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these 13 items Health Indicators,
Everyone should know!
The value of some common indicators is the most preliminary and direct judgment of whether the body is healthy or not. Abnormal indicators may also be a signal of certain diseases.
1, blood pressure
< span>According to the “Guidelines for the Prevention and Treatment of Hypertension in China (Revised 2018)” jointly issued by the Cardiovascular Branch of the Chinese Medical Association, the normal range of blood pressure for adults in my country is: systolic blood pressure <120 mmHg, diastolic blood pressure <80 mm Hg. ①
How to maintain normal blood pressure:
Low Diet high in sodium and potassium, daily salt intake per person is <6 g.
· Actively exercise and control your weight.
· No smoking, no drinking or limiting alcohol consumption.
· Reduce stress and ensure sleep.
2, blood sugar
< span>According to the “Guidelines for the Prevention and Treatment of Type 2 Diabetes in China (2017 Edition)” issued by the Diabetes Branch of the Chinese Medical Association, the normal blood glucose value is: fasting blood glucose <6.1 mmol/L, and 2-hour postprandial blood glucose <7.8 mmol/L . ②
How to maintain normal blood sugar:
< p>·Adjust your diet and eat more vegetables and whole grains.
· Moderately reduce sugar and carbohydrate intake.
· At least 30 minutes of moderate-to-vigorous physical activity a day at least 5 days a week.
3, LDL
< p>According to the “Guidelines for the Prevention and Treatment of Dyslipidemia in Chinese Adults (Revised 2016)” jointly issued by the Diabetes Branch of the Chinese Medical Association and other institutions, the normal value of low-density lipoprotein is <3.4 mmol/L. ③
How to Lower “Bad” Cholesterol:
· Control your weight, eat more fruits and vegetables, whole grains, nuts, etc.
· Quit smoking and limit alcohol.
· At least 30 minutes of moderate-to-vigorous physical activity a day at least 5 days a week.
4, Triglycerides
According to the “Guidelines for the Prevention and Treatment of Dyslipidemia in Chinese Adults (Revised 2016)”, the normal value of triglycerides is <1.7 mmol/L. ③
How to control triglycerides:
· Eat less red meat, high cholesterol foods, and more high fiber foods.
· Guaranteed movement.
5, uric acid
< span>The “Chinese Multidisciplinary Expert Consensus on Diagnosis and Treatment of Hyperuricemia-Related Diseases” published in the Chinese Journal of Internal Medicine in 2017 defines the diagnosis of hyperuricemia as: under the condition of normal purine diet, fasting blood uric acid level twice on different days, male <420 μmol/L, and <360 μmol/L in females. ④
How to lower uric acid:
· Eat less high-purine foods such as animal offal, seafood, beer, hot pot, etc.
· Make sure to drink enough water, about 2000 ml per day.
6, red blood cells
< span>The normal value of adult red blood cells is about 3.5 million to 5.5 million/cubic millimeter.
If the number of red blood cells is abnormal:
If yes Anemia needs to be identified and treated symptomatically.
· The diet can be supplemented with protein, iron, etc.
· If it is not anemia, it is necessary to find out the cause in time and actively treat it.
7. White blood cells
The normal value of adult white blood cells is about 4000~10000/cubic millimeter.
If the white blood cell count is abnormal:
·If clear For infection, timely inflammation treatment.
· In other cases, timely symptomatic treatment.
8, Platelets
< span>The normal value of adult platelets is about 100,000 to 300,000/cubic millimeter.
If the platelet count is abnormal:
A platelet abnormality is found , go to the hospital as soon as possible.
9, vital capacity
< span>An adult lung capacity standard is >3500ml for men and >2500ml for women.
How to improve lung capacity:
· Keep exercising, Such as swimming, jogging, cycling, climbing, etc.
· You can also choose to practice Taijiquan, breathing exercises, etc. in a static state.
10, heart rate
< span>The normal heart rate of a normal adult is 60~100 beats/min.
How to keep your heart rate normal:
· Exercise regularly, work and rest regularly, and reduce staying up late.
· Limit salt, quit smoking, and limit alcohol.
· Be less irritable and stay calm.
11, waist circumference
According to the World Health Organization The standard, the waist circumference of men should be <90 cm, and the waist circumference of women should be <80 cm; the normal range of waist circumference of Chinese adults is <85 cm for men and <80 cm for women.
How to keep a normal waistline:
· Control diet, eat more fruits, vegetables, and dietary fiber.
· At least 30 minutes of moderate-to-vigorous physical activity a day at least 5 days a week.
12, neck circumference
Neck circumference for healthy adults, according to the World Health Organization: <38 cm for men and < 35 cm for women.
How to keep a normal neck circumference:
·Control weight and reduce excess fat accumulation.
· Increase aerobic exercise to reduce body fat.
13, Body Mass Index (BMI)
Adult standard BMI is: 18.5≤BMI<24.
BMI=weight (kg) ➗ height squared (meter squared).
How to maintain a normal weight:
· Reduce the intake of high-calorie foods and eat more fruits, vegetables, dietary fiber and other foods.
· At least 30 minutes of moderate-to-vigorous physical activity a day at least 5 days a week.
· Limit or no sugary drinks.
8 high incidence diseases,
Prevention is here!
In December 2019, the Beijing Medical Examination Center released the “Beijing 2018 Annual Physical Examination Statistics Report”. There are 8 of the biggest health problems in the population. ⑤
1. Dyslipidemia
Prevent it like this:
< span> · Quit smoking.
· Exercise at least 3 times a week. According to the 2016 revision of the Chinese Guidelines for the Prevention and Treatment of Dyslipidemia in Adults, moderate-intensity metabolic exercise should be performed 5-7 days a week, 30 minutes each time. ③
· Diet adjustment. Xu Hao, Chief Physician of the Cardiovascular Department of Xiyuan Hospital, Chinese Academy of Chinese Medical Sciences, published an article in Health Times in September 2015 that people with high cholesterol and low-density lipoprotein should eat less meat and greasy Food, but also eat less animal offal, egg yolk, crab roe, caviar and other foods with high cholesterol and saturated fatty acid content; patients with low cholesterol but high triglycerides should eat less greasy food, and control the intake of staple food and sweets , but also control weight, blood sugar, try to stop drinking. ⑥
2, thyroid nodules span>
Prevent it like this:
The thyroid is an endocrine organ, , Stress will make the endocrine system disorder, affecting the secretion of thyroid hormones. Therefore, bad emotions such as anger, stress and mental tension may cause the occurrence of thyroid nodules. ⑦
3. Overweight
Prevent it like this:< /p>
· Do not less than 30 minutes of continuous exercise every day;
· Order more dishes and less meat, choose white meat and less red;< /span>
· Eat one less bite, not too much;
· Eat slower;
< p> · Avoid sugary drinks.
4, fatty liver
this Prevention:
· Weight control. Wang Guiqiang, director of the Department of Infectious Diseases, Peking University First Hospital, published an article in Health Times in September 2017, suggesting that first, eat less frequently; second, drink soup and fruit before meals; Third, eat less starchy foods such as rice and steamed bread, and eat more hunger-resistant foods such as protein and dairy products; fourth, eat less at night. ⑧
· Strengthening exercise. Exercising muscles by practicing dumbbells, squats, etc. can effectively inhibit liver damage and vascular wall damage caused by insulin resistance, and at the same time reduce heat accumulation and improve blood lipids. effect.
5. Osteoporosis
Prevent it by:
· Calcium. Deng Wei, chief physician of the Department of Endocrinology, Beijing Jishuitan Hospital, published an article in Health Times in March 2019 reminding that 35-year-olds should start to pay attention to scientific calcium supplementation, and the daily intake of calcium should be 800~1200 mg (800 mg for men, 1200 mg for women). ⑨
· Bone mass examination. Women over the age of 45 and men over the age of 50 have an annual bone density test.
· Don’t be picky eaters and exercise more. A balanced diet is the basic guarantee for bone mass storage; bones are strong when you exercise.
6, Helicobacter pylori positive
Prevent this by:
·Use public chopsticks when eating, and don’t pick dishes from each other even if you are eating at home.
·Parents should not chew food and feed it mouth-to-mouth.
7. Carotid plaque
Prevent it by:
· Improve your lifestyle. Guo Yifang, vice president of Hebei Provincial People’s Hospital and director of the first department of geriatrics, stated in an article in Health Times in 2016 that measures such as controlling diet, improving dietary structure, increasing exercise, losing weight, quitting smoking and limiting alcohol, and statin therapy make low-density lipoprotein With cholesterol below the target value, it is entirely possible to achieve plaque reversal. ⑩
· If you have high blood pressure or diabetes, you should also actively and reasonably control your blood pressure and blood sugar.
8. Increased blood pressure
This Prevention:
· Eat less sodium. Huang Keren, a nutritionist from the Department of Nutrition, Run Run Shaw Hospital, Zhejiang University School of Medicine, posted on his hospital WeChat in July 2019 that the daily salt intake for adults should not exceed 6 grams ≈ 2400 mg Sodium, in order to prevent high blood pressure, the daily intake of sodium should not exceed 2000 mg. ⑪
· Take a walk. Walking for long periods of time or long distances may also reduce the risk of high blood pressure.
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This article is synthesized from: ①The Chinese Medical Association Cardiovascular Branch and other institutions jointly issued the “Chinese Guidelines for the Prevention and Treatment of Hypertension (Revised 2018)” span>②Chinese Medical Association Diabetes Branch issued the “Chinese Guidelines for the Prevention and Treatment of Type 2 Diabetes (2017 Edition)”③ Chinese Medical Association Diabetes Branch and other institutions jointly issued the “Chinese Adult Dyslipidemia Prevention and Control Guidelines” (Revised in 2016)”④2017 Chinese Journal of Internal Medicine “Multidisciplinary Expert Consensus on Diagnosis and Treatment of Hyperuricemia-Related Diseases in China”⑤Beijing Physical Examination Center “Beijing Medical Center” in December 2019 The city’s 2018 annual physical examinationStatistical Report”⑥2015-09-16 Health Times “Blood-fat reduction is not just about eating less meat”⑦2015-04-24 Health Times “Eight fatal hazards of anger”⑧2017-09-06 Health Times “Fatty liver is the second largest liver disease in my country”⑨2019-03-22 Health Times “Calcium supplementation should start at the age of 35”⑩2016-04-12 Health Times “Can Carotid Artery Plaque Shrink or Regress”⑪2019-07-01 Shaw Hospital Official WeChat “The culprit of high blood pressure is not salt, but it! It’s too late if you don’t stop eating”Editor of this article: Wang Zhen Reviewing director: Yang Xiaoming