Happy New Year, friends. During the Spring Festival, everyone will care about each other's health during the New Year' visit, and when visiting relatives and friends, they will also exchange their own health experience. However, what to eat more, what to do less, such suggestions are only specific measures, and the focus of health and disease prevention is first of all to determine the direction. The line is the outline, the outline is extensive, and in recent years, the results of scientific research have shown that lifestyle changes are the starting point for promoting health. Let's talk about this topic now.
Overall, although everyone has been tested by the epidemic in the past two years, from the perspective of overall disease incidence and mortality, the main problems threatening health are cardiovascular disease and cancer, as well as various mental disorders. Strengthening lifestyle interventions is a cornerstone in the prevention and treatment of many chronic diseases. The health report released by the World Health Organization states that 60% of lifestyles, 17% of environmental factors, 15% of genetic factors, and 8% of health services, combined, equal 100% health.
There is a saying that there is no health maintenance in normal times, and you have to raise a doctor at the end of your life. It can be seen that strengthening daily self-care is the core of avoiding the invasion of diseases. As we all know, genetics and the environment are realities that individuals cannot change, and if the impact of lifestyle is ignored, they can only rely on health services to alleviate the pain of disease, and the final outcome may be that the money is spent, and people are also leaving after experiencing various pains.
Lifestyle management can be roughly divided into four elements, including diet, physical activity, integrated intervention, and chronobiology. The traditional diet of our compatriots is characterized by a rich diet of vegetables and cereals, mainly carbohydrate intake, and less saturated fat intake. However, the current diet has changed, with a marked increase in saturated fat intake and a decrease in physical activity, resulting in overweight or obesity, as well as abnormal glucose metabolism and lipid disturbances. In addition, the traditional diet is commonly high in sodium and low potassium intake, with an average daily salt intake of 15 to 20 grams, but potassium intake is only 30% of the Western diet. Such a dietary condition is an important reason for the sharp increase in the incidence of diseases such as hypertension, hyperlipidemia, diabetes, and hyperuricemia.
Interventions to promote healthy diets require an emphasis on the intake of vegetables, fruits, whole grains, appropriate increases in the intake of low-fat dairy products, poultry, fish, beans, and nuts, the use of vegetable oil or olive oil in cooking, and the restriction of sweets and processed meats. At the same time, salt restriction is a very important measure, and the daily salt intake should be controlled within 8 grams. In terms of food collocation, pay attention to increasing the supplement of crude fiber foods, and the daily intake of saturated fatty acids does not exceed 10% of the total calories, and the trans fatty acids do not exceed 1% of the total calories.
Physical activity management, which generally recommends 30 to 60 minutes of physical activity per day, at least 5 days a week, including aerobic exercise, work-related activities, and muscle strengthening exercises. Brisk walking is the preferred starting exercise. Physical activity has a good effect on improving blood pressure and blood sugar, and can promote the improvement of mental state.
Integrated interventions, the main measures are smoking cessation, alcohol restriction, weight control, and it is generally recommended that people who are overweight or obese set a weight loss of 5% as an initial goal, focusing on reducing visceral fat accumulation and reducing waist circumference. Time biological intervention, the main measure is to sleep in a dark environment as much as possible, to ensure adequate sleep, to avoid staying up late, thereby alleviating the biological clock disorder, improve insulin resistance, metabolic syndrome, cardiovascular disease, need to focus on reminding that should be timely detection and correction of sleep snoring problems, in order to maintain sleep quality. In addition, people with conditions should try to advance the dinner time, and if they can't do it, they should avoid eating within 2 hours before bedtime. The difficulty of self-care is not to make a plan, but to improve health awareness and be able to adhere to it. I wish you all another step in the new year, good health, good mood, and all the best.
Whoever loves, pass on health to whom.
Your health, my concern. Professionals observe health from a scientific and humanistic perspective, including a series of express reports, details, reminders, doubts, observations, opinions, historical stories, etc., with the content of the original works of the author Wei Hongling and the team. All forms of misappropriation and reproduction without permission will be refused, otherwise they will be prosecuted in accordance with relevant laws.