15.Obesity Signal: Weight Gain of 1.5 kg in One Month
Reminder: Timely detection of initial weight gain and the adoption of weight loss measures can often yield significant results. The following situations often indicate a tendency for weight gain: shortness of breath with slight exertion, feelings of fatigue and weakness, excessive sweating, and pain in the lower back, hips, and knees.
16.Normal Blood Pressure Values: Systolic <140 mmHg, Diastolic <90 mmHg
A diagnosis of hypertension can be made if the blood pressure measured at rest is greater than 140 mmHg (systolic) and/or 90 mmHg (diastolic).
If the systolic blood pressure is greater than 140 mmHg but the diastolic blood pressure is less than 90 mmHg, it is called isolated systolic hypertension.
Reminder: Hypertension is an important risk factor for cardiovascular and cerebrovascular diseases. Hypertensive patients should take antihypertensive drugs under the guidance of a doctor to control their blood pressure within the normal range. For those with diabetic nephropathy, it is best to control blood pressure below 130/80 mmHg.
17.Diagnostic Criteria for Diabetes: Fasting Blood Glucose >7.0 mmol/L, and/or 2-Hour Postprandial Blood Glucose >11.1 mmol/L
Reminder: If your blood glucose levels meet the above criteria, it indicates that you have diabetes and should undergo hypoglycemic treatment under the guidance of a doctor. Do not refuse treatment just because diabetes may not cause immediate discomfort. Poorly controlled blood glucose can affect all organs in the body.
18.Exclusion Criteria for Diabetes: Fasting Blood Glucose <6.1 mmol/L, and 2-Hour Postprandial Blood Glucose <7.8 mmol/L
Reminder: If your blood glucose levels meet the above criteria, it indicates that your blood glucose is completely normal and diabetes can be ruled out.
19.Diagnostic Criteria for Prediabetes: 6.1 mmol/L < Fasting Blood Glucose < 7.0 mmol/L, and/or 7.8 mmol/L < 2-Hour Postprandial Blood Glucose < 11.1 mmol/L
Reminder: If your blood glucose levels are higher than normal but have not yet reached the diagnostic criteria for diabetes, it indicates that you are in the prediabetic stage. If you do not remain vigilant and take proactive interventions at this stage, you may soon develop diabetes.
20.Warning Signal for Diabetes: Fasting Blood Glucose > 5.6 mmol/L
When fasting blood glucose exceeds this level, the incidence of diabetes, cardiovascular events such as ischemic heart disease, and diabetic retinopathy increases significantly.
Reminder: Those with fasting blood glucose > 5.6 mmol/L should undergo an oral glucose tolerance test (OGTT) as soon as possible to determine if their postprandial blood glucose is elevated, as fasting blood glucose may be normal in the early stages of diabetes or impaired glucose tolerance.
21.Normal HbA1c Level: 6.5%
HbA1c (glycated hemoglobin) is the product of the combination of hemoglobin within red blood cells and glucose. It reflects the average blood glucose level over the past three months and is currently the most effective and reliable indicator of glycemic control.
Diabetic patients should aim for an HbA1c level of 7.0% or lower as one of the treatment goals. For the elderly, the standard may be slightly relaxed (7.0%~7.5%), while young and middle-aged adults should aim for an HbA1c level of 6.5% or lower.
Reminder: For every 1% decrease in HbA1c, diabetes-related complications can be reduced by 20%! Therefore, even if diabetic patients cannot achieve the above standards, they should strive to lower their HbA1c levels as close to normal as possible.
22.Peak Bone Density Period: 30~40 Years Old
The period of peak bone density (bone peak mass) typically occurs between 30 and 40 years old, varying due to factors such as postnatal nutritional development and genetics.
For men, bone density begins to decline around 40 years old, and for women, it starts around 35 years old. Bone loss is fastest within five years after menopause for women and after 70 years old for men.
Reminder: Individuals with higher peak bone density have higher bone calcium content and are less likely to develop osteoporosis later in life. Therefore, people under 40 should seize the opportunity to ensure adequate daily nutrition and calcium intake and actively participate in physical exercise to improve their peak bone density.
23.Recommended Daily Oil Consumption: 25 Grams
Reminder: It is best to use vegetable oil for cooking, as it contains more unsaturated fatty acids beneficial to the heart. Due to the high calorie content of oil, the amount used should not be excessive, as excess calories will also be converted into body fat, leading to weight gain.
24.Recommended Daily Salt Intake: No More Than 6 Grams
Reminder: Salt is an important risk factor for hypertension. People with a heavy taste should pay special attention to their daily salt intake, which should also include the salt content in soy sauce, pickles, and salted eggs.
25.Recommended Daily Vegetable Intake: 400~500 Grams
Reminder: More than half of the daily vegetable intake should be colorful vegetables, such as green leafy vegetables and red and yellow vegetables. Vegetables are rich in vitamins, minerals, and fiber and have low calories, making them true health foods.
26.Recommended Daily Calcium Intake for Healthy Adults: 600~800 Milligrams
The recommended calcium intake according to the Nutrition Society is 600~800 milligrams per day for adults, 1200 milligrams per day for pregnant women, and 2000 milligrams per day for lactating mothers.
Reminder: Dairy products are rich in calcium and have high absorption rates. Aquatic products such as shrimp shells, kelp, and soy products also contain more calcium. To promote calcium absorption, it is advisable to appropriately supplement vitamin D and spend time in the sun.
27.Recommended Daily Water Intake: Over 1500 Milliliters
Reminder: Daily water intake includes the total water content from tea, soup, fruits, and other foods consumed. There are specific considerations for water consumption. Drink water even if you are not thirsty, avoid consuming large amounts of water at once, and opt for plain water or light tea instead of sugary drinks.
28.Optimal Timing for Stroke (Cerebrovascular Accident) Rehabilitation: Within 3 Days After Cerebral Infarction, Within 5~7 Days After Cerebral Hemorrhage
Reminder: To date, there is no drug that has a decisive rehabilitative effect on hemiplegia. Rehabilitation training is the effective method to improve functional impairments in stroke patients. For stroke patients with hemiplegia, the effect of rehabilitation training is far superior to medication. The earlier, more scientific, and comprehensive the rehabilitation training is, the greater the chance of recovery.
29.Normal Alanine Aminotransferase (GPT or ALT) Level: <40 Units/L
Reminder: Elevated alanine aminotransferase levels often indicate liver damage, such as acute or chronic viral hepatitis, alcoholic hepatitis, drug-induced hepatitis, and cirrhosis. It is advisable to seek medical attention promptly.
