As soon as the physical examination report came out at the end of the year, many people found that the data was abnormal, and the more common ones were hyperlipidemia, hypertension, hyperglycemia and high uric acid.
Seeing the abnormal data, it is inevitable that there will be some loss, and at the same time, it will be a little overwhelmed, and I don't know where to start to change.
There are many theories and methods on the Internet, but how to implement actions and how to balance the scale is a more difficult thing.
Today, I will focus on sharing with you the ideas for improvement, as well as the improvement points that are most worth paying attention to.
Big ideas for improving health
Chronic diseases are closely related to diet, so many times doctors will warn us to avoid eating and try to avoid continuous injury.
But there must be a big principle here, that is, from the overall point of view, this adjustment should be more beneficial than harmful. Avoid more serious nutritional problems because of the avoidance of mouth.
There are several common wrong ideas, roughly like this:
01：
Because of the high blood lipids, I know the disadvantages of big fish and big meat, so I fast on fish meat, and my diet tends to be porridge and small dishes.
Or because of gout, fish, seafood, soybean mushrooms do not dare to eat.
This can easily lead to inadequate intake of high-quality protein, a risk of muscle decay, and overall high health risks.
02：
Resist drugs because of health anxiety, but it is easy to trust some health supplements or health ingredients, hoping that they can improve indicators and obtain health.
Drugs must have side effects, but these side effects are less than the therapeutic value they bring. Rational medication helps to control the disease and reduce complications.
Health care products are not as targeted as drugs, nor can they help the body lay the foundation like a reasonable diet. If it's expensive, it's not worth investing.
03：
I want to improve, but after the beard eyebrows are grasped, I can't find the focus, and it is difficult to insist, and then I simply give up and go with the flow.
This helpless compromise is not only not conducive to the improvement of indicators, but may lead to complications that occur faster because of such laissez-faire, bringing more pain and heavier economic burdens to families and themselves.
The above three ideas are not scientific, which is a stumbling block on our way to rehabilitation.
Combining information on different chronic disease diagnosis and treatment guidelines and scientific diets, I think there are 2 important points:
Valuing the power of change.
There have been abnormal indicators, there must be major loopholes in diet and lifestyle that need to be repaired, and they must not be left unchecked.
To find the focus that needs to be improved.
Most of the time we have a bunch of problems to change, and if there's no focus, it's going to be very difficult. Therefore, to find the more important one, prioritize the change.
Diet is a very important factor in the emergence of chronic diseases, but a large part of the triggers are derived from poor lifestyles, such as smoking, sitting, staying up late, stress, emotions and so on.
To find the root cause of their own problems, you need to continue to import scientific knowledge, and after understanding, whether you are willing to change and how to change it needs to be supported by deeper thinking and more feasible methods.
Below, for the four highs, three higher priority improvement goals are given, hoping to help you do more with less.
Recommendations for improving high blood sugar and diet
The core problems with high blood sugar are abnormal glucose metabolism, impaired insulin function, or insulin resistance.
Closely related to changes in blood sugar are, of course, carbohydrates, and the foods with the most concentrated sources of carbohydrates are staple foods and fruits.
The big dietary principle is to slow down the rise of blood sugar to reduce blood sugar fluctuations and reduce the complications caused by high blood sugar.
Focus on adjusting the top3
Eat foods such as vegetables and meat first, and then eat staple foods
Prioritizing the intake of protein, fat, dietary fiber-rich meat and vegetables, and then eating carbohydrate-rich staple foods, helps to reduce the total GI value of this meal, and the rise in blood sugar after a meal is much more gentle than eating rice at the beginning.
For example, compared with drinking a bowl of boiled oatmeal directly in the morning, drinking oatmeal boiled with milk, and eating some nuts before drinking oatmeal, the blood sugar reaction is smaller.
Add a handful of multigrain beans to the staple food
Compared with fine staple foods, multigrains and beans are more friendly to blood sugar.
At the same time, a large amount of dietary fiber and B vitamins can also add more benefits to health, help improve physical function, and prevent other diseases.
Reasonable weight loss
Excessive accumulation of fat in the body can affect insulin sensitivity and aggravate other complications.
If you can successfully lose 10-15% of your body weight in about half a year to a year, you can improve the abnormal glucose metabolism very well.
Recommendations for improving high blood pressure and diet
The more dangerous part of hypertension is that the persistent hypertension it brings to the blood vessels will induce sudden malignant diseases, such as cerebral hemorrhage, which is difficult to rescue, high mortality and high disability rate.
In addition to drug control, a high-potassium, low-sodium diet is a top priority.
Use low sodium salt, low sodium soy sauce
It makes sense to reduce salt intake by about 30% in the case of small differences in taste.
In addition to salt and soy sauce, various other condiments contain sodium ions, and the amount of condiments should be reduced when reusing condiments. Salty condiments can be added a little later to reduce the amount of portions absorbed into the food.
A large number of fruits and vegetables, increase the intake of potassium ions
The World Health Organization recommends a daily intake of 3510-4680 mg of potassium, at which point the decrease in blood pressure is greatest. 1kg of vegetables can provide about 2000mg of potassium, and the rest must be ingested through fruits.
It is recommended to have 1 kilogram of vegetables and 1 kilogram of fruit per day.
Foods like potatoes, lotus roots, yams, etc. are also potassium-rich foods, suitable for replacing some staple foods.
Supplementation with folic acid and vitamin B12
As mentioned in the guidelines for the prevention and treatment of hypertension, about half of patients with hypertension are homocysteine-elevated hypertension.
A lack of folic acid and vitamin B12 can lead to elevated homocysteine, so supplementing with 800 micrograms of folic acid and 25 micrograms of vitamin B12 per day can help improve this type of hypertension and also help reduce the risk of stroke.
High blood lipids and dietary improvement recommendations
According to the data in the Guidelines for the Prevention and Treatment of Dyslipidemia, the overall prevalence of dyslipidemia in adults in China is as high as 40.4%, and the main indicator is the abnormal increase in the level of cholesterol and triglycerides in the blood.
Dyslipidemia increases the risk of atherosclerosis, and once a myocardial infarction or cerebral infarction occurs, it will be very critical.
Pay attention to the intake of dietary fiber
Dietary fiber is divided into soluble dietary fiber and insoluble dietary fiber, and their combined effect is to inhibit the absorption of cholesterol, promote cholesterol excretion, and even inhibit the synthesis of cholesterol.
The average adult needs to consume 25g per day, while people with dyslipidemia also need to increase their intake to 25-40g.
Multigrain beans must be eaten, of which oats are very recommended options, it is high in total dietary fiber content, but also contains soluble β - dextran, this ingredient in the intestine to inhibit the absorption of cholesterol is relatively strong.
Focus on soy products
The content of cholesterol and saturated fatty acids in meat, eggs and milk is high, which is very unfavorable to people with dyslipidemia.
Soybeans contain plant sterols, polyunsaturated fatty acids, lecithin, soybean saponins, etc., which are all ingredients that are conducive to regulating blood lipids and are must-eat foods for people with high blood lipids.
Choose the right cooking oil
Reduce oils with high saturated fatty acid content such as lard and butter, and switch to oils with higher monounsaturated fatty acids such as olive oil, tea oil, and rapeseed oil, and oil with high n-3 series polyunsaturated fatty acids such as flaxseed oil and perilla oil.