1, self-test health status
1, body temperature
The normal body temperature is 36℃ to 37℃. Above this temperature, it is fever, and below this temperature, it is called "hypothermia". The latter is common in the elderly and patients with chronic malnutrition, but also in patients with hypothyroidism and shock diseases.
2. Pulse
Adult pulse rate is 60 ~ 100 times per minute. If it is found too fast, too slow, the intermittent strength is uncertain, and the speed is not equal, it is an unhealthy performance of the heart. The heart rate of the elderly is generally slow, but as long as it is not less than 55 beats per minute, it belongs to the normal range.
Step 3 breathe
Healthy people breathe smoothly and regularly, about 15 times per minute. If the depth, frequency and rhythm of breathing are abnormal, breathing is laborious, and there is a feeling of chest tightness and suffocation, it is abnormal and should be treated by a doctor. The heart and lung function of the elderly is decreased, and palpitation and shortness of breath may occur after exercise. If they can recover soon after rest, they should not be considered as a manifestation of this disease.
4. Blood pressure
Adult blood pressure does not exceed 140/80mmHg. The blood pressure of the elderly increases with age, but when the systolic blood pressure exceeds 160mmHg, medication should be taken regardless of symptoms.
5. Weight
Long-term stability of weight is one of the indicators of health. Short-term emaciation can be seen in diabetes, hyperthyroidism, cancer, stomach, intestine and liver disease. Whether menopausal women are fat or not is often considered as a disease. A lot of weight gain in the short term may be related to diseases such as hyperlipidemia, diabetes and hypothyroidism.
Step 6 prescribe diet
Adults eat no more than 500 grams a day, and the elderly do not eat more than 350 grams. If you eat and drink more, you should consider the existence of diseases such as diabetes and hyperthyroidism. If you eat less than 250 grams a day and lose appetite for more than half a month, you should check for potential inflammation and cancer.
Step 7 relax bowels
Healthy people defecate once a day or every other day, forming soft stool with yellow color of 4534535aaa. Old people who eat less and exercise less, especially the very old, can defecate once every 2 ~ 3 days. As long as the defecation is smooth and the stool is not dry, it is not constipation. Abnormal stool color, character and frequency can reflect colon lesions.
8, urination
Adults urinate about 1 ~ 2 liters every day, once every 2 ~ 4 hours, and the interval between urination at night is uncertain. Normal urine is light yellow, the color is 4534535aaa, transparent, with a little foam. If abnormal urine color and volume, frequent urination, dysuria or pain are abnormal manifestations, seek medical attention.
9. Sleep
Adults sleep 6 ~ 8 hours a day, and the elderly have to take a nap. Difficulties in falling asleep, waking up at night, and drowsiness during the day are all manifestations of sleep disorders.
10, spirit
Healthy people are full of energy, quick in action, reasonable in mood, painless and dizzy; Otherwise, it is necessary to check whether there are cardiovascular and cerebrovascular diseases and neuromuscular system diseases.
2. Life advice for white-collar workers
First, eat less snacks and don't solve lunch at your desk. The doctor suggested that you might as well prepare nutritious fast food at home in advance and leave your desk to find a quiet place to concentrate on your lunch. As for snacks, you may wish to choose healthy foods such as nuts and fruits.
Second, more and more studies show that sedentary life will increase the risk of heart disease, obesity, diabetes and cancer. Therefore, when white-collar workers go to work next year, remember to check their sitting posture, adjust their seats, make sure that the forearms and wrists using the keyboard are parallel to the ground, put their feet flat on the floor, and the height of the center of the screen is flush with the eyes, and adjust the font size, brightness and contrast of the screen to a comfortable level. In addition, remember to get up and walk for 5 minutes every hour.
Third, many people feel that office politics is "stressful". When this kind of pressure exceeds your capacity, it will cause constant tension. The best way is to try to let go, instead of trying to control it all the time.
Fourth, always open the window for air, of course, this must be based on the premise that the window can be opened. In addition, when the air is uncomfortable, you should report it to the management department in time, and the initiative is in your hands.
Fifth, for many white-collar workers, overtime is a common occurrence. Many times after work, there are also emails and phone calls. The doctor suggests that you arrange three free nights a week to go to the gym or go to the movies for a change. Also, try to turn off your cell phone when you get home.