September is the National Healthy Lifestyle Promotion Month, with the theme of "Three Reduction and Three Health" starting from me. The "three reductions" refer to reducing salt, oil, and sugar, while the "three health" refers to healthy oral health, healthy weight, and healthy bones. What adverse effects can the "three high diet" have on health in daily life, and how can it be improved? Excessive salt intake will lead to water retention in the body and increase vascular pressure, thus increasing the risk of hypertension, heart disease and stroke, and may also lead to kidney disease in the long run. The recommended amount of salt is 6 grams per person per day, approximately the amount of a beer bottle cap. A high oil diet refers to excessive intake of animal fat, butter, fried foods, and cooking oil in the diet. Our favorite Dim sum, such as cakes, biscuits and milk tea, are rich in saturated fat and trans fat, which will increase the level of cholesterol in the blood and raise the risk of atherosclerosis and cardiovascular disease. The recommended intake of edible oil is 25-30 grams per person per day. Excessive daily intake of sweets, cakes, soft drinks and other foods containing added sugar will increase fat synthesis and storage, lead to obesity, and increase the risk of heart disease and diabetes. Carbohydrates in staple foods, like proteins and fats, are one of the three major nutrients required by the human body. Long term abstinence or low consumption of carbohydrates can easily lead to symptoms such as hypoglycemia, abnormal intestinal function, decreased memory, and insomnia. Experts remind that not eating meat can lead to symptoms such as iron deficiency anemia, muscle decay, osteoporosis, and memory decline. We should adhere to a balanced diet model that focuses on grains, and our daily diet should include grains, potatoes, vegetables, fruits, livestock, fish, eggs, milk, and legumes. Yu Kang, a member of the National Nutrition Standards Committee, said that the first requirement is to diversify food. The second keyword is called balance, such as the combination of meat and vegetables, such as the combination of thickness. The third is moderation. Generally, we hope everyone can eat until they are 7% full. About one-third of Chinese residents have various sleep problems, and some people may experience anxiety, depression, high blood pressure, obesity, and other health problems after experiencing insomnia for a period of time. Lu Lin, CAS Member, director of the National Research Center for Clinical Medicine of Mental Disorders: We suggest that we stop electronic products within an hour before going to bed. The sleep problems of elderly people are mainly due to insufficient exercise during the day, not being exposed to the sun during the day, and poor sleep at night. Therefore, it is recommended that elderly people engage in outdoor activities during the day and engage in appropriate physical exercise. Experts suggest that the nap time should not exceed half an hour, and the bedroom temperature should not be lower than 18 degrees Celsius and not higher than 24 degrees Celsius. Sleep in a dark environment, as light can affect the brain's hormonal secretion and blood sugar metabolism. (New News Agency)