In recent years, in places such as post-operative rehabilitation centers and life health centers, we often hear professionals mention the term “lifestyle medicine”. In fact, lifestyle is not just about eating better and sleeping better, it has risen to the height of medical regulation.
Before talking about lifestyle, let’s first find out what lifestyle medicine is. Lifestyle medicine refers to the treatment and reversal of chronic diseases through food regulation, regular exercise, quality sleep, stress management, risk factor prevention, and active social interaction.
Why is it important to maintain a healthy lifestyle? Currently, various chronic diseases fill our lives. According to the World Health Organization (WHO) forecast, by 2020, 2/3 of the world’s diseases are related to lifestyle, and the most relevant is the bad lifestyle, including smoking, malnutrition, still sitting and being inactive. A healthy lifestyle can help us prevent 90% of heart disease, 50% of stroke, 93% of diabetes and 36% of cancer, and reduce the mortality rate of overweight or obese people. Therefore, maintaining a healthy lifestyle is obviously helpful to the prevention and treatment of chronic diseases and the improvement of the quality of life.
What exactly is a healthy lifestyle? We can focus on 5 aspects: exercise, diet, mood and sleep, tobacco and alcohol, and weight.
1. Exercise. Exercise is an important part of maintaining a healthy lifestyle. If you want to a you already have a disease, are at high risk of disease, or want to prevent the occurrence of disease, you need to do 225 to 300 minutes of moderate-intensity exercise per week.
2. Diet. Maintain a balanced diet, eat more vegetables, fruits, nuts, grains and healthy fats, such as the fats contained in nuts and deep-sea fish. At the same time, eat less red meat such as beef, lamb, and pork, as well as processed meat such as sausages and bacon. You should also pay attention to avoiding sugary drinks as much as possible, especially the milk tea that everyone loves now. In addition, the intake of trans fatty acids and salt should be restricted.
3. Emotions. We should maintain a relaxed and positive attitude to reduce anxiety, depression, and stress. In daily life, we should also maintain a good sleep, ensure adequate sleep, high-quality sleep cycles, sleep regularly, and it is best to sleep without relying on drugs.
4. Tobacco and alcohol. What we have to do is to completely ban smoking, not only first-hand smoke, but also to stay away from the harm of second-hand smoke and third-hand smoke. Stay away from people who smoke. It is best to change your clothes in time after you come into contact with people who smoke. At the same time, it is necessary to limit alcohol consumption, limiting the drinking of one unit per day (including 14g of alcohol).
5. Weight. In the long-term life, we should also maintain a healthy weight. You can evaluate and adjust your weight in time according to the body mass index suitable for Asians.