New knowledge on health: sharing practical knowledge of urbanites

The true situation

According to the third Hong Kong Population Health Survey conducted by the government ( conducted from 2020 to 2022 ) , it was found that the proportion of overweight and obesity reached 22% and 32.6% , compared with the population health survey conducted in 2014 to 2015 , which increased by 4.6% . In addition, 51.9% of the survey respondents had hypercholesterolemia (that is, excessive cholesterol and triglyceride levels in the blood ) . Obviously, there are so many healthy and beneficial activities on the market. Let’s understand Hong Kong people What will happen ?

The main reason !?

According to the survey, the main reason is that Hong Kong people do not have much time for exercise and do not eat enough vegetables. The most important thing is that the lack of sleep caused by smoking, drinking and drinking becomes more and more common, which greatly increases the risk of cardiovascular disease. The survey also pointed out that 40% of people do not know that they have high blood pressure. When they find out that their health is poor, it is often too late. The worst case may be diabetes, stroke or heart disease, etc. Know.

Do something to prevent or prevent deterioration ?

First of all, everyone must understand their current physical condition, and physical examination is of course essential. Understand your current physical condition and make targeted improvements at the same time to achieve the best results. I believe that many people will have doubts. The living environment in Hong Kong is so busy and stressful. Even if you know your physical condition is not ideal, what can you do ?

bring your own fruit for lunch

I believe that most of them must be working people during the school year, and they have to eat out for lunch. The lunches on the market are usually more meat and less vegetables. Of course, Hong Kong people who are stressed will buy less expensive and nutritious meals like this. So the best way is to bring your own fruits, such as apples, oranges or bananas, which are easy to carry and handle. According to the recommendations of the Department of Health, it is best to eat two servings of fruits a day. One serving, bringing your own fruit is definitely a good habit to improve your body.

Appropriate amount of exercise

I believe that everyone will feel that life is too busy and there is no time for exercise. According to the Department of Health, it is best to do 150 minutes of moderate-intensity exercise (brisk walking, slow cycling on flat ground, table tennis, easy swimming, etc.) or 75 minutes of vigorous aerobic exercise (hiking, rope skipping, etc.) every three days a week , running or fast swimming, etc.). Calculated based on moderate-intensity exercise, the time taken up is only 1% of a week, and then divided on average over three days, each day is only 50 minutes. I believe that you can turn over the house after dinner or after work at a hurry speed and a long distance, so that you can easily complete the above medium-intensity requirements. If you are in the initial stage, you can reduce the time and adapt to the body. Busy life can be done.

stay away from bad habits

Smoking, drinking, drinking, and lack of sleep are also bad habits that most Hong Kong people have. At the same time, I believe that it is very difficult to completely quit. Of course, it is good to quit, but you can find different activities to replace these bad habits. When you spend more time on other activities, you spend less time left to get in touch with these bad habits. It is better to reduce the frequency than to continue. Taking hiking as an example, the Department of Health pointed out that hiking can enhance cardiopulmonary function, help control blood pressure, cholesterol and blood lipids, and relieve stress, etc.

Summarize

Even in a busy life, it is not difficult to establish healthy living habits, the difficulty lies in the change.

It doesn't matter if you are too busy to build a healthy lifestyle. My Alps Vital has different health products that can provide different vitamins and nutrients. The most important thing is that both our products have a number of world-class certifications; everyone can eat with peace of mind!

source

Department of Health; 2020-22 Population Health Survey Report (Part 2) ( https://www.chp.gov.hk/files/pdf/dh_phs_2020-22_part_2_report_eng_rectified.pdf )

Department of Health; Health Information ( https://www.chp.gov.hk/en/static/100010.html )

Department of Health; Exercise Prescription ( https://www.chp.gov.hk/archive/epp/tc/indexe585.html?MenuID=9 )

Department of Health; Quality Walk ( https://www.lcsd.gov.hk/tc/healthy/qualiwalk.html )

What exactly is osteoporosis?

Osteoporosis is a chronic bone metabolic disease. Simply put, it means that the bone density decreases, gradually becomes fragile, and is prone to fractures.

Current status of osteoporosis in Hong Kong!

According to the statistics of the SAR government, there are approximately 550,000 people in Hong Kong suffering from osteoporosis, and almost one-tenth of the population has this disease, which is considered a very serious condition. Of course, the aging population is also the reason for the relatively high proportion of this disease, but is there any way to prevent or stop it? I'll wait until I explain it in detail below.

Do the Prophet himself belong to the high-risk group?

According to the Department of Health, the elderly , women, those who are underweight or have a small skeleton are at higher risk of developing osteoporosis. In addition, people who have a partial eclipse habit , smoke , drink too much , drink too much caffeinated beverages , eat too much sodium and lack of exercise will be easily recruited. I believe that most Hong Kong people will meet several high-risk conditions, such as partial eclipse, drinking too much caffeine or lack of exercise, etc., which are all caused by the busy life in Hong Kong.

How to find out if you have osteoporosis?

Osteoporosis itself has no symptoms at all, but if a slight bump or fall causes a fracture, you should pay attention. In addition, if the spine slowly bends downward, as if bending over, but has not experienced any collisions to cause this downward curvature, it is likely to be due to osteoporosis.

Can the first point prevent osteoporosis?

I believe that after reading the content of the high-risk group, you probably know how to prevent osteoporosis. I will roughly explain how to prevent it below.

Adequate calcium and vitamin D absorption

Calcium and vitamin D both help to increase bone density, but it is best not to neglect the absorption of other nutrients to avoid other physical problems. If you want to add more calcium or vitamin D , it is recommended to eat the following foods!

Milk: low-fat or skim milk products

Seafood: sardines , dried shrimp, dried whitebait, etc.

Soy products: soy products such as tofu , soy milk and yuba, of course, it is best to avoid sugary or fried

Vegetables: Vegetables such as cabbage , cabbage , broccoli and kale are rich in calcium

Fruits: mainly oranges and figs.

But it must be noted that if you are really interested in the above foods, or have no choice because of your busy work, health products are of course another source of calcium supplementation, but of course it is best to check the qualifications before using them. People first!

maintain exercise habits

Do more weight-bearing exercise. Studies have shown that at least 30 minutes of physical activity every day is good for your health. It also helps improve your metabolism, maintain an appropriate weight, and make it easier for you to absorb nutrients.

avoid bad habits

It is best to avoid smoking , excessive drinking and frequent drinking of caffeinated beverages, and at the same time have adequate rest, which can take more rest than the body and reduce the burden on the body.

If you suspect you have osteoporosis, can you order?

Don't be negligent, and immediately consult a doctor for a detailed examination. Don't delay until you have a physical problem and prevent it first, or it may be too late.

Summarize

Generally speaking, given the busy life of Hong Kong people, it is difficult to avoid the risks mentioned above, but we all hope that everyone will try their best to maintain their health and stay away from bad habits.

My Alps Vital now has a product, "Swiss Energy® - Swiss Calcium and Bone Nanocapsules" which not only contains calcium and vitamin D, but also contains vitamin K2, which helps keep blood vessels and heart healthy. At the same time, it is made in Switzerland and the nanocapsule technology helps to better absorb these nutrients without causing stomach upset and does not contain any side effects. The most important thing is that our products have 9 world-class certifications, such as US FDA , Swiss pharmaceutical certification, Swiss biological certification, organic / biological certification, British BRC certification, European iFS certification, GMP , HACCP , ISO 22000 certificates; everyone can eat Be at ease!

source

Family Health Service - Women and Osteoporosis (fhs.gov.hk)

During pregnancy, many people are curious about whether they need supplements or not. Food supplements seem to be better for BBs . In fact, the answer is not necessarily. According to the guidelines of the Department of Health, it is enough to have enough nutrition during pregnancy and maintain a balanced diet.

So what are the special nutritional needs during pregnancy! ?

The following food and information introductions are provided by the Department of Health (Healthy Eating During Pregnancy and Breastfeeding)

early pregnancy

According to the Department of Health, the first thirteen weeks of pregnancy are more important for folic acid, iodine and vitamin A

In the mid-term, that is, the fourteenth to fortieth weeks, in addition to the above-mentioned nutrition, calories, protein, iron, zinc, Omega 3 fatty acids and calcium are all necessary.

So what are the benefits of these nutrients, and they can be absorbed side by side! ?

folic acid

Folic acid helps prevent anemia and defects such as abnormal development of the brain or spine

Intake route

You can mainly eat green vegetables, beans, fruits, liver and peanuts to supplement folic acid

Vitamin A

Vitamin A helps vision development, in addition, it is an indispensable part of normal growth and the immune system, but at the same time, it should be noted that excessive vitamin A may also cause fetal defects.

Intake route

Red and yellow fruits or deep yellow vegetables are the main sources of vitamin A , such as cherry tomatoes, carrots, pumpkins or sweet potatoes, etc. At the same time, appropriate amount of eggs and milk can help meet the needs of the body and BB .

iodine

Iodine is an essential mineral to maintain the metabolism and thyroid function of the human body, and it is also an essential element for the development of the baby's brain. But you must pay attention to the amount of intake, otherwise it will affect your thyroid gland (commonly known as big neck bubble).

Intake route

Sea fish, sea prawns, oysters, eggs, milk and seaweed are the main sources of iodine, especially seaweed is rich in iodine. The recommended recipe is steamed sea prawns. Simply steam for 10-20 minutes after the shrimp intestines are removed, which is convenient for cooking.

iron

Iron is one of the essential elements, which helps to protect the growth of the fetus and the development of the brain, and also prevents the mother from reducing the chance of anemia.

Intake route

General meats contain iron, such as fish, poultry, seafood, red meat, etc., and dark green vegetables such as Chinese cabbage, mustard greens, cabbage, spinach and broccoli all contain iron. The recommended recipe is stir-fried choy sum with beef, seasoned with a small amount of oyster sauce, which is nutritious and delicious.

Vitamin C

Vitamin C helps strengthen the immune system and also helps absorb iron from food

Intake route

Generally, fresh vegetables or fruits contain vitamin C , which can absorb the above nutrients, and there is usually enough vitamin C.

Calcium

Calcium mainly constitutes the basic element of bones and teeth. If the intake is insufficient, it is very likely to lead to risks such as premature birth and pregnancy-induced hypertension.

Intake route

You can eat cheese and cheese (low-fat), or eat dark green leafy vegetables such as Chinese cabbage, cabbage, tofu, dried shrimp and fish. The recommended menu can be boiled with cabbage, tofu and dried shrimp in chicken broth, which is rich in taste and nutritious.

Omega 3 fatty acids

Omega 3 fatty acids are divided into two types : DHA and EPA . DHA mainly helps the development of the brain and eyesight

Intake route

The main sources are fish such as salmon, sardines, yellow croaker, red shirt, saury, and mullet, which are rich in DHA . At the same time, α - linolenic acid in flaxseed, walnut or canola oil can also be transformed for DHA

Summarize

Generally, if pregnant women eat a balanced diet, they do not need to use health products to supplement the lack of nutrients in the body, but some sources of nutrition have certain potential risks. For example, fish is the source of nutrition. Due to environmental pollution, fish is prone to contain mercury. It will affect both the nervous system of the fetus, so as a mother, you must pay attention! At the same time, dietary preferences will definitely affect the nutritional balance. I believe that all mothers will not like the food they eat, and believe that it is difficult to change it at any time. Therefore, health supplements are definitely a good substitute to supplement these nutrients.

My Alps Vital has a product at home, "Swiss Energy - Prenatal Multidimensional Mineral Nanocapsules for Pregnant Women in Switzerland" contains most of the above nutritional needs, such as various vitamins, folic acid, various minerals, etc. Made in Switzerland and nanocapsule technology helps to better absorb these nutrients without causing stomach upset and does not contain any side effects. The most important thing is that our products have 9 world-class certifications, such as US FDA , Swiss pharmaceutical certification, Swiss biological certification, organic / biological certification, British BRC certification, European iFS certification, GMP , HACCP , ISO 22000 certificates; everyone can eat Be at ease!

source

Family Health Service - Healthy Eating During Pregnancy and Breastfeeding (fhs.gov.hk)

Myopia in Hong Kong

Since the advent of smart phones, I believe that most Hong Kong people have never left their mobile phones. At the same time, there is a crisis that is slowly approaching and everyone is not aware of it! According to the Hong Kong Ophthalmological Association in 2019 , the proportion of myopia among adults in Hong Kong is the highest in the world.

At the same time, the Time Association also conducted eye examinations for about 13,559 children, and found that the myopia rate of children aged 4 to 9 has increased from 7.7% to 44.5% , which has nearly tripled in just three years. related.

Of course, it is not that simple. According to the publication "Growing Digital: An Overview of Children's Use of Screen Media" issued by the Department of Health in 2019 , 13% of children spend an average of 3 hours or more per day in just 5 years. Going online, this habit is very likely to be the sequelae of Mommy's "electronic pacifier". If things go on like this, just like the international report cited by Dr. Yam Cheuk-sing in " Public Education Event 2019 " in 2019 , nearly half of the population will suffer from myopia by 2050 !!

Short-sighted sister, wear glasses! ?

According to the publication of the "Student Health Service" of the Department of Health, it has been pointed out that glasses can only correct vision, that is, " see clearly " , but they cannot cure myopia or even prevent the progression of myopia, so everyone should not think about it There must be no problem if you wear glasses.

Is myopia a big deal?

It is true that myopia is the most difficult to see clearly, but myopia may lead to other more serious diseases. As Dr. Yip Pei Pei, President of the Hong Kong Academy of Ophthalmology, has pointed out, deep myopia makes the eyeballs elongate, which is very large. There may be retinal breaks or even detachment, which may also lead to eye diseases such as macular degeneration, glaucoma and cataracts, and the most serious may cause blindness. So everyone prays not to ignore the health of the eyes.

How to prevent myopia deepening?

According to the publication of the "Student Health Service" of the Department of Health, the following suggestions are provided

Good habit of using eyes

• The eyes should be at least 30 cm away from the book.
• It is best not to read on the bed, so as not to get the book too close to the eyes.
• Requires sufficient light to read.
• Eyes need regular breaks, especially after using electronic screens for more than 20-30 minutes.
• Depressing the eyes trains the eye muscles.
• Keep a proper distance when using electronic products.
• Reduce the time of using electronic products, especially in the adolescent stage, no more than 2 hours a day.
• Teenagers between the ages of 12 and 18 should try to avoid prolonged screen time.

The light should be even and comfortable 

• The lighting should be uniform and comfortable, and there must be enough light, not too dazzling.
• If you use a desk lamp, avoid direct light into your eyes.
• When watching TV, remember to have enough light.

Printed fonts should be of high quality 

• Poor quality prints are prone to eye fatigue. At the same time, the size of the font should be appropriate, and the segmentation and line spacing should be clear and comfortable.
• Paper Qianqi should not be reflective paper, because it will cause glare, and reading for a long time will aggravate eye fatigue.
• Be careful about the color of the paper, and the most important thing is to " strength " to see the words that are not good!

Regular eye exams and glasses if needed

• You should go for an eye examination every year, and any problems can be treated and prevented in time.

What nutrients are good for the eyes?

Of course, in addition to good habits, proper nutrition is very important. For example, the following nutrients are indispensable:

 Lutein

It has anti-oxidation effect and can prevent cataracts and some vision problems. If it is taken for a long time, it can improve problems such as jaundice disease and vision loss. This nutrient is mainly found in spinach or kale baskets. ( Source: Lutein, Dr. Hello ; WR Su , Website Editor )

 anthocyanin

Most of them appear in fruits such as blueberries, cherries, and raisins. Anthocyanins can help improve eye fatigue and improve vision. At the same time, they can help prevent diabetic retinopathy or cataracts due to aging. . ( Source: What is anthocyanin? What are the benefits? Super detailed explanation of the 4 major functions of anthocyanin! Check out the top 12 anthocyanin food rankings , Dr. Hello ; Zhang Kai'an, website editor )

 Zeaxanthin

Zeaxanthin exists in wolfberries, yellow peppers, egg yolks and other foods, and it is one of the nutrients that can prevent yellow rot. (Source: What are DHA and EPA ? Analysis of efficacy, differences and side effects, nutritionist guides you to eat healthy , VitaBox ; health food consultant Maggie )

 DHA

Helps improve dry eye problems, and at the same time prevents dry eyes. In addition, it helps to resist problems such as dementia or cognitive decline. DHA mainly exists in deep-sea fish. (Source: Where is the difference between zeaxanthin and lutein? Analysis of 3 major functions and eating methods, mastering the key to bright and healthy health, VitaBox ; biomedical scientist Samuel )

 zinc

It has anti-oxidation function in the body and is also involved in the formation of retinal visual pigment. If the intake is not enough, it may cause night blindness! At the same time, zinc can help slow down the speed of Huangban disease and improve vision. This nutrient is mainly found in nuts, oysters, beef and other foods. (Source: Zinc can also protect the eyes! The doctor revealed 6 kinds of nutritional secrets for eye protection, 1 of which can reduce the risk of cataract and macular degeneration, health 2.0 ; Zhu Yuxian)

My Alps Vital now has a product, "Swiss Energy - Swiss Eye Care Antioxidant Nanocapsules (30 capsules)" contains most of the above nutritional needs, and its nanocapsule technology helps better absorption Nutrition will not cause stomach upset at the same time, and it will not contain side effects. The most important thing is that our products have 9 world-class certifications, such as US FDA , Swiss pharmaceutical certification, Swiss biological certification, organic / biological certification, British BRC certification, European iFS certification, GMP , HACCP , ISO 22000 certificates; everyone can eat Be at ease!

#eyehealth # myopia # anthocyanin # lutein # zeaxanthin # zinc# DHA #blueberry element # nanocapsule # antioxidation # Swiss manufacturing # International certification #Alps Vital #Swiss Energy

( source )

Where is the difference between zeaxanthin and lutein? Analyze the 3 major functions and how to eat, master the key to healthy health (vitabox.com.tw)

What are DHA and EPA? Analyzing efficacy, differences and side effects, a nutritionist will guide you to eat healthy (vitabox.com.tw)

Zinc can also protect the eyes! The doctor reveals 6 secret recipes for eye protection, 1 of which reduces the risk of cataract and macular degeneration | OMEGA-3 | Lutein | Zeaxanthin | Health 2.0 (tvbs.com.tw)

What are anthocyanins? What are the benefits? Super detailed explanation of the 4 major functions of anthocyanins! Anthocyanin Top 12 Food Ranking - Doctor Hello (helloyishi.com.tw)

Lutein: Uses, Efficacy, Potential Side Effects and Precautions - Doctor Hello (helloyishi.com.tw)

"Student Health Service", Department of Health, ( https://www.studenthealth.gov.hk/tc_eng/resources/resources_bl/files/myopia.pdf )

"Non-communicable Diseases Watch", ( https://www.chp.gov.hk/files/pdf/ncd_watch_march_2019_chin.pdf )

Public Education Event 2019 , ( http://www.hkos.org.hk/?section=Top&id=72 )

Vitamins are a kind of micronutrients needed by the human body, and they are divided into two types: water-soluble and fat-soluble.

Drainage is very important to maintain the normal function and health of the body. It is important to understand, the following will explain the usefulness of vitamins!

Water-soluble vitamins include vitamin B complex and vitamin C. These vitamins will not accumulate in the body and will be excreted through the body's metabolism. Moreover, water-soluble vitamins play a vital role in the body's normal metabolic process and energy production. For example, vitamin B12 can help the formation of red blood cells, and vitamin C can strengthen the immune system and promote iron absorption.

The fat-soluble vitamins include vitamin A, vitamin D, vitamin E and vitamin K. These vitamins can be stored in body fat. Fat-soluble vitamins are important for normal body development, growth, bone health, vision and immune system function.

What about the lack of vitamins?

Vitamin C deficiency may lead to health problems such as scurvy, loose teeth, bleeding gums, skin bruising and anemia.

Vitamin D deficiency may lead to osteoporosis, and vitamin D is related to immune system and heart health, so it cannot be ignored.

Vitamin B12 deficiency may lead to anemia, neurological problems, cognitive decline and depression, among others. And vitamin B12 is an essential part of red blood cell production and is critical for nervous system function and DNA synthesis.

Everyone should take enough vitamins. A healthy body will lead to a healthy life frame.

The L-carnitine row is so popular, let me tell you what it does. L-Carnitine is an amino acid derivative that naturally exists in the human body, and its main function is to promote the transportation and metabolism of fatty acids. It plays a key role in energy production, especially in fatty acid oxidation.

The main effects of L-carnitine are as follows:

1. Promote fatty acid metabolism: L-carnitine helps transport long-chain fatty acids to mitochondria in cells for oxidation, thereby generating energy. This is because it plays an important role in sports performance and in reducing body fat storage.
2. Increase exercise capacity: L-L-carnitine can help reduce lactic acid produced during exercise, thereby reducing muscle fatigue and pain. In addition, it can also improve exercise physiology, such as enhancing your endurance and sports performance.
3. Heart Health Benefits: L-Carnitine has protective effects on heart health as it improves the heart's energy metabolism and helps reduce the risk of cardiovascular disease.
4. Promote cognitive function: Some studies have shown that L-carnitine may be helpful for cognitive function, especially cognitive decline related to aging.
5. Antioxidant effect: L-L-carnitine has antioxidative effect, which can help reduce free radical damage to cells, thereby reducing oxidative stress and inflammation.

Before you consider supplementing L-carnitine, it is recommended to consult with a doctor or nutrition expert.

#Swiss Energy # L-L-carnitine # Thin body # Antioxidant # Water-soluble tablet