Take care of your spine（脊柱）

The spine stands at the center of your health, providing your body with structure and support. It also contains your spine cord, a massive collection of nerves conveying electric signals from the rest of your body to your brain【小题1】

Maintaining good posture( 姿势) is one of the most important things you can do to keep your spine healthy. Proper posture means standing or sitting while keeping your spine straight, except for its natural curves. Posture comes into play even when you are asleep. Sleeping on your side puts less stress on your spine than most other positions. 【小题2】 . Especially if you work at a desk most of the day, it's important to get up and stretch regularly.

【小题3】Stretch can help the muscles around your spine relax and allow bones to shift into better arrangement. Strength exercises like pushups(俯卧撑) can also help by strengthening the muscles around your spine. However, don’t overdo the exercise, as repeated motions can strain the muscles around your spine.

Finally, your diet affects the health of your spine because many vitamins are necessary for bones and nerves. In particular, vitamins B and D are essential to keep bones healthy, so you may want to consider taking a supplement.【小题4】, so it is also helpful to do some of the back exercise outside.

Many of the actions necessary to keep your spine healthy are identical to those used to preserve your health in other ways.【小题5】

A nosebleed(鼻出血） can be frightening to get or see，but try to stay calm.Most nosebleeds look much worse than they really are.Almost all nosebleeds can be treated at home.

If you get a nosebleed，sit down and lean slightly forward.Keeping your head above your heart will make your nose bleed less.Lean forwards so that the blood will flow out of your nose instead of down the back of your throat.If you lean back，you may swallow the blood.This can make you uncomfortable.

Use your thumb and index fingers to press together the soft part of your nose.Keep holding your nose until the bleeding stops.Don’t let go for at least 5 minutes.If it’s still bleeding after that，hold it again for 10 minutes straight.You can also place an ice pack across the toe of your nose.Once the bleeding stops，don’t do anything that may make it start again，such as bending over or blowing your nose.

The most common causes of nosebleeds are dryness(often caused by indoor heat in the winter)and nose picking.These two things work together—nose picking occurs more often when the liquid in the nose is dry.Other，less common causes include injuries，colds or cocaine use.Children may stick small objects up their nose.Old people may have infections or high blood pressure.The cause of nosebleeds is often unknown.

Most nosebleeds aren’t serious.They occur in the front part of the nose and stop in a few minutes.

A few nosebleeds start in large vessels(血管)in the back of the nose，which can be dangerous.They may occur after an injury.This type of nosebleed is more common in the elderly and is often due to high blood pressure，daily aspirin use or bleeding disorders.

Many people experience problems with their spine(脊椎) as they age. The tissue that protects the joints in the spine gradually breaks down. As a consequence, the bones, in the spine begin to rub against each other. This further harms that issue as well as the bones. The result is pain in the joints and, sometimes, in nerves near the spine

This painful problem is actually a disease called osteoporosis. Some people are more at risk of osteoporosis because of genes that they inherited from their ancestors. Extremely heavy people are also more likely to suffer from this disease because their extra weight puts much pressure on their joints. Fortunately, there are steps that people can take to help prevent osteoporosis from developing in their spine.

The most important step is exercise. Stretches can help the muscles around the spine relax and allow bones to shift into better alignment(排列), Strength exercises with light weights or bodyweight exercises like pushups can also help by strengthening the muscles around the spine. However, people should not overdo these exercises as repeated motions can strain the muscles around the spine. Trying to lift heavy weights with poor technique can have the same effect.

Another important factor is diet. It affects the health of spine because many vitamins are necessary for bones and nerves. These include B vitamins and omega-3 fatty acids, all of which helps keep nerves healthy. People can get more B vitamin and omega 3 fatty acids by taking supplements sold by stores. Another important factor is vitamin D. which is essential for strong bones. All of these vitamins and acids can be obtained from food. Thus people can help themselves by including them in their daily diets