But how do you judge your health?
Compare these 16 health warning lines.
Easily understand your health!
0 1.
Neck circumference warning line: 35cm
Thick neck, poor blood vessels!
A study in the American Journal of Clinical Endocrinology and Metabolism suggests that the thicker the neck, the greater the risk of cardiovascular disease, and the higher the probability of cardiovascular disease in decades. A double chin and a short neck may be signs of unhealthy heart.
Suggestion: measure your neck, and it is best not to exceed this number: the neck circumference of men should not exceed 39 cm and that of women should not exceed 35 cm.
02.
Waist warning line: 100 cm
If you ask the doctor where the fat is most dangerous, the doctor will not hesitate to tell you that it is the waist and abdomen! Because every 2.54 cm increase in waist circumference, the risk of cancer increases nearly 8 times. In addition, too much fat in the waist and abdomen will destroy the pancreatic system and increase the risk of diseases such as hypertension, dyslipidemia, fatty liver and diabetes.
Suggestion: The Guidelines for the Prevention and Treatment of Overweight and Obesity in China clearly stipulates that the waist circumference of men is 85cm and that of women is 80cm.
Figure: Picture Network (the same below)
03.
Vascular warning line: total cholesterol 5. 18.
If you want to know more about your blood vessels, please do a blood lipid test first. If the total cholesterol in blood lipid test exceeds 5. 18 mmol/L, LDL-C (low-density cholesterol) shows "↑", which means that your vascular health has turned on a "red light" and the risk of stroke is increasing.
Suggestion: Eat 2 cloves of garlic every day. Garlic contains allicin, which is called the scavenger of blood vessels. Drinking miscellaneous grains porridge, eating more fruits, laughing 15 minutes every day and stretching regularly are all beneficial to protecting blood vessels.
04.
Heartbeat warning line: 100 beats/min
When people are quiet, the heart rate of 60-90 beats/min belongs to the normal range. But if the heart rate continues to be too fast, it will easily lead to some health problems. Studies have found that long-term high heart rate can cause insulin resistance, which in turn leads to an increase in blood pressure and blood sugar; Tachycardia increases the work done by the heart, strengthens the pressure on large blood vessels, and also leads to the aggravation of atherosclerosis.
Suggestion: Take the lead in regular sports activities, whether it is housework or various sports. Usually after three months of exercise, the heart rate will start to drop 4-5 times per minute.
05.
Warning line for eating fruit: at least half a catty a day.
According to the analysis of the attributable death of people aged 25 and above in China in 20 13 years by the Center for Chronic Infectious Diseases of China Center for Disease Control and Prevention, it is found that:
The life expectancy loss caused by insufficient fruit intake in China is 1.73 years old. About 15% of the total deaths of people over 25 years old (including 25 years old) are caused by insufficient fruit intake, and the number of deaths attributed to it is 1348400.
Suggestion: One catty of vegetables and half a catty of fruit every day. Fruits and vegetables can't replace each other. The fruits you usually eat, such as oranges, bananas and kiwis, each weigh two to three times. Only two or three are enough to weigh half a catty, while slightly larger fruits, such as apples and pears, weigh almost half a catty.
06.
Warning line for eating fruit: at least half a catty a day.
Excessive salt intake is closely related to hypertension and cardiovascular diseases, which will also aggravate the damage of gastric mucosa and accelerate osteoporosis. Excessive salt intake will also worsen the skin. Whether for health or beauty, salt control is very important.
Suggestion: A beer bottle cap filled with salt is exactly 6 grams. Eat less snacks, pickles, lunch meat and other processed foods.
07.
Warning line for eating sugar: 25g/ day
In order to understand the health effects of sugar in daily diet, the Australian director ate 40 teaspoons of sugar (about 160g) every day for 60 days, which came from "hidden sugar" in so-called "healthy foods" such as low-fat yogurt, cereal and juice.
At the end of the experiment (only 60 days), the body weight soared by 8.5 kg, the risk of heart disease increased, the waist circumference soared 10 cm, harmful visceral fat accumulated, and emotional and cognitive functions were seriously affected. The health level dropped from the best 20% to the worst 10%.
According to the World Health Organization (WHO), the average life expectancy of people who indulge in high-sugar foods for a long time is shorter than that of people who eat normal foods 10-20 years.
Suggestion: the intake of added sugar per person per day should not exceed 50 grams, preferably within 25 grams. So don't eat sugar!
08.
Warning line of fuel consumption: 30g/ day.
At present, the average oil consumption of urban residents in China is as high as 45-50g, which is much higher than the standard of 25-30g per person per day recommended by China Nutrition Society.
The British "Daily Mail" once pointed out that excessive consumption of oil will bring cancer, hyperlipidemia, coronary heart disease, arthritis, cholecystitis, acne and other problems. Hyperlipidemia, hypertension, diabetes, obesity, fatty liver ... all eat like this.
Suggestion: How much is 25-30 grams? If you use the white porcelain spoon commonly used at home, it is about two spoons.
09.
Warning line for drinking: 25g/ day
In China, 1 of every five people who die of cancer is due to excessive drinking.
A review article published in the British science monthly Addiction pointed out that alcohol can cause cancer and is related to at least seven kinds of cancer! Include oropharyngeal cancer's disease, laryngeal cancer, esophageal cancer, liver cancer, colon cancer, rectal cancer and breast cancer.
Suggestion: The Dietary Guidelines for China Residents (20 16) suggests that men should not drink more than 25g and women should not drink more than 15g every day, otherwise it is excessive drinking. Liquor should not exceed 65438 0 Liang at a time; Don't exceed one bottle of beer at a time; You can only drink one glass of red wine at a time.
10.
Smoking warning line: 0 times
Smoking will not only increase your own cancer probability, but also increase your family's cancer probability. Smoking 20 cigarettes a day for more than 20 years increases the risk of lung cancer death by 20 times.
Suggestion: If you want to be healthy, the first thing to do is to quit smoking! If you don't smoke, you should also be alert to second-hand smoke and third-hand smoke.
1 1.
Pace warning line: 0.6m/s
A study by the University of Pittsburgh found that walking speed can predict life expectancy. People who walk less than 0.6 meters per second are more likely to die.
Suggestion: Keep walking for about 40 minutes every day to improve heart and lung function, and people will become healthier and healthier.
Figure: Picture Network
12.
Red meat warning line: no more than 1 kg per week.
The map of red meat distribution and malignant disease distribution in the world shows that the more red in the map, the higher the incidence rate.
Red meat refers to the meat that is red before cooking, and the meat of mammals such as cattle, sheep and pigs is red meat.
A new study published in the British Medical Journal found that the more red meat you eat, the greater the risk of death from eight diseases, including cancer, heart disease, respiratory diseases, stroke, diabetes, Alzheimer's disease, kidney disease and liver disease.
Suggestion: Healthy people should not exceed a catty of red meat every week, and it is better to control it below 6 Liang.
13.
Warning line for drinking water: not less than 1.5 liter per day.
Drinking water is a small matter, but drinking less water is a big thing! When you feel thirsty, it means that your body has lost at least 1% water. Drinking water is to let it participate in metabolism. Long-term water shortage will increase the viscosity of blood and induce cardiovascular and cerebrovascular diseases.
Suggestion: Keep the daily drinking water at about 1500ml, and drink 200-300ml at intervals. Drink boiled water and tea.
14.
Toilet warning line: 5 minutes at most
You can't go to the toilet for more than 5 minutes at a time. Otherwise, excrement will stay in the anus for a long time, or stimulate blood vessels, causing congestion, which will lead to poor blood return, thrombosis and hemorrhoids for a long time.
Suggestion: It is difficult for some elderly people to solve problems within 5 minutes. They can stand up and sit down again, and spend time apart instead of squatting for dozens of minutes at a time.
15.
Sedentary: Do not exceed 60 minutes.
An Australian study found that sitting for a long time 1 hour is about equivalent to smoking two cigarettes, which means losing life by 22 minutes. Sedentary and less exercise will slow down blood circulation, increase blood viscosity and weaken myocardial contraction. Over time, arteriosclerosis, coronary heart disease, etc. May be accompanied.
Suggestion: Every 30 minutes of meditation, it is best to get up and exercise for about 5 minutes.
16.
Warning line for sleeping in: 23 o'clock
Long-term lack of sleep will reduce immunity, not only seriously damage the liver, but also lead to various chronic diseases, inducing diseases such as hypertension, heart disease and diabetes. It can also lead to cell mutation, which increases the risk of cancer and sudden death.
Suggestion: remember! 23 o'clock is the limit of staying up late! Don't stay up more than twice a week!
Want to live a long and healthy life?
Be sure to remember these 16 warning lines!
If it exceeds the standard.
Be sure to be vigilant!
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Remind people around you together.
Materials: Xinhua News Agency, Yang Guang News, Health Times.