How long does staying up late count as staying up late? How much water should I drink? These health issues have been clarified at once!

According to the Health Times, how long does sitting count as long sitting? How late does sleeping count as staying up late? What's the use of eating more vegetables Now let me explain the standards and effects of these health knowledge to everyone at once!How long does it take to sit?Whether it's work needs or lifestyle habits, we always unconsciously sit for long periods of time in our daily lives.Zhao Runshuan, chief physician of the Health Education Department of Beijing Xiaotangshan Hospital, pointed out in an article published on the official account of Beijing Medical Communication WeChat in 2020 that any of the following conditions can be regarded as long sitting:(1) Sitting in a clear state for more than 5 days a week;(2) Sitting for more than 8 hours per day;(3) Frequently not getting up and moving for 1

According to the Health Times, how long does sitting count as long sitting? How late does sleeping count as staying up late? What's the use of eating more vegetables Now let me explain the standards and effects of these health knowledge to everyone at once!

How long does it take to sit?

Whether it's work needs or lifestyle habits, we always unconsciously sit for long periods of time in our daily lives.

Zhao Runshuan, chief physician of the Health Education Department of Beijing Xiaotangshan Hospital, pointed out in an article published on the official account of Beijing Medical Communication WeChat in 2020 that any of the following conditions can be regarded as long sitting:

(1) Sitting in a clear state for more than 5 days a week;

(2) Sitting for more than 8 hours per day;

(3) Frequently not getting up and moving for 1.5 consecutive hours

Sitting for a long time is not only related to various problems such as obesity, hypertension, high blood sugar, and abnormal cholesterol levels, but also increases the risk of cardiovascular disease and cancer death.

According to the 2020 Guidelines for Physical Activity and sedentary behavior released by the World Health Organization (WHO), adults should engage in at least 150-300 minutes of moderate intensity aerobic activity per week; Or at least 75-150 minutes of intense aerobic activity.

Photographed by Ren Xuan of Health Times

2. How late is staying up late?

Dr. Zhao Runshuan pointed out that staying up late can be divided into three situations:

(1) Staying up late: Strictly speaking, staying up late beyond 23 o'clock is considered;

(2) Not considered as staying up late but not recommended: Habitually staying up late and waking up late, barely not considered staying up late (sleeping at 2am every day and starting at 9am the next day, achieving "every day" and "sleeping for 7 hours" is not considered staying up late);

(3) More harmful than staying up late: insufficient sleep patterns, varying in length and duration (sometimes falling asleep at 10 pm, sometimes falling asleep at 3 am, sometimes sleeping for 10 hours, sometimes sleeping for 5 hours)

Long term lack of sleep will reduce immunity, which will not only induce hypertension, heart disease, diabetes, etc., but also increase the risk of cancer and sudden death.

How much weight is considered overweight?

How much is enough food to eat?

The Dietary Guidelines for Chinese Residents (2022) recommend that healthy adults eat no less than 300 grams of fresh vegetables per day, with dark vegetables accounting for half

Image from the official website of the Chinese Dietary Guidelines for Residents

5. How much is considered enough water to drink?

The Dietary Guidelines for Chinese Residents (2022) recommend drinking plenty of water and drinking small amounts multiple times. Adult males drink 1700 milliliters of water per day, while adult females drink 1500 milliliters of water per day. Recommend drinking white water or tea, drinking less or no sugary beverages, and not using beverages to replace white water

This refers to the size of commonly used disposable paper cups, ranging from 7 to 8 cups of water.

After the human body is dehydrated, the blood becomes thicker and slower, increasing the probability of cardiovascular disease. Especially, do not wait until you are thirsty before drinking water. When a person feels thirsty, the body is already in a mild dehydration state, and blood volume begins to decrease and blood viscosity increases.

How much does the indicator exceed count as the "three highs"?

(1) Blood pressure: systolic blood pressure<140 millimeters of mercury; Diastolic blood pressure<90 mmHg

Abnormal blood pressure not only affects blood vessel health, but also affects the heart and brain. According to the Guidelines for Chinese Hypertension patient education, hypertension is the most important risk factor for stroke, and 70% of stroke patients in China have hypertension.

(2) Blood glucose: Fasting<6.1 mmol/L; <7.8 mmol/l for 2 hours after meals

Diabetes has not been well controlled, which can cause many complications such as retinopathy, diabetes foot, diabetes nephropathy, cardio cerebrovascular disease and so on.

(3) Blood lipids (low density lipoprotein):<3.4 mmol/l

Low density lipoprotein, often referred to as "bad cholesterol". It is one of the risk factors for atherosclerosis and plaque formation.

7. How much salt is considered light?

The Dietary Guidelines for Chinese Residents (2022) recommend that adults consume no more than 5 grams of salt per day.

The dependence on saltiness can be reduced by adjusting different flavors. When cooking dishes, add a little vinegar and use natural seasonings such as pepper, star anise, chili, scallions, ginger, garlic, etc. to season.

Pay attention to hidden salts (sodium). Seasonings such as chicken essence, monosodium glutamate, and oyster sauce have a high sodium content, and some pre packaged foods often belong to high salt (sodium) foods. The best way to control salt intake is to buy less high salt (sodium) foods and eat less pickled foods

8. How much alcohol is considered moderate?

In 2018, an article from the world's top medical journal, The Lancet, pointed out that drinking alcohol directly leads to the death of 2.8 million people worldwide. The safest amount of alcohol consumption is 0, which means not drinking alcohol is beneficial for health That is to say, as long as drinking alcohol, the all-cause mortality rate will increase, and it is best not to drink!

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