How long is sitting sitting? How late do you sleep and stay up late? What is the use of eating more vegetables? ...... Now explain the standards and effects of these health common sense to everyone at one time!
1. How long is sitting?
Whether it is work needs or living habits, we always unconsciously sit for a long time in life.
Zhao Runshuo, chief physician of the Health Education Department of Beijing Xiaotangshan Hospital, pointed out in a 2020 article that any of the following conditions can be counted as sedentary:
(1) Sitting awake for more than 5 days a week; (2) Sit in a position for more than 8 hours a day; (3) Frequently did not get up for 1.5 consecutive hours.
"Sedentary" is not only associated with obesity, high blood pressure, high blood sugar, abnormal cholesterol levels and other problems, but also increases the risk of cardiovascular disease and cancer death.
According to the "2020 Guidelines for Physical Activity and Sedentary Behavior" issued by the World Health Organization (WHO), adults should do at least 150~300 minutes of moderate-intensity aerobic activity per week; Or at least 75~150 minutes of vigorous intensity aerobic activity.
Health Times Photo by Ren Xuan
2. How late is going to bed late?
Dr. Zhao Runshuo pointed out that staying up late can be divided into the following three situations:
(1) Stay up late: Strictly speaking, staying up late after 23 o'clock is considered to be staying up;
(2) Not considered to stay up late but not recommended: habitual late bedtime and late rising, barely staying up late (going to bed at 2 a.m. every day, starting at 9 o'clock the next day, doing "every day" and "sleeping for 7 hours" is not considered staying up late);
(3) More harmful than staying up late: sleep is not regular enough, sleep is early and late, long and short (sometimes fall asleep at 10 o'clock at night, sometimes fall asleep at 3 a.m., sometimes sleep for 10 hours, sometimes sleep for 5 hours).
Long-term lack of sleep will reduce immunity, not only induce high blood pressure, heart disease, diabetes, etc., but also increase the risk of cancer and sudden death.
3. How much is overweight?
BMI = weight (kg) ÷ height (m) ²
4. How much do you eat count as enough food?
The "Dietary Guidelines for Chinese Residents (2022)" recommends that healthy adults eat no less than 300 grams of fresh vegetables per day, and dark vegetables should account for 1/2.
Dark vegetables refer to dark green, red, orange-red and purple-red vegetables, which have nutritional advantages, especially rich in β-carotene, which is the main source of dietary vitamin A, and should pay attention to multiple choices.
The picture is from the official website of the Dietary Guidelines for Chinese Residents
5. How much water is drunk?
The Dietary Guidelines for Chinese Residents (2022) recommends drinking enough water, a small amount multiple times. Adult men drink 1700 ml of water per day and adult women drink 1500 ml of water per day. It is recommended to drink white water or tea, drink less or no sugary drinks, and do not replace white water with drinks.
That is, it refers to the size of the commonly used disposable paper cup, 7~8 cups of water.
After the human body is dehydrated, the blood is thicker and the blood flow is slower, increasing the probability of cardiovascular disease. In particular, do not wait until you are thirsty before drinking water, when people feel thirsty, in fact, the body is already in a mild state of dehydration, blood volume begins to decrease, blood viscosity increases.
6. How much is the indicator considered "three highs"?
(1) Blood pressure: systolic blood pressure< 140 mm Hg; Diastolic blood pressure< 90 mm Hg
Abnormal blood pressure can affect not only the health of blood vessels, but also the heart and brain. The "Education Guidelines for Hypertension Patients in China" pointed out that hypertension is the most important risk factor for stroke, and 70% of stroke patients in mainland China have hypertension.
(2) Blood sugar: fasting< 6.1 mmol/L; 2 hours after meals< 7.8 mmol/L
Diabetes is not well controlled, which can cause retinopathy, diabetic foot, diabetic nephropathy and cardiovascular and cerebrovascular diseases.
(3) Blood lipid (low-density lipoprotein): < 3.4 mmol/L
LDL, often referred to as "bad cholesterol." It is one of the risk factors for atherosclerosis and plaque formation.
7. How much salt is light?
The Dietary Guidelines for Chinese Residents (2022) recommends that adults consume no more than 5 grams of salt per day.
The dependence on saltiness can be reduced by adjusting different flavors. For example, put a little vinegar when cooking dishes, and use natural seasonings such as peppercorns, star anise, chili, green onion, ginger, garlic and so on.
Watch out for hidden salts (sodium). Seasonings such as chicken essence, monosodium glutamate, and oyster sauce have high sodium content, and some prepackaged foods tend to be high-salt (sodium) foods. In order to control salt intake, the best way is to buy less high-salt (sodium) foods and eat less pickled foods.
8. How much alcohol is appropriate?
In 2018, the world's top medical journal "The Lancet" pointed out that drinking directly led to the death of 2.8 million people worldwide, and the safest amount of drinking is 0, that is, not drinking alcohol can be beneficial to health! That is, as long as alcohol is drunk, all-cause mortality increases, and it is better not to drink!
In 2023
China Women's Daily
Source/Health Times Editor/Chen Xiaobing/Yifan Producer/Zhifei