Healthy Lifestyles, Healthy Outlook
Healthy Lifestyles
健康的生活方式可以帮助你在人生旅途中茁壮成长. 做出健康的选择并不总是那么容易——很难找到时间和精力定期锻炼或准备健康的膳食. 然而,你的努力会在很多方面得到回报,并且会在你的余生中得到回报.
Steps you can take:
- Be physically active for 30 minutes most days of the week. 如果时间紧迫,可以将其分成3个10分钟的时间段. 健康的运动包括散步、运动、跳舞、瑜伽或跑步.
- Eat a well-balanced, low-fat diet 多吃水果、蔬菜和全谷物. Choose a 低饱和脂肪和低胆固醇的饮食, and moderate in sugar, salt and total fat.
- Avoid injury by wearing seatbelts and bike helmets, 在家里使用烟雾和一氧化碳探测器, and using street smarts when walking alone. 如果你有枪,要意识到家里有枪的危险. Use safety precautions at all times.
- Don't smoke, and quit if you do. Ask your health care provider for help. UCSF offers a smoking cessation program.
- If you drink alcohol, drink in moderation. Never drink before or when driving, or when pregnant.
- Ask someone you trust for help 如果你认为你可能对毒品或酒精上瘾.
- Help prevent sexually transmitted infections (STIs) and HIV/AIDS 每次发生性接触时都要使用避孕套. 请记住,避孕套不是百分之百万无一失的,所以和你的十大赌博平台排行榜讨论性病筛查. Birth control methods other than condoms, such as pills and implants, won't protect you from STIs or HIV.
- Brush your teeth 饭后用软毛或中等刚毛牙刷. Also brush after drinking, before going to bed. Use dental floss daily.
- Stay out of the sun, especially between 10 a.m. and 3 p.m. when the sun's harmful rays are strongest. 如果是阴天或者你在水里,不要认为你是安全的, as harmful rays pass through both. 使用广谱防晒霜,防止UVA和UVB射线, 防晒系数(SPF)为15或更高. 选择能阻挡99%到100%太阳光线的太阳镜.
Healthy Outlook
你可能会感到被拉向不同的方向,并且在处理工作时感到压力, family and other matters, leaving little time for yourself. 学会平衡你的生活和一些属于自己的时间会给你带来很大的好处——一个健康的前景和更好的健康.
Steps you can take:
- Stay in touch with family and friends.
- Be involved in your community.
- 保持积极的态度,做让自己开心的事.
- Keep your curiosity alive. Lifelong learning is beneficial to your health.
- Healthy intimacy takes all forms but is always free of coercion.
- 学会识别和管理生活中的压力. Signs of stress include trouble sleeping, frequent headaches and stomach problems; being angry a lot; and turning to food, drugs and alcohol to relieve stress.
应对压力的好方法包括定期锻炼, healthy eating habits, 还有放松练习,比如深呼吸或冥想. 与值得信赖的家人和朋友交谈会有很大帮助. 一些女性发现,与她们的信仰团体互动在压力时期很有帮助. - 充足的睡眠和休息——成年人每晚需要大约8小时的睡眠.
- 如果你感到沮丧超过几天,和你的医疗保健提供者谈谈. Depression is a treatable illness. 抑郁症的症状包括感到空虚和悲伤, crying a lot, loss of interest in life, and thoughts of death or suicide. 如果你或你认识的人有自杀的想法,立即寻求帮助. 拨打911,当地危机中心或(800)suicide.
加州大学旧金山分校健康医学专家已经审查了这些信息. 它仅用于教育目的,并不打算取代您的十大赌博平台排行榜或其他医疗保健提供者的建议. 我们鼓励您与您的供应商讨论您可能遇到的任何问题或疑虑.