At present, in China, the main diseases that threaten people's lives and health have changed from infectious diseases in the past to chronic non-infectious diseases. Through a lot of repeated research, medical workers show that unhealthy and unscientific lifestyles and behaviors are the main causes of the disease. For example, Chinese scholars have studied the proportion of four factors in the cause of death. The results show that lifestyle and behavior factors account for 48.9%, environmental factors account for 17.6%, biological factors account for 23.2%, and health service factors account for 10.3%. Therefore, we must establish a civilized, healthy and scientific lifestyle and overcome and eliminate bad lifestyles. Dr. Nakajima Hiroshi, Director-General of the World Health Organization, once profoundly pointed out: "We must realize that most health problems and premature deaths in the world can be prevented by changing people's behavior, and the cost is very small." Therefore, in 2000, the World Health Organization put forward a new health promotion standard of "reasonable diet, smoking cessation and alcohol restriction, psychological balance and physical exercise". China's health departments refer to foreign experience, collect the opinions of most domestic health experts and scholars, and combine the characteristics of our country to sum up the healthy lifestyle that should be advocated, that is, to achieve "eight attentions": reasonable diet, regular living, ensuring sleep, combining work and rest, harmonious sexual life, quitting smoking and limiting alcohol, moderate exercise and psychological balance.
1. Reasonable diet: There are many factors that affect people's health and longevity, and diet nutrition is an important aspect. Medical experts believe that insufficient nutrition and unbalanced nutrition are the important causes of many diseases, such as diabetes, hypertension, coronary heart disease, hyperlipidemia, gout, cancer and so on. These are all related to unbalanced diet. There are more than forty kinds of nutrients needed by human body, which can be divided into seven categories, namely: protein, fat, carbohydrates, minerals (including macro elements and trace elements), vitamins, dietary fiber and water. Among them, protein, fat and carbohydrates can generate heat during metabolism, so they are collectively referred to as "three thermogenic nutrients". These seven nutrients not only have their own special functions and complete their respective tasks, but also constitute a reasonable and scientific basic nutrition system. They coordinate and cooperate in the whole process of nutrition, fulfilling the sacred mission of regulating human life and physiological activities. A balanced diet consists of various foods in a reasonable proportion and manner, which complement each other and provide comprehensive, balanced and moderate nutrition. This is the core requirement of reasonable nutrition. A balanced diet is a scientific and reasonable diet. The heat energy and various nutrients provided by this diet should not only be comprehensive, but also the nutritional supply of the diet must be balanced with the needs of the human body. At the same time, various nutrients can maintain an appropriate proportion, cooperate with each other without imbalance, take care of different ages, sexes, physiological conditions and special circumstances, and achieve a nutritional balance between supply and demand. China Nutrition Society has formulated dietary guidelines according to the national conditions. Its principles include: "Food should be diverse, hunger should be appropriate, oil should be appropriate, thickness should be matched, salt should be limited, sweets should be eaten less, drinking should be moderate, and three meals should be reasonable." If we can abide by these principles for a long time, we will certainly meet the requirements of reasonable nutrition.
Second, regular daily life: daily life mainly refers to work and rest, including the arrangement of various daily activities. Motherland medicine believes that one of the reasons for human longevity is that "life is regular". Neijing said: "Ancient people, who knows, ... ate moderately, lived regularly, and did not move rashly, so they could live in harmony with God and die at the age of 100"; "life has no knots, so it will fail at half a hundred." Judging from the experience of some long-lived old people in modern times, it is an important healthy and long-lived experience to have a set of good habits that meet the physiological requirements. Today, scientists are more convinced that there is biological rhythm, that is, "biological clock", which is closely related to natural activities in various physiological activities in the human body. Therefore, our daily life must be "regular", adhere to regular work and rest, reasonably arrange daily work and rest, maintain good living habits, adhere to a regular living system, work, study, rest and sleep as much as possible, do not violate the changing laws of human physiology, and adapt to the laws of natural activities and the requirements of biological clocks. This is an important health care method to ensure physical and mental health and prolong life.
Third, ensure sleep: sleep is an important part of people's lives. People spend13 of their life in sleep. Good sleep is very important for restoring physical strength, enhancing wisdom and ensuring health. There is no health without sleep. Sleep is an important physiological function of self-protection. Sleep can not only make the body rest and restore physical strength, but also make the brain rest and restore brain power. During sleep, the autonomic nervous system can concentrate on digesting and absorbing, transforming and storing nutrients and energy. Some endocrine functions become more active during deep sleep, such as increased release of growth hormone and pineal hormone, and the immune system can also be strengthened during deep sleep. Through sleep, people can rest, recover and adjust wholeheartedly. Scientists believe that if you want to be healthy, you must reassess the impact of sleep on health.
Fourth, the combination of work and rest: moderate-intensity work is good for health, and overwork is harmful to health. A recently published scientific research report shows that being in a state of excessive tension for a long time will have a fatal impact on human health. British scientist beveridge put it well: "People who are overtired are chasing death." If you are in a state of fatigue for a long time, it will not only reduce work efficiency, but also induce diseases. Because long-term excessive stress will lead to excessive release of catecholamine substances in the body, which is easy to cause diseases such as hypertension, cardiovascular atherosclerosis, arrhythmia, neurasthenia and peptic ulcer. , especially patients with hypertension and coronary heart disease. If the mental stress is greater, it will easily lead to myocardial infarction, stroke and even "karoshi", which can only be prevented by drugs. Therefore, in today's era of rapid economic development and unprecedented fierce market competition, we must pay attention to the combination of work and rest, health care methods and health care methods in the fast-paced and intense work life. This can not only improve work efficiency in stressful work, but also prevent the occurrence of diseases and achieve the goal of giving consideration to career and health. The ancients said: "The way of civil and military affairs is relaxed one by one." If the rope is pulled too tightly, it will break. We can't do stupid things. Lenin said, "whoever doesn't rest will not work." It is certainly a good thing to want to do more work and make more contributions to society. However, we should respect science, cherish health, take a long-term view, and never fight for consumption, engage in fatigue tactics, and "overdraw" health, which is not worth the candle.
5. Sexual harmony: Experts from the World Health Organization said: "For many years, the medical community has neglected that love is an important factor in preventing and treating diseases, prolonging life and strengthening the body. This is very regrettable." Many researchers believe that sexual life is one of the signs of health, and sexual desire is an important part of people's thoughts and feelings, which has a great influence on health. Harmonious sex life can keep both husband and wife healthy, love contributes to health and longevity, and happy love can make each other secrete a hormone enzyme, acetylcholine and other metabolites. According to the statistics of the Japanese Ministry of Health and Welfare, compared with divorced couples, the average life expectancy of men is 12 years, and that of women is 5 years shorter. In that year, the death probability of widowed people was more than 10 times higher than that of their peers, and the prevalence rate of divorced people was more than 12 times higher than that of people with happy love. Modern research also proves that normal sexual life can enhance immune function, relieve disease pain, relieve tension, adjust psychological balance and promote physical and mental health. For the sake of health, we should pay attention to the harmony of sexual life and keep it constantly.
6. Quit smoking and limit alcohol: As we all know, smoking is harmful to human health, and many substances in tobacco are harmful to human health. At present, only more than 40 carcinogens have been identified. The long-term harm of smoking is mainly illness and death, including inducing various cancers such as lung cancer, larynx, oral cavity, pharynx, esophagus, pancreas and bladder, causing heart disease and stroke, and promoting the occurrence of chronic obstructive pulmonary disease. In May 2006, the Ministry of Health released the 2006 China Smoking and Health Report. The report warns that people from all walks of life should pay close attention to the harm of tobacco and think that tobacco is becoming the first killer of people's health in China. At present, about 4 million people die of diseases caused by tobacco products every year, and in the next 20 years, the global death caused by smoking will increase by three times. By 2020, the number of people dying from tobacco will exceed any other diseases, and the number of people dying from smoking-related diseases will exceed the total number of deaths caused by AIDS, tuberculosis, dystocia, car accidents, suicides and murders worldwide. If you start smoking as a teenager and continue smoking, you will have a 50% chance of dying from tobacco-related diseases. Half of them will die in middle age, reducing the number? Normal life expectancy is 2 years. Smoking is very harmful to human health, but once you quit smoking, many diseases such as chronic bronchitis, ulcer, coronary heart disease and arteriosclerosis can be improved or cured, thus reducing the incidence and mortality of cardiovascular and cerebrovascular diseases and reducing the chance of lung cancer. According to the research of medical scientists, after smokers quit smoking 10- 15 years, the probability of lung cancer can be reduced to the same level as that of non-smokers, and the mortality of coronary heart disease can be significantly reduced after quitting smoking 1 year, and it can be reduced to the same level as that of non-smokers after 10 years. Because the harm of smoking to health is mostly reversible, the physical damage caused by smoking can be alleviated for a period of time after quitting smoking. Because smoking is very harmful to human body, these diseases can be prevented after quitting smoking. Therefore, for the sake of their own health and others' health and reducing environmental pollution, heavy smokers are advised to quit smoking as soon as possible.
There is no doubt that alcoholism is harmful to the human body, but it is certain that moderate drinking has a health care effect. Studies by foreign scholars show that moderate drinking in the elderly can reduce the death of coronary heart disease. Alcoholism can poison the liver, damage liver function, damage and denature liver cells, and eventually lead to cirrhosis, which is called "alcoholic hepatitis" in medicine. Drinking heavily in a short period of time can lead to alcoholism. Foreign medicine has reported that excessive drinking can lead to gastric cancer, liver cancer, breast cancer, malignant melanoma and so on. Another point that should be paid great attention to is that alcohol is also toxic to sperm and eggs, which will cause infertility, abortion or affect the growth and development of the fetus, and even affect the intellectual development of the fetus after birth. Shorten life. Data show that the number of people who died of stroke due to alcoholism is three times that of non-drinkers. People who drink too much alcohol for a long time will also have alcoholic heart disease, and in severe cases, arrhythmia, heart failure and even sudden death will occur. Excessive drinking is harmful to health, while moderate drinking is beneficial to health. The key to making drinking healthy lies in moderate drinking.
7. Moderate exercise: "Life lies in exercise", "Exercise makes you strong". These maxims imply an extremely important rule of life-movement is lasting. Labor, sports and life are closely related. If a person wants to live a long and healthy life, he must exercise, exercise and exercise regularly. This view is correct. However, when people take part in physical exercise, they need to master two points, namely, perseverance and moderate exercise. Moderate intensity and regular aerobic exercise can enhance the immune function of human body; Excessive exercise weakens the immune function, destroys the body's defense system, leads to the decline of human resistance, and viruses and bacteria may take advantage of it and get sick. As a way of fitness, exercise should be scientific. According to different physical conditions, age, sex, occupation, chronic diseases, hobbies, living habits, economic conditions, family or community health facilities, etc. Only by choosing sports and making appropriate exercise plans can we get good fitness results and achieve the goal of health and longevity.
Eight, psychological balance: in addition to physical health, human health should also include mental health and social communication health, both of which are incomplete. People are social people, and people can't exist in isolation without touching others and things in their study, work and life. Therefore, in a person's life, there will never be any difficulties, conflicts and setbacks; In other words, when people live in the world, they will encounter various psychological and social factors. If these psychological and social factors cannot be handled correctly, it will cause emotional distress such as anxiety, depression, fear and tension, and even lead to or aggravate the disease. Modern medicine has proved that many diseases, such as cancer, hypertension, migraine and ulcer, are caused by psychological factors. A good mood is the pillar of health. Therefore, the United Nations World Health Organization put forward such a slogan: half of health is mental health. Mental and psychological state has an important influence on physical health. A good mental state is conducive to protecting and stabilizing the functions of the central nervous system, endocrine system and immune system, thus helping to maintain good health, promoting the rehabilitation of diseases, preventing the deterioration and progress of diseases and reducing the occurrence of diseases. However, a bad psychological state will lead to the dysfunction of the central nervous system in regulating the functions of various organs in the body and the dysfunction of the endocrine system, thus hindering the normal physiological functions of various organs and reducing the immunity of the body. This will not only weaken the body's resistance to common diseases, but also weaken its ability to monitor and eliminate its own cell mutations, which will lead to many diseases. If you want mental health, you must be kind, tolerant, optimistic and indifferent. Kindness is the nutrient of mental health. If you are kind, you will take pleasure in the happiness of others, be willing to help the poor, be kind to others and get along with others. You will always feel relaxed in your heart and keep a calm state of mind. This mental state can adjust the blood flow and the excitement of nerve cells to the best state, thus improving the body's disease resistance. Tolerance is a good psychological quality. It not only contains understanding and forgiveness, but also shows tolerance and mind. A person who is intolerant but only demanding of others is often in a state of mental tension, which leads to nervous excitement, vasoconstriction and high blood pressure, thus leading to a vicious circle of psychology and physiology. If you learn to be tolerant, you will be strict with yourself. If you are tolerant, you will be mentally healthy. Optimism is a positive personality and mentality. It can stimulate people's vitality and potential, solve contradictions and overcome difficulties. Pessimism is a kind of negative and decadent personality and psychological state, which makes people sad, irritable and painful, helpless in the face of difficulties and affects their physical and mental health. Indifference is a lofty realm and mentality. With an indifferent attitude, you will not go with the flow and pursue fame and fortune in the secular world; You won't be ecstatic about what you have gained outside, but you will be deeply saddened by the loss; You won't complain about the world and others, and you won't be jealous. Indifferent mentality makes people always in a peaceful state, keep a normal heart, and all factors harmful to physical and mental health will be repelled.
The healthy lifestyle mentioned in the above eight articles has been verified by hundreds of millions of people's long-term practice, and proved to be effective and scientific through a lot of scientific research, which is suitable for China's national conditions and can be achieved by everyone through hard work. If people can follow this new healthy lifestyle, we can reduce hypertension by 55%, stroke and coronary heart disease by 75%, diabetes by 50%, and tumor by one third, with an average life span of more than ten years. This will be a brilliant and great achievement, which will create a scientific health model for future generations and lay a solid health foundation for the great rejuvenation of the Chinese nation. These eight uncomplicated rules of life provide us with a healthy and long life, a shield against various chronic diseases and a treasure to enrich the country and strengthen the people. Let's strongly appeal to everyone to understand this lifestyle, pay attention to its great and far-reaching significance to health, and fully implement a healthy lifestyle in this new era, and we will certainly realize the health and happiness of 100 years old. Health is in your own hands, and the best doctor is yourself. Let's start from now on. Start with yourself.