Remember these points to keep your body healthy throughout the year

Thread Content

①Scientific eating: Eat a small amount; have milk beans every day. If you want to stay healthy throughout the year, it’s important to eat well first! Lin Guozhen, head of the Chronic Disease Prevention and Control Department at the Guangzhou Center for Disease Control and Prevention, said that a good lifestyle can be achieved most effectively by starting with diet. To maintain a healthy eating habit, keep these 4 points in mind: 1. Eat one or two less bites, and be more active for 15 minutes. If people can manage to eat one or two fewer bites per day, or exercise for an additional 15 minutes each day, 90% of them will be able to maintain a balance between energy intake and expenditure, thereby effectively controlling weight gain. 　　2. Use seven or eight taels of grain, and reduce the amount of oil by 20%. Consume 70 to 80 grams of grains per day, and it is also recommended to eat 8 to 9 grams less fat per day; this can reduce energy intake by about 80 calories, thereby preventing 90% of people with a normal weight from becoming overweight. 　　3. Two ounces of vegetables is good; milk beans are available every day. Eating more vegetables plays a very important role in maintaining cardiovascular health, enhancing resistance to diseases, and preventing certain cancers. The daily intake of vegetables should be 8 ounces, and it is recommended to consume more beans. 　　4. Eat meals on time and never skip any of the three meals. These days, people have irregular eating habits and overeat, which easily leads to gastrointestinal diseases; the simple principle of eating on time is often not followed. In the new year, make sure to eat three meals on time: have breakfast at around 7 or 8 o’clock, lunch before 11–13 o’clock, and dinner between 6 and 8 o’clock. 　　②Quit smoking and limit alcohol consumption: avoid smoking and drink in moderation. Science shows that quitting smoking can significantly reduce the risk of diseases such as cardiovascular and cerebrovascular diseases and cancer. Tips for quitting smoking include: start quitting now, make up your mind, and set a plan ； Discard all tobacco, ashtrays, matches, lighters ； When the urge to smoke arises, do deep breathing exercises or chew sugar-free gum. Try not to replace tobacco with snacks, as this can cause blood sugar levels to rise and lead to weight gain ； After meals, eat fruit or take a walk as a substitute for the habit of having a cigarette after eating* ； Tell your family and friends about your intention to quit smoking, and seek their encouragement, support, and cooperation ； Arrange some physical activities for yourself, such as swimming, running, fishing, playing ball games, etc ； Seek help from smoking cessation clinics if necessary, and use smoking cessation medications under a doctor’s supervision. 　　Baijiu is just one or two liang. Chronic excessive alcohol consumption is a risk factor for cardiovascular and cerebrovascular diseases. For men, the amount of alcohol consumed per drink should not exceed 25g. In terms of different types of alcohol, this translates to: wine – less than 100 to 150 ml (equivalent to 2 to 3 liang), beer – less than 250 to 500 ml (half a jin to 1 jin), and spirits – less than 25 to 50 ml (half a liang to 1 liang). The number of women is halved. 　　③Stay active: Engage in moderate-to-low intensity exercise for 30 minutes per day. Ma Guansheng, deputy director of the Institute of Nutrition and Food Safety at the Chinese Center for Disease Control and Prevention, explains that regular participation in physical activities reduces the risk of cardiovascular diseases, diabetes, and tumors by 20–30%. 　　On average, office workers take about 3,000 steps per day; in addition, they need to exercise for another 30 minutes to 1 hour per day to meet the requirements for physical activity. 5 to 7 days a week, engage in moderate-intensity activity for more than 30 minutes per day, such as walking 4,000 steps daily. 　　④Annual physical examinations: Different focuses for different groups. Fu Jun, director of the Physical Examination Center at the First Hospital affiliated to Harbin Medical University, recommends having a physical examination once a year after the age of 30, and every six months after the age of 50. At the same time, the physical examination items should be tailored to the individual. 　　1. People who do not maintain a regular eating schedule and often eat out should pay attention to metabolic tests, including blood tests for blood sugar, lipids, and uric acid, as well as the carbon-13 breath test; it is also recommended to have tests for Helicobacter pylori. 　　2. Those who often drink alcohol for social purposes should pay attention to liver problems; they should undergo liver ultrasound examinations and alcohol gene testing to assess their alcohol tolerance. It is also recommended to add echocardiography and waist-to-hip ratio testing. 　　3. People with a smoking habit need to undergo screening for lung cancer and nasopharyngeal cancer, including chest X-rays, blood tests to check for tumor markers associated with lung cancer, and sputum cytology tests. 　　4. People who work in front of a computer for long periods and stay seated for extended times may consider having CT scans of the cervical intervertebral discs as well as those of the lumbar intervertebral discs.