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In recent years, more and more serious diseases show a trend of younger onset, especially diabetes, hypertension, cervical spondylosis, cancer... These, once known as "geriatric diseases", are increasingly occurring in young people. The culprit, however, is the unhealthy lifestyle of young people, such as staying up late watching TV, being sedentary, drinking sugary drinks and not doing exercise. However, young people do not realize that chronic diseases such as diabetes, fatty liver, cervical spondylosis, gastric ulcer and hypertension are creeping up on them.
Why does the incidence of chronic diseases tend to be younger
There are many reasons why the incidence of chronic diseases tends to be younger. The common ones are unhealthy eating behavior, insufficient physical activity, overweight and obesity, high pressure in work and life, lack of sleep, smoking and drinking, etc.
Unhealthy eating behaviors
Unhealthy eating behavior is one of the major risk factors for a range of chronic diseases including cardiovascular disease, cancer, diabetes and other obesity-related diseases. Nowadays, with the improvement of living conditions, young people always have big fish and meat on the table, which leads to excessive energy intake and insufficient intake of vegetables and fruits, increasing the risk of overweight, obesity, diabetes, hypertension and so on.
With the rapid development of economy, the lifestyle of residents has changed. People go up and down the elevator, go out in the car, sit for a long time at work, watch TV, computer and mobile phone for a long time, always in a sedentary state. At present, most residents in our country have insufficient physical activity.
At present, the overweight and obese rate of Chinese adults reached 50.7%, which means that half of Chinese adults are overweight or obese. Excessive accumulation and abnormal distribution of fat in overweight and obese people are important risk factors for cardiovascular diseases, diabetes, hypertension, cancer and other diseases.
Work and life are stressful
Nowadays, many young people for the car loan, mortgage rush to work, life and work under great pressure, the spirit is always in a nervous, anxious state. If you stay in this state for a long time, it may cause fluctuations in blood glucose, blood pressure and endocrine disorders, which will increase the risk of chronic diseases such as diabetes and hypertension.
Lack of sleep
Due to work or study during the day, many young people often stay up late at night to watch mobile phones, play computer, or stay up for a long time to work overtime, which seriously affects the quality of sleep, leading to difficulty falling asleep, insomnia, and decreased immunity. Poor sleep can damage your heart health, increasing your risk of heart disease by 141 per cent, a study suggests.
Drinking and smoking
Smoking and drinking are two major health hazards. Long-term smoking will not only lead to chronic obstructive pulmonary disease, but also increase the risk of diabetes, cardiovascular and cerebrovascular diseases, cancer and so on. Excessive alcohol consumption has also been linked to a variety of diseases, increasing the risk of liver damage, gout, cardiovascular disease and some cancers.
What should be done to prevent chronic diseases
A reasonable diet is the foundation of good health. In daily life, people should follow the recommendations of the Dietary Guidelines for Chinese Residents (2022) to eat a low-oil, low-salt, low-sugar and low-fat diet, limit the intake of red meat and alcoholic beverages, and eat more fresh vegetables and fruits. Choose as many different kinds of food as possible in three meals a day, avoid long-term intake of a single or small number of foods, eat more than 12 kinds of food a day, eat more than 25 kinds of food a week.
Adequate physical activity
Physical activity is fundamental to achieving energy balance and weight control. Studies have shown that adequate physical activity not only helps maintain a healthy weight, but also improves health and reduces the risk of all-cause mortality and chronic diseases such as cardiovascular disease and cancer. It can also help regulate mental balance and relieve mental problems such as depression and anxiety. The Dietary Guidelines for Chinese Residents (2022) recommend that people of all ages should engage in sufficient physical activity every day, at least five days a week, at least 150 minutes of moderate-intensity physical activity, 6,000 steps of active physical activity per day, and reduce sedentary time.
To prevent chronic diseases, it is imperative to stop smoking and limit alcohol. Smoking is harmful to human health, one can not smoke! Should keep away from the smoking crowd consciously, fully realize the harm of smoking, increase the determination to quit smoking. Drinking alcohol is also not good for your health. If alcohol consumption is limited, adults should drink no more than 15 grams of alcohol a day, which is about 450 milliliters of beer and 30 milliliters of liquor. Children and adolescents, pregnant women, and patients with chronic diseases should not drink alcohol.
Keep a positive attitude and avoid being too excited, tired or overworked. Self-psychological adjustment, deal with negative emotions, can be poured out to relatives and friends, reasonable vent emotions. When you can't solve psychological problems, you should take the initiative to seek the help of professionals, through the counseling of psychological doctors, and actively adjust your mentality.
Get enough sleep
Sleep plays an important role in improving physical and mental health. Get enough sleep every day, have a good nighttime routine, don't eat too much before bed, don't go hungry, and don't use your tablet or phone in bed. It is recommended that adults get seven to eight hours of sleep a day.
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