Revision as of 13:39, 16 March 2016

長壽村的通關密語

主食要多於肉
菜要多於肉

Heart rate (HR)

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

Interval between successive home blood pressure readings

1 minute apart
1 minute vs 10 sec
2 minutes
OMRON 785 device has a TruRead mode which will take 3 readings for 30 seconds, 60 seconds or 90 seconds intervals.

Vitamin deficiency

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

血壓 (BP)

Systolic 收縮壓: measures the pressure in the arteries when the heart beats (when the heart muscle contracts)
Diastolic 舒張壓: measure the pressure in the arteries between heartbeats (when the heart muscle is resting between beats and refilling with blood)
Systolic <= 120 and diastolic <= 80.
Understanding blood pressure readings from heart.org. 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

普林/purine

低普林（痛風 gout）飲食
腳趾關節腫痛
降低尿酸 (Uric acid) 偏高的方法 including 高嘌呤(普林)食物.
如何預防痛風及減輕症狀

一般常見的四種關節炎臨床表現如下：

退化性關節炎：好發生於年齡大於45歲以上，肥胖、關節過去曾因活動或運動而受傷的族群。常常發生於頸椎、腰椎、膝關節及髖關節。發生原因是關節內軟骨退化，長久下來磨損到軟骨下的骨頭，刺激骨頭異常增生而長出所謂的〝骨刺〞，進而可能壓迫神經，產生麻感或無力的現象。
類風濕性關節炎: 好發生於40歲到60歲之間，通常有家族遺傳性。常見於手腳小關節，兩側對稱發生，特徵是早上起床時，關節特別僵硬，需要活動三十分鐘，才會好轉。發生原因是自體免疫系統出問題，發作時小關節滑液膜發炎，關節內軟骨及骨頭組織受到破壞。
僵直性關節炎: 通常有遺傳性，常見於男性。約二十歲左右開始產生症狀，常見的臨床症狀為下背部疼痛，脊椎僵硬及運動受限。
痛風性關節炎: 病人因常攝取高普林飲食，長久下來，血中尿酸數值太高，產生痛風結晶，進而引發關節的發炎，好發的位置如大腳趾、踝關節、膝關節等。

如何預防：

保持理想的體重。體重過重會造成關節多餘的負擔，引發關節的不適。
養成每天適度運動的好習慣，因為運動可以增加關節滑液的流動，加強肌肉、肌腱等支持的結構，和關節囊的韌性，強化骨骼，增加體能等。
避免長時間維持同一姿勢(例如久站或久坐)。一般建議的時間是三十分鐘到四十分鐘起身活動一下筋骨，利用二到三分鐘的時間做一做各個關節舒展的柔軟體操，以避免肌肉僵硬疲勞。
保持均衡的飲食。尤其在罹患有痛風或高尿酸的病人，要避免含有高量普林的飲食(如動物內臟、海鮮、豆類食物及酒類等。)

如何自我照護：

當關節僅有疼痛現象，而無紅腫時，可用熱敷的方式。每次20-30分鐘，一天2-3次。
當關節有紅腫現象時，每小時冰敷10-15分鐘。冰敷可以改善發炎和疼痛的情況。
當關節出現紅腫熱痛的現象時，讓患部適度的休息，避免承擔重物。
早晨起床後有關節僵硬的現象時，可洗個溫水澡來舒緩關節。
平日運動的方式和強度需要向醫師諮詢。不同的關節炎有不同的運動方式。原則上應選擇對關節低衝擊性的運動，例如游泳、騎腳踏車。
要選擇底部有良好襯墊的鞋子。

低普林飲食 Low purine diet

钾Potassium

鉀的攝取

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.

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。

老花 Presbyopia

散光 Astigmatism

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）.

Collagen 膠原蛋白

骨頭, 脊椎

骨刺 Osteophyte/Bone spur

椎間盤突出

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

髖關節 vs 坐骨神經

Body

膽囊

大腸

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

結腸

Senior Health

Alzheimer's disease (AD) 阿兹海默病

Parkinson's Disease 帕金森氏症

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

Fingers and Health

http://www.lifehack.org/366048/how-touching-your-different-fingers-can-make-you-healthier

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

@@ Line 78: / Line 78: @@
 # 平日運動的方式和強度需要向醫師諮詢。不同的關節炎有不同的運動方式。原則上應選擇對關節低衝擊性的運動，例如游泳、騎腳踏車。
 # 要選擇底部有良好襯墊的鞋子。
+== 低普林飲食 Low purine diet ==
+* http://www.mmh.org.tw/nutrition/pdf/%E4%BD%8E%E6%99%AE%E6%9E%97%E9%A3%B2%E9%A3%9F%E5%8E%9F%E5%89%87_1010208.pdf
+* http://www.tmuh.org.tw/tmuh_web/Nutrition/pdf/Nutrition_16.pdf
+* http://www.drugs.com/cg/low-purine-diet.html
 = [https://zh.wikipedia.org/wiki/%E9%92%BE 钾Potassium] =

Health: Difference between revisions