Look at these 16 health bottom lines. Is it up to standard?
If you don't do it,
Work hard from now on!
0 1 drinking water bottom line: daily 1.5 liters.
Normal people drink 1.5~2.5 liters of water every day, while patients with cardiovascular and cerebrovascular diseases drink 1~ 1.5 liters.
For the elderly, when they feel thirsty, it means that they are short of water, and insufficient urine and dark yellow urine can also be used to judge that they are short of water. If the body is short of water for a long time, water metabolism will be disordered, which will increase blood viscosity and induce heart failure.
Drinking too much water is not good for your health, especially for patients with cardiovascular diseases over 75 years old. Drinking too much water can lead to heart failure.
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02 Bottom line for eating salt: no more than 5g/ day.
Adults in China consume more than10g per day on average. Excessive salt will aggravate gastric mucosal damage, accelerate osteoporosis and increase the risk of hypertension and cardiovascular and cerebrovascular diseases.
Healthy adults should eat no more than 5 grams of salt every day.
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The bottom line of eating sugar: no more than 25g/ day.
Reasonable intake of sugar is helpful for gastrointestinal absorption and nutritional supplement, but excessive intake will lead to long-term high load of islet function, induce diabetes, and also turn into fat accumulation in the body, leading to obesity, hypertension and hyperlipidemia.
According to the statistics of the World Health Organization, the average life expectancy of people who have been addicted to high-sugar foods for a long time is shorter than that of people who eat normal foods 10~20 years.
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Bottom line of fuel consumption: no more than 30g/ day.
1 g oil can provide 9 kilocalories, and the recommended warning line for oil consumption is 25 ~ 30g/ day.
Eating too much oil may lead to overweight or obesity over time, suffering from hyperlipidemia, hypertension, diabetes, coronary heart disease, stroke, cancer and other diseases.
Eating too much oil for a long time will also increase the burden on the stomach and cause various indigestion and gastrointestinal diseases.
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The bottom line of eating fruit: half a catty a day.
China people eat less fruits, which leads to about 540,000 people dying of cardiovascular diseases every year. Fruit is rich in vitamins, which can increase blood vessel elasticity and prevent atherosclerosis.
Supplement at least half a catty of fruit every day to maintain daily consumption.
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The bottom line of eating red meat: don't exceed 1 kg per week.
Red meat is a double-edged sword, with high hemoglobin content but high cholesterol and saturated fatty acids. Eating too much will increase the risk of cancer, heart disease, respiratory diseases, stroke, diabetes, Alzheimer's disease, kidney disease and liver disease.
Not more than a catty of red meat per week, preferably less than 6 Liang, can not only maintain the normal energy metabolism of the body, but also not increase the risk of cardiovascular and cerebrovascular diseases.
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07 bottom line of toilet time: 5 minutes at most.
In fact, the shorter the defecation time, the better. Once you go to the toilet for more than 5 minutes, the excrement will stay in the anus for a long time, stimulating blood vessels, causing poor blood return, forming blood clots and causing hemorrhoids.
The elderly are slow to move and may have constipation. Especially for patients with cardiovascular and cerebrovascular diseases, the toilet time can be extended, but the longest time is not more than 30 minutes, otherwise it may cause adverse consequences such as myocardial infarction and pulmonary embolism.
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08 bottom line of sleep time: 23 o'clock
23 65438+ 0 pm is the time for liver detoxification. Sleeping late may have the following adverse effects:
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09 Sedentary time bottom line: Do not exceed 60 minutes.
The main risk of sedentary is poor blood flow in lower limbs. The physiological structure of human body determines that it is not suitable for long-term static state. Keeping still for an hour will slow down blood circulation and increase blood viscosity.
Long-term sedentary can cause chronic diseases such as cervical spondylosis, low back pain, obesity and hypertension, and sudden standing after sedentary may also induce pulmonary embolism and cardiovascular and cerebrovascular events. Sedentary will reduce energy consumption and lead to body fat accumulation.
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10 pace bottom line: 0.6m/s.
Walking speed can comprehensively reflect a person's health status, including physical aerobic capacity, cardiopulmonary and lower limb muscle endurance.
You can simply test yourself when crossing the traffic lights. If you can cross the road smoothly, the walking speed is normal.
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1 1 Body mass index bottom line: no more than 24.
More than 50% of adults in China are overweight or obese, that is, the body mass index (BMI = the square of weight and height) exceeds 24.
Overweight and obesity are high risk factors for cardiovascular and cerebrovascular diseases, diabetes, cancer and other diseases.
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12 neck circumference police bottom line: 35/38cm
The neck is the earliest part of systemic vascular atherosclerosis, and people with thick necks are likely to be complicated with cardiovascular and cerebrovascular diseases or early cardiovascular and cerebrovascular diseases.
People with thick necks are often more likely to suffer from apnea syndrome and dyslipidemia. In addition, a double chin and a short neck may be signs of an unhealthy heart.
Many studies have found that neck circumference is one of the "natural methods" to measure human upper body fat, which is generally less than 38 cm for men and 35 cm for women.
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If you feel the necklace is getting shorter, or the shirt collar is getting tighter, be on your guard. In addition to ensuring a healthy diet, we should also exercise moderately and reduce fat.
13 waist circumference: 100 cm
Every centimeter of waist circumference increases the risk of cancer 1 1 cm. Waist circumference exceeding 100 cm is not only a cardiovascular and cerebrovascular disease, but also the risk of colorectal cancer will more than double.
Fat accumulated in waist and abdomen can also cause chronic inflammatory reaction, increasing the risk of hypertension, diabetes and coronary heart disease.
Most people whose waist circumference exceeds 100 cm have abnormal metabolism or abnormal glucose metabolism, which may be a symptom of pre-diabetes, and should be controlled in time. In order to keep healthy, the waist circumference of men should be less than 85 cm and that of women should be less than 80 cm.
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14 blood pressure bottom line: no more than 140mm Hg.
Hypertension will accelerate the occurrence of cardiovascular and cerebrovascular events and aggravate kidney damage.
The ideal index of blood pressure control for young people is below 80/ 1.20 mm Hg, and the elderly can relax it appropriately, but the overall blood pressure should be controlled below 90/ 1.40 mm Hg.
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15 blood lipid bottom line:1.8/2.6/3.4 mmol/L.
The control target of low density lipoprotein cholesterol is stratified according to risk;
Beyond the "bottom line", the risk of atherosclerosis begins to increase. The higher the index, the greater the risk of coronary heart disease, stroke and other diseases.
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16 heart rate bottom line: 60 beats/min.
Normal sinus rhythm, heart rate (frequency) 60~ 100 beats/min. More than 100 beats/min is tachycardia, but this indicator is not absolute.
If the heart rate exceeds 100 beats/min for a long time, it may also be complicated with hyperthyroidism or long-term lack of exercise.
But for some people who exercise for a long time, such as athletes, it is normal to have a slow heartbeat; With the increase of the age of the elderly, the heart rate will also slow down, but the heart rate is less than 50 beats/min, which may be complicated with atrioventricular block, sick sinus syndrome and other diseases, which need close monitoring. Below 35 beats/min, pacemaker treatment may be needed.
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