▲ The problem of “three highs” is getting younger, and the family doctor teaches 7 steps to develop a healthy life and prevent chronic diseases.
The world, including Hong Kong, has an aging population. The level of public and private medical care in Hong Kong has always been high, but it has always been “emphasizing treatment and neglecting prevention”. If things go on like this, the pressure on the medical system will increase. On the personal level, failing to “prevent problems before they happen” often requires paying a higher price and more money for medical treatment in old age. Therefore, the government has announced a blueprint for primary healthcare, in which family doctors are an important part of primary healthcare, providing citizens with first-line, comprehensive, continuous, preventive and coordinated medical services. As a family doctor, I see that more and more people have three-high problems, and there is a trend of younger people. Prevention is better than cure, so let’s take the opportunity of “New Beginning in the Year of the Rabbit” to teach you how to prevent the three highs and chronic diseases.
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hypertension
According to the WHO, a blood pressure higher than 140/90mmHg is considered high blood pressure. However, the definition of high blood pressure may be slightly adjusted for different ages or different physical conditions. For example, the elderly over 80 years old, blood pressure 150/90mm or above is defined as high blood pressure. Old age is an “irreversible” factor for high blood pressure, but many people’s high blood pressure is related to bad living habits. If you can improve your lifestyle in the prehypertensive stage, you don’t necessarily need to take medicine.
high blood sugar
The normal value of fasting blood glucose is below 6.1mmol/L, and the normal value of blood glucose two hours after a meal is below 7.8mmol/L. If you have close relatives with diabetes, you should pay attention and get regular blood tests. In addition, if you are obese, you will also be prone to high blood sugar problems.
high cholesterol
Cholesterol is a type of fat that is the main component of cell walls, bile and various hormones. If the cholesterol in the blood is too high, it can accumulate in the inner wall of blood vessels, forming atherosclerotic plaques, leading to occlusion of blood vessels and causing “coronary heart disease”, and there is also a risk of stroke in the brain.
Even so, Sangao can’t just look at the numbers. If you are over 30 years old, if you have any doubts, you can discuss with your family doctor and make an appropriate examination.
change life style
If there are early three-high problems, you can start to improve your living habits. If there is no improvement, you need to consider taking medicine. The following are suggestions for improving the three highs:
- Low-fat: Eat no more than 4 to 6 teaspoons of oil in a daily diet of about 2,000 kcal. When it comes to counting, many people ignore food choices and cooking methods. For example, avoid processed meat such as sausages, and choose more dishes such as steamed and boiled.
- Low-salt: Intake less than 5 grams of salt per day, eat more fruits and vegetables to help excrete excess salt
- Low sugar: less than 50 grams of sugar per day
- Prevention of central obesity (waist circumference less than 90 cm for men and less than 80 cm for women)
- Quit drinking, smoking, and caffeinated drinks
- Adults engage in at least 150 minutes of moderate-intensity aerobic physical activity per week
- Get enough sleep by going to bed and waking up at regular times
▲ Hong Kong Adventist Hospital – Stubbs Road Family Medicine Dr. Cao Jiaxuan.
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Author : Dr. Tsao Ka Hin Hong Kong Adventist Hospital – Stubbs Road Family Medicine
column name: Health Expert Column
