The State Administration of traditional Chinese medicine and the national health and Family Planning Commission jointly released the Chinese citizens’ TCM health care literacy, which introduced 13 healthy lifestyles and behaviors to the public.
1. Keep a calm mind, adapt to social conditions, and live and work actively and optimistically.
He Yumin, chairman of psychosomatic medicine branch of Chinese Medical Association: the first element of health management is “healthy business”. The most important thing of “healthy business” is tolerance and calm.
2. Live regularly, conform to the changing laws of nature, such as morning and dusk, day and night, spring, summer, autumn and winter, and persevere.
Chen Jinchao, director of Guangxi Bama Longevity Research Institute: regular living does not mean that you must get up and sleep at what time every day, but that there should be certain rules.
3. Four seasons living points: in spring and summer, it is better to go to bed late and get up early; in autumn, it is better to go to bed early and get up early; in winter, it is better to go to bed early and get up late.
Chen Jinchao: adults need 6-8 hours of sleep, and the elderly can reduce 1-2 hours. However, diabetes patients had better go to bed before 22:00 and keep 8 hours of sleep.
4. Pay attention to the balanced collocation of grain, vegetables, fruits, poultry and other nutritional elements in diet, and don’t be partial to food.
Chen Jinchao: the principle of “4, 3, 3” can be followed for meat and vegetable Collocation: 40% of them eat grains, beans, potatoes and taros every day; Fruits and vegetables accounted for 30%; Meat, eggs, milk and fat account for 30%.
5. Food should be chewed carefully and swallowed slowly. Do not overeat. Pay attention to eating and keep a happy mood.
Chen Jinchao: the elderly can eat by “sheep eating grass”: four to six meals a day, a small amount each time. Chew each mouthful 30 times.
6. Breakfast is better, lunch is fuller, and dinner is less.
Chen Jinchao: it should be reminded that many old people get up at five or six o’clock and eat breakfast. At this time, their taste and digestive tract do not “wake up”, which is not conducive to their health. It is advisable to eat at seven or eight o’clock in the morning.
7. Wash hands before meals and gargle after meals.
Chen Jinchao: washing hands before meals can reduce the infection rate of Helicobacter pylori, which is helpful to prevent gastritis and gastric ulcer. Gargling can also reduce the residue between teeth.
8. Women have menstruation, pregnancy, lactation, menopause and other physiological cycles, and health care has its own characteristics.
LV Yanwen, director of Obstetrics and Gynecology of the 463 Hospital of the people’s Liberation Army: women pay attention to menopause after the age of 50, and need to seek medical treatment in time for insomnia and depression. After the age of 60, it is recommended to check the ophthalmology every two years and the vascular elasticity of cardiovascular patients every six months.
9. Do not smoke and drink alcohol with caution, which can reduce the incidence of related diseases.
Sheng Lixia, ward director of China drug dependence treatment center: elderly people who have been smoking and drinking for many years should not quit immediately to avoid side effects. If you quit drinking, you can gradually reduce it. If you can’t stop drinking, you can drink some medicinal wine properly.
10. People grow old before their feet. Foot bath has good health care effect.
Chen Jinchao: we should stick to soaking our feet all year round. The water temperature should be 40 ℃, and each time we soak our feet for 20 to 30 minutes.
11. Abstinence in sexual intercourse is neither forbidden nor indulged.
Guo Jun, director of Andrology Department of Xiyuan Hospital, Chinese Academy of traditional Chinese medicine: over 60 years old, sexual life can go as it goes. Generally, people over 65 years old can have sex once or more every week, those over 75 years old can have sex once every two weeks, and those over 80 years old can have sex once every two months.
12. Those with weak physique can take appropriate supplements in winter.
He Yumin: people with a cold constitution can take mutton or velvet antler, while those with a hot constitution can eat turtle or American ginseng. A ginseng should be eaten at least once a week, stewed in the evening and eaten on an empty stomach in the morning.
13. Do not overfeed children.
Xu Youjia, director of Pediatrics Department of Guangdong Hospital of traditional Chinese medicine: you can’t feed your children as soon as they cry, otherwise they will be prone to overeating. You should develop the habit of eating three meals a day. Forced feeding and drinking milk before going to bed are improper feeding, which will lead to spleen deficiency in children.
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