Experts pointed out that in today's society, the pace of life is fast and the work pressure is high. Many people unconsciously develop some bad habits, such as unreasonable diet, staying up late to work overtime, smoking, lack of exercise and so on. These unhealthy lifestyles are very harmful to our health and are the source of hypertension, hyperlipidemia, hyperglycemia and cardiovascular diseases.
One of the bad habits: smoking.
Smoking is harmful to health, which will lead to the increase of blood pressure, blood lipid and blood sugar. Studies have shown that nicotine contained in tobacco can stimulate the heart and adrenal gland to release a large amount of catecholamine, which will accelerate the heartbeat and vasoconstriction, leading to an increase in blood pressure; Smoking will lead to dyslipidemia, which will increase the level of triglycerides. Compared with non-smokers, the serum triglyceride content of smokers will increase by 10% to 15%, and smoking will also reduce the high-density lipoprotein cholesterol content beneficial to human health. Smoking has a great influence on blood sugar. Studies have found that long-term smoking can damage islet β cells, significantly increase the risk of impaired glucose tolerance, and also cause insulin resistance, leading to increased blood sugar. If diabetics smoke for a long time, the blood sugar level will increase obviously, which is difficult to control.
To prevent "three highs", we should give up smoking completely, and the sooner the better. A foreign study found that the younger you are, the more effectively your body can repair the damage caused by smoking. The sooner you quit smoking, the less harm you will get, and the shorter the time it takes for your body to repair. Therefore, the sooner you quit smoking, the greater the benefits. It is worth reminding that quitting smoking must be complete, and it is best for the whole family to quit smoking and maintain a smoke-free environment, because second-hand smoke is equally harmful to the body.
Bad habit: staying up late
Experts say that staying up late and working overtime has become a common practice for office workers, but it is also a major reason for the "three highs". Since ancient times, people have been accustomed to "work at sunrise and rest at sunset". Staying up late is a chronic hazard to the body, which will seriously endanger the normal metabolism of human cells and cause endocrine dysfunction. Moreover, before staying up late, everyone will have the habit of having a full meal. Overeating at dinner will lead to an increase in cholesterol, while long-term overeating and excessive calorie intake will stimulate a large amount of insulin secretion, causing premature failure of islet β cells and inducing diabetes.
To prevent the "three highs", we should pay attention to the rules of work and rest and keep enough sleep. Try not to stay up late at night to work overtime or socialize, and then make up sleep during the day, which will cause disorder of biological clock. You should improve your work efficiency, minimize overtime and get rid of unnecessary socializing. It is best to ensure that you sleep for 7~8 hours every night.
Bad habit 1: abnormal diet
With the improvement of living standards, the amount of meat eaten by modern people has greatly increased, while the proportion of fruits and vegetables has relatively decreased, resulting in unreasonable dietary structure and excessive fat intake. In addition, people's life is very fast now. Many people skip breakfast in order to save time, and some people just grab something and rush to work. Lunch is due to limited time, often a box lunch or foreign fast food; Dinner is more entertaining, there are often dinners and banquets, and you can eat a fat meal. This high-fat, high-salt and high-sugar diet, coupled with unreasonable eating habits, is most likely to lead to problems in human metabolism. High fat can lead to hyperlipidemia and obesity; High salt is easy to induce hypertension; High-sugar diet will change the blood pH, reduce the body's immunity, affect the body's fat consumption, cause fat accumulation, and eventually lead to "three highs" in the upper body.
To prevent "three highs", we should pay attention to the balance of dietary structure and adopt a diet with low salt, low fat and low sugar. The food should be diversified, and the staple food should be mainly cereals, and the thickness should be matched. Attention should be paid to increasing the intake of fish, vegetables and fruits, increasing the proportion of dark and green vegetables, reducing the intake of meat oil, drinking more green tea and controlling the intake of wine. In addition, we should pay attention to the arrangement of three meals, prepare high-nutrient food for breakfast, rich in vitamins and high-quality protein; Lunch can be eaten more and fuller on the basis of eating well; Dinner should not be too full, and the food should be as light as possible.
In addition, to prevent the occurrence of "three highs", we should also pay attention to exercise. We can choose simple aerobic exercise, such as brisk walking, jogging, walking, Tai Ji Chuan, China side exercises, climbing stairs and so on. 30 minutes each time, at least 3~5 times a week, it is advisable to feel good after exercise.
Matters needing attention in patients with three highs
The three highs are hypertension, hyperlipidemia and hyperglycemia. Family history of obesity, long-term smoking and drinking, insufficient exercise and unreasonable diet structure have led to the rapid expansion of the "three highs" disease group.
According to statistics, among the top ten causes of death in China, the mortality rate related to metabolic diseases is as high as 35.7%, and the deaths related to "three highs" also account for 27% of the total deaths. Hyperlipidemia can cause vascular embolism; Hypertension can cause cerebral hemorrhage and cerebral vascular rupture; Hyperglycemia can lead to diabetes. The World Health Organization clearly pointed out that the first line of defense to prevent cardiovascular diseases is to reduce the "three highs" and control the "three highs". The harm of "three highs" to health is enormous, so we must take a positive attitude to prevent "three highs".
Secondly, you can drink more tea every day. The World Health Organization investigated the advantages and disadvantages of drinks in many countries, and finally concluded that tea is the best drink for middle-aged and elderly people. According to scientific determination, tea contains 10 kinds of vitamins, including nearly 300 kinds of ingredients such as protein, fat, tea polyphenols, caffeine and lipopolysaccharide, which can regulate physiological functions and play a variety of health care and pharmacological effects. Tea can prevent the increase of sterols in human body and prevent myocardial infarction. Tea polyphenols can also remove excessive free radicals, inhibit and kill pathogenic bacteria. In addition, tea has the functions of refreshing, eliminating fatigue and resisting bacteria. This is necessary for middle-aged people. At present, the natural environment is seriously polluted, especially people living in cities should drink more tea.
Hyperlipidemia can cause vascular embolism; Hypertension has a series of hazards, which can cause cerebral hemorrhage and vascular rupture; Hyperglycemia is easy to cause diabetes. Young people, especially mental workers, are overworked and often have symptoms of dizziness, headache and backache, which are caused by lack of oxygen and energy in the brain and lack of exercise in the body. We can pay attention to this from the following aspects.
Pay attention to strengthening enough nutrition for the brain. This includes paying attention to the oxygen content in the air, inhaling some oxygen when necessary, paying attention to eating more nutrients needed by the brain, and supplementing some minerals, vitamins and protein.
Pay attention to scientific use of the brain. Strengthen physical exercise, so that mental work and manual work can be carried out alternately, and the working hours should not be too long, and there should be a rest in the middle. The most effective way to restore brain vitality is to pay attention to rest. Sleep is the best and most necessary way for the human body to rest. When many young people encounter work pressure, they often choose to sacrifice sleep first, but they often lose more than they gain.
If conditions permit, you can choose to go to the department of rehabilitation medicine for physical therapy such as brain circulator and high-voltage static electricity to promote blood circulation in the brain and the whole body. Massage can relax the body and reduce stress hormones, because the adrenocortical hormones secreted by stress will cause harm to the immune system. Receiving acupoint massage for 45 minutes every day for one month can increase the number of immune cells and obviously improve immune function.
You can ask a doctor to make an appropriate "exercise prescription" according to your physical condition, personal preference and actual situation. When exercising, you should generally choose aerobic exercise. Aerobic exercise refers to the active work of the lungs during exercise, speeding up the heartbeat and breathing frequency, so as to meet the demand for oxygen during exercise and realize the dynamic balance of oxygen supply and demand in human body during exercise. Aerobic exercise is the best way to keep fit, including jogging, brisk walking, cycling, swimming, dancing, aerobics, skipping rope, climbing stairs, boating, Tai Ji Chuan and non-competitive table tennis, basketball and badminton. Among them, brisk walking, cycling, swimming, dancing, aerobics, skipping rope and mountain climbing are the most common forms of aerobic exercise. Step-by-step training should be carried out every day for 30 minutes, at least 3 to 5 times a week. When people exercise, they should make targeted choices according to their own physical condition and fitness needs, and should not choose too intense exercise. For example, because mental workers often use their brains, they are prone to hypertension, neurasthenia and other diseases. They can choose projects that promote the development of brain cells and improve the cardiopulmonary function, such as climbing mountains and playing Tai Ji Chuan. Obesity and hyperglycemia can choose low-intensity, flexible and relaxed exercise, such as walking, jogging and cycling. For the purpose of reducing blood fat and anti-aging, you can choose fitness running; For the purpose of preventing hypertension, you can choose walking, cycling, swimming and other projects.