Health Tips--生活習慣病了？ 力行健康7戒

http://mag.udn.com/mag/life/storypage.jsp?f_ART_ID=430542

生活習慣病了？ 力行健康7戒

【聯合晚報╱記者李樹人╱台北報導】2012/12/17

一名科技公司年輕副總年薪300萬，但生活習慣太差，抽菸喝酒、暴飲暴食、熬夜應酬，體重破百，最後不幸猝死，年僅35歲。台灣健康促進基金會執行長劉輝雄提出「生活習慣病」新概念，如能養成戒菸、吃早餐等七大健康習慣，就能避免百病纏身。

My comments: Here is an English article entitled "Simple Ways to Live a Healthy Lifestyle."  Just scan it and get the tips.  Skip the words you don't know or guess them from the context.

http://june.ettachou.com/wp-admin/post.php?post=6504&action=edit&message=6

台灣健康促進基金會上午舉辦成立大會，劉輝雄指出，除了肺炎及意外傷害事故之外，包括癌症、心臟疾病、腦中風、糖尿病、肝疾等國內十大死因幾乎源自於生活不良習慣，經年累積，導致三高及糖尿病等慢性疾病，甚至罹癌、心肌梗塞。

該電子新貴就是「生活習慣病」典型個案，不到30歲，就拚上了公司副總一職，年薪驚人，但工作壓力沈重，經常熬夜應酬，幾乎菸酒不離手，加上三餐不正常，生活習慣太差，幾年下來，體重扶搖直上，變成大胖子，在35歲那年突然心肌梗塞，不幸猝死。

劉輝雄分析，如果年輕時生活習慣太差，罹患「生活習慣病」，男性約在30至35歲、女性則在35至40歲，正值人生黃金階段，就會逐漸發病，等發現時，幾乎為時已晚，往往無法痊癒與復原。

台灣健康促進基金會董事長許耀明表示，「生活習慣病」並不是中、老年人才會有的疾病，而是從兒童時期的生活習慣就開始隨伴而來的疾病，任何症狀，無聲無息地進行。

以高血壓為例，大部分患者飲食習慣偏好重口味，缺乏運動、工作繁忙、休息不足、經常晚睡熬夜，這些不良生活習慣讓原本就有家族病史的年輕人提早罹患高血壓。

如何避免慢性疾病、心肌梗塞、癌症上身？劉輝雄提出了七大健康習慣，包括不抽菸、適度喝酒、定期做相當劇烈度的運動、保持適當體重、睡足七、八個小時、天天吃早餐等。

劉輝雄強調，在七大健康習慣中，最容易被忽略的是每天一定吃早餐，許多上班族早上一定來杯咖啡，但早餐卻可有可無，長期下來，勢必影響身體健康。

全文網址: 生活習慣病了？ 力行健康7戒 - 健康你我他 - 健康話題 - udn健康醫藥 http://mag.udn.com/mag/life/storypage.jsp?f_ART_ID=430542#ixzz2FJbBeVNq Power By udn.com

I copied and pasted here the English article  in case one day it disappears from the Net:

Simple Ways to Live a Healthy Lifestyle

By Paige Waehner  August 15, 2011

You hear a lot about living a healthy lifestyle, but what does that mean?  In general, a healthy person doesn't smoke, is at a healthy weight, eats healthy and exercises.  Sounds simple, doesn't it?

The trick to healthy living is making small changes...taking more steps, adding fruit to your cereal, having an extra glass of water...these are just a few ways you can start living healthy without drastic changes.

Exercise

One of the biggest problems in America today is lack of activity.  We know it's good for us but avoid it like the plague either because we're used to being sedentary or afraid that exercise has to be vigorous to be worth our time.  The truth is, movement is movement and the more you do, the healthier you'll be.  Even moderate activities like chores, gardening and walking can make a difference.

Just adding a little movement to your life can:

• Reduce the risk of heart disease, stroke and diabetes


• Improve joint stability


• Increase and improve range of movement


• Help maintain flexibility as you age


• Maintain bone mass


• Prevent osteoporosis and fractures


• Improve mood and reduce symptoms of anxiety and depression


• Enhance self esteem


• Improve memory in elderly people


• Reduce stress

So, even if you opt for small changes and a more modest weight loss, you can see the benefits are still pretty good.  One study has found that just a 10% weight reduction helped obese patients reduce blood pressure, cholesterol and increase longevity.

Simple Ways to Move Your Body

You can start the process of weight loss now by adding a little more activity to your life.  If you're not ready for a structured program, start small.  Every little bit counts and it all adds up to burning more calories.

• Turn off the TV.  Once a week, turn off the TV and do something a little more physical with your family.  Play games, take a walk...almost anything will be more active than sitting on the couch.


• Walk more.  Look for small ways to walk more.  When you get the mail, take a walk around the block, take the dog for an extra outing each day or walk on your treadmill for 5 minutes before getting ready for work.


• Do some chores.  Shoveling snow, working in the garden, raking leaves, sweeping the floor...these kinds of activities may not be 'vigorous' exercise, but they can keep you moving while getting your house in order.


• Pace while you talk.  When you're on the phone, pace around or even do some cleaning while gabbing.  This is a great way to stay moving while doing something you enjoy.


• Be aware.  Make a list of all the physical activities you do on a typical day.  If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more--getting up each hour to stretch or walk, walk the stairs at work, etc.

Learn about more ways to fit in exercise.

Eating Well

Eating a healthy diet is another part of the healthy lifestyle. Not only can a clean diet help with weight management, it can also improve your health and quality of life as you get older.  You can use the new MyPlateto determine how many calories you need and what food groups you should focus on or, if you're looking for smaller changes, you can use these tips for simple ways to change how you eat:

• Eat more fruit.  Add it to your cereal, your salads or even your dinners


• Sneak in more veggies. Add them wherever you can--a tomato on your sandwich, peppers on your pizza, or extra veggies in your pasta sauce.  Keep pre-cut or canned/frozen veggies ready for quick snacks.


• Switch your salad dressing.  If you eat full-fat dressing, switch to something lighter and you'll automatically eat less calories.


• Eat low-fat or fat-free dairy.   Switching to skim milk or fat free yogurt is another simple way to eat less calories without having to change too much in your diet.


• Make some substitutes.  Look through your cabinets or fridge and pick 3 foods you eat every day.  Write down the nutritional content and, the next time you're at the store, find lower-calorie substitutes for just those 3 items.

Find more ideas for healthy foods with this Healthy Foods Grocery List.

Creating a healthy lifestyle doesn't have to mean drastic changes.  In fact, drastic changes almost always lead to failure. Making small changes in how you live each day can lead to big rewards, so figure out what you can to be healthy today.