for 20 to 30 minutes every day. If you continue to walk, you will definitely feel many benefits.

4. Floss your teeth. Flossing your teeth can not only reduce the chance of tooth decay, but also protect your heart.

5. Bringing nature into the house and listening to the sound of rain hitting the fallen leaves, or watching the fish swimming gracefully in the water, can give people a peaceful and peaceful state of mind.

Experts say the feeling of being connected to nature can reduce stress.

Planting a potted plant in your home or office, or keeping a tank of fish are both great ideas.

6. Quit smoking. Smoking a cigarette will produce more than 4,000 chemicals, 40 of which can cause cancer. The number of smokers dying of lung cancer is 16 times that of non-smokers.

Quitting the habit of smoking is not only good for your own health, but also an expression of love for your family. Second-hand smoke is more poisonous than first-hand smoke and has been listed as the number one carcinogen by the WHO. Children are often the biggest victims of second-hand smoke.

More than a quarter of sudden infant deaths are caused by second-hand smoke inhaled by parents who smoke.

Secondhand smoke can also increase the frequency of asthma in children and worsen the condition.

7. Turn off the TV while eating. Scholars who have studied children's obesity and viewing habits have found that children watching TV while eating often lead to obesity and extend the time they watch TV by up to 70 minutes.

Therefore, regardless of adults or children, when eating, it is best to turn off the TV, concentrate on eating, and enjoy the food on the table.

8. You have to work but also have fun. If you just immerse yourself in work, you will easily lose enthusiasm. You might as well relax a little.

Prepare a scrapbook to collect comics, jokes and other humorous materials. Take it out and look through it from time to time every day to make yourself laugh a few times.

You can also develop some interests outside of work. Without entertainment, it is difficult to cheer yourself up.

9. No matter how busy you are, you should chat with your family. Dean Ornish, an authority on heart disease in the United States and former medical adviser to former US President Clinton, has discovered through decades of research that having an intimate relationship can prevent and slow down heart disease, and can even

Provides strong resistance to life.

No matter how colorful their outer lives are, everyone needs intimate relationships where they can open up and share their thoughts.

So no matter how busy you are, you should chat with your family every day to nourish each other's close relationship.

10. Let yourself have a good sleep. Good sleep quality is more important than the length of sleep.

A few steps can help you sleep sweeter: 1) Make the bed first and arrange the quilts and pillows to the most comfortable state.

2) Lie down in your most natural and comfortable position.

3) After lying down, take a few deep breaths to relax yourself.

Then use your senses to scan from head to toe to see which areas are tight and try to relax them.

4) If you are still thinking about work, you can use the breath counting method and imagine that when you breathe, you spit out the negative emotions, then breathe in the positive energy, and breathe back and forth several times until you feel calm.

5) Relax with all your heart and gradually fall asleep.