Tips for chronic disease prevention and control
About the prevention and control of "chronic diseases".
Introduction to "Chronic Diseases".
"Chronic disease" is short for chronic disease. In medicine, a disease that lasts more than three months is considered chronic.
Chronic diseases are affected by various factors such as economic society, ecological environment, lifestyle, and genetics, such as hypertension, hyperlipidemia, hyperglycemia, overweight and obesity, smoking, unhealthy diet, lack of exercise, and excessive alcohol consumption
Adhering to a healthy lifestyle of reasonable diet, moderate exercise, quitting smoking and limiting alcohol, and a balanced mind can effectively prevent chronic diseases.
Common knowledge of prevention and treatment of common chronic diseases
Prevention and control of high blood pressure
1. Eat a reasonable diet, limit sodium and fat intake, and eat more fresh vegetables and fruits.
2. Quit smoking and limit alcohol.
3. Stick to a moderate amount of physical activity.
4. Maintain a normal weight, and people who are overweight and obese should lose weight.
5. Reduce mental stress and maintain mental balance.
6. Adults should have their blood pressure measured at least once a year.
Self-regulation of hypertensive patients
1. Feel good: Minimize mood swings.
2. Light diet: low-salt and low-fat diet, the daily sodium intake should be less than 6 grams, each meal should not be overeaten, eat more fresh vegetables and fruits. Quit smoking, limit alcohol, and drink light tea.
3. Reasonable rest: go to bed early and don't stay up late, and ensure about 7 hours of sleep every day. Also, you can take a short nap for lunch (half an hour to 1 hour).
4. Moderate exercise: It is not advisable to do strenuous exercise, and it is advisable to choose walking, tai chi and other activities.
5. Control your weight and prevent obesity.
How to prevent and control diabetes
1. Control your weight. In terms of diet, pay attention to controlling the intake of high-fat and high-energy foods, and advocate foods with more crude fiber content, such as brown rice and vegetables, which are conducive to controlling blood sugar levels.
2. Increase physical activity. Moderate exercise can strengthen cardiovascular function, improve insulin sensitivity, and improve blood sugar control. Exercise at least 150 minutes a week, such as 30 minutes each time, 5 days a week. Resistance muscle exercise is best done twice a week, and a combination of resistance and aerobic exercise can achieve greater metabolic improvement and benefit.
3. Limit alcohol consumption. Alcohol is not recommended in patients with diabetes mellitus and may induce hypoglycemia in patients treated with sulfonylureas or insulin.
4. Quit smoking. Smoking is harmful to health, and tobacco contains nicotine, which stimulates adrenaline secretion and raises blood sugar. Therefore, smokers should understand the dangers of smoking and the benefits of quitting smoking, and quit smoking as soon as possible.
5. Maintain psychological balance. Diabetes mellitus is a recognized psychosomatic disease. Therefore, we should adapt ourselves to the requirements of the environment, find fun in life, learn to get rid of negative emotions, reduce static lifestyle, and develop a good character, which will also be of great help in preventing diabetes.
Producer/Wu Dongjian Editor-in-charge/Li Xiaoyun
Editor/Li Ting
Source/Bijiang Women's Federation