Academician Zhong Nanshan, now 83 years old, looks healthy and full of energy.
But in fact, in an interview with CCTV, academician Zhong Nanshan reported that he suffered a myocardial infarction due to too much overdraft in 2004. His family found and sent the doctor in time, and finally put a stent.
After more than ten years, Academician Zhong Nanshan is still in good health, which is closely related to Academician Zhong Nanshan's self-management. At the same time, he also has many public views on his own views about disease and longevity to tell everyone how to prevent it. disease.
1. Zhong Nanshan: Half of the disease problems are psychological
In 2015, Academician Zhong Nanshan mentioned in a lecture that the five major determinants of human health are internal inheritance, which is about 15%. The external cause is the social environment, accounting for 10%, and the natural environment, accounting for 7%. Medical conditions are getting better and better, accounting for 8%.
But the most important thing is that people in the city still have a lifestyle, which accounts for 60%.
In addition, there are six cornerstones of health: psychological balance, reasonable diet, proper exercise, quitting smoking and limiting alcohol, early prevention and treatment, green environment.
Of all the adverse factors, the one that can make people die short-lived is the bad mood and bad mood. Half of health is mental health, and half of illness is mental illness. Once a person has bad emotions, on the one hand, it can cause the body to consume oxygen, on the other hand, through the sympathetic nervous system to make the heart beat faster and blood vessels constrict, it will lead to insufficient blood supply and oxygen supply to some important organs, especially the brain and heart muscle.
And some people have counted the mortality of cancer patients. The results show that about 1/3 are deaths without treatment, 1/3 are deaths due to over-treatment, and the other 1/3 are scared to death.
Scientists have found that there are more than 9 billion white blood cells in each person's blood, of which 5 billion are particularly combatable anti-cancer cells. The human body can produce 3000 cancer cells a day, but most people do not get cancer, just because the cancer cells just appeared Will be killed in time. Among them, the main cells that kill tumors are NK cells. As soon as tumor cells appear, many NK cells kill the tumor cells. But when the mood is low, and it is often very introverted and depressed, the function of the NK cell secretion system is inhibited, which reduces their killing effect. Why do a lot of cancer patients have mental problems, of course, this is not absolute, But emotion is indeed a very important reason.
2. Zhong Nanshan: Sports are as important as eating
On April 14, 2020, Academician Zhong Nanshan shared his views on sports in a video connection with Hui Ruoqi, the former Chinese female queuing leader. Sports should become an essential part of life like eating and sleeping. This is why Academician Zhong Nanshan can still work so much at this age. He said that he must exercise every day.
Academician Zhong Nanshan liked competitive sports when he was young. Although he did not win the championship in the 400-meter hurdles of the National Games in 1959, he broke the national record at that time. Although he rarely participated in competitive sports after he was old, he always insisted on doing some safe sports. Sports activities have become an indispensable habit in his daily life.
Academician Zhong Nanshan also encouraged everyone to stick to sports. "Persist in exercise, generally 30 or 40 years old, exercise and no exercise, it feels less obvious, but when you are 50 or 60 years old, you will feel different. Of course, at my age, there will be a more obvious difference "Zhong Nanshan admitted that in his life, physical exercise played a key role in his health and career development.
Academician Zhong Nanshan said that when he was young, he likes to run, also like to play ball, and likes many sports. Later, when he is older, he still insists on running, fast walking, fitness and other sports. Zhong Nanshan said, "According to the actual situation during the New Coronary Pneumonia epidemic, I like to ride indoors to do push-ups, sit-ups, indoor fitness and other sports. "
3. Zhong Nanshan: If you want to be healthy, you must first learn to breathe
In the book "An Interview with Zhong Nanshan", Zhong Nanshan introduced that each of us can breathe, but not many know how to breathe correctly. We have been instructed since we were young to stand up in the chest, and to cope with mental pressure all the time, so that the muscles are tight and breathing faster. However, most modern people are "shallow chest breathers" who mainly breathe in the middle and upper parts of the lungs. Except for musicians, singers, and some athletes, almost no one knows that the abdomen should be expanded when inhaling.
Let's observe how the baby breathes. The baby's breathing is deep and slow, and the abdomen undulates. As we get older, we usually abandon this kind of healthy abdominal breathing method unconsciously and use shallow chest breathing method instead. Chest breathing will increase the burden on the lungs. The lungs must work more diligently to ensure adequate oxygen supply. This method of breathing is also not good for the heart, so the heart must speed up, otherwise it will not be able to supply enough blood to carry oxygen.
The correct method of abdominal breathing is to increase lung ventilation through diaphragm movement.
The practitioner puts his hand on the upper abdomen. When exhaling, the hand sinks with the abdomen and puts a little pressure. When inhaling, the upper abdomen counters this pressure and slowly lifts the abdomen. 35 times a day, about 3 minutes each time. When practicing abdominal breathing, the practitioner should also pay attention to relax the whole body muscles. When exhaling, the abdomen should be sagged, and force should be avoided. Inhale and bulge, which takes a little longer than exhalation. After each inhalation, stop for a while and do not exhale immediately.
4. Zhong Nanshan: Elderly people need to work like a bird
In 2014, Zhong Nanshan said in an interview with the media that elderly people¡¯s work and rest should be restored to their natural instincts. Like a bird, they sleep when it gets dark and get up when it gets dark. So go to bed early and get up early, from 11:30 in the evening to 7 in the morning, 7 and a half hours, plus a half-hour rest at noon, so that you can guarantee 8 hours of sleep every day. Even on Saturdays and Sundays, you don't need to work, but if you have this kind of work and rest. Because the cycle during the day is too long, the elderly have insufficient energy.
Of course, everyone's situation is different. Some may go to bed early and get up early, while others may go to bed late and get up late at night. In any case, the relative regularity is better.
5. Zhong Nanshan: People with a goal in life live longer
In 2015, Zhong Nanshan talked about a goal in life and a high probability of longevity. Everyone should have their own pursuit, which is very important for a person's healthy life. For example, some people continue to work after retirement, live happily, and have good health, but those who do nothing can't do it. There is a goal to pursue, everything serves to achieve this goal, then some unpleasant things around will not be taken for granted.
This is valid. South Korea has conducted a study of 43,000 subjects. Participants were 40-90 years old and observed for 7 years. One group has a clear life goal, such as bringing a grandson, etc. One has no clear life goal or is uncertain. As a result, after 7 years, more than 3,000 people died or committed suicide in this group of people without a clear life goal, which was twice as much as that with a clear goal, and cardio-cerebrovascular disease was also doubled.
However, the pursuit is not demanding, not too harsh, it should be a pursuit that can be achieved through hard work, rather than a borderless pursuit, it should change what can be changed and accept what cannot be changed.