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As the ancients said: “Therefore, the sage does not treat the already sick, but treats the un-sick; does not treat the already chaotic, but treats the un-chaotic. This is the meaning of it. To treat a major illness after it has occurred is like digging a well when thirsty, forging a drill after a fight; is it not too late?” From this passage, we can understand that we must prepare in advance, learn to nourish our bodies in daily life, prevent and reduce the occurrence of diseases, and enhance our immune capacity.
In daily life, we can focus on health maintenance through the five essential elements: psychological balance, reasonable diet, appropriate exercise, quitting smoking and drinking, and good sleep.
1. Reasonable Diet
According to modern nutrition science, human health requires various nutrients, including water, carbohydrates, proteins, fats, vitamins, minerals, and dietary fiber. A reasonable diet is the most important way to supplement nutrients, serving as the foundation and material condition for health, commonly referred to as “eating good food and drinking good water.” It is important to achieve “eating until 70-80% full.”
Adults should have “3 servings of staple foods” and “5 servings of fruits and vegetables” daily. A fist-sized portion of staple food counts as 1 serving; a double handful of (raw) vegetables or a fist-sized fruit counts as 1 serving of fruits and vegetables.
2. Appropriate Exercise
Engage in exercise 3-5 times a week, within 20-60 minutes each time, ideally 1-3 hours after meals. Avoid exercising on an empty stomach or excessively intense workouts.
Moderate exercise is a crucial factor for health. “Walking is the first of all exercises,” according to WHO, which considers walking the best, simplest, and most effective form of exercise. It is economical, safe, and effective, causing minimal damage to the joints, muscles, and ligaments of older adults, and places a relatively low burden on the heart. It is recommended to walk 10,000 steps daily.
Additionally, aerobic exercises such as jogging, skipping rope, table tennis, badminton, bowling, golf, and swimming are excellent options. Furthermore, practicing with small dumbbells can be beneficial. “Men should build muscle, while women should focus on flexibility.”
Aerobic exercise should follow the “1357” principle: exercise once a day, for no less than 30 minutes each time, ensuring 5 days of exercise per week, with an appropriate heart rate during exercise = 170 – age.
3. Quit Smoking and Limit Alcohol
Smoking harms the lungs, and excessive drinking harms the liver, both associated with various cancers and cardiovascular diseases. Data has long shown that:
Long-term smokers have a lung cancer incidence rate 10-20 times higher than non-smokers, a throat cancer incidence rate 6-10 times higher, esophageal cancer 4-10 times higher, pancreatic cancer 2-3 times higher, bladder cancer 3 times higher, and blood cancer risk increases by 1.78 times;
41% of oral cancers, 23% of throat cancers, 22% of liver cancers, and 21% of esophageal cancers are related to alcohol consumption.
4. Good Sleep
Traditional Chinese Medicine (TCM) believes that during sleep, the body’s various functions rest and recover, making it one of the most important factors for health. TCM emphasizes sleeping during the “Zi and Wu” hours, going to bed before 11 PM, and taking a short nap at noon.
Scientific research has found that during sleep, the blood flow to the liver is seven times that of when standing. The increase in liver blood flow enhances liver cell function and detoxification ability. Therefore, it is crucial to avoid staying up late and not to overexert the body. Staying up late can disrupt the biological clock, leading to excessive secretion of adrenaline and norepinephrine, which slows blood flow and increases viscosity.
It is recommended to maintain a regular schedule, ideally sleeping before 11 PM, and ensuring sufficient sleep, meaning “regularity and enough sleep”.
5. Psychological Balance
The health of the mind and body is inseparable. Negative emotions harm the lungs and stomach, and can exacerbate depression, anxiety, and cardiovascular diseases; for women, it can also lead to diseases of the thyroid, breast, uterus, and ovaries.
References: [1] “Smoking and Cancer”. Professor Anderson, Sun Yat-sen University Cancer Hospital, 2009[2] American Society of Clinical Oncology (ASCO), 2017This article is compiled from Free People Investment Health and Su Cian Health Station. If it infringes on your legal rights, please contact us for deletion. Compiled and published by the Health Management Center of Nanyang Zhang Zhongjing Hospital. This article is for informational exchange only and does not constitute commercial promotion or advertising for any medical products or services. For professional questions regarding diseases, treatments, or medications, please consult a doctor or qualified medical personnel.
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