Health Guide for the Public: Series of Lectures on Ten Major Health Topics

Author: Liang Ping Compiler/Nationality:
Publisher:
Publishing Time: 2003-01-01
Features: Psychological imbalance can lead to many diseases. According to the latest research findings, psychological imbalance primarily induces three major categories of diseases. It induces acute myocardial infarction, secondly it induces cancer, and thirdly it induces hyperthyroidism and various neurotic disorders. According to the 2000 report by the World Health Organization, 17 million people die from cardiovascular diseases each year. Therefore, the entire global health community is paying attention to cardiovascular diseases. Wherever there are arteries in the body, atherosclerosis can occur. This disease is truly terrifying to talk about. Currently, China has entered a high-incidence period of myocardial infarction. With the rapid economic development of China, people's work pressure has been increasing, and various degrees of psychological imbalance have become more frequent. Myocardial infarction is not uncommon among people in their 30s and 40s, accounting for one-fifth of all hospitalized patients with myocardial infarction. Myocardial infarction is a type of coronary heart disease, but more than half of the people who suffer a myocardial infarction have no prior symptoms and are completely unprepared. Currently, out of every 100 patients with myocardial infarction, 40 to 45 die before reaching the hospital due to lack of timely rescue. Among those successfully resuscitated in the hospital, 14 die within a week. The survival rate currently referred to as "rescue success" actually refers to successful resuscitation in the hospital, but less than half of the patients actually survive and are discharged. Even those who escape myocardial infarction often develop chronic heart failure 10 to 15 years later. The survival rate for chronic heart failure is less than half, with men surviving less than 20% and women surviving around 50%. Of course, once this disease occurs, it is very troublesome. So, what is the cause of this disease? Many people now know that it is due to lack of exercise and a high-fat diet. However, people often neglect that another key issue that induces this disease is psychological imbalance. The whole world is now finding ways to reduce the incidence of this disease. Prevention is better than cure, and the best way to start is with psychological balance. As everyone knows, the world-renowned literary masterpiece Wuthering Heights is filled with various diseases caused by psychological imbalance. Now, let me tell you about it. The protagonist, Heathcliff, leaves angrily after believing that his childhood friend Catherine has abandoned him. In reality, Catherine, who has fallen in love with Heathcliff, is deeply hurt and feels extremely guilty. As a result, she becomes mentally unstable and physically ill. Three years later, Heathcliff returns, having become wealthy. Catherine is torn between loving Heathcliff and loving Edgar Linton, who has become her husband. Under immense pressure, her mental state collapses, leading to a nervous breakdown. The vengeful Heathcliff continues to emotionally torment Catherine, further deteriorating her health, and she eventually dies in childbirth, becoming a victim of psychological torment. At this point, Heathcliff's psychological balance is severely disrupted, and he is unable to fulfill his long-held wish to be with Catherine. He locks himself in a dark room and, four days later, a servant enters the room and finds his dead body. Heathcliff's life was taken by a severe myocardial infarction induced by psychological imbalance.
The causes of cancer are numerous, but recent scientific experiments have confirmed that psychological imbalance is a strong promoter of cancer. What is cancer? The human body is composed of approximately 10 trillion cells, each containing a complete set of genes with the ability to grow and divide. Therefore, any of these cells can potentially become cancerous. However, the human body has a strict cell control mechanism. Occasionally, the complex monitoring process of cells may malfunction, causing them to grow abnormally. If uncontrolled cell division continues, it eventually forms malignant tumors. Tumor cells grow and divide rapidly, producing new tissue that invades and destroys surrounding healthy tissue, which is cancer. Cancer is terrifying to many people, as it means excruciating pain, so people avoid it at all costs. Recent studies have shown that cancer is closely related to psychological imbalance. Women with depression are more likely to develop cancer, and losing loved ones and modern societal pressures are also important reasons for developing cancer. I know a female professor from a university named Wang, who is 68 years old and excels in scientific research and teaching. Last year, I met her at a research summary meeting, where I noticed she was coughing frequently, sometimes even interrupting her speech with coughs. Concerned, I asked how long she had been coughing. She replied, "It has been two or three months. I've also coughed in the past few springs, but this year it's been particularly long and hasn't improved. I've taken various cough suppressants, but they haven't worked." I suggested she get a chest X-ray as soon as possible. She said, "I've thought about it a few times, but I've been too busy with work to find the time. I'll definitely go for it this time." Two weeks later, she had a chest X-ray, which diagnosed lung cancer. She immediately underwent open-heart surgery, but the cancer had already spread widely, so they had to close the chest and start chemotherapy. Once, she told me that the disease was caused by stress: a leader at her workplace took credit for her research achievements and withheld her spot for an overseas trip. She was constantly unhappy and started smoking. Soon after, she began coughing, and eventually, this female professor passed away from cancer pain.
Psychological imbalance can also lead to severe nervous system disorders, causing various neurotic disorders, including neurasthenia, hysteria, and obsessive-compulsive disorder. In severe cases, it can even cause mental confusion and behavioral abnormalities. Endocrinologists warn people that excessive stress and long-term anxiety, which cause psychological imbalance, are important factors in inducing hyperthyroidism. People should not become overly psychologically imbalanced over issues like exams, going abroad, promotions, or career advancements, as this can lead to many diseases. One should maintain a more optimistic outlook.
Climbing stairs has become a popular form of fitness in modern urban areas. It is a combination of exercise and daily life, with simple movements that are easy to implement and adjustable intensity. For this reason, it is highly favored by people living in high-rise buildings in big cities. According to Time magazine in the United States, climbing stairs has become one of the fastest-growing fitness activities in recent years, with approximately 4 million people participating. Since 1988, participation has increased by at least 40%, including both energetic young people and older, less physically fit adults. It is estimated that if one climbs 6 floors at a moderate pace, stepping on 90 to 100 steps of 16 to 20 cm in height in one breath, and does so in 1 minute, the physical load is equivalent to walking 500 meters on flat ground, and the intensity on the heart is comparable to running 200 meters at a moderate pace. If one climbs stairs up and down 4 to 6 times a day, it is equivalent to running 1,200 to 1,500 meters in terms of exercise intensity. If this exercise is practiced consistently, it can not only invigorate the spirit but also yield significant results. During the process of climbing stairs, the waist and back and lower limbs are constantly active, which not only develops the tension of the muscles and ligaments in these areas but also improves joint function. It also enhances cardiopulmonary function and has a good effect in preventing elderly osteoporosis and muscle atrophy.
According to measurements, a person consumes 418 kJ of energy while sitting still per hour, while climbing stairs quickly consumes 4,180 kJ, which is 10 times that of sitting still. Climbing down consumes less energy, at 1,254 kJ per hour, which is also equivalent to moderate-intensity exercise. Therefore, climbing stairs is very beneficial for preventing and treating obesity. Tests show that an overweight person living on the third floor, if they climb stairs up and down 5 to 6 times a day, can lose 3 kg in weight over a year.
As people age, their exercise volume tends to decrease. Climbing stairs regularly can increase blood flow to the coronary arteries, helping to prevent coronary heart disease. There are various forms of climbing stairs for fitness, generally including walking, running, multi-level jumping, and skipping. Exercisers can choose appropriate methods and intensities based on their physical condition and environment.
Precautions for climbing stairs for fitness:
1. Climbing stairs is a relatively intense aerobic exercise, so participants must have good health and strictly follow the principle of gradual progression.
2. The speed and duration of climbing stairs determine the exercise intensity. That is, speed × time = exercise intensity. Beginners should start with a slow speed and long duration, gradually increasing speed or duration as their fitness improves. When one can complete 5 to 6 flights of stairs in 1 minute or sustain the exercise for more than 10 minutes, they can gradually transition to running stairs.
3. Maintain moderate intensity throughout the exercise, ensuring it does not feel overly stressful or exhausting.
4. Climbing stairs for fitness should be combined with other exercises like walking or jogging, and should not replace other forms of exercise.
### 7. Cycling
China is a bicycle kingdom, with every household in both urban and rural areas owning a bicycle. Therefore, cycling is an economical and widely popular fitness method. Cycling exercise integrates entertainment, fitness, and daily life. Its impact on internal organs is no less than that of long-distance running or swimming. Especially when cycling in the suburbs, one can enjoy the beautiful scenery along the way, which is a delightful experience.
The intensity of cycling exercise primarily involves controlling the heart rate within a safe range. According to general methods for calculating exercise intensity based on heart rate, as long as the heart rate is kept within the upper limit: (220 - age) × 90% and the lower limit: (220 - age) × 60%, the exercise effect increases proportionally with intensity. Beginners should aim for a cadence of 60 revolutions per minute, similar to a normal walking pace. For those with some fitness foundation, a cadence of 75 to 100 revolutions per minute is more suitable. To calculate cadence, simply count the number of revolutions one leg makes in 10 seconds and multiply by 6. For example, if one leg makes 7.5 revolutions in 10 seconds, then 7.5 × 6 × 2 = 90 revolutions per minute.
With the development of society and the continuous improvement of material living standards, the emergence of fixed resistance and power bikes has provided convenient and superior conditions for fitness enthusiasts. Modern power bikes have reached a computerized level. Before cycling, exercisers can design their workout programs, and during cycling, the screen on the handlebars displays various information, such as heart rate, speed, distance, time, energy consumption, and resistance levels. These displayed test data make it easier for exercisers to monitor and adjust their exercise volume and intensity to achieve comprehensive fitness goals.
Precautions for cycling exercise:
1. Cycling requires focus, and it is important to avoid busy urban streets and high-traffic areas, as well as sliding down slopes, to ensure safety.
2. Maintain proper cycling posture, with the seat height slightly lower than the handlebars by about 5 cm, and choose a bike size suitable for your height.
3. Avoid cycling exercise during heavy fog, low visibility, or icy winter conditions. Cycling after drinking alcohol should also be avoided.
4. Pay attention to cycling-related symptoms and trauma. Improper use of force while cycling can cause inner elbow abrasions, olecranon bursitis, or peroneal nerve palsy. Women during their menstrual period should pay special attention to fitness and hygiene and generally avoid long-distance, high-intensity cycling.
### 8. Brisk Walking
Brisk walking is a low-intensity, rhythmic, continuous, long-duration aerobic metabolic exercise that involves large muscle groups and joints, improving heart function, lung capacity, and oxygen intake, increasing bone density, preventing osteoporosis, reducing excess fat, and preventing obesity-related diseases. The key to brisk walking is: keep the upper body straight, knees straight, land on the heels first, then shift the weight to the toes, step forward, swing the arms, and walk with a pleasant mood. During exercise, the heart rate should reach the "effective heart rate range" and maintain at least 20 minutes of endurance exercise, 3 to 5 times a week. The cardiovascular system can only be improved with a certain level of exercise intensity stimulation, but this intensity should not be too high, otherwise it will lead to anaerobic metabolism. This heart rate range is called the "effective heart rate zone."
### (I) Stopping an Ongoing Action
There are two skills for stopping an action. One provides methods to help you stop your movement, and the other is a special method to help you find your center.
1. Stop command. Have someone else give you a stop command. This can be very helpful. The command should come suddenly, giving you no time to tell yourself to stop, so your thoughts don't get involved. In fact, during this exercise, you are completely passive, as if you are a machine that suddenly loses power and has to stop without time to react. To complete this exercise, you can choose from the following options:
- At home, have someone give you a stop command—friends, partners, or even children can do this.
- Use a clock that ticks every 15 minutes. Whenever you just hear the tick, stop your action (don't look at the clock or consciously design your posture. If this exercise is not spontaneous but deliberate, you will gain nothing).
2. Special method. This method involves stopping suddenly when you are about to do something impulsively. Let's look at a simpler impulse first. For example, if you are very thirsty and have a strong desire to drink water, what would you do? You would pick up a cup, fill it with water, bring it to your lips, and drink it. During this process, you can command yourself to "stop" at any time. The interruption of your action will temporarily stop the impulse to drink. Now, let's consider this state of stopping. You can say "stop" aloud or just in your mind. Once you give the command, the action must completely stop. Don't blink, breathe, or move any muscles. And stop as quickly as possible, which may cause the water in the cup to splash out, but you cannot move. Through practice, you can learn to stop spontaneously at any time. Spontaneous stopping means: whenever you feel this strong urge, stop immediately. Each stop should last until you can no longer hold your breath, so it may last from 20 seconds to 1 minute. When you feel the need to breathe, you can take a breath and continue the exercise as if it was never interrupted. Pay attention to any new feelings you have about this action. Note that this skill instantly brings you back to