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Xiao Li is a 30-year-old white-collar worker who is busy between work and life every day. Lately, he has been feeling a little overwhelmed and tired all the time.
Once, at the suggestion of a friend, he went for a full body check-up, and the result was unexpected—his health was much better than he expected. Doctors told him that this stemmed from the fact that he had inadvertently maintained several important health signals in his daily life.
Health Signal 1: Healthy weight and BMI
A healthy weight and BMI are the foundation of our daily health. BMI (Body Mass Index) is calculated by dividing your weight in kilograms by the square of your height in meters. In general, a BMI between 18.5 and 24.9 is considered normal
Maintaining a moderate weight and a normal BMI can reduce the risk of high blood pressure, diabetes, and cardiovascular disease. Being overweight increases the burden on the heart, while being underweight can lead to malnutrition and weakened immunity.
According to Guallar-Castillón P et al. in Spain, people with a normal weight and BMI are significantly less likely to develop chronic diseases than people with abnormal weight.
There are many ways to maintain a healthy weight, such as eating properly and exercising moderately. Pay attention to the balance of calorie intake and consumption in the diet, and avoid overeating or dieting.
Health signal 2: Normal blood pressure and blood sugar levels
Blood pressure and blood sugar are important indicators of cardiovascular and metabolic health. Normal blood pressure should generally be below 120/80 mmHg, and fasting blood glucose levels should be between 3.9 and 5.6 mmol/L.
High blood pressure and high blood sugar are major triggers for many serious health problems, such as heart disease, stroke, and diabetes. Keeping blood pressure and blood sugar within the normal range can effectively prevent the occurrence of these diseases.
A research team led by Sakai M et al. in Japan found that people with normal blood pressure and blood sugar levels had significantly lower rates of cardiovascular disease than those with high blood pressure and blood sugar.
Monitor blood pressure and blood sugar levels regularly, pay attention to salt and sugar intake in your diet, exercise moderately, and avoid smoking and excessive alcohol consumption.
Health Signal 3: Healthy Eating Habits
A healthy diet is the cornerstone of maintaining good health. A balanced diet should include enough fruits and vegetables, whole grains, high-quality protein, and moderate intake of fat and sugar.
A healthy diet not only maintains weight, but also provides the various nutrients that the body needs, strengthens immunity, and prevents many chronic diseases.
Studies such as Shivappa N in the United States have shown that anti-inflammatory dietary patterns, such as eating more antioxidant-rich foods, can significantly reduce the level of inflammation in the body, which in turn reduces the risk of chronic diseases.
Try to choose fresh, whole foods and reduce your intake of processed foods. Eat more vegetables and fruits, eat nuts and fish in moderation, and avoid foods high in salt and sugar. Portion each meal and avoid overeating.
Health Signal 4: Regular exercise habits
Exercise has tremendous benefits for both our physical and mental health. Regular exercise not only enhances cardiopulmonary function, but also improves metabolism and prevents obesity and chronic diseases.
Moderate aerobic exercise and strength training can help maintain weight, build muscle strength, and improve cardiovascular health. In addition, exercise releases endorphins, which can help reduce stress and anxiety.
Colomer R et al. in Spain have shown that at least 150 minutes of moderate-intensity aerobic exercise per week significantly reduces the risk of cardiovascular disease and certain cancers.
Engage in at least 30 minutes of moderate exercise every day, such as brisk walking, jogging, or cycling. If time is limited, the exercise can be done in several sections. Choose an exercise that works for you and make sure you stick to it for the long haul.
Health Signal 5: Good sleep quality
Sleep quality is one of the most important indicators of overall health. Adequate and quality sleep repairs the body, restores energy and strengthens immunity.
Long-term sleep deprivation or poor quality can lead to weakened immunity and an increased risk of cardiovascular disease, diabetes, and depression. A good night's sleep helps the brain process and store information, promoting physical and mental health.
Friedenreich CM et al. in Canada showed that the incidence of chronic diseases was significantly lower in people with good sleep quality than in those with insufficient or poor sleep quality.
Develop a regular sleep schedule and get 7-9 hours of quality sleep every night. Avoid electronic devices before bed to create a quiet, comfortable sleeping environment. Moderate exercise and a healthy diet can also help improve sleep quality.
Health Signal 6: Normal Digestive Function
A healthy digestive system is an important guarantee for the body to absorb nutrients and detoxify. Normal digestive function not only provides the nutrients the body needs, but also strengthens immunity and prevents diseases.
Disorders in the digestive system can affect nutrient absorption, leading to a decrease in immunity and increasing the risk of chronic diseases. Maintaining good digestive function can promote overall health and prevent many diseases.
Studies by Gaur P et al. in India have shown that digestive health has a significant impact on immune function and overall health, with a significantly lower incidence of chronic diseases in people with normal digestive function.
Eat more fiber-rich foods, such as whole grains, vegetables, and fruits, to keep your digestive system healthy. Maintain good drinking habits and drink enough water every day. Avoid overeating and over-reliance on medications and maintain a regular diet.
conclusion
By paying attention to and maintaining these six health signs, you can not only prevent many chronic diseases, but also greatly improve your quality of life. Health is our greatest asset, and every little detail in our daily lives can have a significant impact on our health. I hope that everyone can realize the importance of these health signals through this article and actively practice them in their daily lives.
The doctor's final advice is that health is a long-term goal, and from today onwards, pay attention to these signals to make your life healthier and happier.
Finally, what experiences and insights would you like to share? Feel free to leave a message in the comment area!