Photo courtesy of the interviewee.
China Youth Daily, China Youth Network reporter Du Yuanchun, intern Huang Zihan
Nowadays, unhealthy lifestyles of young people have become a common problem. Many young people sigh that they actually know that they should go to bed early and get up early, exercise more, and think less about worrying things, but in the fast-paced study, work and life, to do this, it is inevitable that there are some "more than enough heart and not enough strength". How can young people break out of these realities? Starting from the little things in life, where do you start? To this end, the reporter interviewed Liu Jinying, director of the Nutrition Department of Shenzhen Hospital, Cancer Hospital of the Chinese Academy of Medical Sciences and registered dietitian of the Chinese Nutrition Society.
China Youth Daily, China Youth Network: Recently, words such as "crispy youth" and "crispy college students" have become popular. Why are young people's bodies "brittle" now?
Liu Jinying: I think there are many reasons. First, there is a lack of exercise. Many young people do not have a good habit of exercising. In middle school, in school, physical education classes are less open, less serious, and at home, such an old child generally does not do much housework, or even do a little bit, and some parents immediately take it over. When I arrived at university, although my coursework was not as intense as before, there were more "low-headed people" and other situations, which led to a lack of sports awareness among young people. Secondly, there is a problem with body management. Nowadays, many young people regard thinness as beauty, but blindly losing weight and dieting leads to a lack of nutrients and low immunity. There are also many young people who like to eat supper, which will cause the body to secrete an increase in synthetic hormones, enhance the ability to synthesize fat, easily cause obesity, and also cause pressure on the stomach. And obesity and thinness are not good at both extremes. In addition, not being able to bask in the sun or not liking to bask in the sun is also a big inducement. Exposure to the sun is conducive to the production of vitamin D, which is the most economical way to supplement vitamin D, which can better promote calcium absorption, prevent osteoporosis and improve the body's immunity. In addition, the psychological pressure of young people is generally relatively large, which is easy to bring a series of adverse reactions such as emotional instability and overeating, and vitamin D also has a certain regulatory effect on mood.
China Youth Daily: Combined with the daily diet and living habits of young people, what are your suggestions?
Liu Jinying: In life, there are many young people who do not pay attention to healthy diet, and their diet structure is unreasonable for a long time. This may not be evident at the moment, but by the time you are forty or fifty years old, the consequences will begin to manifest themselves. So I recommend that the first thing is to make sure that you eat right.
A lot of young people don't like to eat vegetables. Eat more vegetables, and half of the vegetables you consume every day are green leafy vegetables, because they contain magnesium, potassium, vitamin C and natural antioxidants. In addition, eat some beans, yams, sweet potatoes, etc., but also ensure the intake of fruits and high-quality protein, eat less fried, smoked and roasted foods, and eat some nuts, yogurt, etc. If you can't eat a balanced diet, it is recommended to take one multivitamin-mineral nutrient tablet a day or 3 times a week, and of course, it is best to get it from a natural diet.
There is also sleep, which is also a "big problem" for young people. If you want a good night's sleep, you must develop a good work and rest habit, don't stay up late, and try to go to bed earlier so that you can get up earlier in the morning. If you really can't go to bed early, try to make sure you sleep well. The two periods corresponding to the meridian nap are 11 p.m. to 1 a.m. and 11 p.m. to 1 p.m. Meridian sleep is closely related to our body's biological clock, and sleeping well is extremely important for health.
China Youth Daily, China Youth Network: How can other subjects make efforts to help young people get a healthy body?
Liu Jinying: From the perspective of employers, if they can realize the importance of employees' health problems and combine some measures to help employees pay attention to physical health, it will have a certain promoting effect. For example, our hospital holds sports meetings every year, and there are some table tennis competitions on weekdays, providing an atmosphere and environment for employees to value exercise. For students, schools should also attach importance to physical exercise, supervise and do a good job in recess exercises, physical education classes, etc.
On the one hand, youth organizations and institutions in society should give scientific guidance to young people in this regard, and on the other hand, they can also organize some activities to provide venues and opportunities for young people to carry out activities. Under the influence of the group, I believe that young people will be more motivated and confident to exercise.
Our country has been emphasizing a healthy China in recent years, and I think we should continue to call for it to raise the attention of young people and increase their sense of crisis. At the same time, the state should also pay attention to the problems faced by young people in terms of health and solve them in a timely manner.
China Youth Daily: Combined with the actual work scene of young people, what practical suggestions do you have to make everyone "move"?
Liu Jinying: In the work scene, due to the limitations of space and time, everyone often feels that it is difficult to exercise. In fact, it is also useful to run and jump in place. In addition, you can also bring your own elastic bands, or fill two mineral water bottles with water as dumbbells, so that doing a few sets of corresponding movements on the spot can effectively stretch the muscles, and it is also quite effective. Moreover, the office generally has a wall, and you can also use the wall to do an improved version of push-ups, which can also exercise muscles and strengthen bones. Many young people usually like to take the elevator, and I recommend that you can climb two floors first and then take the elevator. A little more exercise every day is much stronger than inactivity.
In fact, we can exercise anytime and anywhere, depending on whether we have this awareness or not. I recommend that you set yourself a phased goal, exercise in stages, and check in, and reward yourself after completing the task, so that it will be easier to stick to the workout.
*: China Youth Daily.