Health

長壽村的通關密語

• 主食要多於肉
• 菜要多於肉

Heart rate

• American heart association
• Android apps such as 'Unique heart rate monitor'.

Vitamin deficiency

• http://www.lifehack.org/362746/signs-you-may-have-vitamin-deficiency-and-what-about

血壓

• Systolic <= 120 and diastolic <= 80.
• Understanding blood pressure readings. Typically systolic reading is more important.

降低高血壓 Food help to lower blood pressure

• skim milk
• spinach
• sunflower seed
• beans
• baked potato
• banana
• soybeans
• dark chocolate

See also 天然食物降壓17招.

• 芹菜
• 蕈類（香菇、黑木耳）
• 海帶
• 薯類
• 洋蔥
• 大蒜
• 蘋果
• 番茄
• 胡蘿蔔
• 香蕉
• 全榖類
• 茶
• 黑巧克力
• 菠菜
• 綠豆
• 瓜果類
• 葡萄柚削皮

And 健康飲食降低高血壓

普林/purine

• 低普林（痛風）飲食
• 降低尿酸偏高的方法

钾Potassiumm

CDC recommends everyone limit sodium intake to below 2,300 mg per day and that everyone should also get at least 4,700 mg of potassium a day to help balance their levels of sodium and potassium in the body. However, according to the Harvard School of Public Health, up to 70 percent of Americans belong to a high-risk group that needs to cut sodium intake even more. These groups include people over 40, African-Americans, people with hypertension or pre-hypertension and people with diabetes. Anyone in these categories should limit sodium intake to 1,500 milligrams per day. Even people who are not in these groups can benefit from limiting sodium intake to 1,500 milligrams a day, and there are no negative health consequences for doing so.

• One sweet potato packs a whopping 694 mg of potassium
• One quarter cup of tomato paste delivers 664 mg of this vital mineral
• Beet greens pack a hopping 644 mg of potassium per half cup
• Beans (include kidney and lima beans) with half a cup delivering nearly 600 mg
• Eight ounces of plain old non-fat yogurt contains 579 mg of potassium
• Canned or fresh, 3 ounces of clams pack 534 mg of potassium and have the highest concentration of vitamin B12 of any food
• Prunes delivering 530 mg per 3/4 cup. Eating more of these dried plums can help keep your bones strong too.
• Carrot juice packs over 500 mg in one 3/4 cup
• Meaty fish like halibut and tuna have nearly 500 mg of potassium per 3 ounce serving
• Half a cup of cooked soybeans (eg edamame) have nearly 500 mg of potassium.
• One medium banana does pack more than 400 mg
• Milk with 382 mg per cup for the non-fat or skim version
• 3/4 of a cup of orange juice delivers 355 mg of potassium.

See the following 2 cases to see how much calories and sodium we eat at Chipotle.

脂肪肝 （fatty liver disease, FLD)

脂肪肝在全世界範圍內都是發生在酗酒（即酒精性脂肪肝，常稱酒精肝）和肥胖（不管有沒有胰島素抵抗效應）人群的單一疾病。

嚴重者可能造成肝硬化和肝癌。

三酸甘油酯 Triglyceride

在人體內高三酸甘油酯含量與動脈硬化有關，加上高血壓會提高冠狀動脈性心臟病與中風的可能性。

有人建議通過帶氧運動和低醣類的食物來降低三酸甘油酯指數。

來源: 精製糖類(cake, cookie) 澱粉食物(drink) 吃太多！這些吃太多以後會被轉成三酸甘油酯.

Fat

反式脂肪 Trans fats or (hydrogenated fats) are actually unsaturated fats, but they can raise total and LDL (bad) cholesterol levels while also lowering HDL (good) cholesterol levels.

飽和脂肪 Saturated fats directly raise total and LDL (bad) cholesterol levels.

Omega-3 fatty acids: These include an “essential” fatty acid, which means it's critical for our health but cannot be manufactured by our bodies.

• https://en.wikipedia.org/wiki/Trans_fat
• https://en.wikipedia.org/wiki/Saturated_fat
• Fat Facts: Good Fats vs. Bad Fats
• http://www.webmd.com/heart-disease/news/20140320/dietary-fats-q-a
• http://www.webmd.com/cholesterol-management/features/truth-about-saturated-fats
• http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Saturated-Fats_UCM_301110_Article.jsp

How to choose oils

• http://www.wikihow.com/Choose-Healthy-Cooking-Oils
• http://www.wikihow.com/Choose-the-Right-Cooking-Oil
• http://liansin.lianan.com.tw/05_healthy_info.asp?sn=65&page=1 重新認識玄米油 (rice bran oil)

Eye diseases

• http://www.healthline.com/health/eye-health

老化性視網膜黃斑區病變 (AMD, Age-related Macular Degeneration )

葉黃素 from wikipedia.

• http://milong.myweb.hinet.net/lutein.htm
• 葉黃素 (Lutein) 就如同碳粉，如果影印機的碳粉沒有了它，就不能印出任何東西了
• 葉黃素能吸收藍光，抗氧化。紫外線一般能被眼角膜及晶狀體過濾掉，但藍光卻可穿透眼球直達視網膜及黃斑，而晶狀體和黃斑的葉黃素能過濾掉藍光，避免藍光對眼睛的損害。
• 葉黃素為一種天然存在於蔬果中的類胡蘿蔔素，如甘藍、菠菜、芥菜、深綠色花椰菜、玉米等蔬菜葉片中；奇異果、葡萄、柳橙汁、綠皮胡瓜、以及數種南瓜中，含有30﹪~50﹪的葉黃素。
• 葉黃素是一個很好的抗氧化劑，保護細胞避免受自由基的傷害。
• 葉黃素存在於人體的眼睛、皮膚、血清、子宮頸、腦部、心臟、胸部等，來維持這些部位的健康，尤其對眼睛特別重要。
• 但人體沒有辦法自己合成，必須要由食物中才可獲得。
• http://www.preservision.com/about-amd/about-amd-overview

Over the counter vitamins

• PreserVision from Bausch + Lomb.
• Ocuvite from Bausch + Lomb.

青光眼 Glaucoma

• 青光眼與高度近視為好兄弟
• 眼內有一透明清澈之液體叫"房水"。此水樣液不斷在眼睛內部流動。(圖)若此房水排流系統受阻,眼球內部之壓力就會上升而傷害到視神經。青光眼是導致失明的主要原因之一。
• 等到發現視力不良或視野縮小時，視神經往往已經受到嚴重的傷害。
• 醫師會測量眼壓、檢查眼底及視野,來診斷是否患有青光眼。Or using Retinal/fundus photography. See the Wikipedia website.
• 青光眼通常可用眼藥或口服藥(副作用)來控制。這些藥物可以降低眼壓,但是必須持續且按時使用才行。

白內障 Cataract

晶狀體/水晶體(crystalline lens)混濁稱為白內障。A cataract is a clouding of the lens in the eye leading to a decrease in vision.

白內障是因水晶體病變，導致視力模糊，甚至失明的眼疾。初期病徵為視力模糊、單眼看東西有雙重影像、對色彩的敏感度降低、畏光，或晚上看路燈或車頭燈等光源時，出現光暈的情況

我們的眼睛好比照相機，透過角膜和水晶體兩個鏡頭接收外界的光線，呈像於視網膜的眾多感光細胞上，再經由視神經將訊息上傳至大腦組合成影像，才能使我們“看見”這世界。而重要的鏡頭之一 ~ 水晶體，位於瞳孔內側，長得像一顆透明的MM巧克力，是由一層細胞組成的外囊，包著排列整齊的蛋白質纖維所構成的。它原本應該是 透明的，若因為老化或其他因素導致混濁、褐變或硬化，就會遮蔽視線而導致視力模糊，稱為白內障。

一般葉黃素不足，最常引起的就是老化性視網膜黃斑區病變（AMD，65歲以上喪失視力的主要原因）和白內障（60歲以上的老年人中約有95%以上的人發生白內障）.

骨頭, 脊椎

腕隧道症候群 CTS

Carpal Tunnel Syndrome

五十肩 Frozen Shoulder

沾黏性肩關節囊炎

Spine exercise

• University of Waterloo kinesiology professor Stuart McGill

大腸

大腸包括盲腸(cecum)、結腸(colon, main part)、直腸(rectum) 以及肛管(anus)

提升副交感神經(parasympathetic nerve/PN)方法

副交感神經的主要功能是使瞳孔縮小、心跳減慢、皮膚和內臟血管舒張、小支氣管收縮、胃腸蠕動加強、括約肌鬆弛、唾液和淚液分泌增多、男性生殖器的勃起等。

• 腹式呼吸 (10 minutes each day)
• 打太極拳等身心運動
• 接近植物、利用溫度、吃熱食、睡覺

Brain tumor

cancer.net and statistics.

Cancer

Different stage of cancer

See http://seer.cancer.gov/cgi-bin/glossary/glossary.pl

• In situ cancer is early cancer that is present only in the layer of cells in which it began.
• Localized cancer is cancer that is limited to the organ in which it began, without evidence of spread.
• Regional cancer is cancer that has spread beyond the original (primary) site to nearby lymph nodes or organs and tissues.
• Distant cancer is cancer that has spread from the primary site to distant organs or distant lymph nodes.
• Unstaged cancer is cancer for which there is not enough information to indicate a stage.

Genes

Most notable genes present in the human genome

https://en.wikipedia.org/wiki/List_of_human_genes

Oncogene

Oncogenes are genes that promote cell growth and reproduction.