Remember these 7 tips, keep the disease away from you!

Remember these 7 tips, keep the disease away from you!

Beautiful morning light, accompany you to read.

many people wish for good luck, career and wealth.

however, the most important thing should be "healthy".

how to keep your health with you and your family?

remember the following tips to keep you healthy throughout the year.


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Scientific diet:

eat less than one or two bites, milk beans must have

if you want not to get sick for a year, you must first eat well!

Lin Guozhen, head of the chronic Disease Prevention and Control Department of the Guangzhou Center for Disease Control and Prevention, said that

the most feasible way to have a good lifestyle is to start with diet.

for a healthy eating habit, remember the following four points:

1. Eat one or two less and move fifteen minutes more.

if you can eat less or two mouthfuls a day, or exercise for 15 minutes more every day, 90% of people can maintain a balance between energy intake and expenditure and effectively control weight gain.

2. Seven or eight taels of grain will reduce fat by 20%.

eat seven or eight taels of food a day, and it is recommended to eat 8 to 9 grams of fat a day, which can reduce energy intake by about 80 kcal, thus preventing 90% of people of normal weight from becoming overweight.

3. Eight taels of vegetables are good, and milk beans are available every day.

eating more vegetables plays a very important role in maintaining cardiovascular health, enhancing disease resistance and preventing some cancers.

the daily consumption of vegetables should be guaranteed to be eight taels, and it is recommended to eat more beans.

4. Eat on time, there are a lot of meals.

now people eat irregularly and overeat, which can easily lead to gastrointestinal diseases. The simple truth of eating on time is often impossible.

make sure you eat your meals on time, breakfast at seven or eight, lunch before 11: 13: 00:00, and dinner at 6: 8.


quit smoking and limit alcohol:

smoking, alcohol limit

Scientific evidence shows that quitting smoking can significantly reduce the risk of cardiovascular and cerebrovascular diseases, cancer and other diseases.

skills for quitting smoking include: from now on, make up your mind and make a plan; throw away all tobacco, ashtrays, matches and lighters.

when smoking is addicted, take a deep breath or chew sugar-free chewing gum, try not to use snacks instead of tobacco, so as not to cause blood sugar rise, the body is too fat;

eat fruit or take a walk instead of a cigarette after a meal.

tell family and friends about the idea of quitting smoking, get their encouragement, support and cooperation;

arrange some sports activities for yourself, such as swimming, running, fishing, playing ball, etc.; if necessary, seek help from the smoking cessation clinic and have a doctor's guidance on the use of smoking cessation drugs.

Liquor is only one or two. Long-term excessive drinking is a risk factor for cardio-cerebrovascular disease.

male, the alcohol content of each drink is not more than 25g, which translates to



keep exercising:

30 minutes of medium-and low-intensity exercise every day

Chinese Center for Disease Control and Prevention. Ma Guansheng, deputy director of the Institute of Nutrition and Food Safety, said:

often participate in physical exertion activities, reducing the chance of cardiovascular disease, diabetes and tumor by 20%.

most office workers can walk about 3000 steps a day. In addition, they have to exercise for another 30 minutes to 1 hour every day to reach the physical activity target.

accumulate more than 30 minutes of moderate-intensity activity 5-7 days a week, such as walking 4,000 steps a day.


Annual physical examination:

different groups pay more attention to

Harbin Medical University. Director Fu Jun suggested that you should have a physical examination every year after the age of 30 and every six months after the age of 50. At the same time, the items of physical examination should be "tailored to suit".

1. People who have irregular meals and often eat out:

need to pay attention to metabolic tests, draw blood for blood sugar, blood lipids, uric acid, and carbon 13 breath test, and suggest that Helicobacter pylori test be increased.

2. People who often drink and socialize:

need to pay attention to liver lesions, do a good job of liver B-ultrasound, alcohol gene test, and evaluate alcohol tolerance. It is also recommended to increase cardiac color ultrasound and waist-to-hip ratio examination.

3. People who have a habit of smoking:

need screening for lung cancer and nasopharyngeal carcinoma, chest X-ray examination, blood sampling for lung cancer tumor markers, sputum cytology examination.

4. People who often work in front of the computer and sit for a long time:

can selectively increase CT of cervical intervertebral disc and CT of lumbar intervertebral disc.


weight control:

waist circumference does not exceed 90CM

Tianjin people's Hospital. Professor Yao Zhuhua, a cardio-cerebrovascular expert, said that weight control is an important link in maintaining cardiovascular and cerebrovascular health and preventing stroke and coronary heart disease.

Chinese adult BMI criteria:


fat, excessive accumulation in the upper body or abdomen is called "central" obesity, that is, abdominal, apple or visceral fat obesity.

the more abdominal fat, the higher the risk of cardiovascular and cerebrovascular diseases.

adult male waistline> 90cmOr waist-to-hip ratio> 0.90, adult female waist circumference> 85cm, or waist-to-hip ratio> 0.85, which is central obesity.

once you need to lose weight, you must lose weight step by step, usually by 0.5 to 1.0kg per week, and it is advisable to reduce the mass of the plasma by 5 to 10 percent within 6 months to 1 year.


Sleep on time:

you must sleep before 12:00 at night

A survey by the American Cancer Society shows that people who sleep an average of 7 to 8 hours a night live the longest. 80% of those who sleep less than 4 hours a night are short-lived people.

the best sleep time is different for different ages. You should sleep scientifically according to your age, but you should go to bed before 12:00 every night.

people over 60 years old: sleep 5.5 to 7 hours a day.

30-year-old 60-year-old adults: sleep about 7 hours a day.

Young people aged 29 years old: sleep about 8 hours a day.

412-year-old children: sleep 10-12 hours a day.


adjust psychology

Mental health

physical health

the World Health Organization believes that in addition to physical health, real health also requires mental health, including mental health, emotional health, and even moral health.

see things should be divided into two, treat others should be lenient, self-criticism should be strict, need to know that there is me for all, only for everyone for me, psychological balance is easy.

mental health, but also promote emotional health.

everything is positive and enterprising, believing that there are more ways than difficulties, and you will be in a good mood.

doing things openly and openly is a sign of mental health.

remember these 7 tips to keep diseases away and keep you healthy throughout the year!