The health concept of "three reductions and three healths" reduces the risk of chronic diseases

September 2023 is the 17th "Healthy Lifestyle for All" Promotion Month. The theme of this year's promotion month is "Three Reductions and Three Healths" starting from me. With the progress of society and the improvement of living standards, people pay more and more attention to their own health. In order to better help everyone protect their health and reduce the risk of chronic diseases, how can we achieve "Three Reductions and Three Healths" in daily life? What are the core contents of "Three Reductions and Three Healths"? Let's learn about it today.

1. The core content of “Three Reductions and Three Healths”

1. Reduce salt intake: Salt is also called sodium chloride. Excessive sodium intake can easily raise blood pressure and increase the risk of cardiovascular disease. At the same time, eating too much salt can also increase the risk of stomach problems, osteoporosis, obesity and other diseases. It is recommended that healthy adults should not consume more than 6 grams of salt per day, children aged 2-3 should not consume more than 2 grams, children aged 4-6 should not consume more than 3 grams, children aged 7-10 should not consume more than 4 grams, and the elderly over 65 should not consume more than 5 grams.

2. Reduce oil intake: The amount of cooking oil used by healthy adults should not exceed 25-30 grams per day. Choose cooking methods that are beneficial to health, use frying instead of deep-frying, use an oil control pot, reduce oil intake, eat less fried foods, try not to use animal fat for cooking, eat a variety of vegetable oils, and do not drink vegetable soup.

3. Reduce sugar: It is recommended that the daily added sugar intake per person should not exceed 50 grams, and it is best to control it below 25 grams; drink more boiled water, do not drink or drink less sugary drinks, reduce the number of times you eat high-sugar foods, pay attention to reducing sugar intake when dining out, use less sugar when cooking food, and try to use less sugar in infant food.

4. Healthy oral cavity: Brush your teeth once every morning after getting up and before going to bed at night. Brushing before going to bed is more important. Develop a good habit of not eating after brushing. Ordinary adults should have an oral examination at least once a year to detect oral diseases in time and treat them early. Children are prone to dental caries and the disease progresses quickly. It is recommended to have an oral examination once every six months. Parents should help or supervise children under 6 years old to brush their teeth and help them develop a good habit of brushing their teeth every morning and evening. It is recommended to use fluoride toothpaste to brush teeth, which is a safe and effective measure to prevent dental caries. After meals, snacks, and carbonated beverages, rinse your mouth with clean water in time to remove food residues to reduce the risk of dental caries.

5. Healthy weight: It is recommended that children and adolescents develop the habit of a proper diet and regular exercise from an early age, reduce sedentary time and increase physical activity; healthy adults should have a proper diet and scientific exercise, eat regularly, eat a diversified food, measure their body mass index (BMI) regularly, promote safe weight loss, reduce sitting for long periods of time, get up and move every hour, take an average of 6,000 steps of active physical activity every day, and perform at least moderate-intensity physical activity every week for a total of more than 150 minutes; the elderly should exercise according to their ability and choose appropriate activities. It is recommended to perform activities that improve balance and prevent falls three times a week.

6. Healthy bones: A balanced diet rich in calcium, low in salt and moderate in protein, no smoking, no excessive drinking, an average of at least 20 minutes of sunshine per day, moderate exercise, and high-risk groups should be diagnosed with osteoporosis early.

2. "Three reductions and three healths" to reduce the risk of chronic diseases. It is recommended to start from the following aspects

1. Eat three meals a day regularly and develop good eating habits

We should eat three meals a day on time and in the right amount, especially we should develop a good habit of eating breakfast. Eating breakfast helps digestion, protects the stomach, and provides the body with sufficient energy, so that we can greet the day's study and activities in a full state. Breakfast should ensure that it is nutritious enough, and you can choose foods such as cereals, potatoes, meat, eggs, milk or beans, and fresh vegetables and fruits.

2. Eat a variety of foods every day to make your nutritional intake more balanced

Generally speaking, three meals a day should be based on cereals such as rice and wheat, eat more vegetables, milk and beans, eat fish, poultry, eggs, lean meat and other animal proteins in moderation, and consume an average of 12 kinds of food per day, more than 25 kinds per week, with reasonable combinations, and consume 200-300 grams of cereal food per day, including 50 to 150 grams of whole grains and beans, and 50 to 100 grams of potatoes. Eat more fruits and vegetables, milk, whole grains, and soybeans. Fruits and vegetables, whole grains and dairy products are important components of a balanced diet. Some people like to eat cakes, hamburgers and other foods that are high in oil, salt and sugar, and sometimes even use snacks instead of three meals a day. This is very unscientific and will cause great harm to the body in the long run. Therefore, we should eat less fast food containing high salt, high sugar and high fat, and don't let greed affect the health of the body.

3. Choose snacks wisely, drink more water and less sugary drinks

Snacks are also very particular. We can choose hygienic and nutritious foods as snacks, such as fruits and fresh vegetables that can be eaten raw, dairy products, soy products or nuts. Juice, soda and other drinks contain a lot of sugar, which will make us fat, and carbonic acid will also damage our teeth and bones. Therefore, the team members should not drink or drink less sugary drinks. In fact, the best drink is boiled water. Everyone should ensure that they drink enough water every day, which can also prevent colds and other diseases.

4. Do not eat a partial diet, exercise more, and maintain appropriate weight gain

Chang Cuiqing, deputy director of the Dietary Guidelines Revision Expert Committee and researcher at the Institute of Sports Medicine of Peking University Third Hospital, said that weight change is the simplest and most practical indicator to judge whether energy is balanced over a period of time, and it is also an indicator to judge whether eating and moving are balanced. Exercise is good for physical and mental health, and maintaining a healthy weight depends on the body's energy balance. Usually, physical activity should account for more than 15% of total energy consumption. In addition to daily physical activities such as housework, work, and transportation, active exercise should be strengthened. Active exercise comes in various forms, mainly including aerobic exercise, resistance exercise, flexibility exercise, and balance and coordination exercise. Exercise should take into account different types, first aerobic exercise, then strength, pay attention to flexibility exercise, set goals, and gradually reach the amount of activity. You should not be picky about food, do not overeat, and keep your weight within a normal range. Being too light or too heavy is not a sign of health. Children with malnutrition should eat more foods rich in high-quality protein such as fish, poultry, eggs, meat, or soy products. Children with overnutrition, overweight and obesity should control their food intake and eat more fruits, vegetables and other foods rich in fiber. In addition, everyone should pay attention to strengthening physical exercise. According to their own situation, they should ensure at least 1 hour of physical exercise every day. They can choose rope skipping, radio gymnastics, jogging and some activities to exercise flexibility to comprehensively improve their physical fitness.

With the acceleration of the pace of life and the change of people's living habits, unhealthy lifestyles with more salt, more oil, more sugar and less exercise are becoming more and more common. These bad living habits are the key to causing health problems, and each one is closely related to the prevention and control of chronic diseases. Through the publicity month activities and the rich and diverse publicity methods, we advocate that everyone take positive actions, starting from each individual "I" to make themselves the first person responsible for health; starting from the "I" in each family, share a healthy life with the family; starting from every "I" in the whole society, by improving health awareness and advocating healthy living concepts, preventing chronic disease-related risk factors, reducing and delaying the occurrence and development of chronic diseases, and improving individual health levels.

References

"Dietary Guidelines for Chinese Residents (2022) Popular Science Edition"