Editor's note: As people's living standards increase day by day, health awareness has gradually increased, and "health preservation" has become a common vocabulary that people use verbally. From soaking wolfberries in a thermos to the emergence of various health-preserving venues, health-preserving has also moved from oral to practice. The World Health Organization found that among the factors affecting health, biological factors accounted for 15%, environmental impacts accounted for 17%, behavior and lifestyle accounted for 60%, and medical services accounted for only 8%. Therefore, the easiest and most effective way to maintain health is to cultivate a healthy lifestyle.
What are the unhealthy lifestyles?
The Office of Shanghai Health Promotion Committee, Shanghai Medical College and Shanghai Health Promotion Center jointly launched a social survey on "Bad Lifestyle Affecting Citizens’ Health" and listed 50 bad lifestyles affecting citizens’ health. How many are you ?
Poor lifestyles that affect the health of citizens
1. Irregular diets for three meals, often skipping breakfast or late-night meals;
2, frequent takeaways, overeating, and snacks instead of regular meals;
3, partial eating habits, daily food intake Too few varieties;
4, excessive addition of salt, soy sauce and sugar to cooking;
5, often eat fried, barbecued and smoked foods;
6, often drink sugary drinks;
7, drink less water every day, and only drink water when you are thirsty;
8, sedentary, lack of physical exercise;
9, smoking;
10, excessive drinking;
11, anxiety or mental stress and not effectively relieved;
12, lack of social activities and interpersonal communication;
13, long-term use of electronic products (computer , Mobile phones, game consoles, etc.);
14, irregular work and rest, often staying up late, lack of sleep;
15, indifferent health awareness, not paying attention to physical examination;
16, not seeing a doctor in time when sick, not taking medication according to doctor's advice;
17, blindly eating health products, Use health products instead of medicines;
18, believe in online rumors;
19, spit on the ground, do not cover nose and mouth when sneezing;
20, dye hair, perm too many times.
Bad lifestyles that affect the health of young people
1, often eat fried and barbecued food;
2, three meals are irregular, often skip breakfast or late night meals;
3, often eat takeaways, overeating, use snacks instead of regular meals Z3z
4, often drink sugary drinks;
5, sedentary, lack of physical exercise;
6, smoking;
7, long-term use of electronic products (computers, mobile phones, game consoles, etc.);
8, not paying attention to eye hygiene;
9 , Irregular work and rest, often staying up late, lack of sleep;
10, dyeing and perming too many times.
Poor lifestyles that affect the health of the elderly
1, excessive addition of salt, soy sauce and sugar to cooking;
2, often eat preserved food, improperly stored overnight meals;
3, sedentary, lack of physical exercise;
4, smoking;
5, excessive drinking;
6, credulous online rumors;
7, long time watching TV, playing cards, playing mahjong;
8, indifferent health awareness, not paying attention to physical examination;
9, not seeing a doctor in time when sick, not taking medication according to doctor's advice;
10, blindly eating Health products, use health products instead of medicines.
Poor lifestyles that affect the health of the occupational population
1. Irregular diets for three meals, often skipping breakfast, eating takeaways, and late-night meals;
2, blindly relying on meal replacements to lose weight, avoiding staple foods, and replacing regular meals with snacks;
3, Sedentary, lack of physical exercise;
4, smoking;
5, excessive drinking;
6, lack of social activities and interpersonal communication;
7, irregular work and rest, often staying up late, lack of sleep;
8, long-term use of electronic products (computers, Mobile phones, game consoles, etc.);
9, do not seek medical attention in time if you are sick, and do not take medication as prescribed by your doctor;
10, dye your hair too often, or perm.
Develop a healthy lifestyle and stay away from the possibility of sudden death
According to the statistics of the National Center for Cardiovascular Diseases, the number of sudden cardiac deaths in my country each year is as high as 550000. High-intensity, high-pressure, high-stress, and continuous overwork are becoming an important cause of sudden death among young people. "From the perspective of the patients received by the chest pain center, it is obvious that there are more young people being treated now. In the past, most of the patients suffering from myocardial infarction were in their 60s and 70s. However, in recent years, many patients between 20 and 30 have been treated. Myocardial infarction patients.” Ma Genshan, director of the Department of Cardiology, Zhongda Hospital, Southeast University, said that data from the chest pain center of the hospital showed that young and middle-aged patients with myocardial infarction accounted for about one-third of the total number of heart infarctions in the chest pain center.
Ma Genshan explained that too busy and intense work will constantly stimulate people's sympathetic nerves. If you are always in a state of high tension, the sympathetic nervous system will be too excited for a long time, which will cause the heart to be overloaded, the heart rate will increase, and even arrhythmia will occur. If things go on like this, the heart will be damaged if it is not adjusted in time. The sudden death of some patients with sudden heart disease is caused by continuous staying up all night and emotional excitement, which induces neurological dysfunction, coronary artery spasm, and sudden cardiac ischemia. "Some young people stay up late and work overtime to drink too much coffee to refresh themselves. If they are highly sensitive to coffee, it is easy to stimulate sympathetic nerves, and excessive fatigue will also'promote' heart disease."
develop a healthy lifestyle and stay away from chronic diseases. Risks
tumors, diabetes , cardiovascular disease, chronic obstructive pulmonary disease, hypertension, etc. are common chronic diseases. Zhong Nanshan, an academician of the Chinese Academy of Engineering, said that for chronic diseases, one is prevention, and the other is early diagnosis and early treatment. .
"Prevention should be a cliché. More than 60% of the factors leading to chronic diseases are related to lifestyle habits. The key to chronic diseases is prevention." He pointed out that prevention starts with changing lifestyle habits. Smoking, drinking, living an uncontrolled life, eating a lot of high-fat foods, and high levels of mental stress can cause problems.
Zhong Nanshan said that there are more and more tumors, such as bowel cancer, breast cancer, and prostate cancer. Some tumors are still not clear enough. In general, tumors are closely related to eating habits, life pressures, life rhythms, and sleep conditions. "Why are there more and more bowel cancer? It is very much related to diet. Chinese people eat more and more fats, cholesterol, and less fiber, and the risk of bowel cancer will increase significantly." He said.
Develop a healthy lifestyle, chronic kidney disease is reduced by 20%.
Researchers from Karolinska Institutet in Sweden and Griffith University in Australia have found that choosing an active lifestyle (such as eating vegetables, exercising and quitting smoking) can reduce chronic kidney disease The risk of kidney disease, this study was published in the Journal of the American Academy of Nephrology.
researchers conducted a systematic review and meta-analysis of more than 100 published research papers to examine which lifestyle changes can reduce the risk of chronic kidney disease. After analyzing the data of more than 2.5 million people in 16 countries and regions, they found that eating more vegetables, increasing potassium intake, exercising more, drinking moderately, reducing salt intake and quitting smoking can reduce the risk of chronic kidney disease by 14% To 22%. Z3z
researcher Jaymon Kelly said: “Lifestyle may greatly affect the risk of kidney disease. Doctors can make better clinical decisions based on this, and ordinary people can also adjust their lifestyles accordingly to prevent kidney damage.”
The researchers emphasized that these life recommendations apply to healthy people who may have kidney problems; people who already have kidney disease should follow the doctor's advice to avoid burdening the kidneys.
Develop a healthy lifestyle to prevent the possibility of dementia
The World Health Organization has issued guidelines recommending that a series of healthy lifestyles such as healthy eating, regular exercise, reducing smoking and drinking, and weight control can reduce the risk of dementia. The
guide recommends a series of specific recommendations for the prevention of dementia. For example, it is recommended that adults reduce the risk of cognitive decline through exercise; it is strongly recommended to quit smoking; it is strongly recommended that a healthy and balanced diet, such as a Mediterranean diet, that is, eat more fruits, vegetables, fish, Seafood, legumes, nuts, and cereals are especially recommended for cooking with olive oil; stop harmful drinking; provide cognitive training for adults with mild cognitive impairment, etc.
also recommends that adults strengthen weight control to avoid obesity, and to control and intervene health risks such as hypertension, diabetes, abnormal blood lipids and cholesterol, depression, hearing loss, etc., all of which can help reduce dementia or cognitive ability The risk of falling.
Five aspects to help you develop a healthy lifestyle
What is a healthy lifestyle like? We can pay attention to five aspects: exercise, diet, mood and sleep, tobacco and alcohol, and weight.
1. Exercise is an important part of maintaining a healthy lifestyle. If you want to maintain a healthy body, it is recommended to do 150 minutes of moderate-intensity exercise every week. If you already have a disease, are at high risk of disease, or want to prevent the occurrence of disease, you need to do 225 to 300 minutes of moderate-intensity exercise every week.
2. In terms of diet, pay attention to the balance of the diet, eat more vegetables, fruits, nuts, whole grains, and healthy fats, such as the fats contained in nuts and deep-sea fish. At the same time, you should eat less red meat such as beef, lamb, and pork, as well as processed meat such as sausages and bacon. You should also pay attention to avoiding sugary drinks as much as possible, especially the milk tea that everyone loves now. In addition, limit the intake of trans fatty acids and salt.
3. In terms of emotions, we should maintain a relaxed and positive attitude to reduce anxiety, depression, and stress. In daily life, we should also maintain good sleep, ensure adequate sleep time, high-quality sleep cycles, sleep regularly, and it is best to sleep without relying on drugs.
4. In terms of tobacco and alcohol, what we have to do is to completely ban smoking, not only first-hand smoke, but also away from the harm of second-hand and third-hand smoke. Stay away from people who smoke. It is best to change your clothes in time after you come into contact with people who smoke. At the same time, it is necessary to limit alcohol consumption, limiting the drinking of one unit per day (including 14g of alcohol).
5. In the long-term life, we should also maintain a healthy weight. You can evaluate and adjust your weight in time according to the following body mass index suitable for Asians. (People's Health Network is integrated from People's Daily Online-Popular Science China, People's Daily Online-Shanghai Channel, Life Times, Xinhuanet)
