1. What are the four cornerstones of health?

A balanced diet, appropriate exercise, quitting smoking and limiting alcohol consumption, and maintaining mental well-being are essential.

2. What are lifestyle diseases?

Diseases closely related to lifestyle, such as hypertension, diabetes, coronary heart disease, and stroke, are mainly the result of people's unscientific and unhealthy lifestyle behaviors (also known as risk factors), such as long-term high-salt diet, lack of exercise, obesity, high blood lipids, psychological stress, tension, and other factors that prevent the body and mind from coping with the internal and external environment.

3. What are the "three links" in the prevention and treatment of chronic diseases?

Control risk factors, diagnose and treat early, and manage in a standardized manner.

4. What are the "three groups" for chronic disease prevention and control?

General population, high-risk population, and patients.

5. What are the goals of "one reduction, two controls, and three improvements" for chronic diseases?

One reduction: Reduce medical expenses;

Two controls: control blood pressure, blood sugar, and blood lipids; control the occurrence of complications and cardiovascular and cerebrovascular events.

Three improvements: improve the community's comprehensive capacity for prevention and management of chronic diseases, improve the overall service level of chronic disease management teams, and increase the rate of residents forming healthy behaviors.

6. What is a reasonable dietary structure?

A balanced ratio of carbohydrates, fats, and proteins is ideal, with carbohydrates providing about 50%-60% of total calories, protein providing about 10%-20%, and fat providing about 25%-30%.

7. What are the principles of a balanced diet?

A varied diet with a mix of whole grains and refined grains, limited salt intake, moderate oil consumption, less sweets, moderate alcohol consumption, and balanced meals with appropriate levels of hunger and satiety.

8. What are aerobic exercise and anaerobic exercise?

Aerobic exercise refers to endurance exercise primarily aimed at increasing oxygen intake and transport. This type of exercise can effectively improve cardiovascular and respiratory function. Anaerobic exercise, on the other hand, refers to high-intensity, strenuous exercise performed when muscles are in a state of "oxygen deficiency." Anaerobic exercise is mostly high-intensity, short-duration activity, making it difficult to sustain for long periods, and the recovery time is also slower.

9. What are some examples of aerobic/anaerobic exercise?

There are many types of aerobic exercise. Any exercise that involves rhythmic movement of large muscle groups is considered aerobic exercise, such as jogging, walking, swimming, cycling, dancing, Tai Chi, and martial arts.

Common anaerobic exercises often refer to explosive activities, such as sprinting, weightlifting, push-ups, rapid sit-ups, and throwing.

Throwing, high jump, long jump, tug-of-war, etc.

10. What should older adults pay attention to when exercising?

When choosing exercise, older adults should avoid high-speed, high-intensity activities, as well as those requiring high skill or physical contact, such as gymnastics, soccer, and basketball. Older adults should start with low-intensity exercises and gradually increase the amount, while also monitoring their own health. Generally, after three months of exercise, they should observe their sleep, heart rate, respiration, and overall well-being, including neurological responses, fatigue, appetite, bowel movements, and interest in exercise, to determine if the exercise is beneficial. Additionally, older adults should...

When exercising, the amount of exercise must be strictly controlled.

11. What are some suitable sports activities for older adults?

There are many suitable exercise programs for the elderly, such as walking, jogging, gymnastics, swimming, gateball, Tai Chi, Qigong, and self-care massage.

12. What is the normal range for blood sugar?

Fasting blood glucose was maintained at 3.9-6.0 mmol/L (70-108 mg/dL), and 2 hours after a meal, it was 7.8 mmol/L (140 mg/dL).

A fasting blood glucose level of 6.1-6.9 mmol/L (110-125 mg/dL) is considered abnormally high and medical attention should be sought immediately.

13. What is the normal range for blood pressure?

Systolic blood pressure: 18.64 kPa (140 mmHg); Diastolic blood pressure: 12.1 kPa (90 mmHg).

14. What is the normal range for blood lipids?

Total cholesterol (TC) 5.18 mmol/L (200 mg/dL);

Low-density lipoprotein cholesterol (LDL-C) ? 3.37mmol/L (130mg/dl);

High-density lipoprotein cholesterol (HDL-C) ≥ 1.04 mmol/L (40 mg/dl);

Triglycerides (TG) <1.7 mmol/L (150 mg/dl).

15. What are the diagnostic criteria for overweight and obesity?                   

(1) Calculation method: BMI = weight (kg) /height (m)2　

(2) Judgment criteria:

Weight: <18.5kg/㎡

◆Normal: 18.5~23.9kg/㎡

◆Overweight: 24.0~27.9kg/㎡

◆Obesity: >=28kg/m²

(3) Weight loss target: BMI < 24 kg/m²

16. How to prevent tooth decay?

(1) Brush your teeth thoroughly at least twice a day, preferably once in the morning and once before bed.

(2) Using fluoride toothpaste to brush your teeth can effectively prevent tooth decay.

(3) Use dental floss to clean between teeth every day to remove plaque from the adjacent surfaces that are difficult to reach with a toothbrush.

(4) Cultivate good eating habits: Eat less sweet and sticky foods such as milk soup, chocolate, desserts and ice cream, drink less sweet drinks, and try to eat before or after meals. Be sure to brush your teeth or rinse your mouth after eating.

(5) Have regular (about every six months) oral health check-ups and maintenance at the hospital.

17. How do you use a standard salt spoon?

A standard salt spoon holds 2 grams of salt. According to the World Health Organization's recommendations, healthy adults should not consume more than 6 grams of salt per day.

18. How to use a standard oil can?

The standard oil dispenser holds 530ml, which is enough for a family of three for one week. (No more than 25ml per person per day)