We often hear professionals mention the buzzword "lifestyle medicine". Lifestyle is not just about eating better and sleeping better, it has risen to the level of medical regulation.
Before we talk about lifestyle, let's understand what lifestyle medicine is. Lifestyle medicine is the treatment and reversal of chronic disease through food regulation, regular exercise, quality sleep, stress management, risk factor prevention, and active socialization.
Why is it critical to maintain a healthy lifestyle? According to the World Health Organization (WHO), by 2020, two-thirds of all diseases worldwide will be lifestyle-related, and the most associated lifestyle problems are smoking, poor nutrition, and sedentary lifestyle patterns. Adopting a healthy lifestyle can help us prevent 90% of heart disease, 50% of strokes, 93% of diabetes, and 36% of cancers, and reduce mortality among people who are overweight or obese. Therefore, maintaining a healthy lifestyle can significantly contribute to the prevention and treatment of chronic diseases, as well as to the improvement of quality of life.
What does a healthy lifestyle look like? We can pay attention to five aspects: exercise, diet, mood and sleep, tobacco and alcohol, and weight.
- Exercise is an important part of maintaining a healthy lifestyle. If you want to maintain a healthy physical condition, 150 minutes of moderate-intensity exercise per week is recommended. If you already have a disease, are at high risk for disease, or want to prevent the onset of disease, you need 225 to 300 minutes of moderate-intensity exercise per week.
- In terms of diet, it is important to have a balanced diet with a high intake of vegetables, fruits, nuts, whole grains, and healthy fats and oils, such as those contained in nuts and deep-sea fish. At the same time, one should eat less red meat such as beef, lamb, pork, and processed types of meat such as sausage and bacon. Attention should also be paid to avoid the intake of sugary drinks, especially typical is now very popular milk tea. In addition, limit the intake of trans fatty acids and salt.
- In terms of emotions, we should maintain a relaxed and positive attitude to reduce anxiety, depression, and stressful emotions. In daily life, we should also maintain good sleep, to ensure sufficient sleep time, a high-quality sleep cycle, regular sleep, and preferably not rely on drugs to sleep.
- In the case of smoking and alcohol, we should do is to absolutely no smoking, not only first-hand smoke but also to stay away from the harm of second-hand smoke and third-hand smoke. A little away from the smoker, after contact with the smoker, it is best to be able to change a suit in time. At the same time, to limit alcohol consumption, limit one unit of alcohol per day (including 14g of alcohol).