The Chinese ten big stressful factors

Stay up late is not sleeping, eating taste, serious lack of sports... These bad habits have been us, but you know, that some of these factors are also in silently "bite" of our life. Famous medical journal the lancet, published a large study, listed the every country and region life loss of the top 10.

Want to know which ten big reason makes people life expectancy in China? The life times interview authoritative experts, as you read this piece of "Chinese top ten stressful factors" list, they taught you how to "escape".

Experts questioned

腾讯企业邮箱,QQ企业邮箱,Peking University, vice President of the school of public health Wang Peiyu

The people's liberation army general hospital, director of respiratory Liu ning again

Chinese center for disease control and prevention nutrition and health by researcher Jun-sheng huo

China environmental science research institute researcher Zhang jl

Shanghai east China hospital nutrition director of the physician Chen Xiafei

Beijing dongzhimen hospital director of cardiology king

The study, led by Washington university institute of health indicators and assessment is completed, through the global 188 countries and regions, including China, from 1990 to 2013 health data analysis concluded after evaluation. Here, your life together with you to listen to experts detailed interpretation.

The first: high blood pressure

Why we love it

, according to research from 1990 to 2013, the global death toll in hypertension increased by 49.1%, more serious, China grew by 81.3%, becoming the first risk factor for death.

High blood pressure, the biggest harm is easy to induce coronary heart disease (CHD), stroke both high fatality rate of disease, 54% of death, myocardial infarction (mi) in China about 71% of all death stroke and high blood pressure.

Experts recommend

Prevention and control hypertension should remember the following:

Eat less salt, the dietary guidelines for Chinese people advocate each salt should be less than 6 grams per day, people eat in north China like a pickle, southerners are willing to with chili sauce, these all belong to high salt food, easy to cause high blood pressure. Suggest the best cook in the home, to control the intake of salt.

Quit smoking alcohol, smoking and alcohol abuse are the cause of high blood pressure, passive smoking is just as dangerous. Recommended thoroughly to give up smoking, hypertension patients avoid passive smoking, do not advocate drinking.

A low-fat diet, eat more low energy and high fiber food, such as green vegetables, fruits, beans and so on, eat less sweet food and high-fat, high animal protein food.

High quality sleep, blood pressure more smoothly. Under normal circumstances, the person is in nighttime blood pressure below the level of daytime, but lack of sleep or poor quality of sleep, will cause nighttime blood pressure levels, at the same time can also lead to a morning blood pressure peak appeared ahead of time, affect blood pressure for the day. Blood pressure and abnormal fluctuations will in turn affect morpheus quality, form a vicious circle.

Five times per week, more than 30 minutes at a time, it is advisable to aerobic exercise such as walking, jogging. Children, young people also want to pay attention to blood pressure monitoring and prevention. But already have high blood pressure patients should not be engaged in projects of high strength, large amount of exercise can backfire otherwise, cause disease of heart head blood-vessel.

The second: smoking

Why we love it

Study, 23 years, smoking kills many in China are still about 7% higher than the world average, although women smoking deaths fell by 8%, but men smoking deaths increased by 55.2%.

Studies confirm that smoking and secondhand smoke can damage almost all organs, cardio-cerebrovascular disease, tumor, the onset of chronic respiratory diseases are associated with tobacco.

Experts recommend

腾讯企业邮箱,QQ企业邮箱,Find out the real reason for smoking. Each smokers have prompted their smoking, for from social needs, from habit, alleviate psychological pressure, the pursuit of fashionable... Want to know the real reason for smoking, can be targeted to find a way to.

List the pros and cons list. Quit smoking before, active list smoking, quit smoking is good or bad, had jumped over in detail more, affixed to the marked position. Help you identify contradictions, increase the desire to give up smoking.

Record a week smoking status. Make a record, smoking detailed observations for a week, including time, place, and at the time of the cigarette.

From the experiences of successful quitters. To find a friend to chat may be better, especially those who just successfully quit smoking friends.

Third: high salt diet

List for sodium is one of the essential nutrients, but the study found that a high sodium diet of death risk is rising year by year in China, and higher than the global average.

The Chinese residents' dietary guidelines recommend that adults over 18 years old salt intake should be controlled within 6 grams a day, but our country residents' average daily salt intake is 10.5 g, is almost twice the recommended. Excessive sodium intake as high blood pressure, kidney metabolism becomes poor.

Experts recommend

Late is better than salt salt early. To achieve the same salt, salt late than earlier with less salt.

More put vinegar, less sugar. The taste of the food has a wonderful interaction. For example, a small amount of salt can highlight a large amount of sugar sweet, instead put a spoonful of sugar would reduce the salty food. On the other hand, the acidity can strengthen the salty, vinegar will feel more salty too pale.

Limit salt food ingredients. In addition to salt and soy sauce, contains a lot of condiments and ingredients are salt, such as chicken, bean sauce, lobster sauce, seafood sauce, shrimp skin, etc.

Using low sodium spices. Using low sodium salt is the simplest way to reduce salt in the family, can be felt almost does not affect the salty at the same time, easily reduce the salt, effectively increase the potassium intake at the same time.

Look at sodium when buying processed foods. Carefully read product packaging nutrition list, find the delicious, relatively low sodium content of processing products.

Fourth: the fruit eat too little

Why we love it

Research pointed out that the residents in our country fruit intake showed a trend of decrease, compared with 2002, 2010 ~ 2012 per person daily intake of fruits by 45 grams of down to 40.7 grams, daily intake of fresh vegetables from 276.2 grams of down to 269.4 grams per day.

In 2013, 1.04 million people died as a result of inadequate intake of fruit, male 35% higher risk of death than women.

腾讯企业邮箱,QQ企业邮箱,The world health organization says, fruit and vegetable intake too little in about 19% of gastrointestinal cancer, 31% of ischemic heart disease and stroke by 11%.

Experts recommend

Fruits and vegetables daily intake can be summarized as "half jins of fruit 1 catty vegetables".

"A kilo food" refers to the weight before cooking, after cooking are two small bowls, finish can be assigned to the three meals.

Bananas and kiwi fruit to eat two or three is half jins enough; A pear, apple and so on a larger fruit is enough.

Can also be the family as the unit, ensure each member intake, such as three day to buy about 3 kg vegetables, 1 and half jins of fruit, finish in one day.

At ordinary times had better put the fruit in a readily accessible place, convenient take; Different colors of fruits and vegetables to eat, the more color, intake of nutrients more rich; Give preference to local, seasonal fruits and vegetables.

Fifth: particulate air pollution

Why we love it

Research shows, 23 years, our country because of atmospheric particulate matter pollution led to the death toll rose by 59.3%, in 2013 alone, about 2013 people died as a result.

Experts recommend

Haze days recommends reducing travel, travel when wearing N95 respirator, but the wear of the time don't exceed 30 minutes.

Outdoor air quality is bad, the morning and the evening don't open a window ventilated, avoid indoor smoking at the same time.

Reduce the air pollution is everyone's responsibility, appealed for low carbon travel.

Sixth: indoor air pollution

List for indoor air pollution from solid fuels is still one of the main factors to death, but the good news is, this is for the past 23 years, 10 factors, the only one is on the decline. Data show that the number of people killed by it fell by 24.7%.

Experts recommend

To further increase the rural change furnace stove, the introduction of clean energy action city.

Indoor fuel should choose clean energy, environmental protection decoration, furniture of choose and buy.

Seventh: high body mass index

Why we love it

Body mass index (height divided by the square of the weight), the size of the mean is overweight or obese. In 1990 ~ 1990, obesity leapt into the Chinese top ten health loss factors, the death toll rose by 114%. In 2013 alone, about 640000 people died of obesity, especially for men.

Experts recommend

Keep in mind the four could help control weight:

Eat less or do not eat food of high quantity of heat, such as Fried foods, carbonated drinks, etc.

Pay attention to the law of three meals, avoid hunger meals and overeating.

Avoid sedentary, such as of the day can often start to do some little affectations stay physically active, also go a long way for weight control.

Pay attention to eat order, drink soup before meals, then eat vegetables, eat again, with low calorie food to eat.

Eighth: high fasting glucose

Why we love it

Research shows, 23 years, our country because of the number of deaths from high fasting glucose increased by 95.2%, and in 2013 alone, the figure was 620000.

In general, fasting blood glucose and postprandial blood glucose of normal should be controlled in 5.6 millimoles/l respectively, within 7.8 millimoles/l, high blood sugar not only lower the quality of life, also can cause fatal complications.

Experts recommend

Is critical to control weight, reduce calorie intake.

Every meal to eat seven and eight full, recommend the vegetable intake of not less than 500 grams, or the equivalent of about two dish of component, which can ensure adequate dietary fiber, reducing blood sugar.

Exercise every day and a half hours, more than fast walking, jogging and other aerobic exercise.

Keep a good mood, anxiety, sadness and other negative emotions can make blood sugar to rise.

Regular monitoring of blood sugar, high blood sugar and diabetes should be timely diagnosis and prescribed.

Ninth: drinking

Why we love it

Research suggests that for the past 23 years, to drink the death toll rose 30.2%, in the majority with men. In 2013, killed 590000 people drinking, men accounted for 83%.

Experts recommend

Appropriate to drink wine, beer and other health benefits, but I can't any nutrition, liquor and so on high concentration alcohol to drink less or not drink.

Women daily alcohol intake should be controlled in 15 grams, men don't exceed 25 grams.

Called for policy, it is forbidden to teenagers to sell wine.

Tenth: coarse grains to eat too little

Why we love it

Studies show that from 1990 to 2013, Chinese grain intake less and less, thus result in the death toll to 460000, 2013, this is the list of the latest death risk factors.

Whole grains refers to retain part of bran food processing process, is rich in fibre and a variety of vitamins, can reduce the risk of cardiovascular disease and colon cancer and other disease.

Experts recommend

People should return to traditional eating habits, coarse grains intake best about a third of the total staple food every day.

Every day to eat more than 4 kinds of coarse grains, can include an "m" class, such as brown rice, millet, black rice, a kind of "wheat" class, such as oats, barley, and a "bean" class, such as red bean, mung bean, a "potato" class, such as sweet potato, purple potato. In addition, lotus seed, Gordon euryale seed, coix seed and grain nutrients, is also very good candidate for coarse grains.

Protected with pressure cooker cooking nutrition. Pressure cooker to cook food to avoid contact with too much oxygen, to save valuable antioxidants in the coarse grains, such as polyphenols is very beneficial.