"Lifestyle diseases" have become the number one killer of health! The secret to prevention is just these 6 words

In 1974, Canadian scholars attributed death and disease to four major factors, namely behavior and lifestyle, environment, biology, and health services, from the perspective of preventive health care. Today, among these four major factors affecting health, diseases caused by lifestyle (hereinafter referred to as lifestyle diseases) have ranked first among human diseases and have become the number one killer of human health.

In order to better prevent lifestyle diseases, Japan, the country with the longest life expectancy in the world, has not only established February of each year as Lifestyle Disease Prevention Month based on the incidence and prevalence trends of lifestyle diseases, but the Japan Lifestyle Disease Prevention Association has also proposed prevention strategies and slogans, which can be summarized as: one, no; two, less; three, more.

No smoke no smoke

Japan has widely publicized the health hazards of tobacco throughout society, vigorously promoted various smoking cessation initiatives, and informed citizens of the three major hazards of cigarettes.

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First, nicotine can cause abnormalities and disorders in sugar metabolism and lipid metabolism, increasing the risk of diabetes and hyperlipidemia. Its excitatory and inhibitory effects on the central nervous system can bring acute effects and damage to the cardiovascular system.

Second, the carbon monoxide produced by smoking is a toxic substance that can tightly combine with the hemoglobin carried by red blood cells to form carboxyhemoglobin, which hinders the transport of oxygen in the blood and also causes blood viscosity and the formation of blood clots.

Third, tar contains a variety of carcinogens, cancer-promoting substances and other harmful substances that can cause long-term damage to human health.

Two less means less food and less alcohol

First, we advocate eating less. Since ancient times, Japan has a saying that "eat until you are 80% full, and you don't need a doctor." Even "eat until you are 80% full" is printed on medicine bags as a doctor's advice, emphasizing the importance of eating less and controlling overeating to maintain human function and health.

Eating until you are 70% to 80% full also includes not being picky about food and chewing slowly. The Japanese believe that the ideal diet combination is staple food, three dishes and one soup, as well as fruits and dairy products. They consider chewing well, eating three meals regularly and not being picky about food as three important things in diet life.

Second, drink less alcohol. Alcohol is a double-edged sword for health. Many lifestyle diseases are closely related to drinking. If you drink a lot, or even drink too much, it can induce a variety of diseases. It is best not to consume more than 20 grams of alcohol per day.

The three mores are more movement, more rest, and more communication

Moving more means exercising more. Regarding exercise, Japan has a saying that "two legs are two doctors". Therefore, if you want to be healthy, you should walk, sit less, move more, exercise more, and persist in doing so in your life. You can walk for 20 minutes twice a day, and do 10 minutes of gymnastics and muscle strength training each time to keep your body active and your limbs strong.

Taking more breaks means taking a good rest. The meaning of "taking a good rest" is not limited to sleep, but also includes rest between work, rest days of more than 6 days a month without work, summer vacation and year-end vacation. Taking more breaks is particularly important for the recovery of body and mind, the promotion of health, and the rejuvenation of the human body.

More contact means more contact with people, things and objects. The more people, things and objects you contact with, the more colorful your life will be, and the more relaxed and happy your mood will be. More contact and communication with people can increase your interest in various things in the world, broaden your horizons, integrate into society, and strengthen relationships, thus creating a better life. Practice has shown that people who have a sense of fun and purpose in life will live younger and younger no matter what age they are.

Source: Popular Science Times

Author: Sharp, deputy chief physician of Chengdu Second People's Hospital

Editor: Mao Mengnan

Review: Wang Fei

Final judge: Chen Lei