Don’t be fooled by high blood lipids! These key steps are crucial.

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When it comes to hyperlipidemia, many people’s first reaction is “only overweight people get it” or “if you don’t feel sick, you’re fine.” It’s precisely these common misconceptions that allow hyperlipidemia to quietly become a “silent killer” of cardiovascular and cerebrovascular health. In reality, regardless of weight, anyone can be targeted by hyperlipidemia. Avoiding these misconceptions and adopting scientific management are key to safeguarding your health.

Many firmly believe hyperlipidemia is an “exclusive disease” of the obese. This is the most common misconception: while overweight individuals are indeed more prone to elevated triglycerides, many slender people also experience abnormally high levels of low-density lipoprotein (LDL, or “bad” cholesterol). The root cause lies in dietary lipid intake, which profoundly impacts blood lipid levels. Long-term consumption of foods high in saturated fats and cholesterol can elevate lipid levels by 10%–25% compared to average individuals, regardless of body size. Beyond this, five common misconceptions about hyperlipidemia exist in daily life—misconceptions that almost anyone can fall prey to.

01 Five Common Misconceptions About High Cholesterol: How Many Apply to You?

Misconception 1: High blood lipids always cause noticeable symptoms
The vast majority of patients with hyperlipidemia experience no symptoms such as dizziness, discomfort, or abnormal physical signs. It can only be detected through blood tests. Only a very small number of patients with familial hypercholesterolemia develop xanthomas on the skin. Feeling fine ≠ no risk—regular blood tests are the reliable approach.

Misconception 2: Slightly elevated blood lipids aren’t worth worrying about
Never overlook mildly elevated blood lipids. Hyperlipidemia is a major risk factor for coronary heart disease and stroke, especially elevated LDL cholesterol, which directly contributes to atherosclerosis. Extensive research confirms that effectively lowering cholesterol significantly reduces the risk of coronary heart disease. Early intervention means early risk mitigation.

Misconception 3: High triglycerides are solely caused by excessive meat and oil consumption
While limiting fatty foods is important, the real culprits behind elevated triglycerides are often overlooked: excessive alcohol consumption, refined grains like white rice and flour, sugary drinks and desserts, lack of exercise, and unstable blood sugar control. High triglycerides can easily trigger acute pancreatitis and accelerate vascular hardening, posing greater risks than commonly perceived.

Misconception 4: Fish oil supplements lower blood lipids and protect blood vessels
Fish oil supplements only moderately reduce triglycerides, have no effect on cholesterol, and do not lower the risk of cardiovascular events. Statin medications, not supplements, effectively inhibit cholesterol synthesis and reduce mortality from coronary heart disease and stroke.

Misconception 5: High Blood Lipids Don’t Preclude Drinking Strong Coffee or Tea
Individuals with elevated blood lipids should avoid long-term, heavy consumption of coffee and strong tea. The caffeine in these beverages stimulates the nervous and cardiovascular systems, causing increased blood pressure and heart rate. For those already at risk of atherosclerosis, prolonged consumption may accelerate vascular disease progression and heighten coronary heart disease risk.

02 Managing High Cholesterol: Eat Right and Take Action to Stabilize It

Managing high blood lipids always starts with diet and lifestyle changes, supplemented by medication when necessary. Different types of hyperlipidemia require vastly different dietary approaches.

· For primarily elevated cholesterol: Strictly limit cholesterol and saturated fats, keeping daily cholesterol intake below 300mg. Avoid high-cholesterol foods like organ meats and fatty cuts of meat.

· Predominantly elevated triglycerides: Reduce sugar, oil, and refined grains (white rice/flour). Control total calories while increasing whole grains and prioritizing plant-based proteins like legumes.

· Elevated cholesterol and triglycerides: Adhere to a low-fat, low-cholesterol, low-saturated-fat, low-sugar diet. Appropriately increase high-quality protein and unsaturated fatty acids.

Additionally, be sure to consume ample vegetables, fruits, and whole grains rich in dietary fiber. Dietary fiber promotes cholesterol excretion and helps lower blood lipid levels. Combined with regular exercise, smoking cessation, limited alcohol consumption, and avoiding late nights, blood lipids can gradually return to a safe range.

Post-Holiday Diet Guide: Avoid High-Fat Foods, Eat Healthily

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During the Spring Festival, rich, fatty, and heavily salted dishes are always a staple on the dinner table. While these foods are temptingly aromatic, they hide extremely high fat content. For many people, the weight gain, digestive discomfort, and drowsiness experienced over just a few days of celebrations stem fundamentally from the physical burden of high-fat diets.

Many people lack a clear understanding of what constitutes a “high-fat diet,” but the criteria are straightforward. For adults, fat intake should account for 20% to 30% of daily calories, totaling approximately 50g to 80g—including both the natural fats in foods and cooking oils. Once fat contributes more than 40% of caloric intake, it qualifies as a high-fat diet. Diets like the ketogenic diet can push fat intake as high as 70%, posing significant long-term risks for most individuals.

01 The Dangers of a High-Fat Diet

The cardiovascular system bears the brunt of the damage. A long-term high-fat diet causes lipids in the blood to continuously deposit on blood vessel walls, forming atherosclerotic plaques that gradually narrow and block arteries. Mild cases may result in dizziness and fatigue, while severe cases can trigger acute myocardial infarction, organ ischemia and hypoxia, or even sudden death. Cases of cardiovascular and cerebrovascular issues triggered by overeating during the holiday season are not uncommon.

A high-fat diet also severely damages the gastrointestinal tract. High-fat foods digest slowly and linger longer in the stomach, stimulating excessive gastric acid secretion. This can easily lead to acid reflux and bloating while disrupting the balance of gut microbiota. More alarmingly, long-term high-fat diets increase the risk of colorectal cancer by 2 to 3 times. Indulging in excessive eating and drinking during the holidays actually plants hidden dangers for your digestive system.

At the same time, high-fat diets directly disrupt human metabolism, triggering obesity, diabetes, fatty liver disease, gallstones, and other issues. The liver and gallbladder are the core organs for fat metabolism. Excessive fat intake causes cholesterol levels to spike, forming gallstones, and sustained overload can damage liver function. Data shows that when fat accounts for over 30% of energy intake, the incidence and mortality rates of coronary heart disease rise significantly.

Many are unaware that high-fat diets can also make the brain “sluggish.” Saturated fatty acids reduce the transport capacity of the blood-brain barrier, leading to insufficient glucose supply to the hippocampus and cerebral cortex. This manifests as poor concentration, slow reactions, and drowsiness—explaining why many feel sleepy and mentally foggy after a heavy meal.

Given these significant risks, the goal isn’t to eliminate fats entirely, but to learn how to choose and consume them wisely. The key distinction lies in fatty acids, categorized as saturated or unsaturated. Saturated fats, primarily found in animal sources, can elevate cholesterol when consumed excessively. Unsaturated fats, abundant in plants and fish, are generally more beneficial for health.

02 How to Eat Healthily

After the holidays, consider these dietary adjustments for healthier eating: Prioritize deep-sea cold-water fish like salmon, tuna, and sardines, which are rich in Omega-3, DHA, and EPA. These provide high-quality protein while reducing inflammation and protecting joints. Swap lard for olive oil or coconut oil in cooking. Olive oil is rich in monounsaturated fats that protect the heart and lower blood pressure, while coconut oil helps boost immunity and is more suitable for daily cooking. For those aiming to lose or manage weight, incorporate more avocados into your diet. They pair well with salads and meats, are rich in healthy fats that support heart health, and can promote fat metabolism.

Fat is an essential energy source for the human body. Completely avoiding it can lead to fatigue and malnutrition. However, the type and amount of fat you consume directly determine whether it nourishes or harms your body. The Spring Festival is a time for family reunions and relaxation, not an excuse to indulge excessively. Choose one less serving of heavy oils and meats, opt for one more portion of quality fats, avoid overeating and gluttony—this is the key to enjoying your meals and living with peace of mind.

Start the new year with healthy eating. Don’t let high-fat diets deplete your body’s reserves.

Eat well, drink well, and stay slim—here’s your ultimate food guide.

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The core of healthy eating isn’t about “cutting things out entirely,” but rather “eating smart.” Just as you manage cravings during fat-loss phases, it’s about striking a balance—neither punishing yourself nor giving in completely. Master these principles, and you can enjoy festive treats while maintaining your figure.

01 Reject Blind Indulgence

The festive feasts during Chinese New Year aren’t just one meal—they’re a continuous parade from New Year’s Eve to the Lantern Festival. The biggest pitfall is treating every meal as an “indulgence feast,” eating without restraint at every sitting. Even those in a calorie deficit during fat-loss phases and maintaining regular exercise can’t withstand daily high-fat, high-sugar intake. For ordinary people who lack regular exercise, it’s even more challenging.

The key is knowing when to stop: At gatherings, sample a bite of each dish to satisfy your taste buds’ craving for festive flavors, but never eat until you’re stuffed. When faced with fried meats, desserts, and candies—those calorie bombs—take just a small taste. Don’t let deliciousness carry you away.

02 Scientific Dietary Pairing

Throughout the year, our tables are often laden with high-carbohydrate, high-fat dishes like braised meats, fried foods, glutinous rice desserts, and refined grains. Consuming these foods alone leads to rapid absorption of carbohydrates and fats, causing significant blood sugar fluctuations and making it easier for excess calories to be stored as fat.

This is where fat-reduction dietary pairing techniques come in handy: When enjoying desserts or fried foods, pair them with ample lean meats, fish, or shellfish—high-protein ingredients—alongside leafy greens, mushrooms, and tofu products rich in dietary fiber. Protein enhances satiety, while dietary fiber slows the absorption of carbohydrates and fats, reducing sharp spikes and drops in blood sugar. This approach minimizes the impact of high-calorie foods on your figure, promotes more balanced nutrition, and makes meals more comfortable to enjoy, preventing indigestion and bloating.

03 Avoid the Broken Window Effect

Everyone has cravings and a tendency to be lazy. During the holidays, it’s easy to fall into the mindset of “it’s a rare treat,” thinking that after eating a piece of cake, “since I’ve already had some, I might as well have some fried chicken too.” This often leads to completely letting go of self-control and falling into a state of binge eating. This is the “broken window effect” in eating habits—a small indulgence becomes an excuse to break dietary principles.

Truthfully, enjoying an occasional dessert or bite of fried food is perfectly fine—don’t abandon yourself over a single “exception.” Remember: occasional high-calorie intake won’t instantly ruin your figure. What truly causes weight gain is adopting a careless attitude toward eating after one indulgence. Simply return to your normal eating rhythm afterward—cut back on snacks, opt for lighter ingredients—and you’ll quickly restore your calorie balance.

04 Saying Goodbye to Rigid Control

Many people gain weight after the holidays not because of a few reunion dinners, but because they impose overly rigid dietary restrictions on themselves during the New Year period. They either stubbornly resist high-calorie foods, suppressing their taste buds’ desires, or completely abandon self-control once they break their rules. Just as overly strict meal plans during fat-loss phases often lead to failure, New Year dietary management should align with your actual lifestyle.

There’s no need to force yourself to eat strict weight-loss meals, nor should you reject all delicious foods out of fear of gaining weight. Simply adjust based on your actual situation: Those who exercise regularly can moderately indulge during gatherings, as long as they avoid overeating. Those who lack daily exercise should focus on eating more vegetables and protein while minimizing refined carbohydrates and fried foods. Even if you occasionally overindulge, there’s no need to stress. Gradually resume your normal eating and exercise routine after the holidays, and your figure will naturally return to its healthy state.

Enjoy your meals without the burden of weight anxiety—that’s the ideal approach to New Year’s dining. May you savor all the festive flavors during family reunions while maintaining your figure. Here’s to a year filled with delicious food, smooth sailing in all endeavors, and a worry-free physique!

A balanced diet is the true path to wellness!

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The Spring Festival celebrations don’t truly end until after the Lantern Festival. During the holiday season, family feasts and gatherings follow one after another, with an abundance of chicken, duck, fish, meat, desserts, and snacks. It’s easy to fall into a cycle of overindulgence. After the holidays, mild symptoms may include bloating and indigestion, while more severe consequences can be rapid weight gain and gastrointestinal discomfort. In reality, eating well during the New Year doesn’t mean eating excessively. By mastering practical tips on “what to eat and how to eat,” you can savor festive flavors while maintaining your health. Keep this guide to sensible holiday eating handy.

01 Balance your meals and reduce heavy oils and salt.

To eat sensibly, first adhere to dietary principles and avoid blindly showing off meals. Keep these three key points in mind: balanced combinations, eating until 70% full, and reducing heavy oils and salt. Holiday meals often become unbalanced, typically featuring excessive meat and insufficient vegetables. Aim for a ratio of “1 meat, 2 vegetables, 1 staple food” per meal. For meat dishes, prioritize lean cuts like steamed, boiled, or lightly braised pork, fish, shrimp, chicken, or duck. Reduce intake of red-cooked, fried, or braised meats. as these dishes contain excessive fat and salt, which can strain the digestive system and blood vessels when consumed in excess over time. For grains, diversify beyond refined rice and wheat flour by incorporating whole grains, corn, sweet potatoes, and other options. This boosts dietary fiber intake, slows blood sugar spikes, and enhances satiety.

02 Master the Proper Way to Eat

Master the “right way to eat” and let your stomach enjoy the holidays stress-free. Many people tend to start with meat dishes and drinks before moving on to vegetables and staples during gatherings, a sequence that easily leads to overeating. The proper sequence is: Start with a bowl of light soup (like winter melon or mushroom soup) to awaken your digestive system. Then eat vegetables to replenish dietary fiber and prepare your stomach. Next, enjoy meat dishes for moderate intake of high-quality protein. Finally, finish with grains to wrap up the meal and satisfy your hunger. This order effectively controls portion sizes, prevents irritation from eating greasy foods on an empty stomach, and reduces indigestion and bloating.

Mastering the details of “how to eat” helps avoid hidden health pitfalls. First, control eating speed. Avoid wolfing down food during gatherings. Chewing slowly and thoroughly allows you to savor flavors while giving your brain sufficient signals of fullness. Aim for 20-30 chews per mouthful to prevent overeating. Second, avoid “seamless” snacking. Many people keep snacks within reach during the holidays, immediately reaching for candies, nuts, or pastries after meals, leading to excessive calorie intake. It’s advisable to maintain a 3-4 hour gap between meals. Opt for plain nuts or fresh fruit as snacks, controlling portion sizes each time to avoid overindulging in sweets or fried treats.

03 Pay attention to balancing diet and sleep patterns.

Also pay attention to pairing beverages with your schedule to support balanced eating. During the holiday season, minimize consumption of sugary drinks, strong tea, and high-proof spirits. Sugary beverages can lead to weight gain and blood sugar fluctuations, strong tea may impair nutrient absorption, and high-proof spirits can irritate the stomach and liver. Opt instead for plain water, lightly brewed tea, or porridge made from whole grains. Additionally, avoid staying up late, as it disrupts digestive rhythms and exacerbates indigestion. Maintaining a regular sleep schedule is essential for keeping your digestive system functioning properly.

The true meaning of the New Year lies in family reunions and heartwarming feasts, not in overindulgence that compromises health. Balanced eating isn’t about deprivation; it’s about savoring delicious food while practicing moderation, balance, and scientific eating habits. May everyone enjoy the festive season with good food and drink while safeguarding their health. Experience the warmth of the New Year celebrations with a light, comfortable body, and kick off the new year in a healthy, vibrant state.

The Ins and Outs of Weight Loss: Diet or Exercise—Which Will You Choose?

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Is exercise or diet the key to weight loss? To answer this question, we must examine the factors contributing to obesity and understand the significance of both diet and exercise.

01 Overweight and carrying too much extra fat?

Excluding obesity caused by factors such as medication or illness, the primary cause of ordinary obesity lies in an imbalance of calorie intake. The relationship between the calories we consume daily and the calories our bodies require to function determines whether our weight increases or decreases.

Therefore, from a weight loss perspective, whether we focus on “watching what we eat” or “getting active,” the key lies in ensuring our daily calorie intake falls below our body’s energy requirements. So, when aiming to create a calorie deficit, which is more important—diet or exercise?

02 Are fat-burning meals on the market effective?

Humans naturally expend a significant amount of energy daily, and consuming food to replenish that energy is essential for sustaining life. When the energy we take in is less than what we burn, weight loss occurs naturally. Scientifically speaking, we can achieve weight loss simply by consuming calories in a scientifically sound manner—there’s no need to sweat buckets at the gym. Therefore, most commercially available weight-loss meals are perfectly fine, provided the manufacturers aren’t pulling any tricks.

However, some individuals, driven by the pursuit of rapid weight loss, resort to extreme dieting. They completely overlook the fact that our bodies also require essential nutrients. Insufficient nutritional intake can lead to serious health issues, making it a case of losing more than you gain. Mild consequences include chronic fatigue, while severe cases may result in anorexia or depression. Therefore, when choosing dietary approaches for weight loss, it is crucial to maintain moderation. Do not risk your health lightly.

03 The Significance of Exercise for Weight Loss

As we mentioned earlier, suppressing the innate human desire for food is difficult. Most people cannot resist the temptation of delicious food. The significance of exercise lies in its ability to increase our daily calorie expenditure and accelerate our body’s energy consumption. Currently, exercise is the only proven method. While exercising, we must avoid overeating. When examining calorie expenditure itself, it is essential to maintain the original dietary foundation. If we increase food intake while adding exercise, our bodily functions will remain unchanged, and our weight loss goals will remain unfulfilled.

We should incorporate a variety of exercise routines to prevent our bodies and muscles from developing fixed patterns. Scientific exercise not only aids weight loss but also enhances overall physical fitness. Overall, the benefits far outweigh the drawbacks. As long as we master the correct exercise methods, we need not worry about exercise causing harm.

04 Exercise or Diet: Which Would You Choose?

Ultimately, personal happiness matters most. As long as you’re healthy, maintaining your current state is perfectly fine. However, if obesity is affecting your health, then decisively combine dietary control with scientifically sound exercise. Regardless of the method chosen, our goal in weight loss should always be health—not an excessive pursuit of “thinness.”

Throughout our weight loss journey, both diet and exercise play crucial roles. We can tailor our approach to suit our individual needs. Similarly, no matter the method chosen, persistence is paramount. Only through consistent effort can we achieve the results we desire.

What can middle-aged and elderly people do when feeling down? Why not try this approach?

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Emotional fluctuations such as joy, anger, sorrow, fear, and fright are all intrinsically linked to the five major organs and six viscera. Therefore, improving one’s mood can be highly beneficial for middle-aged and elderly individuals experiencing a gradual decline in physical health.

01 The Importance of Improving One’s Mood

As middle-aged and elderly individuals experience declining physical functions and changes in brain activity, the synthesis and metabolism of neurotransmitters in the central nervous system weaken. This leads to reduced sensory perception, impaired consciousness, slowed reactions, and difficulty concentrating. Poor mental health not only affects organ function but also impacts skin health, causing dark spots, wrinkles, and accelerating skin aging. If it begins to affect physical health, it should sound an alarm for heightened vigilance.

The impact of mood on physical health is undeniable. A relaxed and joyful state of mind not only revitalizes us but also promotes blood circulation throughout the body, enhances disease resistance, and contributes to overall well-being. It reduces the risk of common health issues in middle-aged and elderly individuals and helps maintain a positive attitude toward new experiences.

02 Exercise to Improve Mood

For middle-aged and elderly individuals, exercise is an excellent way to improve mood. Moderate-intensity exercise promotes the release of a peptide substance called endorphins, which can induce feelings of pleasure and excitement.

Exercise also serves as a distraction. It increases neurotransmitters, triggering feelings of pleasure. It allows for the timely release of negative emotions, enhances the experience of accomplishment, and fosters positive, uplifting moods. Post-workout benefits include a strengthened immune system and increased energy to pursue favorite activities.

03 Sports Suitable for Middle-Aged and Elderly Individuals

Regulating your mood through aerobic exercise—such as running, walking, playing basketball, or swimming—can be highly effective. On one hand, exercise helps prevent osteoporosis in middle-aged and elderly individuals; on the other, it allows participants to experience the joy derived from physical activity.

Take running, for instance. Regular running offers numerous health benefits. Running is an aerobic exercise that not only promotes blood circulation but also enhances cardiovascular function. It can also help eliminate harmful substances and toxins from the body to some extent.

During the sweltering summer, swimming is the most suitable exercise for the elderly. Water’s buoyancy reduces a person’s weight to just 10% of their actual body weight, allowing seniors to move effortlessly in the water without exerting much force. Swimming not only strengthens core muscles but also minimizes the risk of injury from falls during exercise. For seniors whose balance declines with age, swimming effectively reduces the likelihood of falls.

Finally, safety must be prioritized when middle-aged and elderly individuals swim.

 

Yoga Moves for an Elegant Swan Neck

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A woman’s neck is like her “rings of age” — it can easily reveal her true age — yet neck care is often just a small part of our daily routine.
Today, I’ll teach you some yoga poses that are especially effective for beautifying the neckline, helping you develop an elegant swan neck sooner!
01 Fish Pose ​
Breathing & frequency:Practice with abdominal breathing, 3 repetitions.
Steps:​
  1. Lie flat on a mat, legs together, knees straight, toes pointing away, hands resting at your sides.
  2. Bend your elbows, press firmly into the floor, and lift your head, chest, and abdomen so your back arches. Relax your chest, gently tilt your head back and let it drop back toward the floor.
  3. Shift your weight onto your elbows, breathe deeply, and expand your chest and belly. Focus your mind on the neck, feeling the stretch in the chin, neck, and chest muscles.
  4. To return, slowly lift your head, lower your back to the floor, then roll your shoulders to release tension.

02 Plow Pose ​
Breathing & frequency:Abdominal breathing, 3 repetitions.
Steps:​
  1. Lie flat on your back, hands at your sides, palms down. Breathe calmly 35 times to relax. Legs together, knees straight, press your palms into the floor, engage your abdominal muscles, and lift your legs until they form a right angle with your torso.
  2. Extend your legs backward over your head. Lightly hold your hips with your hands so your buttocks and lower back lift off the floor.
  3. Continue lowering your legs until your toes touch the floor behind you. Bend your elbows, support your weight with your upper arms, and place your hands on your waist, fingers pointing up. Hold for 5–10 breaths. Return your hands to your sides, extend your legs, and slowly lower your hips back to the floor.

03 Neck Circles​
Neck circles work all the muscles of the neck, helping prevent sagging and beautify the neck curve.
Breathing & frequency:Abdominal breathing, 3 repetitions.
Steps:​
  1. Sit cross-legged, spine straight. Join your thumbs, overlap the other four fingers, lower your head, and relax your whole body.
  2. Use your neck to slowly draw your head in a circle to the right, without shrugging your shoulders.
  3. After reaching the limit to the right, rest for 10 seconds, then repeat in the opposite direction.
04 Neck Extension​
This pose fully stretches the front and back neck muscles, helps reduce excess fat at the front and back of the neck, and shapes a beautiful neckline.
Breathing & frequency:Abdominal breathing, 2 repetitions.
Steps:​
  1. Sit with legs apart, spine straight, arms at your sides.
  2. Bend your knees, draw your calves inward, bring the soles of your feet together. Bend your elbows, place your hands on your knees, and keep your spine upright.
  3. Inhale and lower your head, feeling the breath flow through your body.
  4. Exhale and slowly round your spine forward from the base, bending your torso ahead.
  5. Inhale and slowly lift your upper body, tilt your head back, stretching the front neck muscles.
Tip:​ The neck and spine are relatively vulnerable in this pose, so control your strength carefully to avoid injury.

Why Can’t You Keep Running? Here’s How to Make It Feel Easier

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Running, as one of the most common and accessible forms of exercise, is something many people struggle to keep up for more than a few minutes. If you want to run farther and longer, running rhythm​ is the key! So, how do you master the right rhythm?
01 Coordinate Arm Swing with Leg Movement​
Arm swing has a major influence on developing a sense of running rhythm. Just like in everyday walking, if you swing your arms so that the left arm moves forward as the right leg steps forward (and vice versa), your steps become more regular and stable. A very small number of people swing their arms “in step” with the same-side leg — this is incorrect. Others don’t swing their arms at all, keeping them straight and pressed tightly to the sides, which does nothing to improve running efficiency.
The correct arm action:
  • Left arm corresponds to right leg, right arm to left leg.
  • Keep elbows bent at about 90° and let the arms hang naturally at the sides of the torso.
  • Swing arms back and forth as you run.
  • Adjust swing amplitude according to leg stride: larger strides mean larger arm swings; faster leg turnover means faster arm swings.
    When upper and lower limbs work together in sync, the rhythm naturally emerges.
02 Match Breathing to Leg Cadence​
Breathing differs between jogging and sprinting because energy consumption — and thus oxygen demand — is higher when running fast. During jogging, energy use is lower and oxygen needs are smaller. Therefore, breathing should match the demands of your pace:
  • Sprinting → high‑frequency breathing (e.g., one breath in and one out per step, or two steps inhale, one step exhale).
  • Jogging → low‑frequency breathing (e.g., three steps inhale, one step exhale if speed is slow).
    Rapid inhalation can cause air to rush into the nasal cavity, throat, and trachea, sometimes leaving the mouth and throat dry; exhalation has no such drawback, so you can fully expel waste air from the lungs within one step. Let leg cadence drive breathing rate, and let breathing rhythm guide leg rhythm.
03 Use the Thighs to Drive Stride Frequency​
Some runners push their legs forward mainly with the lower leg, barely using the thighs. This leads to several problems: small stride length, quick fatigue, and no sense of rhythm.
The correct method:
  • Power comes from the thighs — lift them high to drive the lower legs forward.
  • This lets the thighs control stride rhythm, increases stride length, and lets you run faster and more easily.
    During running, the key point of force application is the thigh; once the thigh is lifted properly, speed can be maintained effortlessly.

So, when running, don’t just envy others’ long legs. With a good sense of rhythm tailored to yourself, you can also complete runs comfortably and smoothly.

What to Do If Middle-Aged and Older Adults Feel Down? Try This Method

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The emotional states of joy, anger, sadness, fear, and surprise in the human body are closely linked to the five internal organs and six viscera. Therefore, improving mood can be very beneficial for middle‑aged and older adults whose physical condition is gradually declining.
01 The Importance of Improving Mood​
As middle‑aged and older adults experience a decline in bodily functions and changes in brain function, the synthesis and metabolism of neurotransmitters in the central nervous system weaken. This leads to reduced sensory ability, poorer awareness, slower reactions, and difficulty concentrating. Poor mood not only affects internal organs but can also harm skin health, causing pigmentation, wrinkles, and accelerated aging. If it starts to affect the body, it’s even more important to take notice and act promptly.
The impact of mood on physical health is very clear. A relaxed and cheerful state of mind can refresh the spirit, promote whole‑body blood circulation, boost disease resistance, and contribute to overall health. It can also help reduce the risk of sudden onset of common illnesses in middle‑aged and older adults, and maintain a positive attitude toward new experiences.
02 Exercise to Improve Mood​
For middle‑aged and older adults, exercise is an excellent way to lift mood. Moderate‑intensity exercise can stimulate the release of a polypeptide substance — endorphins​ — which gives people feelings of pleasure and excitement.
Exercise also helps shift attention away from negative thoughts, increases neurotransmitter levels to produce a sense of well‑being, allows negative emotions to be released in a timely manner, enhances the sense of achievement, and fosters positive emotions. After exercising, immunity improves and there is more energy for enjoyable activities.
03 Suitable Exercises for Middle‑Aged and Older Adults​
Low mood can be regulated through aerobic exercise, such as running, walking, playing basketball, swimming, etc. On one hand, exercise helps prevent osteoporosis in middle‑aged and older adults; on the other hand, it lets participants enjoy the pleasant sensations that come from being active.
Take running as an example: regular running offers many benefits for health. Running is an aerobic activity that helps improve blood circulation, strengthens cardiorespiratory function, and assists in expelling harmful substances and toxins from the body.
On hot summer days, the most suitable exercise for seniors is swimming. For older adults, swimming is an ideal form of exercise. Thanks to water’s buoyancy, a person’s effective weight in the water is only about 10% of their body weight, so seniors can move without using much force. Swimming not only strengthens core muscles but also avoids injuries caused by falls during land‑based exercise. For elderly people whose balance declines with age, swimming can effectively reduce the risk of falls.
Finally, middle‑aged and older adults must pay attention to safety when swimming.

Ankle Sprain? Four Professional First-Aid Techniques​ Alternative versions

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The ankle joint is a very important joint in the human foot. It bears the greatest amount of body weight of any joint in the body — in simple terms, it supports almost our entire body. Although the ankle is capable of bearing our full body weight, it is also prone to sprains.

In daily life, ankle sprains are very common. They often occur during intense exercise or from accidentally twisting the ankle — this is known as an acute ankle sprain. Causes of acute ankle sprain can include uneven ground, insufficient warm-up before exercise, or wearing unsuitable footwear for sports.
If an ankle sprain happens, what should we do? Don’t panic — rehabilitation experts will teach you first-aid methods. Save them quickly!
Ankle sprains are very common in everyday life. They often happen during intense exercise or from accidentally twisting the ankle — this is called an acute ankle sprain. Causes can include uneven ground, inadequate warm-up before exercise, or wearing unsuitable footwear for sports.
If an ankle sprain occurs, what should we do? Don’t panic — rehabilitation experts will teach you first-aid methods. Save them now!
01 Do Not Move It Randomly​
When you discover an ankle sprain, avoid moving the ankle unnecessarily. Protect the injured area as much as possible and do not overstretch the affected site, as this can cause secondary injury. Don’t take it lightly just because it seems like a minor issue — walking around casually after a sprain may worsen the condition, leading to ligament strain, which will make recovery more difficult.
02 Apply Cold Therapy​
Cold therapy is the best way to reduce swelling and also helps treat ankle sprains. Fix an ice pack to the injured area, applying cold for 10–20 minutes, then resting for 10 minutes. Repeat this cycle for up to two hours to achieve a swelling-reducing effect and relieve pain. Note: Experts advise against​ using heat. If possible, always use cold therapy — cold, cold, cold!
03 Immobilize the Injured Area​
After a sprain, be sure to immobilize the area with a bandage. Wrap the ankle with appropriate pressure to increase joint stability, promote capillary constriction, and reduce fluid leakage. This approach helps prevent long-term complications. Keeping the limb at rest is the best state for healing.
04 Elevate the Affected Limb​
When sleeping, reduce pressure on the injured area by placing a pillow or soft cushion under the ankle. This promotes blood circulation in the foot and leg.
The above are the first-aid steps for ankle sprains. Experts remind us that medication cannot replace later-stage rehabilitation. After managing the acute phase of an ankle sprain, appropriate functional exercises and rehabilitation training should be performed. If the sprain is severe, seek medical attention promptly so a doctor can determine the next treatment plan.
It’s also important to note: when running or participating in sports, it’s best to wear ankle braces and perform a proper warm-up. This is the best and lowest-cost preventive measure. Don’t wait until you sprain your ankle to regret it — that would be a loss rather than a gain.