5 answers to "unlock" unhealthy lifestyle

Editor's note: As people's living standards improve, their health awareness also increases, and "health preservation" becomes a common word on people's lips. From soaking wolfberries in thermos cups to the emergence of various health preservation venues, health preservation has also moved from verbal to practical. The World Health Organization found that among the factors affecting health, biological factors account for 15%, environmental influences account for 17%, behavior and lifestyle account for 60%, and medical services account for only 8%. Therefore, the simplest and most effective way to preserve health is to cultivate a healthy lifestyle.

What are some unhealthy lifestyles?

The Shanghai Health Promotion Committee Office, Shanghai Health and Medical College, and Shanghai Health Promotion Center jointly conducted a social survey on "Unhealthy Lifestyles Affecting Citizens' Health". A total of 50 unhealthy lifestyles that affect citizens' health were listed. How many of them are among yours?

Unhealthy lifestyles that affect citizens' health

1. Irregular meals, often skipping breakfast or eating late at night;

2. Frequent takeout, overeating, and replacing meals with snacks;

3. Picky eating habits, too few food varieties consumed every day;

4. Adding too much salt, soy sauce and sugar when cooking;

5. Frequently eat fried, grilled and smoked foods;

6. Frequent drinking of sugary drinks;

7. Drink less water every day and only drink water when you are thirsty;

8. Sitting for a long time and lack of physical exercise;

9. Smoking;

10. Excessive drinking;

11. Anxiety or mental tension that cannot be effectively relieved;

12. Lack of social activities and interpersonal communication;

13. Using electronic products (computers, mobile phones, game consoles, etc.) for a long time;

14. Irregular work and rest schedule, often staying up late, and lack of sleep;

15. Lack of health awareness and lack of attention to physical examinations;

16. Failure to seek medical treatment promptly when ill, and failure to take medication as prescribed by the doctor;

17. Blindly consume health care products and use them instead of medicines;

18. Believe in online rumors;

19. Spitting anywhere and not covering your mouth and nose when sneezing;

20. Dyeing or perming your hair too many times.

Unhealthy lifestyles that affect adolescent health

1. Frequently eat fried and grilled foods;

2. Irregular meals, often skipping breakfast or eating late at night;

3. Frequent takeout, overeating, and replacing meals with snacks;

4. Frequent drinking of sugary drinks;

5. Sitting for a long time and lack of physical exercise;

6. Smoking;

7. Using electronic products (computers, mobile phones, game consoles, etc.) for a long time;

8. Not paying attention to eye hygiene;

9. Irregular work and rest schedule, often staying up late, and lack of sleep;

10. Dyeing or perming hair too many times.

Unhealthy lifestyles that affect the health of the elderly

1. Add too much salt, soy sauce and sugar when cooking;

2. Frequently eat pickled foods and improperly stored overnight meals;

3. Sitting for a long time and lack of physical exercise;

4. Smoking;

5. Excessive drinking;

6. Believe in online rumors;

7. Watching TV, playing cards or mahjong for a long time;

8. Lack of health awareness and lack of attention to physical examinations;

9. Failure to seek medical treatment promptly when sick and failure to take medication as prescribed by the doctor;

10. Blindly take health supplements and use them instead of medicines.

Unhealthy lifestyles that affect the health of occupational groups

1. Irregular meals, often skipping breakfast, eating takeout, and eating late at night;

2. Blindly rely on meal replacements to lose weight, skipping staple foods, and replacing meals with snacks;

3. Sitting for a long time and lack of physical exercise;

4. Smoking;

5. Excessive drinking;

6. Lack of social activities and interpersonal communication;

7. Irregular work and rest schedule, often staying up late, and lack of sleep;

8. Using electronic products (computers, mobile phones, game consoles, etc.) for a long time;

9. Failure to seek medical treatment promptly when sick and failure to take medication as prescribed by the doctor;

10. Dyeing or perming hair too many times.

Develop a healthy lifestyle to avoid sudden death

According to statistics from the National Center for Cardiovascular Diseases, there are as many as 550,000 sudden cardiac deaths in my country each year. High-intensity, high-pressure, highly tense, and continuously overworked work conditions are becoming an important cause of sudden death among young people. "From the patients seen by the chest pain center, it is obvious that there are more young people being treated now. In the past, most people who suffered from myocardial infarction were in their sixties or seventies. But in recent years, we have seen many patients with myocardial infarction aged 20 to 30." Ma Genshan, director of the Department of Cardiology at the Zhongda Hospital affiliated to Southeast University, said that data from the hospital's chest pain center showed that young and middle-aged patients with myocardial infarction accounted for about one-third of the total number of myocardial infarction cases in the chest pain center.

Ma Genshan explained that too busy and stressful work will constantly stimulate people's sympathetic nerves. If you are always in a highly tense state, the sympathetic nervous system will be too excited for a long time, which will cause excessive burden on the heart, increased heart rate, and even arrhythmia. In the long run, if it is not adjusted in time, the heart will be damaged. Some patients with sudden heart disease died suddenly because of staying up late and being emotional, which induced neurological dysfunction, coronary artery spasm, and sudden ischemia of the heart. "Some young people stay up late to work overtime and drink excessive coffee to refresh themselves. If you are very sensitive to coffee, it is easy to stimulate the sympathetic nerves, and excessive fatigue will also 'contribute' to the onset of heart disease."

Develop a healthy lifestyle to avoid the risk of chronic diseases

Cancer, diabetes, cardiovascular disease, chronic obstructive pulmonary disease, hypertension and other diseases are common chronic diseases. Zhong Nanshan, an academician of the Chinese Academy of Engineering, said that for chronic diseases, the first thing is prevention, and the second is early diagnosis, early treatment and early detection.

"Prevention should be a commonplace. More than 60% of the factors that lead to chronic diseases are related to lifestyle habits. The key to chronic diseases is prevention." He pointed out that prevention should start with changing lifestyle habits. Smoking, alcoholism, living an uncontrolled life, consuming a lot of high-fat foods, and high psychological stress can all cause problems.

Zhong Nanshan said that now there are more and more cases of tumors, such as colorectal cancer, breast cancer, and prostate cancer. The causes of some tumors are still unclear. In general, tumors are closely related to eating habits, life pressure, life rhythm, and sleep conditions. "Why is colorectal cancer increasing? It has a lot to do with diet. The Chinese diet contains more and more fats and cholesterol, and less fiber, so the chance of colorectal cancer will increase significantly." He said.

Develop a healthy lifestyle to reduce chronic kidney disease by 20%

Researchers at the Karolinska Institute in Sweden and Griffith University in Australia found that choosing an active lifestyle (such as eating vegetables, exercising regularly and quitting smoking) can reduce the risk of chronic kidney disease. The study was published in the Journal of the American Society of Nephrology.

The researchers conducted a systematic review and meta-analysis of more than 100 published research papers to examine which lifestyle changes can reduce the risk of chronic kidney disease. After analyzing data from more than 2.5 million people in 16 countries and regions, they found that eating more vegetables, increasing potassium intake, exercising more, drinking moderately, reducing salt intake and quitting smoking can reduce the risk of chronic kidney disease by 14% to 22%.

Researcher Jemon Kelly said: "Lifestyle may greatly affect the risk of kidney disease. Doctors can make better clinical decisions based on this, and ordinary people can also adjust their lifestyles accordingly to prevent kidney damage."

The researchers emphasized that these lifestyle recommendations apply to healthy people who are at risk of developing kidney problems; people who already have kidney disease should follow their doctor's advice to avoid adding burden to their kidneys.

Develop a healthy lifestyle to prevent dementia

The World Health Organization has issued guidelines suggesting that the risk of dementia can be reduced through a range of healthy lifestyles, including healthy eating, regular exercise, reducing smoking and drinking, and controlling weight.

The guidelines recommend a series of specific suggestions for preventing dementia, such as recommending adults to reduce the risk of cognitive decline through exercise; strongly recommending smoking cessation; strongly recommending a healthy, balanced diet, such as the Mediterranean diet, which includes eating more fruits, vegetables, fish, seafood, beans, nuts and cereals, and especially recommending the use of olive oil when cooking; stopping harmful drinking; providing cognitive training to adults with mild cognitive impairment, etc.

Adults are also advised to strengthen weight control to avoid obesity, and to manage and intervene in health risks such as high blood pressure, diabetes, abnormal blood lipids and cholesterol, depression, and hearing loss, all of which can help reduce the risk of dementia or cognitive decline.

Five ways to help you develop a healthy lifestyle

What exactly is a healthy lifestyle? We can pay attention to five aspects: exercise, diet, mood and sleep, tobacco and alcohol, and weight.

1. Exercise is an important part of maintaining a healthy lifestyle. If you want to maintain a healthy body, it is recommended to do 150 minutes of moderate-intensity exercise per week. If you already have a disease, are at high risk of disease, or want to prevent the occurrence of a disease, you need to do 225 minutes to 300 minutes of moderate-intensity exercise per week.

2. In terms of diet, pay attention to the balance of diet, eat more vegetables, fruits, nuts, whole grains and healthy fats, such as the fats contained in nuts and deep-sea fish. At the same time, you should eat less red meat such as beef, lamb, pork, and processed meat such as sausages and bacon. You should also try to avoid consuming sugary drinks, especially the milk tea that everyone loves to drink now. In addition, you should limit the intake of trans fatty acids and salt.

3. In terms of emotions, we should maintain a relaxed and positive attitude, reduce anxiety, depression, and stress. In daily life, we should also maintain good sleep, ensure sufficient sleep time, high-quality sleep cycles, and go to bed on time. At the same time, it is best to fall asleep without relying on drugs.

4. In terms of tobacco and alcohol, we must absolutely ban smoking, not only first-hand smoke, but also stay away from the harm of second-hand smoke and third-hand smoke. Stay away from smokers, and it is best to change clothes in time after contact with smokers. At the same time, limit drinking to one unit of alcohol per day (including 14g of alcohol).

5. In the long run, we should also maintain a healthy weight. (People's Health Network compiled from People's Daily Online - Popular Science China, People's Daily Online - Shanghai Channel, Life Times, Xinhuanet)