Part I: The current state of health in our country.
China’s per capita life expectancy figures, more than 60 years ago China’s per capita life expectancy was only 35 years, in the 1970s per capita life expectancy was less than 50 years, in ’97 there was a statistic per capita life expectancy 61 years, on May 18, 2007, the 60th World Health Assembly in Geneva announced that Chinese life expectancy was 71 years for men and 74 years for women, and a recent statistic, China’s per capita life expectancy 72.5 years. Professor Li Jianmin from the Institute of Population and Development of Nankai University told Life Time that the life expectancy figure is only a single measure, indicating the length of survival time; the health figure refers to the time when a person has a major illness, which can really show the survival status and quality of life of a person. During the period from getting sick to death, the person’s work and quality of life are very low. From this point of view, it is the healthy age, not the pure life expectancy, that really matters for the quality of life.
The ancient Greek philosopher Heraclitus said, “Without health, wisdom is difficult to manifest, culture cannot be exercised, strength cannot be fought, wealth becomes waste, and knowledge cannot be utilized.” Modern people say: your health is a scurrying number in front of the “1”, property, knowledge, wisdom, talent, career, ideals, etc. are “1” after the “0”. Without a healthy body, all the “0s” behind the “1” will really be equal to “0”. This shows that health is the first and greatest wealth of life.
”The more developed the economy is, the higher the degree of social civilization is, and the more people are concerned about health; the more people are concerned about health, the more they can promote social and cultural development, which is a virtuous circle.” This is a good cycle. China’s health level and the developed countries there are many gaps, China’s chief expert in health education, China’s elderly health care association cardiovascular disease expert committee chairman Professor Hong Zhaoguang and Nankai University, Professor Li Jianmin believe that the “culprits” are as follows.
First, the awareness is not in place. Due to the superior economy of developed countries, the government has enough capital to raise people’s health awareness. But China’s current health care system is not perfect, to ensure that “everyone can see a doctor”; at the same time, healthy people always feel which is so easy and “disease” related. Health awareness can not keep up, “more money, more disease.
Second, the diet structure is not reasonable. Although the traditional Western diet “high heat and high fat”, but some developed countries have gradually changed the diet structure, nutritional intake is more balanced; while in China, especially now into the aging generation, due to poor living conditions when young, affecting the physical development, after the standard of living improved, but the diet structure is very unreasonable. This has led to a variety of diseases.
Third, social pressure. “Mental balance” is a vital part of health. However, China is in a stage of social transition, with fierce competition, fast-paced life, and high pressure of survival, it is easy to cause physical diseases due to psychological problems. In fact, as long as they are in a “healthy, harmonious” state, the chances of chronic diseases can be reduced by half.
Fourth, leisure time life irregularities. This is mainly due to different lifestyles, in some foreign developed countries, people often go to outdoor sports on weekends and holidays; while Chinese people often like family gatherings on holidays, prone to overeating, and irregular sleep.
Part II: Health care.
Ten signs of complete health.
Bright eyes, shining – full of energy and essence.
Clear voice, breathing calmly — good heart and lung function, physical strength.
Regular bowel movements, smooth excretion — normal urinary and digestive functions.
The body is flexible and agile — strong muscles, muscles and joints.
Not fat, not thin, moderate shape — reduced risk factors for chronic diseases.
Strong teeth and strong chewing power — solid bones and sufficient kidney energy.
Soft pulse, gentle and strong — blood vessels are smooth, qi and blood are regulated.
Relaxation and relaxation, calm sleep — well regulated nervous system.
Full of confidence, pleased with oneself — self-appreciation and better development.
Adapt to the environment, treat people fairly — look at people objectively and deal with the world harmoniously.
Eight dietary guidelines for Chinese residents.
In the 20th century, the greatest contribution of nutrition is the establishment of the theory of balanced diet, using a diet composed of a variety of natural foods to provide the basic nutritional needs of the human body, maintain proper body weight, prevent malnutrition and reduce the occurrence of diseases related to overnutrition.
Dietary Guidelines for Chinese Residents.
Eat a variety of foods, mainly cereals; eat more vegetables, fruits and potatoes; eat milk, beans or their products every day; eat appropriate amounts of fish, poultry, eggs and lean meat regularly, and less fatty meat and meat and oil; have a balance between food consumption and physical activity to maintain a suitable weight; eat a light and less salty diet; drink alcohol in moderation; and eat clean, hygienic and non-perishable food.
A balanced diet is to improve the existing diet structure according to the body’s needs, and to pay attention to the combination of protein, vitamins, fats and other nutrients, simply remember: a bundle of vegetables and a handful of beans, an egg with some meat, and enough grains and cereals.
The family is in charge of the balance of the ten tips.
Main food and side food (to eat grains and cereals), meat and vegetarian (to eat chicken, fish, meat, but also eat roots, stems, leaves, flowers, fruits, mushrooms), dry and thin (dinner and vegetables, and then drink some soup), fine and mixed (eat fine rice and flour should also add some corn buckwheat, etc.), acid and alkaline (chicken, duck, fish, meat and eggs are acidic food, fruits, vegetables, tea and mushrooms are alkaline food, to match well, eat more alkaline food), greasy and light, hungry and full (hungry is not easy This is beneficial to the elderly, obese people, diabetics and kidney patients).
The World Cancer Research Fund proposes 14 dietary recommendations for cancer prevention.
1. Eat reasonably. Eat a plant-based diet, with vegetables and fruits, legumes and starchy plant foods accounting for 2/3 of each meal.
2. Maintain a stable body weight.
3.Adhere to physical activity. Take a brisk walk or similar exercise for 1 hour every day, and at least 1 hour of high-intensity exercise per week.
4.Eat more vegetables and fruits.
5.Eat more plant-based foods.
6.It is recommended not to drink alcohol or drink less alcohol.
7, have the choice to eat meat.
8.Limit total fat and oil.
9.Eat less salt and pickled foods.
10.Do not eat food that is easily contaminated by mycotoxins and stored at room temperature for a long time.
11.Easy to spoil food at home or newly purchased should be preserved by refrigeration or other appropriate methods.
12, food additives, pesticides and other residues and other chemical contaminants in the food supply to establish their safety limits and monitoring.
13.Cook meat and fish at low temperatures, do not eat burnt food, do not eat meat and fish that have been moxaed directly over a flame, and eat less smoked meat.
14.You should obtain various nutrients from your diet and do not rely on nutritional supplements.
More recognized cancer prevention foods: starch, tea, garlic, soybeans, dates, kelp, etc.
Life is exercise, adhere to exercise is good for health, it can make your blood become “rich”, blood vessels are elastic, lung capacity increased, the heart muscle is stronger, heart rate reduced, bone density enhanced, blood pressure reduced; can also control weight, prevent obesity, improve the body’s immunity, improve bad mood, etc.. 18 century a French doctor said: exercise can replace drugs, but there is no drug can replace exercise. Exercise is valuable in persistence.
Part III: Prevention: prevention
As the saying goes: people eat grains, why not have a disaster, but I think once we encounter physical discomfort, we should do the following: 1, to prevent, 2, to believe in science, 3, to believe in doctors, 4, to treat the disease correctly.
I. Signs of sudden stroke.
Numbness in the face, arm or leg, especially on one side of the body.
Unclear speech, sudden stuck speech or misspoken words.
An old acquaintance whom you see often suddenly cannot be called by name or has difficulty understanding what someone says.
Suddenly not being able to think of anything.
Sudden involuntary movement of the arms and legs or inability to move them.
Suddenly not recognizing your own hands and feet.
Suddenly, the mouth and nose are tilted and drooling.
Tend to choke and cough when drinking or eating.
Problems with vision in one or both eyes and difficulty seeing objects.
Difficulty walking, dizziness, loss of balance and coordination.
Unexplained severe headache.
Three and a half minutes: don’t get up immediately when you wake up, lie in bed for half a minute; get up slowly and sit for half a minute; wait for half a minute with both legs hanging down on the edge of the bed, and then get up and walk around.
Second, seven notes for patients with coronary heart disease.
Actively cooperate with the hospital for clinical treatment.
Develop a good lifestyle and behavior, adhere to physical exercise, prevent obesity, do not smoke, do not abuse alcohol, do not drink more strong tea and coffee, etc.
Brain workers should have appropriate physical activity, depending on the individual’s physical condition, step by step, aerobic exercise such as walking, jogging, brisk walking.
Patients with coronary artery disease should not be too intense to carry out physical exercise, should not appear symptoms prevail.
Eat a reasonable diet, eat less animal fat and cholesterol-rich foods, and eat more vegetables and fruits rich in fiber and vitamins.
Arrange work and rest reasonably, avoid frequent and continuous time crunch, and avoid overwork.
Keep a balanced mind and emotional stability, relieve psychological stress in time, and choose healthy activities, such as music appreciation, flower gardening, calligraphy and qigong fitness, etc.
3. Self-vigilance of lung cancer should be rushed to hospital for examination if these conditions occur.
Irritating cough, which does not improve after two weeks of anti-inflammatory treatment.
Blood in sputum, such as blood or blood clots; chest pain, irregular chest tightness, pressure, dull pain; shortness of breath; unexplained fever, emaciation, hoarseness, weakness, dyspnea, etc.
Fourth, insomnia is not a trivial matter in a person’s life, sleep accounts for about one-third of the time. Good sleep is the main sign of physical and mental health, with the development of society and the improvement of people’s living standards, people’s health requirements are getting higher and higher, when we only focus on how to exercise, how to eat to protect health, but ignore the significant role of sleep on human health, the pace of life and the increase in the pressure of life, more and more insomnia patients, here I remind you. “Insomnia is not a trivial matter, please consult and treat early”!
The role of sleep: 1, eliminate fatigue, restore physical strength. 2, protect the brain, restore energy. 3, enhance immunity, rehabilitation of the body. 4, promote the growth and development of children and adolescents. 5, sufficient sleep has the use of skin beauty.
The performance of insomnia: 1. difficulty in falling asleep, unable to sleep well. 2. waking up early, unable to fall back to sleep after waking. 3. waking up frequently in nightmares, self-perception of nightmares throughout the night. 4. no recovery of energy after sleep, or no relief. There is often dizziness, headache and tinnitus, depression, palpitation and shortness of breath, irritability, anxiety, rumination, lack of appetite for anything, lack of concentration, memory loss, and loss of work efficiency.
V. Prevention of intestinal infectious diseases.
Wash your hands before and after meals, do not drink raw water, eat raw fruits and vegetables to wash, do not eat spoiled food.
Do not eat raw seafood, meat products.
Cooked food should be strictly steamed.
Eliminate flies, cockroaches and rats.
High-risk groups can be vaccinated against hepatitis A and typhoid fever.
VI. Recommendations on headache.
Headache we should pay attention to the following points: 1. the speed of headache occurrence, 2. the location of headache, 3. the time of headache occurrence and duration, 4. the degree of pain occurrence, 5. the nature of pain (whole head or local, distension or dull pain, throbbing headache, head heaviness, hat wearing or strangulation) accompanying symptoms (with nausea, vomiting, dizziness and visual impairment, consciousness impairment, etc.).
Migraine: mostly episodic, mostly lateral, moderately severe, throbbing-like headache, usually lasting 4~72 hours, may be accompanied by nausea, vomiting, light, sound stimulation or daily activities can aggravate the headache, quiet environment and rest can relieve the headache.
Seven, about hypertension ideal blood pressure: systolic blood pressure less than 120mmHg, diastolic blood pressure less than 80mmHg.
Normal blood pressure: systolic blood pressure less than 130mmHg, diastolic blood pressure less than 85mmHg.
Normal high blood pressure: systolic blood pressure is 130~139mmHg, diastolic blood pressure is 85~89mmHg.
When to take antihypertensive drugs appropriate: human blood pressure is not constant in the 24 hours a day, research shows that the highest blood pressure in the day at 8-10 a.m. and 3-5 p.m., and the effect of general antihypertensive drugs appear half an hour after taking the drug, 2-3 hours to reach the peak, therefore, 7:00 a.m. and 2:00 p.m. antihypertensive drugs are most appropriate.
Small family medicine box: internal and external medications should be placed in layers or indicated by labels, and safety locks should be set on the lid to prevent children from opening it themselves. Place a booklet with the name of the medicine, its effects and precautions inside the medicine box. Indicate the expiration date of general medications in the booklet where they are kept.
What should I do if I suddenly faint? Do not move the patient, tap the patient’s shoulder and call out to wake him/her up. Unbutton the shirt and lie down with the head to the side to avoid airway obstruction. Keep the airway open. For coma, pinch the “human center” point with your finger. For bleeding, try to stop the bleeding and elevate the lower limbs. For those who are conscious, drink some hot water or sweetened boiled water. Call “120” as soon as possible.
The four cornerstones of health are: proper diet, moderate exercise, smoking cessation and alcohol restriction, and psychological balance. We should not do the silly thing of “money in the bank, people in heaven”, a popular phrase among young people: I am in charge of my own place. We seniors also have a buzzword: My health is my responsibility!