Health

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長壽村的通關密語

  • 主食要多於肉
  • 菜要多於肉

Inflammation

How To Fight Inflammation? Ginger And Other Foods That Can Cure Inflammation!

易發炎食物 Foods that worsen inflammation

  • Gluten. Gluten is hard to digest; it can cause intestinal and digestive problems. Gluten is often used as a binder or thickener in foods. Read labels on: bread, cakes, candy, cereal, cookies, croutons, deli meats, flour, pasta, pastries, salad dressings, sauces, soups, soy sauce.
  • Dairy
  • Corn. About 90% of corn in the US is GMOs; they can suppress the the immune system and promote inflammation.
  • Soy. About 93% of soy grown in the US is GMed. Soy is high in goitrogens, compounds that can suppress thyroid function. Soy also contains anti-nutrients such as phytates and oxalates, which interfere with digestion and disrupt the endocrine system.
  • Peanut
  • Caffeine. Caffeine propels the stomach to release its contents prematurely, injecting undigested food into the small intestine.
  • Alcohol
  • Citrus foods
  • Feedlot animal products
  • Sugar
  • Artificial or processed foods
  • Eggs. Eggs are a top allergen in N America and can be difficult to digest.
  • Nightshade vegetables (tomatoes, eggplant, peppers). Nightshade foods may also leach calcium from bones and redistribute it to place where it shouldn't be.

See also

抗發炎食物 Anti-inflammation

  • Allium (蒜,蔥) vegetables
  • Apple cider vinegar
  • Basil
  • Berry (eg 蔓越莓 cranberry, 覆盆子/山莓 raspberry)
  • Bone broth
  • Coconut oil and extra virgin olive oil
  • Dark leafy greens
  • Dill
  • Fennel 茴香
  • Fish, Fish oil (omega-3, EPA, DHA)
  • Ginger
  • Gluten-free grains: quinoa, brown rice. Quinoa is a complete plant-based source of protein. It's also a rich source of magnesium, a relaxant mineral that reduces inflammation and contains vitamin E.
  • Natural sweeteners like raw honey, maple syrup.
  • Nuts and seeds.
  • Pineapple
  • Root vegetables. Carrots, sweet potatoes, parsnips, turnips, celery root, beets.
  • Sustainable organic meat. Lamb, chicken and turkey. They are high in protein, which is essential for healing and repairing inflammation. They are also rich in B vitamins, particularly B12 - a key nutrient for the nervous system.
  • Turmeric
  • Winter squashes

Vegan Plan

  1. Consume plenty of fruits and vegetables. Eliminate nightshades from the diet as well as corn.
  2. Eat enough plant-based protein such as quinoa, hemp seeds and chia seeds.
  3. Boost omega-3 intake
  4. Avoid soy products
  5. Avoid processed vegan meat or dairy substitutes
  6. Select gluten-free grains

Mediterranean Plan

  1. Consume plenty of fruits and vegetables
  2. Limit gluten-free grains
  3. Eat healthy sources of fat
  4. Skip the red wine

Paleo Plan

  1. Consume few animal products, particularly red meat
  2. Buy organic, pasture-raised animal products
  3. Eat plenty of fruits and vegetables
  4. Be mindful of egg consumption
  5. Include gluten-free pseudograins

Heart rate (HR)

Interval between successive home blood pressure readings

Heart

心痛 Heartburn

心律失常 Arrhythmia

心房 Atrium, 心室 Ventricle, 大動脈 Aorta, 腔靜脈 vena cava

  • 心房 Atrium (in): one of the two spaces at the top part of the heart that receive blood from the veins and push it down into the ventricles (= lower spaces)
  • 心室 Ventricle (out): either of two small, hollow spaces, one in each side of the heart, that force blood into the tubes leading from the heart to the other parts of the body
  • 大動脈，主動脈 Aorta (out): the main artery (thick tube carrying blood from the heart) that takes blood to the other parts of the body
  • 腔靜脈 vena cava (in): one of the two very large veins through which blood returns to the heart, one from the upper body and head and one from all of the body below the chest

http://clipart-library.com/clipart/Lid5ARB7T.htm

Statins, 橫紋肌溶解症

降血脂藥 引發肌肉病變

飲食

飲食「三多三少」 心臟更健康

Vitamin deficiency

代謝症候群, 三高

高血壓、高血脂(膽固醇, 三酸甘油酯)和高血糖

http://health99.hpa.gov.tw/Article/ArticleDetail.aspx?TopIcNo=789&DS=1-life

血糖 glycemia, 糖尿病 diabetes

血脂 blood lipids

https://zh.wikipedia.org/wiki/%E8%A1%80%E8%84%82

Suggestion: 洋蔥蕃茄炒蛋 ＋ 芹菜 + 燕麥片/糙米 ＋ 黑木耳/菇類 ＋ 蘋果 橘子 lemon + Seaweed + Ginger + Onion + green onion + pepper, salmon, bean, Olive oil, Tofu, 綠豆薏仁湯

脂肪酸 Fatty acids

  • Saturated fatty acids
  • Unsaturated fatty acids
    • Monounsaturated fat
    • Polyunsaturated fat
      • Omega-3
      • Omega-6
    • Trans fats

Bad carbs

  • Cereals (there are exceptions but they are few)
  • White rice
  • Pasta
  • Breads (there are exceptions but they are few)
  • Cookies
  • Pastries
  • Snack foods
  • Sodas
  • Juice drinks
  • Crackers

膽固醇

三酸甘油酯/甘油三酯 Triglyceride/TG

Unused dietary calories become triglycerides that circulate in your bloodstream and negatively affect your blood cholesterol.

Triglyceride-Friendly Meals from WebMD.

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: 精製醣類(cake, cookie, donut) 澱粉食物(drink) 油 (chips, cake) cheese, ice cream, creamy latte 吃太多！這些吃太多以後會被轉成三酸甘油酯.

Sweet food/drink, 太多碳水化合物 -> 葡萄糖glucose -> 胰島素insulin -> 脂訪 -> 膽固醇. 細胞產生抗胰島素->發炎->動脈硬化.

甘油三酯, 甘油三酯偏高. 采血前2～3天尽可能少食含脂质的食物，空腹12小时抽血，以排除和减少饮食的影响.

Oil

How to choose oils

血壓 (BP)

  • 早晨起床後20分鐘再測 此時迷走神經不再處於抑制狀態.
  • Systolic pressure 收縮壓: measures the pressure in the arteries when the heart beats (when the heart muscle contracts). Older people tend to have higher systolic.
  • Diastolic pressure 舒張壓: measure the pressure in the arteries between heartbeats (when the heart muscle is resting between beats and refilling with blood). Younger people tend to have higher diastolic.
  • Systolic <= 120 and diastolic <= 80. Another standard is Systolic <= 140 & diastolic <= 90. Age over 80 can have 150 for systolic. For 腎臟病 糖尿病 中風 病人 the standard is 130 & 80.
  • 冬天血壓較高
  • Understanding blood pressure readings from heart.org. Typically systolic reading is more important.
  • 6大類治療藥物 有效控制血壓 人體的血壓晚上約下降20%左右，清晨時血壓最高，以致上午6點到10點是出血性腦中風好發的時段。
  • 一天中血压的变化 and 一天中血压波动曲线图
  • How to Lower Diastolic Pressure

血液循環

心臟 -> 大動脈 -> 小動脈 -> 毛細管 -> 小靜脈 -> 大靜脈 -> 心臟

高血壓症狀

  • 頭暈
  • 頭痛
  • 心悸 失眠
  • 注意力不集中 記憶力減退
  • 肢體麻木
  • 出血

舒張壓高的症狀有哪些

Vitamin 微量元素

  • 鉀: 柑橘 蘋果 黑豆 菠菜 紅棗 葡萄 花椰菜 魚 瘦肉
  • 鎂: 乾豆 莧菜 桂圓 豆芽
  • 碘: 海帶 紫菜
  • 鋅: 瘦牛肉 瘦豬肉 黃魚 花生

降低高血壓 Food help to lower blood pressure

Eating too much salt makes the body retain more water, which raises blood pressure and can affect the heart, blood vessels, brain and kidneys.

北極愛基斯摩人與太平洋土著 很少吃鹽 幾乎找不到高血壓病人.

  • 增加負離子
  • 綠豆湯 利尿 排鈉
  • skim milk
  • spinach
  • sunflower seed
  • beans
  • baked potato
  • banana
  • soybeans
  • dark chocolate

See also 天然食物降壓17招.

  • 芹菜. 芹菜香乾絲.芹菜紅棗湯.
  • 山楂芹菜菊花粥
  • 蕈類（香菇、黑木耳） 黑木耳有兩個作用，其中一個是使血不粘稠。黑木耳燉豬肉.
  • 海帶. 海帶+芹菜+白蘿蔔. 海帶+冬瓜.
  • 薯類
  • 洋蔥
  • 大蒜 (先把它切成片，一片一片的薄片放在空氣裡15分鐘， 它跟氧氣結合以後產生大蒜素。大蒜本身不抗癌，大蒜素才抗癌) 大蒜中所含的殺菌物質遇熱時，會很快失去作用，所以大蒜宜生食. 食用大蒜最好搗碎成泥，而不是用刀切成細末，這樣效果會打折。
  • 蘋果
  • 番茄 (番茄炒雞蛋最值錢了。還有蕃茄湯，或番茄雞蛋湯也是好的。生吃番茄不抗癌)
  • 胡蘿蔔汁.
  • 蜂蜜水.
  • 醋 (apple cider vinegar, 15ml per day)
  • 香蕉 (鉀)
  • 牛奶 （鈣）
  • 全榖類
  • 茶
  • 黑巧克力
  • 菠菜 (鉀)
  • 綠豆 黃豆 (鉀)
  • 瓜果類
  • 葡萄柚削皮

Book Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks--Without Prescription Drugs

  • Lose 5 pounds
  • cut the salt
  • eat banana
  • eat spinach
  • eat yogurt
  • eat soy
  • eat dark chocolate
  • drink red wine
  • take supplement
  • exercise

And 健康飲食降低高血壓

按摩 降血壓

非常有效的快速降压操

百會穴 太陽穴 人迎穴 膻中穴 心經 合谷穴/虎口 勞宮穴 腎區 足三里 三陰交 湧泉穴 曲池穴,降壓溝,­陽陵泉

緩和緊張

How to Survive a Heart Attack when Alone

http://www.wikihow.com/Survive-a-Heart-Attack-when-Alone

Seasonal variation in blood pressure

眩暈

先看神經內科或耳鼻喉科

神經內科有簡單的測試

頸部血管或交感神經在肌肉中間 壓力大會造成肌肉太緊繃(或骨刺) 血管或交感神經被壓縮 頭部會有眩暈

耳石(otolith)症 Vertigo

大部分的人是周邊型的眩暈; 半規管的耳石脫落症.

天旋地轉之耳石症--淺談良性陣發性姿勢性眩暈

(內耳)耳石復位術 (canalith repositioning procedure),

甲狀腺異常

Canker Sores

http://www.health.com/oral-health/how-to-get-rid-canker-sores

  • Folate: Beans, spinach, broccoli
  • Iron and vitamin B12: Tuna, eggs

血小板低下症 Thrombocytopenia

普林/purine

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。 30-60 minutes 立即發作.

如何預防：

  1. 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。
  2. 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。
  3. 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。
  4. 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。)
  5. 補充維他命C (500 x 3 mg). 幫助尿液變鹼性, 尿酸融解. See webmd.com.

如何自我照護：

  1. 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。
  2. 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。
  3. 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。
  4. 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。
  5. 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。
  6. 要選擇底部有良好襯墊的鞋子。

低普林飲食 Low purine diet

尿路結石

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。

Vitamins

Vitamin B1

Vitamin B2

Vitamin B3 (Niacin)

Vitamin B9 (Folate)

Vitamin B12

Vitamin C

  • Green, red, .. peppers
  • Guavas
  • Dark green leafy vegetables (kale)
  • Kiwi
  • Broccoli
  • Berry
  • Citrus fruits
  • Cooked tomato
  • Peas
  • Papaya

Vitamin D

魚肝裡有Vitamin A & D. Vitamin E 非常少.

魚油與魚肝油事不一樣的. 魚油沒有 Vitamin E. 魚油有多元不飽和 EPA and DHA.

Vitamin E

  • Dark green leafy (cooked spinach)
  • Nuts
  • Sunflower seeds
  • Avocados
  • Shellfish (Shrimp)
  • Fish
  • Plant oils
  • Broccoli (Cooked)
  • Squash & Pumpkin
  • Fruits (Kiwi)

Vitamin C 是 Vitamin E 的好朋友 因為Vitamin E 在酸性的環境下 (Vitamin C can provide it) 比較穩定. Vitamin C & E 怕高溫 所以要低溫烹調.

钾Potassium

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.

Chipotle.png Chipotle2.png

鎂 Magnesium

  • https://zh.wikipedia.org/zh-tw/%E9%95%81
  • 鎂是構成骨骼的主要成分，是人體不可缺少的礦物質元素之一。它能輔助鈣和鉀的吸收。它具有預防心臟病、糖尿病、夜尿症、降低膽固醇的作用。
  • 缺乏鎂會使神經受到干擾，引致暴躁及緊張，並且會肌肉震顫及絞痛、心律不整、心悸、低血糖、虛弱、疲倦、神經過敏、手腳顫抖等。而酒精、利尿劑、高量的維生素D及鋅，均會增加身體對鎂的需求。
  • Dark Leafy Greens (Raw Spinach)
  • Nuts and Seeds (Squash and Pumpkin Seeds)
  • Fish (Mackerel)
  • Beans and Lentils (Soy Beans)
  • Whole Grains (Brown Rice)
  • Avocados
  • Low-Fat Dairy (Plain Non Fat Yogurt)
  • Bananas
  • Dried Fruit (Figs)
  • Dark Chocolate

磷 Phosphorum

  • https://zh.wikipedia.org/wiki/%E7%A3%B7
  • 磷能保持人體內代謝平衡 它參與體內的酸鹼平衡的調節，參與體內脂肪的代謝。
  • 磷過多將導致高磷血症，使血液中血鈣降低導致骨質疏鬆, 增加心血管疾病 腫瘤風險 提早老化.
  • 漢堡(組合肉) 貢丸 等加工食品 以增加保水度 風味 色澤
  • 腎臟病者 無法將磷排出體外 導致高血磷症 衍生出一系列併發症.

硒 selenium

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

葵花油 sunflower oil

225F - 440F

苦茶油 Camellia Oil

食用油冒煙點 smoke point

油菜籽 canola oil

225F

Peanut oil

320F

Coconut oil

亞麻子油 flaxseed oil

Gallbladder

Bile made in your liver, helps you digest fats and certain vitamins.

Sugar limit

http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Sugar-101_UCM_306024_Article.jsp#mainContent

  • 6 teaspoons or 25 grams (100 calories) for women
  • 9 teaspoons or 36 grams (150 calories) for men

腦

The human brain is nearly 60 percent fat.

膠質母細胞瘤 Glioblastoma (GBM)

John McCain Has Been Diagnosed With Glioblastoma. What Is That? How are they caused? What are the symptoms? What is the typical prognosis? It is a type of glioma (神經膠質瘤), a brain or spinal tumor that arises from glial cells. Glioblastoma makes up about half of all malignant (cancerous) brain tumors and affects around five people out of 100,000 per year.

偏頭痛

痛的時間是>4小時以上 痛得沒有辦法工作.

五種不要吃的食物

  • Cheese 起士
  • Chocolate
  • Tomato
  • Tangerine 柑橘
  • Milk

補腦益智

  • 南瓜核桃增加注意力 omega-3, 補充疲勞, 消除神經衰弱
  • 黃豆杏仁增加多巴胺 增加快樂感
  • 魚(卵磷脂)海帶(卵磷脂, 亞油酸)健腦

遠離胃病

  • 牛奶
  • 粥
  • 湯
  • 南瓜
  • 菠菜
  • 高麗菜

養肝

  • 蛋白質
  • 糖
  • 維生素 A B E
  • 綠色食物

Eye diseases

高度近視與視網膜剝離

高度近視(high myopia) & 保養

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(cornea)及晶狀體(lens)過濾掉，但藍光卻可穿透眼球直達視網膜(retina)及黃斑(macular)，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
  • 黃斑部病變 銀髮族視力殺手

Over the counter vitamins

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）.

眼睛雷射

近視「眼睛雷射」醫生沒告訴你的真相？！健康2.0

散瞳眼底檢查 Pupil dilate and fundus exam

散瞳眼底檢查須知

保健

Eye glasses prescription

過敏

過敏病患 少吃寒性蔬果

頭髮

12種天然方法幫助頭髮健康

Skin

Collagen 膠原蛋白

濕疹 Eczema

Home Remedies For Cracked Heels

Anti wrinkle

  • Berries
  • Dark green, red, and yellow vegetables
  • Spices
  • Green tea
  • Nuts
  • Fish

http://e-paper.epochtimes.com/WashingtonDC/20170421_1130E/170_EPB_20170420_30_K_1.jpg.html

瘢瘤 Keloid scar

骨頭, 脊椎

膝關節 內側皺壁

Core 核心運動/核心肌群訓練

韌帶 (Ligament) vs 肌腱 (Tendon)

Ligament connects bone to bone while tendon connects muscle to bone. See this picture or this.

Tendon ligament diagram.png

阿基里斯腱(Achilles tendon)斷裂

腳筋斷了…冰敷固定速就醫

Arthritis

退化性關節炎/骨性關節炎 OA/Osteoarthritis

類風濕性關節炎 RA/rheumatoid arthritis

骨刺 Osteophyte/Bone spur

椎間盤突出

腕隧道症候群 CTS

Carpal Tunnel Syndrome

手麻！每天4動作，解決神經壓迫

五十肩 Frozen Shoulder

沾黏性肩關節囊炎

Spine exercise

髖關節 vs 坐骨神經

足底筋膜炎

肌腱鈣化

防肌腱鈣化 多做伸展運動

低頭滑手機 超傷頸椎

假設頭顱是 5 Kg. 滑手機如何損害我們的脊椎

  • 0度, 頸椎受力變成 5 Kg
  • 15度, 頸椎受力變成 12 Kg
  • 30度, 頸椎受力變成 18 Kg
  • 45度, 頸椎受力變成 23 Kg
  • 60度, 頸椎受力變成 27 Kg

手機上方高度約與鼻子同高。

肩頸痠痛 緊繃 缺乏血液循環 發炎 頸椎鈣化

牙科醫生也是高危險族

Back pain

How to Relieve Lower Back Pain Effectively

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

腎臟病

補充維他命要小心

腎臟病補充維他命要小心

香蕉勿過度攝取

香蕉富含鉀離子及糖份，建議若有腎臟及糖尿病患者，避免過度攝取

蛋白質 遠離「三高」和洗腎

一張圖吃對蛋白質 遠離「三高」和洗腎.

大部分第二型糖尿病患者，通常會被建議攝取多一點蛋白質，以增加胰島素分泌，有助調節血糖，然而一旦攝取過量，特別是動物性蛋白將被轉換為含氮廢物，須經腎臟排出體外，容易增加腎臟負擔，可能導致腎衰竭。

植物性蛋白因油脂少，比動物性蛋白佳，例如綠色花椰菜、菠菜、玉米、馬鈴薯、豌豆、南瓜等，都是好選擇。

食物脹氣,放屁

  • 紅籮蔔
  • 蘋果
  • 黑莓
  • 十字科蔬菜
  • 芒果

Lose weight 減肥

生酮飲食 Ketogenic diet

尼雅運動

  • 宋晏仁 終生瘦用211全平衡瘦身法 Nia
  • https://health.udn.com/health/story/6001/2741746 進食順序先喝水、肉、菜、飯，最後再吃水果，健康餐盤中蔬菜占比50％、蛋白質和全穀類各占25％，水果餐後再吃，如此一餐熱量不過600卡.

減肥手術

Bariatric surgery

無氧運動與有氧運動的區別

無氧運動有哪些好處無氧運動

Walking

Poop

You Won't Believe These 10 Foods Secretly Make You Poop More!

Prunes, Kiwi, Flax seeds, Oranges, Oatmeal, Pop corns, Beans, Apples, Yogurt, Coffee.

Senior Health

多吃柑橘類水果 降低失智風險

Dementia 失智症

約3%的人口在65到74歲之間得到失智症，另外19%的人口則在75到84歲之間，而將近一半的人口 超過85歲得到失智症

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

Athelete foot

失眠

褪黑激素 Melatonin

褪黑素可以用來幫助入睡和治療睡眠障礙

瞑想的極致

讓自己的內心不起波瀾 Live a tranquil life

How to Survive Overthinking

http://www.wikihow.com/Survive-Overthinking

Focus on being in the present moment

I Insisted That I Can't Meditate. Then I Changed My Mind

正念 Mindfulness

例如洗碗.

孫思邈養生十三法

http://itcadc.org/doc/itca_taichi_library_exercise.pdf

喝茶的注意事項

飯後不宜

  • 喝茶: wait 1 hour
  • 吃水果: wait 1 hour
  • 散步: wait 30 minutes
  • 刷牙: wait 30 minutes

茶有六色 各具不同養生功效

https://1drv.ms/i/s!Am92ICmSSQXujH5qXPdE0wa44kYY

草酸,腎結石

無糖茶當水喝 腎結石機率更高

常見的高草酸食物還包括巧克力、菠菜、核果與可樂，不宜過量攝取；吃太鹹，會增加尿液中的鈣含量，增加草酸鈣與磷酸鈣結石形成的風險。愛吃肉或愛吃高普林食物，如內臟、肉湯、海鮮、菇類等，也會增加尿中鈣與尿酸的排出量，增加腎結石發生機率。

預防腎結石，每日喝足量白開水是首要之務；飲食宜低鈉、低蛋白、低普林、低草酸；可增加點檸檬、柳橙的攝取量，檸檬酸會與鈣結合、減少尿中鈣離子濃度，也會與草酸鈣結晶結合，避免在體內形成結石。

茶鹼

喝茶也會醉… 茶鹼搞鬼

咖啡

喝咖啡的注意事項

哪些人不宜喝咖啡

  • 每日最多只能喝下400毫克咖啡因 ~ 3 cups 沖濾咖啡 (七大速效提神法)。
  • 患高血压、冠心病、动脉硬化等疾病：长期或大量饮用咖啡，可引起心血管疾病。
  • 老年妇女：咖啡会减少钙质、引起骨质疏松。妇女绝经后，每天需要加十倍的钙量。因此記得要多運動、補充鈣質食物如小魚乾、牛奶、綠色蔬菜、乳酪或鈣片等以免鈣質流失。
  • 胃病患者：喝咖啡过量可引起胃病恶化。
  • 孕妇：饮过量咖啡，可导致胎儿畸形或流产。另外咖啡因會興奮兒童中樞神經系統、干擾兒童的記憶，因此兒童不要喝比較好。
  • 维生素B缺乏者：生素B1可保持神经系统的平衡和稳定，而咖啡对其有破坏作用。维生素B群是维持肌肤光泽重要营养素。
  • 癌症患者：饮用过量的咖啡对正常人有致癌的危险。
  • 喝茶和咖啡會影響鐵質吸收？

最好是飯後20分鐘左右再飲用會較好。 避免在睡前3~5小時飲用。 咖啡的提神效果可維持5到6小時。

如果飯前或飯後1小時喝，則會降低人體對鐵質的吸收能力.

肉類 魚貝類 有些蔬菜(紅莧菜 紫菜) 豆類(紅豆 綠豆 黃豆 豆干 芝麻 腰果 菱角) 含鐵. 補充維他命C可以提高鐵質吸收.

鐵蛋白正常值 20~291 ug/L.

Health

補腎瀉熱的鹽

https://1drv.ms/i/s!Am92ICmSSQXujH1lKsDRQS0WGg8M

蜂蜜 Honey

10 Proven Manuka Honey Uses & Benefits

  1. Acid Reflux
  2. Acne and Eczema
  3. Staph Infections
  4. Burns, Wounds & Ulcers
  5. Tooth Decay & Gingivitis
  6. intestinal inflammation and pain
  7. Sore Throats and Immunity
  8. Allergies and Sinusitis
  9. boosts energy
  10. Improves Sleep

洛神花 玫瑰茄 Hibiscus sabdariffa

含有

  • 類黃酮青素 flavonoids
  • 兒茶酸 protocatechuic acid
  • 花青素 anthocyanidins
  • 異黃酮青素 isoflavonoids

功能

  • 清熱解渴
  • 降血壓 減緩血管硬化
  • 去油酯 降血脂肪
  • 增強胃功能
  • 抗發炎

每天不超過200 cc. 100g 洛神花 + 1000 cc 水.

抗氧化勝過綠茶 洛神花茶媲美藥物的功效是這個

Chocolate

Health

草酸

https://en.m.wikipedia.org/wiki/Oxalic_acid

竹筍富含草酸 不宜搭配豆腐同食 以免形成草酸鈣 草酸鈣過多形成結石.

Detox

Instant Noodle

http://www.lifehack.org/446729/this-is-what-will-happen-inside-your-stomach-when-you-eat-instant-noodles

鍋子

https://youtu.be/7dqOaOI1d8Q

Nonstick pan, Teflon, Ceramic (teflon-free)

You Need a Nonstick Pan, But It Doesn't Need to Be Expensive

不銹鋼保温杯

304 or 18/8 (18 是鉻含量,8 是鎳含量) 鎳含量較高較不會受酸性物質腐蝕。

珐瑯鑄鐵鍋 Enameled Cast Iron

How To Clean Burnt Pots & Scorched Pans

http://www.apartmenttherapy.com/how-to-clean-burnt-pots-scorched-pans-140547

Induction ranges/cooktop

Electric range

Anodized Aluminum Cookware

Cook meat

真空低温烹调法/舒肥法 Sous Vide

https://en.wikipedia.org/wiki/Sous-vide

Fingers and Health

Brain tumor

cancer.net and statistics.

Foods to increase circulaion

If You’ve Included These 8 Foods In Your Diet, You’re Having Good Circulation

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.

Looking for a doctor

Genes

Most notable genes present in the human genome

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

Tumor suppressor gene

Oncogene

Oncogenes are genes that promote cell growth and reproduction.

COSMIC/Catalogue of somatic mutations in cancer

Genes in news

健康2.0世紀論壇

《防癌保胃戰》

保險

老人醫療保險/紅藍卡 Medicare

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