Plastics Scholars | Knowing "Eight Elements of Life", attached to "Heart Hand Exercise"

Author:Guangdong Provincial Hospital Time:2022.07.26

[Plastics Scholarship opens column] Care for life with heart, extend the service with love, the column of the Plastics Academy will regularly push the knowledge of the heart and the science of health care related to the heart and the critical care of the heart.

Recently, a new expert suggestion was published at the American Heart Association (AHA) to put forward a new concept of cardiovascular health -Life's Eight Elements (Life's Sensance8). "Eight Elements of Life" include 4 healthy behaviors (balanced diet, moderate exercise, staying away from smoking, sufficient sleep), 4 healthy factors (maintaining healthy weight, maintaining cholesterol, blood sugar, and normal blood pressure). The purpose of advocating the "eight elements of life" is to better let the people understand the key content of protecting the health of cardiovascular health, and put forward the following key points to pay attention to.

Eight Elements of Life

Balanced diet: five more than three less

More than five: Eat more vegetables, fruits, nuts, beans and whole grain food. San Shao: Eat less salt, sugar -containing drinks, red meat (pork, beef and mutton) and processed meat.

Moderate exercise: adults at least 150 minutes per week

For adults, it is best to perform medium -intensity exercise at least 150 minutes per week, or 75 minutes of high -intensity exercise; for children ≥6 years old, exercise at least 420 minutes per week, that is, at least 60 minutes per day; Children under the age of 6 properly regulate the amount of exercise.

Stay away from smoking: including all tobacco and second -hand tobacco environment

Not only do you prevent traditional tobacco and cigarettes, but also new types of electronic cigarettes and electronic atomizers, as well as advocating children and adults to avoid the environment of second -hand cigarettes exposed.

Enough sleep: adults should sleep enough for 7 hours

The ideal sleep time of adults is 7-9 hours; children smaller than 5 years old should sleep at 10-16 hours a day, and children aged 6-12 should sleep at 9-12 hours. Time should be 8-10 hours.

Maintain health weight

Health weight is mainly judged by the body quality index (BMI). The calculation formula is BMI = weight ÷ height 2. The normal value of .BMI is between 20-25, more than 25 is overweight, and more than 30 is obesity. When BMI is less than 24.9kg/m2, cardiovascular health is the best.

Blood lipid: Follow non -high -density lipoprotein cholesterol

It is recommended to use total cholesterol to reduce high-density lipoprotein cholesterol, and the income value is "non-high-density lipoprotein cholesterol (NONHDL-C)" to evaluate the health status, because this indicator can reflect all the "bad cholesterol" in the body. Moreover, NONHDL-C does not need to fast before testing. Among all people can reliably measure the numeric lipid value, and can well evaluate the control of blood lipids. In the article, it is recommended that non-NonHDL-C is better than 3.4 mmol/L in order to better reduce the risk of cardiovascular events. If more than 6.7mmol/L, it means that the blood lipid control is seriously not up to the standard, and the risk of cardiovascular events will increase sharply.

Blood glucose: detecting empty blood glucose or glycated hemoglobin

For people without diabetes, you can choose to test an empty blood glucose. If the empty blood glucose <5.6mmol/L (or glycated hemoglobin <5.7) indicates that the blood glucose status is well controlled. For people with diabetes, hemoglobin needs to be regularly monitored by regular monitoring. If glycosin ≥10, it indicates that the blood glucose control is serious or not, and the hypoglycemic plan needs to be adjusted as soon as possible.

Blood pressure: preferably <120/80mmHg

Evidence -based medical evidence shows that controlling blood pressure below 120/80mmHg can effectively reduce the risk of cardiovascular and cerebrovascular diseases, so it is regarded as the best level of blood pressure control. If the systolic blood pressure is greater than 130-139mmHg or the diastolic pressure is greater than 80-89mmHg, it is a manifestation of hypertension. It is necessary to seek medical treatment and actively intervene through diet, life and drugs.

Professor Zhang Minzhou reminded: In addition to eight aspects of "Eight Elements of Life", you can also do more heart exercises in addition to eight aspects of "eight elements of life". A total of three sections of the hand exercises: the main blood of the heart, the ten fingers connected the heart buckle, and the heart of the heart can stimulate the Lao Gong acupoint, Hegu acupoint, Zhongchong acupoint, etc., to achieve smooth qi and blood, and prevent cardiovascular disease. effect.

The first section of the heart of the heart of the heart: the double palms are merged, the palms are rubbed quickly, 10 times each time, stimulate the Laogong acupoint, rub the main palm of the main hand, and achieve smooth blood veins.

Section 2 Ten fingers Lianxin buckle: Ten fingers need to complete two moves. The first step is to open the ten fingers. The left and right fingers are intertwined together. ; The second part is the ten fingers open, the left and right fingertips are buckled with each other, 10 times at a time, stimulating the middle junction, to achieve the role of the main god of mind.

The third quarter of the heart is shot: It is our usual applause, calmness, applause can promote blood circulation, clear the meridians, and help the blood return to the heart; applause can also stimulate the palm palace acupoint and achieve the role of calmness.

Author of this issue:

Zhang Minzhou

Chief physician, professor, doctoral supervisor, enjoy special allowance experts from the State Council, the heir of the academic experience of Professor Deng Tiesao of the Chinese Medical Medicine, the head of the academic experience inheritance studio of Academic Experience in Hospital of the Chinese Medicine Master, the Medical Director of the Famous Chinese Medicine of the Guangdong Hospital of Traditional Chinese Medicine, the Chief of the chest pain center, and the university in Guangdong Province Person in charge of acute myocardial infarction traditional Chinese medicine prevention and treatment team, director of the key laboratory of Chinese myocardial infarction in China, and the leader of clinical key specialty of the National Health and Health Commission. The head of the State Administration of Traditional Chinese Medicine's key specialist specialist specialist cooperation group, the vice president of the Chinese and Western Medicine Association of the Chinese Medical Association and chairman of the Vice President of the Traditional Chinese and Western Medicine Branch, and the honorary chairman of the Critical Medicine Professional Committee of the Chinese and Western Medicine Society of Traditional Chinese and Western Medicine. In the national traditional Chinese medicine hospital, the first treatment of coronary heart disease intervention treatment, the combination of traditional Chinese and western medicine was successfully cured for patients with 104 -year -old ultra -old -age myocardial infarction, taking Yiqi qi and promoting blood circulation Chinese medicine "Tong Crown Capsules", followed by 110 years of age and still healthy. Essence He presided over the formulation and release of my country's first Chinese and English version of "Guidelines for the Integrated Chinese and Western Medicine of Acute Myocardial Elyphors", and established and promoted the new model of "three in one" of "acute myocardial infarction saving, cure, and nourishing the heart."

Good at: Coronary heart disease (acute myocardial infarction), arteriosclerosis, hypertension, arrhythmia, heart failure and other cardiovascular diseases such as Chinese and Western medicine, heart rehabilitation and traditional Chinese medicine nourishment. Coronary heart disease intervention therapy and artificial cardiac pacemaker implantation.

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