"How Much Do You Know About Food Nutrition" Series | Are You Sub-Healthy? Experts Teach You How to Eat

With the development of society, people are under increasing pressure in life and work. Under long-term oppression, they have developed many bad living habits, which have gradually led to the decline of the functions of some human organs. The body begins to show symptoms of fatigue, lack of energy, muscle and joint pain, palpitations, chest tightness, dizziness, headache, insomnia, forgetfulness and other discomforts. Sub-health has gradually become a common visitor in daily life.

What is sub-health?

Sub-health refers to a state of the human body between health and disease. People in a sub-healthy state cannot reach the standard of health, and show symptoms of reduced vitality, decreased function and adaptability for a certain period of time, but do not meet the clinical or sub-clinical diagnostic standards of modern medicine for related diseases.

Causes of sub-health

The main causes of sub-health are: unreasonable diet, irregular work and rest, lack of sleep, mental tension, high psychological pressure, long-term negative emotions, etc.

Types of sub-health

According to the clinical manifestations of sub-health status, it can be divided into the following categories:

1. Mainly manifested by physical symptoms such as fatigue, sleep disorders, or pain;

2. Mainly characterized by depression, restlessness, irritability, fear, or decreased short-term memory and inability to concentrate;

3. The main manifestations are decreased social adaptability, such as reduced frequency of interpersonal interactions or tense interpersonal relationships.

What are the symptoms of sub-health?

Physical symptoms include fatigue, muscle and joint pain, dizziness, headache, palpitations, chest tightness, sleep disorders, loss of appetite, loose stools, constipation, sexual dysfunction, fear of cold or heat, susceptibility to colds, dry eyes, etc.

Psychologically, symptoms include depression, restlessness, irritability, fear, memory loss, inability to concentrate, and slow reaction.

In terms of social interaction, it may manifest itself in the inability to assume corresponding social roles well, difficulties in work and study, inability to handle interpersonal and family relationships properly, difficulty in engaging in normal social interactions, etc.

What should you pay attention to in your diet after suffering from sub-health?

Comprehensive and balanced nutrition, eat more foods rich in vitamins, high-quality protein, minerals, such as milk, lean meat, eggs, chicken, fish, etc. Food should be light and easy to digest, with less oil and salt, and quit smoking and drinking.

Foods for different sub-health conditions:

1. When you suffer from insomnia, irritability and forgetfulness: Eat more foods containing calcium and phosphorus, such as soybeans, fresh oranges, spinach, chestnuts, grapes, potatoes, etc.

2. When you are exhausted: eat peanuts, almonds, cashews, walnuts and other dried fruits that are rich in protein, vitamin B, calcium, iron and plant fats.

3. When the brain is tired: eat nuts, such as peanuts, melon seeds, walnuts, pine nuts, hazelnuts, and torreya grandis.

4. When the psychological pressure is too great: eat foods containing vitamin C, such as broccoli, spinach, young rapeseed, fruits (tangerines, tangerines, oranges, strawberries, mangoes), etc.

5. When you have a bad memory and lose things easily: Eat foods rich in vitamin C and A, such as peppers, bamboo shoots, carrots, red dates, cabbage, etc. Increase the amount of vegetables and fruits in your diet, eat less meat and other acidic foods, and drink green tea.

This article was scientifically reviewed by Zhou Minjie, chief physician of the Emergency Department of the East Branch of Shanghai Sixth People's Hospital.