In this heavy document, there are four key points that are closely related to each of us in China. By 2030, we will achieve these health goals:
Increase life expectancy
By 2022, the average life expectancy will be 77.7 years, and by 2030 it will reach 79 years.
Strengthen the national physique
By 2022 and 2030, the proportion of people who regularly participate in physical exercise will reach 37% and above and 40% and above respectively.
Popularize health knowledge
By 2022 and 2030, the national residents' health literacy level will be no less than 22% and 30% respectively.
Tobacco hazard control
By 2022 and 2030, the smoking rate of people above 15 will be lower than 24.5% and 20% respectively; The proportion of people protected by comprehensive smoke-free regulations reached 30% and above and 80% and above respectively.
More intimately, the "Healthy China Action" released this time has added many practical details, giving detailed and specific "national standard" figures for our daily diet.
Next, let's look at the "national standard". Have you passed your health?
0 1 daily salt intake per capita is not higher than 5g.
The average daily edible oil intake of adults is not higher than 25~30g.
The per capita daily intake of added sugar is not higher than 25g.
The daily intake of vegetables and fruits is not less than 500 grams.
No less than 12 kinds of food should be consumed every day and no less than 25 kinds should be consumed every week.
Adults should maintain a healthy weight and control the body mass index (BMI) at18.5 ~ 24kg/m.
Adult male waist circumference is less than 85cm, and female waist circumference is less than 80cm.
Drink more water. Adults usually drink 7~8 cups a day (1500~ 1700ml).
Eat regularly, don't miss meals, don't overeat, and be seven or eight full.
10 Brush your teeth in the morning and evening, rinse your mouth after meals, use the correct brushing method, and brush your teeth for at least 2 minutes at a time.
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1 1 Encourage moderate-intensity exercise for more than 30 minutes three times a week, or accumulate 150 minutes of moderate-intensity or 75 minutes of high-intensity physical activity.
12 to achieve 6000~ 10000 steps of physical activity every day.
13 Primary and middle school students should accumulate at least 1 hour of moderate-intensity exercise every day.
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14 pupils sleep every day 10 hour; Junior high school students 9 hours; High school students 8 hours; Adults sleep an average of 7-8 hours a day.
15 try to make up for lack of sleep in time, and seek medical advice in time for sleep problems.
16 keep a positive and healthy mood and avoid the harm of persistent negative emotions to health.
17 Learn and use healthy decompression methods, and avoid using unhealthy decompression methods such as smoking, drinking, indulging in the Internet or games.
18 Establish good interpersonal relationships, actively seek interpersonal support, and properly talk and ask for help.
19 Ask for help in time if you have psychological and behavioral problems.
When there is a conflict with your family, don't use excessive words or hurtful behavior, don't avoid it coldly, but actively communicate and solve it.
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2 1 Primary and secondary school students keep correct reading and writing posture.
22. Primary and secondary school students should not use their eyes continuously for more than 40 minutes in reading and writing.
Primary and secondary school students use electronic screen products for non-learning purposes for no more than 15 minutes at a time, and the cumulative daily use does not exceed 1 hour.
If you use the computer for a long time, the elevation angle of the computer should be relative to the user's line of sight at work, and it is not advisable to bow your head or raise your head excessively. It is recommended to take a rest every 1~2 hours.
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Non-smokers should not try to smoke. Smokers should give up smoking as soon as possible, the sooner the better, and it is never too late.
Stay away from unsafe sex.
Don't try drugs for any reason
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Take part in regular physical examination. Regularly monitor breathing, pulse, blood pressure, defecation, record abnormal situation in time, and seek medical advice if necessary.
29 18 and above adults regularly monitor blood pressure, pay attention to blood pressure changes, and control risk factors of hypertension.
For people under 30 and 40 years old with normal blood lipids, 1 blood lipids should be detected every 2 to 5 years; People aged 40 and above should be tested for blood lipid/kloc-0 at least once a year. Blood lipids in high-risk population of cardiovascular and cerebrovascular diseases were detected every 6 months 1 time.
3 1 Regular anti-cancer physical examination.
Pay attention to prevent colds. Patients with chronic respiratory diseases and high-risk groups such as the elderly take the initiative to inoculate influenza vaccine and pneumococcal vaccine.
At the age of 40, healthy people take/kloc-0 fasting blood glucose test every year.
Take the initiative to understand the harm, prevention knowledge and related policies of AIDS, hepatitis B and hepatitis C.
After being scratched or bitten by a dog or cat, the wound should be washed immediately, and anti-rabies immunoglobulin (or serum) and human rabies vaccine should be injected as soon as possible under the guidance of a doctor.
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Actively participate in pre-marital and pre-pregnancy health checks.
Regular physical examination to ensure the safety of mother and baby.
Try exclusive breastfeeding for 6 months.
Pay attention to menstrual hygiene, and be familiar with the symptoms and prevention knowledge of common female diseases such as reproductive tract infection, breast disease and cervical cancer.
Master the informed choice of contraceptive methods, understand all kinds of contraceptive methods, and know the precautions of contraceptive methods you use.
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4 1 Take an active part in escape and first aid training to learn basic escape skills and first aid skills.
Follow the doctor's advice, don't believe in folk remedies, and don't believe in "magic medicine."
Equipped with household first aid kit (including first aid medicine, first aid equipment and first aid consumables, etc.). ).
44. Clean the family environment in a timely and proactive manner, so that the family is clean and tidy, with sufficient light, good ventilation and sanitary toilets.
Moderate use of air conditioning, the set temperature is not higher than 20 degrees Celsius in winter and not lower than 26 degrees Celsius in summer.
Newly renovated rooms are regularly ventilated to reduce indoor air pollution caused by decoration materials.
Advocate the use of exhaust fans, range hoods and other equipment when cooking.
When the weather is seriously polluted, it is suggested to reduce the outdoor stay time as much as possible, and susceptible people should stop outdoor activities.
No fatigue driving, speeding and drunk driving, with certain emergency handling ability.
Choose a swimming place with standardized management, do not advocate swimming in natural waters, and do not swim outdoors when it rains.