1. Sufficient sleep
        Studies have shown that adequate sleep can give the heart, brain, liver and other organs adequate rest, can maintain normal resistance, help resist the impact of cancer genes, and avoid various malignant tumors.
        If this is not enough to impress you, let's take a look at the effect of long-term lack of sleep on the body:
                 Long-term lack of sleep will reduce the body’s immunity, weaken the ability to resist and recover from diseases, and aggravate other diseases or induce pre-existing diseases, such as cardiovascular and cerebrovascular diseases. The proto-oncogene may also be activated, and the tumor suppressor will be weakened. , The cancer cells came.
        It is estimated that some people will say: I want to sleep, but I can't sleep~ 
        6 coups to make you fall asleep quickly:

        Go to bed, go to bed
        Most people know the principle of going to bed early and getting up early, but it is also one of the fundamental ways to improve sleep quality.
        If you occasionally go to bed late because of necessity, you should still get up on time in the morning; on weekends and holidays, you should also avoid more sleep in.
        There are many people who have enough sleep at night and still feel sleepy during the day, so they can choose to take a nap during the day. American psychology professor Dr. James Mars proposed that after a formal sleep every day, taking a 20-minute nap during the day is much better than going to bed early at night.

        Exercise in the afternoon and stretch before going to bed
        Moderate exercise can help you sleep at night, but you should try your best to choose the time in the afternoon. Some people want to use vigorous exercise before going to bed to make the body tired and sleep easily, but it is wrong.
        But it is not impossible to exercise before going to bed.
        Studies have found that doing some light exercise before going to bed can increase body temperature. When the body sweats slightly, it stops immediately. At this time, the body temperature begins to drop. When you go to bed after 30-40 minutes, you can easily enter deep sleep, thereby improving sleep quality.
        Therefore, you can choose to do some soft gymnastics and yoga exercises half an hour before going to bed to help you fall asleep.

        Eat lightly at night
        Yes, what you eat can also affect sleep! So the popular saying that you eat light meals at night also makes sense.
        Many people are used to having a good dinner, which is not good. Fat is empty in the stomach for the longest time, often more than 4 hours. Dinner is greasy, so that the digestive system is still working hard during sleep. This information is transmitted to the brain, which will cause the brain to become active and cause insomnia.
        Therefore, it is best to separate dinner and sleep 4 hours, and avoid overeating before going to bed. If you are hungry and need to eat supper, you can choose to eat easy-to-digest foods such as milk.

        Do not drink before going to bed: coffee, strong tea, and alcohol
        As we all know, coffee and strong tea contain caffeine, theophylline, etc., which are used for refreshing, so don't drink it before going to bed. In addition, caffeine has a diuretic effect in addition to refreshing. Excessive intake can increase urination and affect sleep.
        Someone said: I heard that drinking a glass of red wine to help sleep, is that okay?
        Short-term drinking does have some effect, but in the long run, the nerve center will form tolerance, and the amount of alcohol must be increased to achieve the same effect. Otherwise, the degree of insomnia will be deeper. If you don't have alcohol, you can't sleep, and if you drink less, you can't sleep. On the contrary, the more you drink, the more you become addicted.
         As for red wine, it only has more antioxidants than other wines. Apart from this, it is no different from other wines.
        Take wine to help you sleep, let's stop.

        Create a sleeping environment
        You have to pay attention to hygiene when you sleep!
        An Australian company once launched an activity to improve sleep, calling on everyone to make their beds well and remove all the messy things out of the bedroom. The initiator believes that when stepping into a messy bedroom, the emotions will become disturbed. The brain is affected by this negative energy and loses its calm and stable state of mind, and it is easy to sleep well.
        Therefore, creating a clean, quiet bedroom, away from noise, and avoiding light stimulation can also help you fall asleep. In addition, the concentration of carbon dioxide in the bedroom will also affect the function of the brain. It is best to open the doors and windows before going to bed to allow air to circulate and then close the doors and windows to sleep.

        Don't stay in bed all the time
        Many people regard the bed as an "entertainment workplace", playing mobile phones, watching TV, and reading books in bed, but this will affect sleep over time, and some people with insomnia will have insomnia symptoms that will become more energetic as soon as they lie down in bed
        Half an hour before going to bed, you can also take a hot bath, soak your feet, drink a glass of milk, etc., to establish a "sleep conditioned reflex", which is similar to the popular ritual sense now.

2. Healthy eating habits
        The word "cancer" has three mouths, and it is indispensable to eat and drink indiscriminately. As the saying goes, it is the reason that the disease comes from the mouth. To prevent cancer, you have to keep your mouth shut!
        So, how to eat well?
        This is the anti-cancer diet recommended by the American Cancer Institute:
        ① Eat less and more meals, try to be as light as possible, eat less salt-rich foods or pickled foods, and control the amount of salt in your diet to no more than 6 grams per day.
        ② Drink less or no sugary beverages, and eat less foods with high energy density, such as various desserts and high-fat meats.
        ③ Eat a variety of vegetables, fruits, whole grains and legumes. It is best to eat more than 5 kinds a day.
        ④Reduce the intake of red meat (such as beef, pork and lamb), and eat less processed meat (such as sausage, ham).
        ⑤Try not to drink alcohol. If you need to drink, the daily drinking volume of men is less than 2 alcohol units, and the daily drinking volume of women is less than or equal to 1 alcohol unit.

         Note:
        1 alcohol unit = 10 ml of pure alcohol
        10ml pure alcohol≈360ml beer, 150ml dry wine or 45ml white wine

3. Exercise regularly
        Regarding sports, let's first look at two studies:
        A long-term study of 70,000 people by the Harvard School of Public Health found that walking for more than 40 minutes a day can reduce the probability of colorectal cancer by half.
        The lack of necessary exercise can reduce the life span of a person by 3 to 5 years and increase the probability of cancer, heart disease and stroke by 25% to 50%.
        So, how is it better to exercise?
        You can choose to walk, the best way to exercise is to walk quickly (115~125 steps/min), about 3 kilometers each time. Of course, jogging, cycling, Tai Chi, etc. are also possible.
        In addition, exercise is best arranged in the afternoon or after dinner, each exercise lasts 30 to 45 minutes, not more than 1 hour, and persists 3 to 5 times a week.

4. Keep a happy mood
        As the saying goes, smile and laugh, for less than ten years, always keep a happy mood, can improve the body’s immunity, which is conducive to health and longevity; while negative emotions can cause neurological and endocrine dysfunction, reduced immunity, and a variety of physiology. And mental illness.
        In life, everyone may encounter unsatisfactory things. When the mood is bad, you should use positive methods to self-regulate:
        ①Laughter often, laughter can promote changes in the human body and improve the function of the immune and endocrine systems.
        ②Going outdoors and returning to nature will help boost mood and self-confidence. Because people who are in regular contact with nature are less angry, depressed and nervous.
        ③Listening to music can help relieve anxiety, help sleep, and enhance memory.
        ④ Get in touch with animals. Animals give people friendship and warmth, and let people have an object to talk to, thereby releasing stress.