01
Quit high sugar
Sugar is the source of happiness for humans , because it prompts the brain to secrete dopamine that makes people feel happy.
However, this kind of happiness is not unlimited. The top international medical journal "Circulation" once published the results of a 34-year follow-up study of 118,000 Americans: The more sugary drinks you drink, the greater your risk of early death. , among which the probability of women is as high as 63%, and the probability of men is as high as 29%.
If the body takes in too much sugar, the blood sugar level of the human body will increase, and the pancreas will accelerate the secretion of insulin to reduce the blood sugar concentration. At the same time, insulin promotes the synthesis and storage of fat.
In other words, If you eat a lot of sugar and your insulin level continues to be high, more fat will accumulate and people will become fatter and fatter.
There are many harmful effects of excess sugar, diabetes, cardiovascular disease, kidney stones, and pulpitis. These common diseases are all related to excessive sugar intake. Excessive sugar can also accelerate skin aging and increase cancer risk.
02
Avoid heavy oils
The "Dietary Guidelines for Chinese Residents (2016)" recommends that each of us consume 25-30g of cooking oil per day, which is equivalent to about 2 and a half to 3 spoons of ordinary white porcelain spoons.
However, in fact, our intake of cooking oil is much higher than this recommended amount!
Snacks, potato chips and burgers, as well as delicious fast food and various fried snacks... These foods heavy in oil and salt are full of our lives and have become readily available food.
But these foods are the killers of health.
The calories of fat are very high and are not easily consumed by the body. Excessive calories are stored in the body, and can easily cause hyperlipidemia and obesity, diabetes and hypertension will follow.
In January 2021, a study published in the journal Heart provided further evidence that fried foods are harmful to health.
Research results show that consumption of fried foods is associated with an increased risk of serious cardiovascular diseases such as heart disease, stroke, as well as cardiovascular disease death and all-cause death.
03
Quit smoking grass
Smokers have undoubtedly become "candidates for cancer"!
As smokers smoke more, smoke for longer years, and start smoking at a younger age, the risk and probability of lung cancer will become higher.
04
Quit Alcohol
In 2021, the official website of the Ministry of Science and Technology published an article titled "A Canadian study shows that some cancers are related to drinking." A study in the authoritative journal "The Lancet Oncology" cited in the
article confirmed: Alcohol is a Class 1 carcinogen defined by the World Health Organization's International Agency for Research on Cancer (IARC) and is the main cause of cancer worldwide. And with As alcohol consumption increases, the number of cancers will further rise.
05
Avoid heavy salt
Salt is an essential food for the human body. Salt is not just a condiment. Insufficient salt intake can cause general weakness, confusion, and severe symptoms of drowsiness and coma. It is precisely for this reason that salt has been a top priority for a country since ancient times.
However, too much salt does not seem to be a good thing.
Research shows that eating too much salt will increase sodium ions in the body, causing problems in the water exchange process inside and outside the cells, resulting in color precipitation, resulting in rough, dark skin, and stains and chloasma. .
A high-salt diet is also closely related to the occurrence of gastric cancer .
WHO recommends that each person's daily salt intake is 6 grams. If this amount is exceeded, the high osmotic fluid in the salt will destroy the gastric mucosa, and in the long run, it will also easily induce gastric cancer.
06
Stop staying up late
Everyone knows that staying up late is harmful to your health, but because the damage done to the body by staying up late can only be seen over time, how many of us stay up night after night confidently in a lucky state of mind.
As everyone knows, staying up late again and again brings about the accumulation of physical damage. When it completely breaks out, it can no longer be undone.
Staying up late can cause biological clock disorders, excessive sympathetic nerve excitement, accelerated heartbeat, triggering ventricular tachycardia, ventricular fibrillation, and may cause sudden cardiac death.
There is also a stroke caused by rupture of cerebral blood vessels due to high blood pressure. But staying up late is not the root cause of sudden death. Only those who have already shown cardiovascular symptoms or have a family history of cardiovascular disease are more likely to cause sudden death.
Data from the 2020 " China Emergency Medicine " shows that fatigue is the main cause of sudden death, accounting for as high as 24.53%. As early as 2007, the World Health Organization WHO had classified "staying up late" as a category 2A cancer risk.
07
Avoid fatigue
Modern people are facing increasing pressure in life, especially young people who rely on their young age to not take staying up late and working overtime seriously, leaving their bodies in a state of fatigue for a long time.
Under the "chronic fatigue stress state" caused by long working hours, overburden, etc., the incidence and mortality of coronary heart disease and youth stress cardiomyopathy will increase, and sudden cardiac death, It is the most serious result of stress response .
08
Avoid sitting for too long
According to statistics from relevant departments, the number of patients with lumbar spondylosis in our country has exceeded 200 million, and the proportion of young people suffering from lumbar disease has reached nearly 60%.
The biggest culprit causing this problem is prolonged sitting.
For people who sit for a long time, their heads are often in a forward flexion position, and the blood vessels in the neck are compressed and the muscles are tense. If the neck ligaments, tendons, and tendon sheaths are not relaxed, cervical vertebrae bone hyperplasia, cervical ligament calcification, and ossification will occur. The cervical vertebrae will then stiffen and straighten, causing cervical spondylosis.
Sitting for long periods of time will also weaken intestinal peristalsis. Harmful components in the feces, including carcinogens, remain in the colon and irritate the intestinal mucosa. In addition, sedentary people have poor local blood circulation, which can easily lead to a decline in intestinal immune barrier function. .
Some experts call colon cancer caused by sitting at a desk "desk work cancer."
