Bad living habits achieve "three highs"
Nowadays, with the accelerated pace of social life and heavy work pressure, many people unconsciously form some bad living habits, such as bad eating habits, working overtime and staying up late, smoking, exercising less, etc. These bad lifestyles are very unfavorable to our health. At the same time, this is also the source of cardiovascular diseases caused by high blood pressure, high cholesterol and high blood sugar.
With the improvement of living standards, the amount of meat eaten by modern people increases, while the proportion of fruits and vegetables decreases relatively, resulting in unreasonable dietary structure and excessive fat intake. In addition, people's life is very fast now. Many people skip breakfast in order to save time. Some people go to work in a hurry to get something to eat. Lunch is often eaten in lunch or western fast food because of limited time; Dinner, social intercourse, a dinner, I often eat a fat and thick meal. A diet high in fat, salt and sugar, combined with unreasonable eating habits, is most likely to cause metabolic problems. High oil will lead to high blood lipid and obesity; High salt is easy to induce hypertension; High-sugar diet will change the blood pH value, reduce the body's immunity, affect the body's fat consumption, and cause fat accumulation.
Nowadays, it has become a common phenomenon for white-collar workers to stay up late and work overtime, because staying up late is a chronic hazard to the body, which will cause serious damage to the normal metabolism of human cells and cause endocrine disorders. And everyone will have a habit of staying up late, that is, playing with knives and forks. Overeating dinner will lead to high cholesterol, while long-term overeating dinner and excessive calorie intake will stimulate insulin secretion, lead to premature failure of islet β cells and induce diabetes.
In addition, many people have the habit of smoking, which will cause the rise of blood pressure, blood lipid and blood sugar. Studies have shown that nicotine in tobacco can stimulate the heart and adrenal gland to release a large amount of catecholamines, thus accelerating the heart beating, contracting blood vessels and raising blood pressure; Smoking can lead to disorder of blood lipid metabolism and increase triglyceride level. Compared with non-smokers, the serum triglyceride level of smokers has increased by 65,438 00% to 65,438 05%, and smoking will reduce high-density lipoprotein cholesterol which is beneficial to human health. Smoking has a great influence on blood sugar. Studies have found that long-term smoking will damage islet β cells, significantly increase the risk of impaired glucose tolerance, and also cause insulin resistance and increase blood sugar. If diabetics smoke for a long time, their blood sugar level will increase significantly, which is difficult to control.
Less exercise reduces the body's energy consumption, and substances such as lipids and starch in food are reduced due to sedentary, but too much is converted into fat and stored in the body, leading to obesity. The main reasons for obesity are hypertension, high cholesterol and high blood sugar.
A healthy lifestyle can prevent "three highs"
To prevent "three highs", we should have a healthy lifestyle, especially in terms of diet, and we should pay attention to a balanced diet with low salt, low fat and low sugar. The food should be diversified, the staple food should be mainly whole grains, and the thickness should be matched. Attention should be paid to increasing the intake of fish, vegetables and fruits, increasing the proportion of dark and green vegetables, reducing the intake of meat and oil, drinking more green tea and controlling the intake of alcohol. Attention should be paid to the preparation of high-nutrient food in other dietary arrangements for breakfast, which should be rich in multivitamins and high-quality protein; Lunch can be eaten more and more on the basis of eating well; Don't eat too much for dinner, and the food should be as light as possible.
Second, exercise, you can choose simple aerobic exercise, such as brisk walking, jogging, walking and playing Tai Ji Chuan. In China, people only strengthen exercise, such as climbing stairs, insisting on 30 minutes each time, at least 3-5 times a week, and it is advisable to feel good about themselves after exercise.
Third, quit smoking. Some studies have found that the younger you are, the more effectively your body can repair the damage caused by smoking. The earlier you quit smoking, the smaller the damage and the shorter the time your body needs to fix it. Therefore, the earlier you quit smoking, the greater the benefit. Need to be reminded that smoking must be thorough, it is best for the whole family to quit smoking and keep a smoke-free environment, because second-hand smoke is also very harmful to the body.
Fourth, regular work and rest, adequate sleep. Try not to stay up late at night. Sleeping during the day will cause a biological clock. Try to ensure seven to eight hours of sleep every night.