In December 2020, the "Report on Nutrition and Chronic Disease Status of Chinese Residents (2020)" was officially released. The report shows that the number of deaths due to chronic diseases accounted for about 89% of the total deaths in my country in 2019. Preventing and reducing chronic diseases has become a key issue. Personal health is a top priority.

Indicators such as blood sugar, blood pressure, uric acid, and blood lipids can be used to measure the health of the human body. However, these indicators will change with age. How many of your current indicators are qualified? Let's take a look.

Blood sugar, blood pressure, blood lipids and uric acid are all the most basic indicators to measure the physical condition of the human body. The normal values ??are different for different genders and age groups.

1. Blood sugar

Blood sugar represents the glucose content in the blood. After digestion, glucose enters the blood from the small intestine and is transported to organs and tissues throughout the body as the main energy for cell activities. If the blood sugar level is high, the osmotic pressure in the body will be imbalanced, leading to a series of diseases such as diabetes.

2. Blood pressure

Blood pressure refers to the pressure of blood in blood vessels per unit area. Blood pressure has two values, one is systolic blood pressure (high pressure) and the other is diastolic blood pressure (low pressure). Systolic blood pressure refers to the high pressure when blood flows out of the heart into the aorta when the myocardium contracts; diastolic blood pressure refers to the low pressure when blood flows back into the heart after the heart relaxes.

Too high or too low blood pressure is very harmful to the cardiovascular and cerebrovascular diseases. Among them, high blood pressure, the most common chronic disease, can induce coronary artery disease.

3. Blood lipids

Blood lipids refer to the fat content in plasma, mainly cholesterol and triglycerides. Blood lipids are essential substances for human cell metabolism, but people often suffer from chronic diseases such as high cholesterol, such as cerebral thrombosis and coronary heart disease due to careless diet.

The total cholesterol standard for normal adults is 2.8~5.17mmol/L, but when the cholesterol level of the elderly is lower than 4.16mmol/L, the risk of acute cardiovascular and cerebrovascular events increases.

4. Uric acid

In the human body, uric acid is the final metabolite of purine and is excreted in the urine through metabolism. However, if you often drink too little water or consume too much purine food, uric acid cannot be completely excreted, causing hyperuricemia. When uric acid flows into soft tissues with the blood, it can cause a series of gout symptoms.

The range of uric acid in men is different from that in women. Men are 237.9~356.9μmol/L, and women are 178.4~297.4μmol/L. For the elderly, hyperuricemia can only be diagnosed when blood uric acid exceeds 390 μmol/L.

Exercise is a human instinct. A large number of studies have confirmed that exercise has an important preventive and auxiliary treatment effect on a variety of chronic diseases. [2] In the "Report on Nutrition and Chronic Disease Status of Chinese Residents (2020)", experts once again emphasized the importance of exercise in treating chronic diseases and reducing mortality.

Exercise can prevent and improve diabetes because exercise can promote blood circulation in muscle tissue, allowing more insulin to reach the muscles and be consumed, thereby lowering blood sugar. Exercise can also prevent heart disease. During exercise, people's blood flow accelerates, myocardial function is exercised, and the risk of heart disease is reduced. Even for people with heart disease, proper exercise can help with recovery.

In terms of mental illness, exercise can reduce anxiety and depression in patients with depression.

In addition, the occurrence of high blood pressure, hyperlipidemia and obesity are closely related to lack of exercise. Appropriate and sustained aerobic exercise can prevent atherosclerosis, improve blood vessel elasticity, burn body fat, and have a positive effect on lowering blood lipids.

The so-called "7 3" refers to the appropriate ratio of low-intensity exercise to high-intensity exercise in the exercise pattern of middle-aged and elderly people at around 7:3. The physique and physical fitness of middle-aged and elderly people have declined, and their bone endurance and muscle quality are not as good as when they were young. Therefore, they are not suitable for excessive high-intensity exercise and should mainly focus on gentle exercise. But a reminder: middle-aged and elderly people should not completely abandon high-intensity exercise, because it can maintain muscle mass and prevent "sarcopenia", and moderation is beneficial.

Moderate to low-intensity exercise, including low-impact aerobic exercise such as swimming and walking, leisure sports such as square dancing, cycling, and yoga, and ball sports such as badminton and golf. Incorporate some high-intensity exercise like running, cross country, tennis, fitness, etc.

It is often easy to start exercising, but maintaining a routine can be difficult. It is recommended to choose a sport you like and formulate a clear and reasonable exercise plan and exercise goals at the beginning, so that you can persevere.

Blood sugar, blood pressure, blood lipids and uric acid are reference standards for many common chronic diseases, such as hypertension, diabetes, etc., which are especially important for middle-aged and elderly people. Some exercise for the elderly is very helpful in preventing these chronic diseases, but it is not advisable to do too strenuous exercise, which is the best.

#Qingfeng plan##39Healthy superpower group#

Reprinting without authorization from the author is prohibited