On February 14, the General Office of the State Council issued a medium- and long-term plan for the prevention and control of chronic diseases in China (2017-2025), which aims to significantly improve the prevention and control environment for chronic diseases by 2020, reduce premature mortality due to chronic diseases, and strive to reduce premature mortality due to cardiovascular and cerebrovascular diseases, cancer, chronic respiratory diseases among people aged 30-70 and diabetes will be reduced by 10% compared to 2015. By 2025, the risk factors of chronic diseases will be effectively controlled, the whole life cycle health management of the whole population will be realized, and the premature mortality rate of people aged 30-70 years due to cardiovascular diseases, cancer, chronic respiratory diseases and diabetes will be reduced by 20% compared with that in 2015. Gradually increase the healthy life expectancy of the population and effectively control the disease burden of chronic diseases. Chronic diseases mainly include a group of diseases represented by cardiovascular diseases (hypertension, coronary heart disease, stroke, etc.), malignant tumors, diabetes, chronic obstructive pulmonary diseases (chronic bronchitis, emphysema, etc.), mental abnormalities and psychiatric diseases. Chronic diseases are a category of diseases that seriously threaten the health of our population and have become a major public health problem affecting the economic and social development of the country. Chronic disease is a very dangerous disease, due to the long course of the disease, the cause of complex, so once the prevention and control of failure, will cause economic, life and other aspects of harm. How to prevent chronic diseases: exercise + diet Chronic diseases are caused by unhealthy diet and lack of exercise, so a reasonable diet and exercise become the most effective and economical way to prevent chronic diseases. I. “Dietary Guidelines for Chinese Residents (2016)” teaches you 6 tricks for healthy diet II. health benefits of exercise 1. improve cardiopulmonary function; 2. lower blood lipids, blood pressure and blood sugar levels; 3. improve metabolic rate, increase insulin sensitivity and improve regulation of the endocrine system; 4. improve bone density and prevent osteoporosis; 5. maintain or increase lean body mass, reduce body fat accumulation and control body weight; 6; 6, adjust the psychological balance, reduce stress, relieve anxiety, improve sleep; 7, improve brain function, delay the decline of cognitive function in old age is also helpful; 8, muscle strength training on the bones, joints and muscle strength is greater, helping to delay the decline of the body’s motor function; 9, reduce the risk of obesity, cardiovascular disease, type 2 diabetes and other chronic diseases. The Guide also encourages people to “exercise every day” and recommends that healthy adults should take a minimum of 6,000 steps per day for active physical activity. 1. The lower limit of moderate intensity is moderate speed (4 km/h) walking, 6000 steps is about 40-60 minutes. 2.The following activities are equivalent to 1000 steps Make physical activity a habit 1.Any activity that makes the body move and makes breathing faster and heartbeat faster is physical activity; 2.Set goals, develop interest, and be persistent; 3.Find any possible opportunity: use commuting time to increase the opportunity to walk, ride bicycles, and climb stairs; 4.Increase outdoor activities, combine life, recreation, work, and exercise; 5.Make full use of leisure time. Make full use of leisure: take more walks, walk the dog, go shopping, play ball, shuttlecock and other activities; 6. Increase interest in collective activities: do not give up the excursions and labor-type activities organized by units and friends. The above content refers to the “Dietary Guidelines for Chinese Residents (2016)” finishing Third, control emotions and maintain a healthy psychology Some doctors have pointed out that “the most extreme association between emotions and health is depression. The prevalence of depression in China is about 2.06%, which means that China’s population of 1.3 billion is conservatively estimated at 60 million, but the treatment rate is less than 10%, 90% are not treated promptly and effectively, and nearly half of the suicides are related to depressed moods. Depression is also a risk factor for many disease episodes, and follow-up treatment has revealed that many cardiovascular and cerebrovascular disease episodes, recurrences and deaths, as well as 16% of tumor patients, have moderate levels of depression. Even when cured, depression can affect the resurgence of disease and quality of life in healed patients.” “In addition, associated with mood are sleep, tobacco and alcohol abuse, and obesity. Sleep is vital to one’s health, and the act of sleeping is a basic human need, which can seriously affect one’s health if the work schedule is disrupted. Dependence on alcohol and tobacco, or dieting or overeating to relieve stress due to poor self-control of emotions, are extremely harmful to health.” Since emotions have such a great impact on physical and mental health, we should develop a good state of mind. People cannot always be in a good mood, and since there are frustrations and troubles in life, there will be negative emotions. A psychologically mature person is not a person without negative emotions, but a person who is good at regulating and controlling their emotions. So, how to be good at regulating and controlling their emotions? 1, consciousness control. When the indignant emotions are about to erupt, to control themselves with awareness, remind themselves that they should remain rational, but also self-referential: “do not get angry, anger will hurt the body”. Cultured people can generally do control. 2. Self-encouragement. Use certain philosophies or certain quotes to comfort yourself and encourage yourself to fight with pain and adversity. Self-indulgence, will make your mood better. 3, language regulation. Language is a powerful tool to influence emotions. If you are sad, reciting funny phrases, can eliminate sadness. With “anger”, “patience”, “calm” and other self-reminder, self-command, self-suggestion, can also regulate their emotions. 4, environmental constraints. The environment has an important regulatory and restraining effect on emotions. Emotional depression, go for a walk outside, can play a regulatory role. Unhappy mood, to the casino to do the game, will eliminate sorrow and boredom. Emotional apprehension, the best way is to go to see a comic movie. 5, comfort. When a person pursues a certain goal and can not reach, in order to reduce the internal disappointment, you can find a reason to comfort yourself, as the fox can not eat grapes to say sour grapes. This is not self-deception, occasionally as a way to relieve emotions, is very beneficial. 6, transfer. When the fire up, consciously change the subject or do something else to distract, you can make emotions can be relieved. Play ball, take a walk, listen to popular music, also help to transfer unpleasant emotions. 7, catharsis. When you encounter unpleasant things and grievances, do not bury them in your heart, to a close friend or loved one to tell it or cry a lot. This venting can release the inner pent-up emotions, which is beneficial to maintain physical and mental health, but the object, location, occasion and method of venting should be appropriate to avoid hurting others. 8, humor. Humor is a special emotional performance, but also a tool for people to adapt to the environment. With a sense of humor, people can maintain a positive and optimistic attitude toward life. Many seemingly troublesome things, using humorous methods to deal with, often can make people’s unpleasant emotions disappear, immediately become relaxed. 9, into nature. Nature’s beautiful mountains and rivers can often shock people’s hearts. Climbing a mountain, will suddenly feel open-minded. Look at the sea, there will be a sense of transcendence. Walk into the forest, you will feel that everything is so fresh. Most people’s confusion and suffering are due to their lack of awareness, their inability to see themselves, their inability to understand others, and therefore their confusion and anxiety. But looking at yourself is also the hardest thing to do, because the ego is bigger than the sky, and it is hard for you to let go and become humble. It’s also because we don’t know how to collect our minds and find ways to be able to be still. The source of negative emotions can be negative experiences, and the same can be said about negative inertia; the things that evoke your negative experiences are just borrowed catalysts. If your emotions are beyond your control, the best way is not to release or suppress them, but to do nothing and learn to calm your mind first, because if the negative energy is too great, you may not even be able to afford to release it, and it may affect others. Repression is not an option, because the source of the problem is due to repression. The heart must first fix the heart, look after the emotions, do not identify, do not judge, let it appear, put the feeling in the heart’s place, regardless of the eyes still tears, breathing is still very chaotic. The heart is the largest emotional control center, to stabilize the emotions must start from the heart, learn the method of stabilizing the heart. As for the method, each person has to find it by himself. There are many, many methods, the key is not in the law, but in your heart, and the will. Believe that you have the ability to be open-minded, and the sea is wide open. Good emotions can improve our sense of well-being, and can also allow us to have a happy and beautiful life.