Why are more and more people getting sick as living standards improve?
Why are the sick people getting younger as technology develops?
Big fish and meat do not make people healthier, but cause more diseases. If you sit more and move less, your health will gradually deteriorate.
60% of modern people’s health depends on their lifestyle. If you develop a good lifestyle in your daily life, and continue to accumulate health, your health will last forever.
Health requires accumulation, and diseases originate from ignorance
What affects human health and lifespan in the 21st century is not bacteria and viruses, but unhealthy lifestyles. Therefore, many diseases are also called "lifestyle diseases."
Modern people’s blood vessels harden at the age of 30, blood pressure begins to rise at the age of 40, heart disease begins at the age of 50, and various diseases occur at the age of 60 and above.
Many people face the following situations: early illness, early aging, early disability, and early death.
Why does this happen? The root cause of lies in not paying attention to health, not accumulating health, and ignorance of diseases.
Are illnesses caused by bacteria and viruses? Disease is caused by overeating, staying up late for a long time, and irregular work and rest, which overdraws the body, reduces immunity, and loses resistance. If you are healthy and resistant, what kind of bacteria and viruses can defeat you?
The key to health and longevity lies in everyone's own hands, and it is related to every day's food, drink, movement, stillness, joy and anger.
If you can start by developing a healthy lifestyle and pay attention to the accumulation of daily healthy life, I believe that all diseases will be far away from you, and bacteria and viruses will not be able to penetrate you.
The key to health is in everyone's own hands
The World Health Organization (WHO) once announced to the world that 60% of an individual's health and life span depend on themselves, 15% on genetics, 10% on social factors, 8% Depends on medical conditions, 7% depends on climate effects, and among personal factors, lifestyle is the main factor.
first proposed the four cornerstones of health in the famous " Victoria Declaration ", namely reasonable diet, moderate exercise, smoking cessation and alcohol restriction, and psychological balance. How does
achieve these four aspects? The "Dietary Guidelines for Chinese Residents 2022" puts forward eight principles:
Principle 1: Diverse foods and reasonable combinations
- Adhere to a balanced dietary pattern based on cereals.
- Daily meals should include cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs, milk and legumes.
- consumes an average of more than 12 kinds of food every day and more than 25 kinds of food every week, with reasonable combination.
- Daily intake of cereals 200~300g, including 50~150g of whole grains and miscellaneous beans; 50~100g of potatoes.
Guideline 2 Eat a balanced diet and maintain a healthy weight
- People of all ages should engage in physical activity every day to maintain a healthy weight.
- Do not eat too much and maintain energy balance.
- Insist on daily physical activities, and carry out moderate-intensity physical activities at least 5 days a week for a total of more than 150 minutes; it is best to take active physical activities at 6,000 steps a day.
- encourages appropriate high-intensity aerobic exercise and strengthened resistance exercise, 2 to 3 days a week.
- Reduce sedentary time and get up and move every hour.
Guideline 3 Eat more fruits and vegetables, milk, whole grains, and soybeans
- Vegetables, fruits, whole grains, and dairy products are important components of a balanced diet.
- Meals should include vegetables. Ensure that you consume no less than 300g of fresh vegetables every day, and dark vegetables should account for 1/2.
- Eat fruit every day and ensure you consume 200~350g of fresh fruit every day. Juice cannot replace fresh fruit.
- Eat a variety of dairy products, and the intake is equivalent to more than 300ml of liquid milk per day.
- Eat whole grains and soy products regularly, and eat nuts in moderation.
Guideline 4: Eat fish, poultry, eggs, and lean meat in moderation
- Fish, poultry, eggs, and lean meat should be consumed in moderation, averaging 120 to 200g per day.
- It is best to eat fish twice a week or 300~500g, eggs 300~350g, and livestock and poultry meat 300~500g.
- Eat less highly processed meat products.
- Eggs are rich in nutrients and you don’t have to discard the yolk when eating them.
- Give priority to fish and eat less fatty, smoked and pickled meat products.
Guideline 5: Reduce salt and oil, control sugar and alcohol.
- Develop light eating habits and eat less high-salt and fried foods. Adults should consume no more than 5g of salt and 25-30g of cooking oil per day.
- Control the intake of added sugar to no more than 50g per day, preferably below 25g.
- The daily intake of trans fatty acids should not exceed 2g.
- Avoid or drink less sugary drinks.
- Children and adolescents, pregnant women, wet nurses and patients with chronic diseases should not drink alcohol. If adults drink alcohol, the amount of alcohol consumed per day should not exceed 15g.
Guideline 6: Eat regularly and drink enough water
- Arrange three meals a day reasonably, regularly and quantitatively, do not skip meals, and eat breakfast every day.
- Eat regularly, eat in moderation, and do not overeat, be picky about food, or diet excessively.
- Drink plenty of water, small amounts frequently. In mild climate conditions, adult men with low physical activity levels drink 1700ml of water per day and adult women drink 1500ml of water per day.
- recommends drinking plain water or tea, drinking less or no sugary drinks, and not replacing plain water with drinks.
Rule 7: Know how to cook, know how to choose, and know how to read labels
- Healthy meal planning should be done at all stages of life.
- Understand food and choose fresh, nutrient-dense foods.
- Learn to read food labels and choose pre-packaged foods rationally.
- Learn to cook, inherit traditional diet, and enjoy the natural deliciousness of food.
- When dining out, always remember moderation and balance.
Principle: Use eight male chopsticks to share meals to avoid waste
- Choose fresh and hygienic food and do not eat wild animals.
- Food should be separated from raw and cooked food, and cooked food should be heated through after reheating.
- Pay attention to hygiene, starting with sharing meals with serving chopsticks.
- cherish food, prepare meals as needed, and advocate sharing meals without wasting them.
- is a practitioner of sustainable food system development.
Among all prescriptions for health and longevity, psychological balance is the most important.
If you want to have psychological balance, remember these "three threes":
Three joys: always help others, be content with everything, and learn to enjoy yourself.
Three Rightes: Treat yourself correctly, treat others correctly, and treat society correctly.
Three hearts: an enterprising spirit in career, a normal heart in life, and a loving heart in family.
Contemporary health expert Hong Zhaoguang pointed out: " The effect of psychological balance exceeds the sum of all health care measures and all health products. Only with psychological balance can there be physiological balance; with physiological balance, the human body's nervous system , endocrine system, immune function, and the compensatory functions of various organs can be in the best coordination state, and all diseases can be reduced. Therefore, whoever masters psychological balance masters the golden key to health and masters the initiative in life. . ”
People are often in a hurry in life and have no time to take care of their own health. They regard many advices as groundless and do not take them seriously. They do not believe in good advice, but only in prescriptions.
As everyone knows, the best doctor is yourself, the best medicine is exercise, the best mood is tranquility, and the best health care is a smiling face.
The panacea for extending life and protecting health is hidden in daily life. A healthy lifestyle is the real "universal medicine".
