有助抗衰老的5个好习惯

<p style="LINE-HEIGHT: 3em"><span style="FONT-FAMILY: 宋体; FONT-SIZE: 20px"><span style="LINE-HEIGHT: 0px; FONT-FAMILY: 宋体"></span> </span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline">来源：互联网</span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: Calibri; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">    1. </span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">该睡就睡</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">　　许多人已经有了根深蒂固的观点，那就是每天</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Calibri; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">8</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">小时睡眠才是对身体最好的。事情并不完全是这样，因为睡眠质量也有好坏之分。</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline">　　如果你需要闹钟才能起床，每天白天都需要打个盹，看书或看电影时会睡着或打瞌睡，都可能表明你没有高质量的睡眠。</span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline">　　此时，建议你可以选择沉思、瑜伽等呼吸运动帮助入睡。同时，保持睡眠环境黑暗而安静。</span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline">　　要记住，认真感觉自己的身体状况，当身体发出需要休息的信号时，一定要上床睡觉。</span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: Calibri; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline"> </span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">　　</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Calibri; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">2. </span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">慢吸快呼</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline">　　这不仅指控制吸烟和预防哮喘，任何影响呼吸的因素都会对健康和寿命造成负面影响。你的呼吸也会影响到身体的其他生理功能，比如血压、心率、血液循环、体温等。</span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">　　学会呼吸的第一步就是放松腹部的肌肉。当腹部肌肉放松之后，最重要的就是给自己足够的时间，以恰当的方式把气体呼出来。例如，做到吸气的长度是呼气长度的</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Calibri; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">2</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">倍。</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: Calibri; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline"> </span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">　　</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Calibri; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">3. </span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">学会加餐</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline">　　研究显示，不吃大餐对身体健康是很重要的。所以，你应该学会加餐。</span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">　　首先，要了解自己的饥饿状态，每</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Calibri; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">2~3</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">个小时，吃一小顿饭。如果是外出吃晚餐，那么就吃一半，把剩下的带回家，作为稍后的夜宵。其次，多食用鱼类，且要选择较小的鱼类，比如野生或有机的鲑鱼、新鲜的沙丁鱼等。</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">　　不要忘记富含纤维素的食物。每天摄入</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Calibri; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">25</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">克纤维素食物，如全小麦食物、全燕麦食物、糙米饭等。其他富含纤维素的还包括豆类、坚果、水果等。</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">　　每天补充复合维生素，尤其要重视维生素</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Calibri; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">D</span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">的补充。此外，葡萄汁和红酒中的白藜芦醇，以及鱼油都对身体健康十分有益。</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: Calibri; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline"> </span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">　　</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Calibri; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">4. </span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">感情交流</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline">　　最重要的一点，是学会如何表达自己的感情，告诉周围的人，你爱他们。同时，订阅一本有关爱心的杂志。当你感到悲伤时，可以翻开这本书看看，就会觉得事物变得美好起来，压力也就会随之消失。</span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline">　　此外，也可以通过改变环境达到缓解压力的效果，如在周围放一些漂亮的植物，在墙上挂自己喜欢的艺术作品等。</span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"><span style="FONT-VARIANT: normal; FONT-FAMILY: Calibri; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline"> </span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">　　</span><span style="FONT-VARIANT: normal; FONT-FAMILY: Calibri; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">5. </span><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 21px; VERTICAL-ALIGN: baseline">随音乐起舞</span></span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline">　　有节奏的运动比随意的运动对身体更有益处，当身体按照音乐节奏运动时，心跳、呼吸也都能在优美的韵律中得到统一。</span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: 宋体; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline">　　把跳舞自然地融入生活中是件很容易的事，比如你可以随着音乐锻炼身体，或者配合着音乐在卧室中扭动身体。像这样的“跳舞”每周至少需要两次。</span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-SIZE: 20px"> </span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: Calibri; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline"> </span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: Calibri; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline"> </span></p><p style="PAGE-BREAK-AFTER: auto; TEXT-JUSTIFY: inter-ideograph; TEXT-ALIGN: justify; PAGE-BREAK-BEFORE: auto; LINE-HEIGHT: 3em; TEXT-INDENT: 0px; DIRECTION: ltr; TEXT-AUTOSPACE: ideograph-numeric; VERTICAL-ALIGN: auto"><span style="FONT-VARIANT: normal; FONT-FAMILY: Calibri; COLOR: windowtext; FONT-SIZE: 20px; VERTICAL-ALIGN: baseline"> </span></p><p></p>