The present is an era where chronic diseases are “popular”, with “four highs” and their complications posing long-term threats to people’s health. Preventing and treating chronic diseases is a protracted battle, with healthy eating and regular exercise being the most effective means.
On July 1, the National Health Commission issued guidelines on how patients with high blood pressure, high blood sugar, high blood lipid, and high uric acid should choose exercise and diet. The Life Times interviewed experts to emphasize key points for individuals with the “four highs”.
Interviewed Experts:
Director of the Nutrition Department of the Eighth Medical Center of the PLA General Hospital, Zuo Xiaoxia
Professor, Department of Sports and Health Education, Beijing Sport University, Zhang Yimin
Author: Life Times Reporter Tian Yuting
Editor: Zhang Mian
High Blood Pressure
Less sodium, more potassium, aerobic exercise is primary
With blood pressure exceeding 140/90 mmHg, it is diagnosed as hypertension, with a prevalence rate of approximately 27.5% among Chinese adults. Hypertension can affect the whole body, leading to complications such as stroke, coronary heart disease, and renal failure.
Controlling salt intake is a priority.
The body has a limited daily excretion of sodium, excess sodium retention in blood vessels can lead to elevated blood pressure, adding burden to the heart and kidneys.
Limit salt intake to no more than 5 grams per day (about the cap of a beer bottle); use natural seasonings like cilantro, onions, lemon to enhance dishes, add salt before serving to reduce salt usage; avoid soy sauce, chicken essence, pickles, sausages, choose potassium-rich foods like fruits, vegetables, beans, mushrooms, salmon, potatoes, barley; incorporate high-calcium foods such as dairy products, tofu, shellfish, fish, and high-magnesium foods like whole grains, nuts, legumes for sodium reduction; ensure half of daily vegetable intake consists of leafy greens.
Exercise is a good remedy for lowering blood pressure.
Both domestic and international guidelines for hypertension prevention and treatment agree on the significant benefits of exercise in lowering blood pressure and improving cardiorespiratory endurance.
Engage in at least 150 minutes of moderate-intensity aerobic exercise each week, such as jogging, cycling, swimming, dancing, and sports; seniors should prioritize activities like Tai Chi, walking, brisk walking. Incorporate resistance training 2-3 times weekly (2-4 sets, 8-12 reps per set), including planks, push-ups, resistance band exercises, dumbbell lifts; include 2-3 flexibility training sessions focusing on static or dynamic stretching, holding each position for 10-30 seconds, repeating 2-4 times.
Before and after exercise, measure blood pressure; if systolic and/or diastolic pressure exceeds 180 mmHg and/or 110 mmHg, respectively, blood pressure should be controlled before exercising. Patients with comorbidities should undergo tests such as a 6-minute walk test or cardiopulmonary exercise test before starting exercise. Patients with severe uncontrolled hypertension, unstable angina, heart failure, severe arrhythmia, or retinopathy are not recommended for exercise. Hypertensive patients have poor vascular elasticity, so exercise should be moderate to avoid accidents.
High Blood Sugar
Balanced diet, maintain exercise frequency
Currently, the prevalence of diabetes among Chinese adults is 11.9%, with a prediabetes detection rate of 35.2%. Blood sugar can be controlled through lifestyle changes like nutrition and exercise to prevent and delay chronic complications, and to prevent the progression from prediabetes to diabetes.
Learn to balance meals.
Carbohydrates should contribute 45%-60% of total daily energy, with the main staple not exceeding 250 grams daily; avoid soaked grains, include whole grains and mixed beans at least half of the time (do not crush them); supplement rice with grains, beans, e.g., millet with red beans, black rice with buckwheat, and lentils.
Substitute some staple foods with potatoes, yams, taro, where 100g equals the caloric value of 25g of refined rice or flour.
Choose low-glycemic index foods like whole grains, mixed beans, fresh fruits and vegetables, meat, eggs, dairy products, tofu; reduce consumption of refined rice, flour, mashed potatoes, and sweet potatoes. Consume a minimum of 500g of fresh vegetables daily, and have low-sugar fruits as snacks, like apples, peaches, grapefruits, with a total intake not exceeding 200g. Cook with less starch and sugar, chew food properly, and consume vegetables, meat/eggs, staple foods in that order.
Avoid prolonged sitting.
Don’t sit continuously for more than 60 minutes daily; engage in aerobic activities like brisk walking, jogging, cycling, swimming, dancing, and sports 3-7 days weekly for at least 30 minutes each time; incorporate resistance training 2-3 times, involving resistance band exercises, dumbbell lifts, targeting major muscle groups, with 2-4 sets, 10-15 reps each; have flexibility training 2-3 times weekly with each movement lasting 10-30 seconds, repeated 2-4 times. For obese individuals, gradually increase aerobic exercise intensity and duration, and for those with a foundation, include activities like interval running and aerobics.
Exercise after meals is preferred over before; suggest light to moderate aerobic exercise post-meals. Avoid injecting insulin into exercise areas before workouts, carry rapid blood sugar-raising foods to counteract hypoglycemia. Stay hydrated during exercise and monitor blood sugar before and after. Type 1 diabetics should do resistance training before aerobic exercises to reduce the risk of post-exercise hypoglycemia; type 2 diabetics should not have more than a two-day gap between aerobic sessions to avoid excessive insulin sensitivity reduction.
High Blood Lipid
Healthy cooking, gradually increase training
High blood lipids silently “block” blood vessels, paving the way for various cardiovascular diseases. Poor dietary habits and sedentary lifestyles are main culprits leading to high blood lipid levels.
Limit energy intake.
Daily cholesterol intake should not exceed 300mg, vegetable intake should be at least 500g, fruit intake between 200-350g; opt for coarse grains, legumes for carbohydrates supply, accounting for no less than 50% of total energy, and fats making up 20%-25% of energy, not recommending a ketogenic diet. Limit intake of high-fat foods like fried rice, fried noodles, deep-fried breadsticks. People with high triglycerides should moderately restrict carbohydrates, especially refined rice and flour. Reduce intake of animal brain, egg yolk, fish roe, squid, offal, and increase consumption of barley, oats, nuts, shredded tofu containing plant sterols.
Prioritize aerobic exercise.
Engage in aerobic activities like brisk walking, jogging, cycling, swimming, dancing, and sports for 5 days weekly, each session lasting 50-60 minutes, accumulating 250-300 minutes weekly; include resistance band exercises, dumbbell lifts, targeting major muscle groups 2-3 times weekly, with 2-4 sets, 8-12 reps each; perform flexibility training 2-3 times weekly, with each movement lasting 10-30 seconds, repeated 2-4 times.
High Uric Acid
Limit purines, perform low to moderate intensity exercise
High uric acid has become a significant factor in diseases, arising from long-term consumption of high-energy foods, sugary drinks, alcohol, and an unhealthy diet and obesity.
Diversify diet.
Control purine intake in daily diet to reduce uric acid levels by 70-90 micromoles/liter.
Daily intake should include at least 500g of vegetables and 200-350g of fruit; reduce consumption of mackerel, offal, high soup products rich in purines, discard soup after cooking high-purine plant-based foods (asparagus, pea shoots, mushrooms) to reduce purine intake; increase consumption of grains, dairy products, eggs, fruits, low-purine foods; avoid excessive fruit juice consumption to prevent fructose from affecting purine metabolism. Drink at least 2000ml water daily when uric acid levels are high to increase urine output and eliminate excess uric acid.
Be active to promote uric acid excretion.
Appropriate exercise can increase muscle strength and endurance, enhance metabolic rate, and improve uric acid excretion capacity.
Prioritize aerobic exercise, aiming for 5-7 times weekly, accumulating 150-300 minutes; engage in full-body resistance training 2-3 times weekly, involving dumbbell exercises, push-ups, planks, with 2-4 sets, 8-12 reps each; include flexibility training sessions 2-3 times weekly, with each movement lasting 10-30 seconds, repeated 2-4 times.
Patients with hyperuricemia and kidney disease should control exercise intensity to low to moderate levels to prevent elevation of uric acid levels and worsen the condition. Rehydrate timely after exercise, aiming for a daily urine output of at least 2000ml.
Source: Life Times
