According to the World Health Organization, the health and longevity of people depend on: genetic factors: 15%, social conditions: 10%, medical conditions: 8%, natural environment: 7%, and lifestyle: 60%. Heredity, for some cancers, hypertension, diabetes, atherosclerosis, cardiovascular diseases, etc., is mainly inherited “susceptibility” to the causative factors of these diseases, rather than the inheritance of the diseases themselves. For example, one of the causes of hypertension is excessive salt intake, and susceptibility to salt may be inherited.
The top three causes of death in our population: cardiovascular diseases, malignant tumors, and respiratory diseases, account for more than 80% of the causes of death; our “disease spectrum” is very similar to that of developed countries, how to prevent? We need a healthy lifestyle!
The four cornerstones of health proposed by the World Health Organization are “reasonable diet, smoking and alcohol cessation, appropriate exercise, and psychological balance”.
A healthy lifestyle includes the following aspects.
1, diet should be light: ” clear ” less oil, ” light ” less salt.
(1) Control excessive fat intake.
The 2007 Chinese Dietary Guidelines for Residents clearly state that the use of oil for cooking should be reduced to no more than 30 grams per person per day.
(2) Control excessive salt intake.
Salt absorbs water, increases blood volume, increases the impact of heart contraction on blood vessels, and increases blood pressure. 2007 Chinese Dietary Guidelines for Residents point out that salt intake should not exceed 6 grams per person per day, and even less for hypertensive patients. Studies have found that a daily salt intake of 15g/d is associated with a 10% incidence of hypertension, while a daily salt intake of 17g/d is associated with a 30% incidence of hypertension. It can be seen that as salt intake increases the incidence of hypertension also increases. China is the world’s largest per capita salt consumption, some soy sauce, pickled and smoked foods, sauces and salted vegetables, fermented soybean products, salty leisure products in the high salt content. Therefore, we should establish the concept of “eating lighter is good for health”. Salt control techniques in daily life: do not put salt in stir-fry, add salt at the end of the pan; use a salt control spoon to put salt; reduce the consumption of pickled food and small packaged food; use onion, ginger, garlic and spices to increase the flavor of food and reduce the amount of salt, etc.
(3) Others.
Eat more fresh vegetables and fruits: at least 500 grams per person per day. Ginseng type has an elevating effect on blood pressure and should not be eaten in excess. Celery has a very good effect of lowering blood pressure, as well as the effect of lowering sugar and blood lipids, which is very suitable for people suffering from hypertension and high blood pressure. Eat more fungus, mushrooms and black beans, soybeans and other clear tonic foods. Sea cucumber is a Yin tonic, which can enhance physical strength and does not cause high blood pressure, and is also a good tonic. Also pay attention to eat less spicy food.
2. Quit smoking and limit alcohol.
Smoke in more than 3,000 kinds of harmful substances, more than 40 kinds of carcinogenic substances, such as: tobacco tar, benzopyrene; nicotine will cause vasoconstriction triggered by coronary heart attack, blood pressure rise. Smokers compared with non-smokers, the incidence of hypertension among smokers is 2.5 times higher than non-smokers! The risk of coronary heart disease is increased by 10 times.
Wine can dilate blood vessels, but only the surface blood vessels, in the heart and brain blood supply is not complementary, but can lead to liver cirrhosis, fatty liver, acute alcoholism, dementia. Red wine contains resveratrol, which can “soften blood vessels”, reduce type 2 diabetes and protect the heart, but in fact it is difficult to reach its therapeutic amount, so it has no practical effect. Studies have found that high blood pressure was 39.9% higher in the drinking group than in the non-drinking group. Therefore, the intake of alcohol should be limited.
3, strengthen exercise, control weight
Exercise is the best treatment for fatty liver. Lack of exercise and excessive food leads to obesity, diabetes, hypertension, dyslipidemia, which is often referred to as the “metabolic syndrome” in our medical profession. Therefore, you should be concerned about your weight and control it. What kind of weight is normal? A simple formula is: weight (kg) = height (cm) C 105, waist circumference: male < 90 cm, female < 85 cm.
Weight loss by exercise, exercise should also be “amount”, each exercise at least 30 minutes, not less than 5 times a week, the number of heart rate per minute after exercise is 170 minus age; such as long-term adherence to the prevention of hypertension is very good.
4, mental health
The World Health Organization believes that health is a state of physical, mental and social well-being, not just the absence of disease and weakness. the requirements for health in the 21st century are
1, physical health: the body structure is intact, physiological function is normal.
2, mental health: caring and compassionate, contented and happy.
3, moral health: selflessness and devotion, at least not to the detriment of others.
4, social adaptation health: adaptation to various social roles, lack of role awareness, role misalignment.
In autumn and winter, the temperature changes, the temperature difference between day and night, the temperature is low, the human body is stimulated by cold, which leads to sympathetic excitation, the whole body capillary constriction leads to cerebral ischemia and hypoxia accelerates the formation of blood clots. At the same time, the dry climate, the body consumes more water, which can easily cause dehydration, high blood viscosity, slow blood flow, and insufficient blood volume can lead to ischemic stroke.
Patients with hypertension in autumn and winter should pay special attention to self-prevention.
1, to take antihypertensive drugs immediately after waking up in the early morning to reduce the degree and duration of blood pressure elevation in the early morning, thus reducing the chance of complications. It is advisable to drink a glass of water and rest for a while before getting up in the morning. You can put the antihypertensive medication on your bedside.
2, should pay attention to the stool should not squatting for a long time force, so as not to increase intracranial pressure lead to cerebral hemorrhage, should be appropriate application of laxative food or drugs.
3. Pay attention to what you wear when you go out, keep warm and increase or decrease clothing, and avoid walking into the wind. Avoid using too hot or too cold water for bathing. Pay attention to prevent cold stimulation, because cold stimulates vasoconstriction and easily causes blood pressure to rise. In addition, patients with unstable blood pressure should not go out for morning exercise when the weather is cold.
4, pay attention to adhere to the scientific lifestyle: regular life, work and rest, avoid excessive fatigue.
5, pay attention to control emotions, avoid mental stimulation, tension, especially not excessive anger or excessive excitement.
6, pay attention to maintain a good sleep. Before going to bed hot water bubble feet, etc. Do not watch movies, TV, books, music, etc. that can cause mood swings.