First, let's look at some data. 20 19 June, The Lancet, an international authoritative medical journal, published a heavy paper, analyzing the causes of death of residents in 34 provinces (including Hong Kong, Macao and Taiwan) in China in 1990-2065 438+07. Among them, the top 10 causes of death were stroke, ischemic heart disease, lung cancer, chronic obstructive pulmonary disease, liver cancer, road traffic injury, gastric cancer, Alzheimer's disease, neonatal disease and hypertensive heart disease.
As we all know, The Lancet magazine is a very authoritative and rigorous medical journal. The papers it publishes are often very heavy and the data are true and reliable.
Actually, it's true. As doctors, the patients we contact in our daily life are more of the top ten diseases. Except for road traffic injuries and neonatal diseases, others are common chronic diseases.
So, what can we do to stay away from these terrible chronic diseases? Today, we will focus on what we should do in the evening.
First, don't eat too greasy for dinner. For work reasons, many people are used to eating breakfast and Chinese food simply. At dinner, their families get together and have a lot of fish, meat, eggs and vegetables. In fact, this arrangement is unreasonable. Studies by physiologists have proved that breakfast should absorb high energy and dinner should be light and light.
All kinds of biological functions and metabolic changes of human body have inherent physiological rhythms. At night, the content of insulin in the blood rises to the peak, and insulin can convert blood lipids into fat and store it under the abdominal wall, making people more and more obese and paunchy. Dinner is too greasy, which will lead to a sudden increase in blood lipids. In addition, when people sleep, the blood flow rate will obviously slow down, and a large amount of blood lipids will easily deposit on the blood vessel wall, causing atherosclerosis and causing hypertension and coronary heart disease.
"East Valley Redundancy" in ancient China? Diet article points out:? There are five diseases of overeating at dinner: indigestion, disturbing sleep, heavy study, defecation and urination. ? Therefore, breakfast should be rich, and it is best to consume about 30% of the calories needed for the whole day; Dinner should be light and light, and the calorie intake should not exceed 30% of the whole day.
Second, don't eat supper after dinner. Many people feel hungry three or four hours after eating, so they go out to eat supper in groups of three or five. Many foods on the supper stand are particularly spicy and exciting. If you get into the habit of eating supper, it is easier to induce a series of digestive tract diseases.
Third, don't always stay up late at night. Although all kinds of real cases about staying up late can be seen everywhere on the Internet, most people don't take it seriously. Once you get sick, what doctors often say is: Don't stay up late. The money earned by staying up late can't make up for the damage caused by staying up late. Staying up late for a long time will lead to the decline of your own immunity and increase the incidence of cancer. Studies have confirmed that staying up late is related to the increased risk of diseases such as breast cancer and colon cancer.
Fourth, don't always smoke at night. ? Smoking is easy, but quitting smoking is difficult! ? This is the heart sound of many heavy smokers. Indeed, who doesn't want a healthy body and who doesn't want to quit smoking happily, but it is very difficult to really implement it. Understand the difficulties of heavy smokers, but smoking is also necessary for health? Bottom line? Honey, indulging yourself blindly will only push your body? Dead end? .
Especially like smoking? Refreshing? But this way is twice as harmful to the body. Staying up late is not good for your health. When you stay up late, your body will secrete more adrenaline. At this time, smoking will quickly produce harmful substances, which will increase your blood pressure and heart rate and increase the risk of arteriosclerosis. Therefore, try to go to bed early at night. Even if you can't avoid staying up late and working overtime, you'd better quit smoking. If you are sleepy, you can stand around or wash your face. Don't refresh yourself by smoking.
Fifth, don't lie still at night. The best time for evening exercise is 2 hours after dinner to bedtime. Relevant experts suggest: 17:00- 19:00, especially when the sun goes down, the human body's exercise ability reaches its peak, the senses such as vision and hearing are more sensitive, and the heart rate and blood pressure also rise, which is the best time for evening exercise.
The exercise plan in the evening is basically the same as the exercise plan in the morning. The key is to choose according to personal preferences and habits. Specific events include: dancing, doing exercises, doing work, practicing sword, playing Tai Ji Chuan, walking, brisk walking, jogging, swimming and so on. You can also play table tennis, badminton, fitness balls, fitness circles and so on in the brightly lit square. Middle-aged and elderly people exercise mainly in group dance, group gymnastics or health exercises, health exercises and so on.