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".
First, learn to eat scientifically. Friends should learn to eat three meals a day scientifically and reasonably.
First, have a good breakfast. The energy consumed by our work all morning is provided by breakfast. If you don't eat breakfast, hypoglycemia will appear at 9- 10 in the morning, and the brain energy is obviously insufficient, which will easily lead to fatigue, memory loss, inattention and slow thinking, which will seriously affect work efficiency. If you don't eat breakfast, you will feel particularly hungry at noon, so you must eat more. In this way, excessive calorie intake will lead to obesity. Over time, blood lipids and blood sugar will be metabolized, and diabetes will occur in severe cases. People who skip breakfast are more than four times more likely to develop diabetes than those who eat breakfast on time. In addition, often skipping breakfast can also cause gastrointestinal diseases.
Some friends only eat a little rice porridge or bread biscuits every morning; Some friends simply drink a glass of milk to save trouble, which is very unreasonable. Rice, flour and other staple foods are digested quickly, and we will soon feel hungry. We should eat some milk, eggs and bean products while eating the staple food, and supplement the right amount of protein and fat. This can prolong the emptying time of the stomach and make it difficult to get hungry. If possible, eat some cool vegetables and fruits for breakfast, increase the intake of vitamins and dietary fiber, and ensure the acid-base balance of food.
The second is to have a big lunch. Many friends like to eat foreign fast food, but the nutrition of foreign fast food is not very balanced. Foreign fast food is generally protein, with high content of fat, vitamins and dietary fiber. If eaten for a long time, it will lead to hyperlipidemia, hypertension and obesity, as well as cardiovascular and cerebrovascular diseases.
If you choose Chinese fast food for lunch, try to match it with vegetarian food. Chinese fast food has increased the variety of vegetables, all with bean products and balanced nutrition. Chinese fast food, such as fried noodles and fried rice noodles, also has the disadvantages of high fat, high calorie, low protein and few vegetables. Therefore, it is not recommended to use it frequently.
Third, eat less dinner. Our dinner is generally high in calories, high in protein, high in fat and low in dietary fiber. Eating like this for a long time makes the ratio of cardiovascular disease to hypertension 4-5 times higher than that of ordinary people. After dinner, our activity is generally lower than during the day. The content of insulin in blood is the peak in a day, and insulin can convert blood sugar into fat and condense on the blood vessel wall. Eating too much at dinner will lead to obesity over time. After obesity, the number of insulin receptors on adipocyte membrane decreases, the affinity for insulin decreases, and insulin resistance appears, which leads to the increase of blood sugar level, which may induce type II diabetes.
Wine is indispensable for a hearty dinner, which makes the calorie intake exceed the standard. Long-term drinking leads to an increase in blood cholesterol levels, and the incidence of obesity and hypertension increases significantly.
Therefore, dinner should be reasonably matched to reduce the intake of livestock and poultry food. You can choose some soy products, especially vegetables. Cooking methods can be steamed, stewed and cooled. It is necessary to control the intake of meat and vegetables and leave some room for the gastrointestinal tract. At the same time, we should eat some staple foods relatively and reduce the intake of high-protein and high-fat foods. Drink alcohol in moderation. If you have to drink, try to choose low-alcohol liquor and dry red wine, or beer. Be careful not to drink too much.
Second, we should strengthen exercise. Exercise has many benefits. Friends with "three highs" can lower their blood pressure, blood sugar and weight through exercise. For friends who have never had the "three highs", exercise can also achieve the preventive effect.
First, it can give the brain enough nutrition. Air circulation can increase oxygen content, and the exercise process is to breathe in fresh air.
The second is the combination of work and rest, brain and body. Mental work and manual work should be carried out alternately, working hours should not be too long, and there should be a rest in the middle. For mental workers, the most effective way to restore brain vitality is proper exercise and active rest.
The third is the scientific movement. Please ask the doctor to make a proper "exercise prescription" according to your physical condition, personal preference and actual situation. It is best to choose some aerobic exercise, which is the best way to keep fit. For example, jogging, brisk walking, cycling, swimming, dancing, aerobics, skipping, going upstairs, boating, Tai Ji Chuan, and non-competitive table tennis, basketball and badminton are the most common forms of aerobic exercise. Exercise for 30 minutes every day and at least 3 to 5 times a week.
The fourth is to plan the movement. According to your physical condition and fitness needs, make targeted choices, and don't choose those too intense exercises. Friends who engage in mental work are prone to high blood pressure and neurasthenia because they use their brains frequently. You can choose projects that promote the development of brain cells and improve heart and lung function, such as climbing mountains and playing Tai Ji Chuan. Obese and diabetic friends can choose low-intensity, flexible and relaxing projects, such as walking, jogging and cycling. Friends who aim at reducing blood fat and resisting aging can choose fitness and running. Friends who aim at preventing hypertension can choose walking, cycling and swimming.
Third, we should give up smoking and drinking. Smoking is harmful to the heart and lungs, especially for friends who already have "three highs". Statistics show that friends who smoke for a long time have four times more cardiovascular and cerebrovascular deaths or disabilities than non-smokers. Alcohol is harmful to the digestive system, especially to the liver. Long-term drinking will increase the incidence of cirrhosis.
Fourth, treatment must be standardized. To prevent "three highs", besides reasonable diet and increasing physical activity, we should also pay attention to the fact that the body mass index does not exceed the standard. Do a routine physical examination every year, and don't pay unnecessary health costs in order to save a little physical examination time. Because diabetes, hypertension, dyslipidemia and other diseases are mostly unconscious, there may be no symptoms in the early stage. Going to the hospital regularly can prevent problems before they happen.
Those friends who already have diabetes, hypertension and dyslipidemia should be treated under the guidance of professional doctors. Diabetes, hypertension and dyslipidemia are all chronic diseases and cannot be cured at present. However, lifestyle and drug intervention can effectively control the disease, thus preventing and delaying the occurrence of cardiovascular and cerebrovascular diseases.
Finally, Wenda wants to emphasize that ignoring the "three highs" means ignoring health. "Three highs" pay a high health price, resulting in a very high mortality rate. In order to achieve the goal of health and longevity, we must control the "three highs".