Before talking about lifestyle, let's first understand what lifestyle medicine is. Lifestyle medicine refers to the treatment and reversal of chronic diseases through food regulation, regular exercise, quality sleep, stress management, risk factor prevention and positive social interaction.
20 18 1.6, morning exercisers practice Tai Ji Chuan in Shenyang Beiling Park. (Zhao Jingdong/People's Picture)
Why is it so important to maintain a healthy lifestyle? At present, all kinds of chronic diseases fill our lives. According to the prediction of the World Health Organization (WHO), by 2020, two-thirds of the world's diseases are related to lifestyles, and the unhealthy lifestyles most related to diseases are smoking, malnutrition and sedentary lifestyles. Adopting a healthy lifestyle can help us prevent 90% heart disease, 50% stroke, 93% diabetes and 36% cancer, and reduce the mortality rate of overweight or obese people. Therefore, maintaining a healthy lifestyle is obviously helpful for the prevention and treatment of chronic diseases and the improvement of quality of life.
What exactly is a healthy lifestyle? You can pay attention to five aspects: exercise, diet, mood and sleep, alcohol and tobacco, and weight.
1. Exercise is an important part of maintaining a healthy lifestyle. To stay healthy, it is recommended to do 150 minutes of moderate-intensity exercise every week. If you already have an illness, have a high risk of illness or want to prevent it, you need to do 225 to 300 minutes of moderate-intensity exercise every week.
2. In terms of diet, we should pay attention to a balanced diet and eat more vegetables, fruits, nuts, whole grains and healthy oils, such as those contained in nuts and deep-sea fish. At the same time, eat less red meat such as beef, mutton and pork, and processed meat such as sausage and bacon. Also pay attention to avoid sugary drinks as much as possible, especially milk tea that everyone likes to drink now. In addition, the intake of trans fatty acids and salts should be limited.
Emotionally, we should keep a relaxed and positive attitude to reduce anxiety, depression and stress. In daily life, we should also maintain good sleep, ensure adequate sleep time, high-quality sleep cycle and sleep regularity, and at the same time, it is best not to sleep with drugs.
In terms of tobacco and alcohol, what we have to do is absolutely ban smoking, not only first-hand smoke, but also stay away from the harm of second-hand smoke and third-hand smoke. Stay away from smokers, and it is best to change clothes in time after contact with smokers. At the same time, alcohol consumption should be restricted to one unit of alcohol (including 14g alcohol) every day.
In the long-term life, we should also keep a healthy weight. You can evaluate and adjust your weight in time according to the following body mass index suitable for Asians.
This article is scientifically checked by Feng Xue, deputy chief physician of Fuwai Hospital of China Academy of Medical Sciences.
Contributed by Fuwai Hospital of China Academy of Medical Sciences.