When I stand in front of the exam room and face a row of anxious eyes, I can always read the same question: "Doctor, what are we doing wrong?" It's not just a confusion about the condition, it's a confusion about lifestyle choices. Today, I would like to talk about the "three highs" - high blood pressure, high blood lipids, and high blood sugar, these three seemingly ordinary but extremely dangerous invisible killers.
I remember one time, a patient in his fifties came to the consultation room in a hurry, pale and out of breath. He told me that lately he has been feeling tightness in his chest and dizziness. The results of the examination showed that his blood pressure was soaring, and his blood sugar and lipids were not in the normal range. He asked me in surprise: "Doctor, I don't usually smoke or drink, how can this be?" Through further communication, I learned that he usually has a lot of work pressure, eats casually, lacks exercise, and often stays up late at night. The example of this patient is not uncommon, and many people have inadvertently embarked on this dangerous path.
The importance of regular check-ups
First of all, regular check-ups can help us detect the signs of disease early. For the three highs, early detection means that lifestyle modifications can be made to control and reduce dependence on medication. Secondly, it can also help us monitor the progress of the disease and adjust the treatment plan in time to avoid complications caused by the disease.
Implementation plan
Regular check-ups: Adults are advised to have a comprehensive physical examination at least once a year, including basic tests such as blood pressure, blood sugar, and blood lipids. If there is a family history of three highs or there is already a patient with three highs, the frequency of examination should be more intensive, at least once every six months.
Quantitative follow-up: In addition to regular check-ups in the hospital, it is recommended to have a habit of self-monitoring at home, such as using a home blood pressure monitor and blood glucose meter. In this way, not only can you grasp your health status in real time, but also record the data to provide more reference information for doctors, help doctors better understand the changes in the condition, and formulate or adjust treatment plans.
Lifestyle adjustments: The purpose of regular check-ups is not only to monitor the indicators, but more importantly, to adjust one's lifestyle based on these data. For example, when blood pressure is high, salt intake should be reduced and exercise frequency should be increased, and when blood sugar and blood lipids are high, dietary structure should be adjusted to reduce the intake of high-sugar and high-fat foods.
Basic principles of a healthy diet
Balanced intake: A healthy diet should include enough protein, healthy fats, vitamins, minerals, and fiber, while limiting sugar and salt. This means that we should eat more vegetables, fruits, whole grains, and lean meats, and less processed foods, sweets, and fatty foods.
Moderate moderation: Everyone's energy needs are different, and excessive intake of even healthy foods can lead to weight gain, which in turn affects blood sugar, blood lipids, and blood pressure. Learning to adjust your food intake to your physical condition and activity level is key to maintaining a healthy diet.
Regular diet: Irregular eating habits may interfere with the body's metabolic rhythm and increase the risk of "three highs". It is advisable to maintain a regular and quantitative diet every day to avoid excessive hunger or fullness, as well as eating too late in the evening.
Implementation recommendations
Plan your meals: Plan your daily diet ahead of time and make sure you have enough vegetables and whole grains for each meal. This not only helps to control calorie intake, but also ensures a balanced nutrition.
Handle food with care: Cooking methods can also have a big impact on the health of food. It is recommended to use cooking methods such as roasting, steaming, and stewing, and try to avoid frying and high-temperature cooking to reduce the intake of unhealthy fats and carcinogens.
Pay attention to your eating emotions: Many times, we choose unhealthy foods because of mood swings. Learn to identify these emotional triggers and look for healthy coping strategies, such as exercising in moderation or talking to friends.
Lack of exercise: Increases physical strength and improves blood circulation
In my medical career, I have often encountered patients with "three highs", and one of their common problems is lack of exercise. Many people think they're too busy to exercise, or they don't think light activity can make a real difference. However, the opposite is true. Moderate physical activity not only boosts physical strength, but also significantly improves blood circulation, thereby reducing the risk of high blood pressure, hyperlipidemia, and high blood sugar.
The importance of exercise
Enhance heart function: Regular exercise strengthens the heart muscle, improves the efficiency of heart pumping, and reduces the risk of heart disease.
Improves blood circulation: Exercise helps to improve blood circulation, promotes better blood delivery of oxygen and nutrients to all parts of the body, and helps lower blood pressure.
Regulates blood sugar levels: Physical activity can increase the body's sensitivity to insulin and help control blood sugar levels, which is especially important for the prevention and control of type 2 diabetes.
Implementation recommendations
Start exercising lightly: If you're new to exercise, don't start with too much intensity. Low-impact exercises such as walking, jogging, yoga, or tai chi are all good options. The key is to find activities that you enjoy and can do consistently.
Create an exercise plan: Set yourself a realistic exercise plan and gradually increase the intensity and duration of your exercise. Experts recommend at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
Diversify your workouts: Try different sports programs to avoid the tedium of a single workout, and also work all parts of your body. For example, combine cardio, strength training, and flexibility exercises.
Find a sports partner: Exercising with friends or family can not only increase the fun of exercise, but also encourage and supervise each other to persevere.