No.224： Holidays Health ＂No Holidays＂ Nutrition experts send you four health guidelines.

Editor’s note:Good news! At the beginning of 2016, the family of "Knowledge Hall" ushered in a new nutrition "big coffee". Since today, Dr. Ma Guansheng, a professor in the Department of Nutrition and Food Hygiene of Peking University College of Public Health, has settled in the column of People’s Healthy Nutrition "Knowledge Hall" to explain those things in the field of nutrition. Welcome netizens to leave your nutrition puzzles and questions. We will interpret the topics of relatives from time to time and be a personal nutrition consultant around you.

Message from Dr. Ma:Nutrition and health need not only high, intensive and in-depth scientific research, but also long-term practice close to life. The People’s Network Health Channel has built this healthy bridge for me and the public, so that the theory and practice of nutrition can be transformed into each other on this platform. I hope that through my joint efforts with the People’s Network Health Channel, nutrition will be put on the ground, serving the people, making the public master more knowledge and skills of nutrition and health, and making health enter thousands of households.

Today is New Year’s Day, accompanied by a three-day small holiday. Presumably, everyone has already made various plans for themselves: sleeping in, watching movies, staying up late to catch plays, shopping, visiting relatives and friends, and treating people to dinner … Dr. Ma is here to remind everyone that whether it is leisure, entertainment, or treating people to dinner, health must not be on holiday! Dr. Ma gave four suggestions. Let’s have a healthy holiday.

1. Sufficient, but not too long

Usually, I am afraid of being blocked, being late, and being embarrassed by my boss. I have to get up early every day when I go to work. After the holiday, many people can’t wait to make up their usual sleep, so they sleep late until 11-12 noon, feeling that they have enough sleep, and the problem comes. They sleep too much during the day and are still too excited to sleep in the middle of the night. After a three-day holiday, I got into the habit of staying up late and getting up late. When I went to work, "Monday syndrome" began to be committed. It doesn’t matter if you sleep more during the holiday, but you should still follow the usual routine. It’s easier to change than to change back. It is enough for adults to sleep for 6-7 hours every day. Sleeping more is a waste of time.

Some people spend a long time watching TV, surfing the Internet, driving tractors, fighting landlords, etc., having fun, resulting in insufficient sleep. Lack of sleep will make human immunity decline, the ability to resist diseases and recover is low, it is easy to catch a cold, and it will aggravate other diseases or induce the onset of original diseases, such as cerebrovascular diseases and other diseases; Some also stay up late and play crazy with their parents, resulting in insufficient sleep. Children’s lack of sleep will not only affect their study, but also affect their growth and development.

2, sit less and move more, bask in the sun.

Watching TV for a long time, playing cards, rubbing hemp, etc. are all activities of "sitting more and moving less". They consume less energy, but they don’t eat less. After a few days, they can easily gain 3-4 kilograms. Therefore, even if you have a holiday, you should exercise more every day, and the forms can be diversified, such as going out for a walk, basking in the sun and bathing in the scenery of nature, which can make people feel comfortable and forget all the insults; Watching TV might as well walk and move; Just watch cards, and try to control your participation time to about 1 hour. Don’t sit for a long time, play cards, rub hemp and other entertainment projects, and don’t care too much about winning or losing. Emotional changes such as joy and sorrow are not good for cardiovascular health.

3. Variety and moderate quantity

Don’t eat and drink. During the holiday, when visiting relatives and friends, you must eat, drink and pay attention! Don’t let go of your belly to eat and drink, which is an important cause of other diseases such as intestines. We usually eat three meals a day and quantify them on time. The digestive system has formed a law that adapts to the eating behavior, and suddenly changes the eating behavior, eating too much food and drinking a lot of drinks in a short time, which is beyond the body’s ability to digest food. This will cause gastrointestinal dysfunction and increase weight.

Eat less greasy food. Eating too much greasy food will stay in the gastrointestinal tract and cannot be digested in time, which may lead to acute gastroenteritis, abdominal pain, abdominal distension, nausea, vomiting, diarrhea and other symptoms. After eating and drinking, you need a lot of digestive juice to digest food in a short time, which will increase the burden on the pancreas and increase the pressure in the duodenum, thus increasing the risk of acute pancreatitis or acute cholecystitis. In addition, eating and drinking will also increase the risk of acute heart attack.

Try not to eat out. Restaurants and restaurants often have a "oiling" procedure for processing hot dishes, that is, the prepared meat and vegetables are cooked in hot oil first, and then they are returned to the pot to add accessories and condiments to cook into dishes. This cooking process increases the oil content in the dishes. During the long vacation, cooking with family and friends at home not only increases friendship, but also makes safe and delicious meals, which is more beneficial to health.

During holidays, we should also follow the principle of food diversity, mainly light, and the intake of animal food should be moderate.

4, drinking, but not too much.

No banquet without wine, friends and relatives get together, and wine is indispensable. First of all, advocate for others, driving without drinking, drinking without driving; Secondly, don’t drink too much. Excessive drinking will cause damage to intestinal mucosa and liver function, thus affecting the digestion, absorption and operation of nutrients; Excessive drinking may also cause acute alcoholism, resulting in pancreatitis, resulting in insufficient pancreatic secretion, which in turn affects the absorption and utilization of protein, fat and fat-soluble vitamins; Excessive drinking will overload the liver and gallbladder, accelerate the metabolism of liver cells, increase bile secretion, cause liver function damage and induce cholecystitis. After drinking a lot of alcohol at one time, fat increase and metabolic disorder in the liver can still be observed within a few days.

In short, the festive atmosphere is important, and health is also very important. Eating and drinking, overeating and feasting is naturally a festive atmosphere. However, the damaged health can’t be recovered in three days. It is necessary to celebrate the festival, to be healthy, and to muddle through and cherish it.

The author introduces:Ma Guansheng, Ph.D., Professor of Department of Nutrition and Food Hygiene, Peking University College of Public Health, Doctoral Supervisor, Chief Science Communication Expert of China Association for Science and Technology,Engaged in nutrition and health research for 27 years. She is currently a member of the National Food and Nutrition Advisory Committee, a woman from the State Council.Work for childrenThe Committee is an expert on women and children, a member of the National Expert Committee on Nutrition Improvement Plan for Rural Compulsory Education Students, the leader of the expert group on the pilot project of children’s nutrition improvement in poverty-stricken areas, and the vice chairman of China Nutrition Society. In 2013, he was awarded the "Person of the Year in Science Communication" by the first Science Communicator Awards Ceremony in 2012, the "Top Ten Person of the Year in Healthy China in 2012" by the People’s Daily Health Times newspaper, and the first prize of the China Nutrition Society in 2008-2010.