Let food be thy medicine and medicine be thy food
--- Hippocrates (375 B.C., Greek)
Drink
Limit for male and female
- Male - 2 drink per day, 4 drink per occasion
- Female - 1 drink per day, 3 drink per occasion
Alcohol level
- Keep level < 50 ml/dl (1 drink = 25 ml/dl)
- Metallization rate 10-15 ml/dl/h
Ways to quit drink
1. Join Alcoholics Anonymous
2. Rehab, visit https://www.rehab4addiction.co.uk/alcohol-withdrawal-symptoms
2. Contact your doctor for medication help
smoking cessation
Facts
Most of the smokers require multiple attemps at smoking cessation before permanently quitting
Best approach
Combination of behavioral support and medicine
Behavior support
- Clinical counseling and free quitline (1-800-QUIT-NOW) for continued counseling
- Free website: http://map.naquitline.org
(A vairety of languages available)
Medicine
- Varenicline (Chantix)
- Bupropion (Wellbutrin)
- Nicotine patch plus nicotine gum
Alternatives
- Acupuncture
- Hypnotherapy
Prevention for relapses
- Frequent doctor visits
- Medicine treatment 3-18 months
weight Loss
Diet
1. Calorie control, Cut down daily calorie intake by 500-750
2. Time-Restrict Feeding (TRF), limit the feeding within 8 hours each day.
3. Special diet: Atkins diet, Ornish diet, Mediterranean diet etc
Exercise
1. 200-300 min weekly
2. Reduce stress
Medicine supervised by the doctor
1. Orlistat: decrease fat absorption, lower 2.9 kg yearly
2. Qsymia (Phentermine/Topiramate): suppress appetite, lower 10.2 kg yearly.
3. Lorcaserin: suppress appetite, lower 5.8 kg yearly.
4. Contrave (Naltrexone/Bupropion)：suppress appetite, lower 4.1 kg yearly.
5. Liraglutide: Lower blood glucose, decrease appetite, lower 4.5 kg yearly
Healthy Plate
Dairy
- 2-3 years old: 2 cups a day (473ml)
- 4-8 years old: 2.5 cups a day (591ml)
- Above 9 years old: 3 cups (710ml)
Vegetables
- recommend colorful vegetables (Green with vitamin K, Red and Orange for Vitamin A)
- Daily recommendation: 2.5 cups
Fruits
- Better to choose fresh fruit than juice
- Better to choose juice than Juice drink
- Daily recommendation: 2 cups
Protein
- A variety of Meat including seafood, meat, chicken, eggs
- Avoid processed meat, like sausage
- Less red meat, like beef, pork
- A handful of nuts a day, unsalted
- Daily protein recommendation: 5.5 ounce (156 g)
Grain
- Recommend whole grain, like wheat, barley, maize, rye, oat and quinoa etc
- Less refined grain, loss of dietary fiber, iron and vitamin B
- Daily reccommendation: 6 ounces (170g)
Gut Health (in development)
By Improving gut health
You may experience weight loss, better energy and mood, improved sleep, better glucose and cholesterol level, improved thyroid healthy, balanced hormones, better skin, and less joint pain
weight loss
...
better glucose and cholesterol level
...
improved thyroid healthy
...
balanced hormones
...
better skin
...
