保持健康的小贴士
A healthy lifestyle can help you thrive throughout your life. Making healthy choices isn't always easy, however. It can be hard to find the time and energy to exercise regularly or prepare healthy meals. However, your efforts will pay off in many ways, and for the rest of your life.
你可以采取以下步骤:
- Be physically active for 30 minutes most days of the week. Break this up into three 10-minute sessions when pressed for time. Healthy movement may include walking, sports, dancing, yoga, running or other activities you enjoy.
- Eat a well-balanced, low-fat diet with lots of fruits, vegetables and whole grains. Choose a diet that's low in saturated fat and cholesterol, and moderate in sugar, salt and total fat.
- Avoid injury by wearing seatbelts and bike helmets, using smoke and carbon monoxide detectors in the home, and using street smarts when walking alone. If you own a gun, recognize the dangers of having a gun in your home. 任何时候都要采取安全措施.
- 不要吸烟,如果你吸烟就戒烟. 向你的医疗保健提供者寻求帮助. 加州大学旧金山分校的 烟草教育中心 offers smoking cessation and relapse prevention classes as well as doctor consultations for smokers trying to quit.
- Drink in moderation if you drink alcohol. Never drink before or while driving, or when 怀孕了.
- Ask someone you trust for help if you think you might be addicted to drugs or alcohol.
- Help prevent sexually transmitted infections (STIs) and HIV/AIDS by using condoms every time you have sexual contact. Condoms aren't 100 percent foolproof, so discuss STI screening with your provider. Birth control methods other than condoms, 比如药片和植入物, 并不能保护你免受性传播感染或艾滋病毒的侵害.
- Brush your teeth after meals with a soft or medium bristled toothbrush. Also brush after drinking and before going to bed. 每天使用牙线.
- Stay out of the sun, especially between 10 a.m. 还有3p.m. when the sun's harmful rays are strongest. You are not protected if it is cloudy or if you are in the water — harmful rays pass through both. Use a broad spectrum sunscreen that guards against both UVA and UVB rays, with a sun protection factor (SPF) of 15 or higher. Select sunglasses that block 99 to 100 percent of the sun's rays.
保持健康观
如今的女性生活忙碌,要求很高. You may feel pulled in different directions and experience stress from dealing with work, 家庭及其他事宜, 留给自己的时间很少. Learning to balance your life with some time for yourself will pay off with big benefits — a healthy outlook and better health.
你可以采取以下步骤:
- 与家人和朋友保持联系.
- 十大赌博靠谱网络平台你的社区.
- Maintain a positive attitude and do things that make you happy.
- 保持你的好奇心. Lifelong learning is beneficial to your health.
- Healthy intimacy takes all forms but is always free of coercion.
- Learn to recognize and manage stress in your life. Signs of stress include trouble sleeping, frequent headaches and stomach problems; being angry a lot; and turning to food, 药物和酒精可以缓解压力.
- Good ways to deal with stress include regular exercise, healthy eating habits and relaxation exercises, 比如深呼吸或冥想. Talking to trusted family members and friends can help a lot. Some women find that interacting with their faith community is helpful in times of stress.
- 保证充足的睡眠和休息. Adults need around eight hours of sleep a night.
- Talk to your health care provider if you feel depressed for more than a few days; 抑郁症 is a treatable illness. Signs of 抑郁症 include feeling empty and sad, 经常哭, 对生活失去兴趣, 以及死亡或自杀的想法. If you or someone you know has thoughts of suicide, get help right away. 拨打911,当地危机中心或 (800)自杀.
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.