The elderly health lecture speech a
China's citizens health literacy bulletin is China's health education in the field of health issued by the first government bulletin, but also the world's first definition of health literacy of citizens of government documents. There are no other government documents defining the content of citizens' other literacy at home or abroad. The current definition of health literacy is the ability of an individual to access, understand, and process basic health information or services, and to use this information and services to make good decisions to maintain and promote health. Today we're going to *** with some of the 66 articles of civic literacy, and later we'll pass on all 66 articles of health literacy.
First of all, let's understand the definition of health: health is not only the absence of disease or infirmity, but also a state of complete physical, mental and social adaptation. This definition suggests that health is not just the absence of disease or infirmity, but also involves physical, psychological and social adaptation.
Physical health: physical fitness, good functioning of the body's organs; psychological health: refers to the ability to correctly evaluate themselves, to deal with the stress of life, to work normally, and to make their own contribution to the community; social adaptation to the state of perfection: refers to the self-regulation to maintain the balance and coordination of the individual and the environment, the community, and interpersonal interactions.
A healthy lifestyle refers to a habitual way of behavior that is beneficial to health. The main manifestation of a regular life, no bad habits, personal hygiene, environmental hygiene, dietary hygiene, scientific, not superstitious, usually pay attention to health care, sick and timely access to medical care, and actively participate in the health of sports and cultural activities and social activities.
Healthy lifestyle mainly includes reasonable diet, moderate exercise, quit smoking, limit alcohol, psychological balance four aspects.
First, reasonable diet.
Reasonable diet refers to a diet that provides comprehensive and balanced nutrition. Food variety, in order to meet the body's various nutritional needs, to achieve reasonable nutrition, promote the purpose of health. The Dietary Guidelines for Chinese Residents issued by the Ministry of Health provides authoritative guidance on rational diet.
(a) Diet should be based on cereals, eat more vegetables and fruits and potatoes, pay attention to meat and vegetables.
Cereals are the mainstay of the traditional diet of China's residents, the best basic food for humans, and the most economical source of energy. Cereal-based diets can provide sufficient energy and avoid excessive fat intake, which is beneficial to the prevention of cardiovascular disease, diabetes and cancer. The Dietary Guidelines for Chinese Residents state that adults should consume 250 to 400 grams of cereal per day. Vegetables and fruits are important sources of vitamins, minerals, dietary fiber and phytochemicals, and potatoes are rich in starch, dietary fiber and a variety of vitamins and minerals. Vegetables, fruits and potatoes play an important role in keeping the body healthy, maintaining normal intestinal function, improving immunity and reducing the risk of chronic diseases such as obesity, diabetes and hypertension. The Dietary Guidelines for Chinese Residents state that adults should eat 300 to 500 grams of vegetables and 200 to 400 grams of fruits every day. Food can be divided into five categories: cereals (rice, noodles, mixed grains, etc.) and potatoes, animal foods (meat, poultry, fish, milk, eggs, etc.), legumes and nuts (soybeans, other dry legumes, peanuts, walnuts, etc.), vegetables, fruits, and purely energetic foods (animal and vegetable oils, starch, sugar, alcohol, etc.). Various foods do not contain exactly the same nutrients. Each food provides at least one nutrient, and no single natural food can provide all the nutrients the body needs. A variety of food composition of the diet, in order to meet a variety of nutritional needs of the human body, to achieve rational nutrition, promote the purpose of health.
(2) Regular consumption of milk, beans and their products.
Dairy foods have a complete range of nutrients, the proportion of nutrient composition is appropriate, easy to digest and absorb, is an excellent source of dietary calcium. Children Adolescents drinking milk is conducive to their growth and development and bone health, thereby delaying the age of osteoporosis in adulthood; middle-aged and elderly people drinking milk can reduce their bone loss, is conducive to bone health. It is recommended that each person drink 300 grams of milk per day or an equivalent amount of dairy products, for high blood fat and overweight and obese tendency should choose to reduce fat, low-fat, skim milk and its products. Soy is rich in high-quality protein, essential fatty acids, B vitamins, vitamin E and dietary fiber and other nutrients, and contains phospholipids, oligosaccharides, and isoflavones, phytosterols and other phytochemicals that the human body needs. Appropriately eat more soybeans and their products can increase the intake of high-quality protein, but also to prevent the adverse effects of excessive consumption of meat. It is recommended that each person consume 30 to 50 grams of soybeans or an equivalent amount of soy products per day.
(c) Meals should be light and less salty.
Excessive intake of cooking oil and salt is a dietary problem that exists in both urban and rural areas of China***. Excessive salt intake is closely related to the prevalence of hypertension. Fat is an important source of energy for the human body, but excessive fat intake can increase the risk of obesity, hyperlipidemia, atherosclerosis and many other chronic diseases. Should develop the habit of eating light meals with less salt, i.e. meals are not too oily, not too salty, do not consume too much animal food and fried, smoked, pickled food. It is recommended that the amount of cooking oil per person per day is no more than 25 grams; salt intake of no more than 6 grams (including soy sauce, pickles, sauce in the salt content).
Second, moderate exercise.
Moderate exercise is also suitable for exercise refers to the way the movement and the amount of exercise suitable for the individual's physical condition, the movement is beneficial, the precious persistence. The exercise should be appropriate to the amount of strength, choose the appropriate way of exercise, intensity and amount of exercise. Healthy people can control the intensity of exercise according to the heart rate during exercise, generally should reach 150 to 170 per minute (times) minus age is appropriate, at least 3 times a week exercise.
(a) Maintain a normal body weight, avoid overweight and obesity.
Whether the weight is normal can be used to determine the body mass index (BMI). The normal weight of an adult is defined as a body mass index between 18.5 and 23.9 kg/m2. The formula is: BMI = weight (kg)/height (m) 2. Overweight and obesity are one of the main causes of the increased prevalence of cardiovascular disease, diabetes and certain tumors. Eating quantity and exercise are the two main factors in maintaining a healthy weight; food provides the body with energy and exercise burns energy. If the amount of food is too large and insufficient exercise, excess energy will be accumulated in the body in the form of fat, increase body weight, resulting in overweight or obesity; on the contrary, if the amount of food is not enough, due to lack of energy caused by low body weight or wasting. Excessive weight and low weight are unhealthy performance, easy to suffer from a variety of diseases, shorten life. Therefore, we should maintain a balance between the amount of food eaten and the amount of exercise, so that the energy provided by the intake of a variety of foods to meet the needs of the body, without causing excess energy in the body, so that the body weight to maintain a suitable range.
(ii) Combination of work and rest, to ensure that 7 to 8 hours of sleep every day.
Any life activity has its own internal rhythm. A regular life is very important for health. To pay attention to the combination of work and rest, living and living with the rules. Work, study, recreation, rest and sleep should be carried out in accordance with the laws of work and rest. General adults to ensure that 7 to 8 hours of sleep a day, insufficient sleep is not conducive to health.
Third, quit smoking and limit alcohol
(a) Smoking and passive smoking can lead to cancer, cardiovascular disease, respiratory disease and many other diseases.
Tobacco smoke contains more than 4000 kinds of chemicals, including dozens of carcinogens and carbon monoxide and other harmful substances. Smoking damages almost all organs in the body and can cause cancer, coronary heart disease, chronic obstructive pulmonary disease, cataracts, sexual dysfunction, erectile dysfunction, osteoporosis and many other diseases. Compared with non-smokers, smokers have a 6-13 times higher risk of dying from lung cancer, a 2 times higher risk of dying from coronary heart disease, and a 12-13 times higher risk of dying from chronic obstructive pulmonary disease. Tobacco smoke not only damages the health of smokers, but also threatens non-smokers who are exposed to second-hand smoke; passive smoking leads to a 20% increase in the risk of lung cancer and a 30% increase in the risk of coronary heart disease. According to statistics, more than 1 million people die of smoking-related diseases every year in China, accounting for 12% of the total number of deaths. The many chronic diseases caused by smoking have brought a heavy burden to the whole society.
(2) The sooner you quit smoking, the better, and it's never too late to quit.
The sooner a smoker quits, the better, and it's never too late to quit, as long as you have the motivation to quit and have the skills to do so, you can quit smoking for good. quitting before the age of 35 reduces the risk of heart disease caused by smoking by 90%, quitting before the age of 59 reduces the likelihood of dying within 15 years to half that of continuing smokers, and the mortality rate for lung cancer is much lower than for continuing smokers, even if they quit before they are 60 years old. People who quit smoking should do so regardless of how long they have been smoking. The sooner you quit, the better, and any time you quit is good for you and can improve your quality of life.
(3) Drink less alcohol, don't abuse alcohol
Excessive alcohol consumption increases the risk of certain diseases and can lead to an increase in traffic accidents and violence. It is recommended that adult men drink no more than 25 grams of alcohol a day and women no more than 15 grams. .
Alcohol is essentially a pure energy food and contains no other nutrients. Frequent excessive drinking, will make the appetite decline, food intake decreased, which led to a variety of nutrient deficiencies, acute and chronic alcoholism, alcoholic fatty liver, and so on, and in serious cases will cause alcoholic cirrhosis. Excessive drinking also increases the risk of diseases such as high blood pressure and stroke, and can lead to an increase in traffic accidents and violence, which is detrimental to personal health and social stability. Alcohol abuse should be strictly prohibited. As far as possible, low-level alcohol should be consumed, and it is recommended that adult men consume no more than 25 grams of alcohol in a day, and adult women no more than 15 grams. Pregnant women and children and adolescents should not drink alcohol.