Young people, are your health-preserving methods reliable?

On Douban, a group called "We Love Health Preservation" brings together more than 30,000 young people to discuss the issue of "sub-health". The interest of young people in "health preservation" is not only a concern for aging, but also a concern for the diseases and discomfort that aging may bring. Health preservation is no longer just a topic for middle-aged and elderly people, but has become a lifestyle and pursuit for young people.

"Health preservation" is no longer just a topic for middle-aged and elderly people. Many young people have already become "health preservation experts."

"We just love health preservation" Douban group

Baldness, hair loss, insomnia, constipation...the "sub-health" state of the body has led many fragile young people to embark on the path of health preservation.

“Health Posts” on a Social Platform

Post-00s netizens’ obsession with health preservation

The rise of the concept of "health preservation" among young people is not because they are afraid of aging itself, but because they are afraid of the diseases, dullness and embarrassment that aging brings.

The goal of health preservation is not only to live longer, but also to prolong life in a healthy and self-reliant state.

In his new book, "Old Age with Less Illness," the famous American medical expert Camilo Ricordi tells us how to awaken the genes for health and longevity. Going back in time is no longer a hypothesis in science fiction, but can be achieved through diet and exercise.

Chronic inflammation is quietly eroding your health

The WHO calls chronic inflammation a huge threat to human health, and 3 out of 5 people in the world suffer from chronic inflammation.

Research has found that "chronic inflammation" is the culprit of "unhealthy aging" and will have many impacts on human healthy life expectancy.

These chronic inflammatory diseases include cancer, chronic respiratory diseases, stroke, cardiovascular disease, obesity and diabetes. Chronic inflammation and its related diseases are the leading causes of death in humans, without a doubt.

How do we know if we have chronic inflammation? If you have the following symptoms, you may need to pay attention:

1. Pain, including joint pain and muscle pain;

2. Chronic fatigue and insomnia;

3. Depression, anxiety and emotional problems;

4. Gastrointestinal problems, including constipation, diarrhea and acid reflux;

5. Significant weight gain or loss;

6. There are often various infections.

Since the early symptoms of chronic inflammation are not obvious and the impact on life is not great, patients believe that they are healthy most of the time. Over time, chronic inflammation will seriously affect physical health.

Factors that influence chronic latent inflammation include the amount of time you put in at work, how you sleep, how you eat, and how much exercise you do, as well as external factors like stress, pollution, anxiety, and depression.

So, how can we reduce the damage of chronic inflammation? In general, the following points can be used as reference:

1. Be alert to the physical manifestations of chronic inflammation and intervene promptly;

2. Change bad living habits, such as staying up late, being stressed, and not exercising;

3. Change your eating habits and stay away from pro-inflammatory foods: high-carb, high-salt, processed meat, and foods containing trans fatty acids

Consciously add anti-inflammatory foods to a balanced diet: fish rich in omega-3 unsaturated fatty acids, cruciferous vegetables, natural spices, berries, green tea...

"Less Illness in Old Age" also lists some " foods that should not be eaten" and "foods that should be eaten less":

Eat less, live longer

If we follow the current diagnostic standards, the number of obese people in our country may already be the highest in the world.

According to the latest data from the "Chinese Residents' Nutrition and Chronic Disease Status Report (2020)", more than half of adults in my country are overweight or obese, with overweight and obesity rates of 34.3% and 16.4% respectively.

With the improvement of living standards, modern people are increasingly "unable to control their mouths" and indulge in delicious food. Little do they know that doing so for a long time will put a burden on the digestive system, cause too many gastrointestinal diseases, and cause a series of diseases.

Scientists in the United States conducted a 20-year follow-up survey. The data showed that if the daily food intake was reduced by 30%, life expectancy could be extended by 20 years, and people would look younger, and the incidence and mortality of cancer would also be lower.

"Less Illness in Old Age" provides a set of healthy eating rules: the diet recommends consuming 1500 to 1800 kcal of calories per day, with the whole meal mainly consisting of whole grains, fruits, vegetables and chicken breast.

For example, we should eat more foods rich in omega-3 fatty acids, such as fish. When choosing fish, it is recommended to choose freshwater fish with smaller size and less pollution.

Vegetables are also a good source of alpha-linolenic acid (ALA), a fatty acid that is less potent than DHA and EPA.

Vegetables also contain many other beneficial elements, such as polyphenols, fiber and a variety of micronutrients. Among vegetables, Brussels sprouts, cabbage, spinach, broccoli and cauliflower are more recommended.

At the same time, reduce the intake of omega-6 fatty acids. When choosing cooking oil, try to avoid using refined vegetable oil, and it is best to choose olive oil.

In addition to controlling food intake, controlling blood sugar levels is also a very important dimension.

Only by reducing the intake of refined carbohydrates and sugars and increasing the intake of complex carbohydrates and dietary fiber can we effectively "reduce sugar".

For example, buckwheat products and whole grains have a lower glycemic index than white wheat flour, rice or corn, and can be consumed in amounts ranging from 100 to 300 grams per day.

At the same time, the book proposes the principle of "reshaping taste buds", which means getting used to retaining the "natural and authentic" taste of food.

Even if you want to sweeten your food and drinks, it’s best to avoid adding large amounts of sugar and try to replace it with small amounts of natural sugar. The best approach is to reduce the amount of sugar you use little by little until you can eliminate it completely.

Sitting for a long time: the most gentle chronic suicide sitting

Relevant data show that in China, the total prevalence of knee osteoarthritis is as high as 15.6%. The prevalence increases with age. Among people over 50 years old, the prevalence of knee osteoarthritis is doubling every 10 years. Knee osteoarthritis has become the second highest disability rate disease in the world.

The harm of sitting for a long time does not only hurt the knees, but also affects the whole body from head to toe. The World Health Organization has long listed "sitting for a long time" as one of the top ten causes of death, and it also has a great impact on health and longevity.

People who sit in a fixed position for more than three hours a day have a two-fold increased risk of deep vein thrombosis in the lower limbs. Sitting for more than 12 hours continuously increases the risk of pulmonary embolism.

Research has confirmed that physical exercise has an activating effect on longevity factors.

But for workers, they often encounter this kind of situation:

Working overtime for a long time, work takes up too much of my personal time. Even when I get home, I just want to check my phone and relax. I don’t want to go running or go out for fitness anymore.

First of all, give up the idea that exercise is a grand and ritualistic "event"! Integrate it into your daily life. Compared with exercising for half an hour every day! It is more important to start with the simple and develop the awareness of exercise.

for example:

On the way to work, you can increase the length of your exercise by adding 5 minutes of brisk walking, or you can get off the bus early and ride a bike for 10 minutes. After get off work, take another 15-minute walk.

In the office, use your spare time to move around. Stand up or go to the toilet every 40 minutes to avoid sitting for long periods of time! Stretch your shoulders and neck, move your neck, stand on tiptoe, lift your toes, and move your legs and ankles.

Exercise should not be limited to form. Especially when you are too busy at work, it is important to keep yourself energetic, integrate exercise into your regular life, keep exercising in a tight rhythm, and maintain our sense of control over our lives!

Camillo Ricordi's ambition for longevity

——Interaction issues——

Do you have any good health-preserving methods?