The World Health Organization has summarized the following factors affecting health:
Health = 60% Lifestyle + 15% Genetics + 10% Social Factors + 8% Medical Factors + 7% Climate Factors
Thus, healthy lifestyle management is the most important strategy in personal health management. A healthy lifestyle needs to be cultivated, and the initiative to cultivate is in people themselves. The concept of lifestyle management is to emphasize that individuals are responsible for their own health. Practice a healthy lifestyle, let us listen to what foreign doctors say and how to do…
A US magazine website recently asked medical professionals about the healthy habits they developed in their daily lives. Here are some of their best advice for a healthy lifestyle, so let’s try it out.
Steven Bolling, a cardiac surgeon at the Frankel Cardiovascular Center at the University of Michigan, uses an active commute. How can I guide my patients to recover and how to do it myself. For 30 years, I have been running to work every day. This is the best aerobic exercise.
Cardiologist Sara Shaman at the Heart Genetics Center in Plano, Texas: Take the necessary nutritional supplements. If you don’t eat fish 2 or 3 times a week, taking fish oil may be the best way to prevent heart disease. I also recommend taking vitamin D because 80% of adults lack this vitamin.
Sabrano Mela, a heart surgeon at Hogge Hospital in California: parked the car a little further. Every time I drive a car, I park my car at the farthest point from the entrance to the mall, so I can walk 3,000 steps a day.
Jensen Birchard, a heart surgeon in South Carolina: Make time for friends and loved ones. The quality and quantity of social relationships are related to overall health. Heart disease is often associated with stressful life events, social stress, work stress and psychological distress at any time in life, and good friends and family can help you get rid of these worries.
Salini Bobola, Cardiologist at Albert Einstein College of Medicine: Read the food label carefully. My recommended health habit is to read the food label and avoid excessive intake of saturated fat. I recommend that patients avoid eating foods with lauric acid, stearic acid or palmitic acid on their labels.
Dr. Susan Brozzner, a cardiovascular specialist in Philadelphia, USA: When you are tired, some people like to drink coffee or tea to refresh their minds. In fact, when the body feels tired, drinking coffee or strong tea is easy to hurt the cardiovascular system. Pain is one of the typical symptoms. In addition, smoking will double the damage to the body during fatigue.
Joel Zoszan, an endocrinologist at the Einstein College of Medicine, spends most of his time cooking at home and eating natural fruit. My family and I usually cook at home, and when we eat, we need to turn off the phone, computer and TV, and slowly enjoy the food. In addition, eating natural fruits can get more dietary fiber. When you eat whole fruit instead of juice, sugar absorbs much more slowly.
Scott Suleimanpur, Assistant Professor of Endocrinology at the University of Michigan: Eat more dietary fiber. I try to eat foods rich in dietary fiber. Their satiety is strong, which reduces the desire to eat snacks and avoids blood sugar levels.
Dr. Rida Arem, Director of the Endocrinology Institute at the Texas Thyroid Research Institute in the United States: After 50 years of age, check the thyroid gland every year. Thyroxine is not a routine physical examination, but from the age of 50, women should increase their thyroid hormone levels during routine physical examinations. Thyroid hormone disorders can cause fatigue, hunger, depression, anxiety, difficulty sleeping, elevated blood pressure, dry skin, hair loss, and weight gain.
Noda Janus, medical director of the Upper East Side Rehabilitation Care Center in New York: An annual physical examination. The importance of doing a physical examination every year cannot be overemphasized. I myself do the same. I can diagnose it myself, but I still have to ask a specialist if I have a problem.
Michelle Reid, a family doctor in New York City: develops routine routines in the morning. I have to meditate and stretch my body before eating breakfast every morning. For me, doing so helps to focus and set a solid tone for a whole day of life. Since I spend most of my time sitting and working, stretching can relax the chest, waist muscles and quadriceps.
Anna Physician, a dermatologist in California, must remove makeup before going to bed. Always remove makeup before going to bed every night, then wash your face so that the oil and impurities accumulated in the skin during the day can be removed. Otherwise, they can clog pores, irritate the eyes, cause edema, and subsequently cause wrinkles.
Dr. Brooke Jackson, dermatologist at the Chicago Skin Health Center: Washing your face is too cold and too hot. The temperature of the face should be moderate, not too cold in summer and not too hot in winter. If the temperature of the face is too low, the pores of the face will be tightly closed, and the sebum, dust and residue will not be washed, which may cause skin diseases such as hemorrhoids. The face is too hot, which will easily cause the skin blood vessels to rapidly expand, leading to premature skin aging and wrinkles. Now.
William Schiffner, Medical Director of the National Infectious Diseases Foundation: Influenza vaccine. As an infectious disease doctor, I have witnessed the devastating effects of the flu on humans. Vaccination is safe and effective in preventing influenza, which is especially important for elderly patients with chronic diseases.
Gaya Deli David, a clinical professor of neurology at the State University of New York: challenges himself. If the phone or water pipe is broken, I will try to repair it myself. If you use your brain to find a solution to these problems, you can fully mobilize the functions of different parts of the brain, which is good for cognitive function.
Vera Don, Professor of Dental Clinical Assistant, New York University School of Medicine: Using a tongue scraper. I hope more patients will use the tongue scraper. 50% to 90% of bad breath is caused by bacterial residues on the surface of the tongue. Brushing alone can only reduce the volatile sulfur compounds by 45%, while the tongue scraper can reduce the effect by 75%.
Dr. Constantine Trechas, Dental Specialist, New York City, USA: Brush your teeth to remember “343”. The “343 brushing mode” of 3 minutes, 4 minutes and 3 minutes in the morning, middle and night is more scientific, because the bacterial growth rate in the mouth during sleep is only 60% of the daytime. It is best to brush your teeth for half an hour after a meal, otherwise it will easily damage the enamel. In addition, potato chips hurt your teeth more than sweets, so rinse your mouth immediately after eating. It is also important to see the dentist every six months. It is best not to look at the teeth during the menstrual period.
California ophthalmologist Vincent Howe: Protected in cloudy weather. Choose sunglasses that are 100% resistant to long-wave and mid-wave UV radiation, which can cause eye damage and problems. Even in cloudy weather, ultraviolet light can still penetrate the clouds and cause damage to the eyes.
Brian Bokser, founder of the Boksey Vahle Vision Institute: puts a UV-proof film on the side window glass. Studies have shown that the front windshield can block 95% to 98% of long-wave ultraviolet rays, while the side glass can only block 44% to 96% of long-wave ultraviolet rays, which increases the incidence of cataracts and facial skin cancer on one side of the eye. risk.
Jack Meppe, associate professor of pediatrics at Boston University School of Medicine: Recording running miles. Running has obvious therapeutic effects on various diseases. It can improve heart rate, enhance metabolic function, relieve muscle tension and relieve tension headache.
California pediatrician Daniel Ganjian: wear a helmet when riding a bicycle. Even if I am riding a shared bicycle, I have to wear a helmet to avoid accidental falls and damage to the head.
Eric Bauer, a pediatrician at Orange County Children’s Hospital in California, is not short of suspicion and eats more vegetables. I prioritize sleep as a priority, ensuring that I sleep at least 7 hours a night and develop a good habit of going to bed early and getting up early. I have to eat a lot of fresh vegetables for every meal, and eat carrots, cucumbers and bell peppers as snacks, so as to avoid eating unhealthy snacks or eating too much when eating.
Candice Setti, a cognitive psychologist in San Diego, Calif.: Take a cup with him. I know that the brain doesn’t always tell the difference between hunger and thirst, so I have to carry a cup with me. Keeping a small mouthful of water throughout the day prevents unnecessary snacks and ensures that the body is not dehydrated.
Radiologist Nina Watson: Screening every year. I have to have a mammogram every year. Early detection of breast cancer can make it easier to treat. From the age of 40, annual mammograms can save the lives of most women.
Sports medicine expert
Bert Mandelbaum, a sports medicine expert at the West Dasina Medical Center in Los Angeles: Exercises every day. From an evolutionary perspective, human beings are naturally suitable for sports. Endurance and speed are the inherent evolutionary advantages of early human ancestors, so that they can get rid of natural enemies and hunt for prey. Exercise can also activate the brain, promote the secretion of dopamine, and thus have a happy mood.
Dr. Ian Campbell, a British sports weight loss expert: There is a lot of evidence that the results of dieting and weight loss tend to be short-lived. For decades, I have been helping obese patients lose weight. My experience shows that to achieve long-term successful weight loss, you must be clear about “why”: Why do you like sweets? Why do you like high fat food? Why do you like to drink too much wine? Why are you not interested in sports? Understand the answers to these questions and take more targeted measures.
Effective weight loss methods include: changing behaviors, combining dietary exercise diaries and setting realistic weight loss goals. The simple dieting method can only achieve short-term weight loss, and the weight will rebound soon.
Nancy Bunker, a venous disease specialist in San Diego, Calif.: If you are sitting or standing, wear elastic stockings. Wearing elastic stockings can reduce the gravity edema of sedentary or long standing people. For healthy people, wearing elastic stockings can reduce the risk of deep vein thrombosis if they are flying or working on paperwork for a long time. Even if there are no potential health risks, wearing elastic stockings can reduce leg fatigue, discomfort and swelling.
Nichol van Groningen, a physician at New York University School of Medicine: writes a Thanksgiving Diary. Studies have shown that expressing gratitude has a significant positive impact on heart health. For example, one study showed that heart rate variability was increased in volunteers who were asked to focus on experiencing gratitude, and heart rate variability was an indicator of a reduction in heart disease mortality. Another study found that people who recorded a two-month Thanksgiving diary had lower levels of inflammatory biomarkers in their bodies, which reduced their risk of cardiovascular disease. Gratefulness can also improve subjective well-being and overall health.
New York City physician Nisshin Okek Igbokwe: Always maintain a positive attitude. Regardless of the difficulties and obstacles encountered in your life, remember that your attitude towards or response to any problem can make a big difference. Your overall outlook on life is very important. The power of positive thinking is so powerful that research even links it to improving cardiovascular health, prolonging life and other health benefits. This is definitely a habit that is worthy of being integrated into everyday life.
New Jersey emergency physician Chirag Salad: Go out for fresh air. This exercise has many benefits. Sunlight can help the body synthesize natural vitamin D, which helps maintain bone and muscle health and enhances immune system function. In addition, being in nature can improve your mood.
Dr. Amy Soloman, a professor of gastroenterology in Phoenix, Arizona, USA: People with indigestion eat apples and other skinned fruits after meals to benefit digestion, because apple peel is rich in fruit acid. However, people who have better digestive function can eat stomach immediately after eating, which may cause stomach upset, because it takes 2 hours or more to digest after the food enters the gastrointestinal tract. If you eat fruit immediately after a meal (especially apples and pears, etc.), it will increase the gastrointestinal burden and cause flatulence. Therefore, eating fruit 1 to 2 hours after a meal is more scientific.
Dr. Rekha Chaudhary, an oncologist at the University of Cincinnati: I occasionally eat some fish, but apart from this, I have basically eaten vegan, and even dairy products rarely touch. Some studies have shown that animal protein increases the risk of cancer, especially in colorectal cancer. Usually I have a banana milkshake for breakfast, lunch is a horse bean barley soup with a salad, and dinner is a lentil or bean burritos. You can get enough vegetable protein from grains such as beans, nuts and buckwheat. If it is too difficult for you to eat meat, then try to avoid eating deep-processed meat products, because this product seems to be the most risky, and it is best to control the amount of animal protein to one per day.
(Note: A piece of meat is usually 50 to 80 grams. It is very simple, it is a piece of peeled chicken, fish or lean meat that is similar to the size and thickness of your palm.)
Dr. Marleen Meyers, assistant professor of medicine at the Perlmutter Cancer Center at New York University and oncologist: There are now studies showing that if there is insufficient sleep, the risk of developing a specific cancer, such as breast cancer, increases. The reason behind this may be that melatonin is suppressed at night – you should have slept in bed, but in fact it is in bright light – this will induce cancer cells to grow. I have to guarantee at least 7 hours of sleep every day.
Dr. Allyson Ocean, Oncologist, Weill Cornell Medical Center, New York Presbyterian Hospital: Low levels of vitamin D are associated with many types of cancer, so I have always attached great importance to my vitamin D intake. The best way to get a healthy dose of vitamin D every day is to exercise outdoors every day. You can check if you are short of vitamin D through a simple blood test. If vitamin D has been low, you can take supplements after talking to your doctor.
Dr. Amanda Smith, an oncologist in New York City, USA: Once the healthy whole grains such as corn, brown rice, and soybeans are mildewed, they produce toxic carcinogens. This toxin is transmitted through the air and is easily inhaled into the body, damaging the respiratory and digestive tracts and inducing cancer. Therefore, after the coarse grains are mildewed, they should be disposed of quickly. Do not eat them at all.
Dr. Scott Chislak, pharmacy expert at the University of Pittsburgh Medical Center: If you need to take three pills a day, the practice of “synchronizing three times a day with three meals” is often wrong. A more scientific approach is to divide by 4 every day for 24 hours and take it every 8 hours. It is best to take warm boiled water, and it is easy to affect the efficacy by taking juice, tea or hot water. Alcohol should also be banned during medication, because alcohol can multiply the side effects of many drugs, and alcohol may react with ingredients in certain drugs to produce toxic substances.