【職場健康宣導】小習慣、大轉變：遠離代謝症候群從生活做起

【Workplace Health Promotion】Small Habits, Profound Transformations: Embrace a Life Free from Metabolic Syndrome

✅ 什麼是代謝症候群？
．是一組健康危險因子的組合，不是單一疾病。

．包括：腹部肥胖、血壓偏高、血糖異常、血脂異常。

．若不及早調整，將提高心臟病、中風、糖尿病風險。

✅ 預防與改善代謝症候群的6大生活面向
1. 健康飲食
．多蔬果、全穀、豆類、堅果，少紅肉、加工食品、含糖飲料。

．控制食量，細嚼慢嚥，有助血糖穩定、避免肥胖。

．規律吃三餐，不跳餐、不熬夜吃宵夜。

2. 規律運動
．每天動一動，減少久坐。

．每週150分鐘中等強度運動（如快走、游泳等）。

．選擇自己喜歡的活動，更容易持之以恆。

3. 充足睡眠
．固定作息時間，建立生理時鐘。

．每晚睡滿7–9小時，有助荷爾蒙與代謝平衡。

．睡前放鬆儀式（閱讀、關螢幕）幫助入眠。

4. 壓力管理
．長期壓力影響代謝與體重。

．採用減壓方式：深呼吸、散步、聽音樂、寫日記、簡單伸展。

．與人傾訴也能有效舒壓。

5. 遠離有害物質
．戒菸、少飲酒，保護心血管與代謝系統。

．減少接觸加工食品、化學產品，降低身體負擔。

6. 建立支持系統
．維持人際連結，減輕壓力與焦慮。

．參與社群活動（運動班、烹飪課等），養成健康習慣。

✅ 關鍵提醒
．不需一次大改變，從小處著手最有效。

．例如：每天多走一點、多吃一道蔬菜、早睡半小時。

．健康是每天的溫柔堅持，從今天開始，一步一步改變。

以下的英文翻譯是由AI協助完成，可能存在一些語意偏差或文法錯誤，請以原文為主，謹慎參考。

The ensuing English translation has been facilitated by AI assistance. There may be instances of semantic deviation or grammatical inaccuracies. Please prioritize the original text and exercise caution in reference.

✅ What is Metabolic Syndrome?
· It is a constellation of health risk factors, not a singular disease.

· It encompasses: abdominal obesity, elevated blood pressure, abnormal blood glucose, and dyslipidemia.

· Without timely intervention, it significantly increases the risk of heart disease, stroke, and diabetes.

✅ Six Essential Lifestyle Dimensions to Prevent and Improve Metabolic Syndrome
1. Wholesome Nutrition
· Emphasize abundant fruits, vegetables, whole grains, legumes, and nuts; limit red meat, processed foods, and sugary beverages.

· Practice portion control and mindful eating to stabilize blood sugar and prevent obesity.

· Maintain regular meals; avoid skipping and refrain from late-night snacking.

2. Consistent Physical Activity
· Incorporate daily movement and minimize prolonged sitting.

· Engage in at least 150 minutes of moderate-intensity exercise weekly, such as brisk walking or swimming.

· Choose activities you enjoy to foster long-term adherence.

3. Adequate Sleep
· Establish a consistent sleep schedule to regulate your circadian rhythm.

· Aim for 7–9 hours of restorative sleep nightly to support hormonal and metabolic balance.

· Engage in relaxing pre-sleep rituals, such as reading or turning off screens, to facilitate restful slumber.

4. Stress Management
· Chronic stress adversely affects metabolism and body weight.

· Employ stress-relief techniques: deep breathing, walking, listening to music, journaling, and gentle stretching.

· Sharing your feelings with others can also provide effective emotional relief.

5. Avoidance of Harmful Substances
· Cease smoking and limit alcohol consumption to safeguard cardiovascular and metabolic health.

· Reduce exposure to processed foods and chemical products to lessen bodily burden.

6. Building a Supportive Network
· Maintain social connections to alleviate stress and anxiety.

· Participate in community activities, such as exercise classes or cooking workshops, to cultivate healthy habits.

✅ Key Reminders
· Transformation need not be drastic; initiating change through small, manageable steps is most effective.

· For instance: walk a little more each day, add an extra serving of vegetables, or retire half an hour earlier.

· Health is a gentle, daily commitment—begin today and embrace change one step at a time.

公告日期Date

2025.07.29 ~ 2025.08.29

公告單位Department

環境安全科技中心--安全衛生組

公告分類Category

公告

相關網址Related Links

https://health99.hpa.gov.tw/article/19818

承辦人員Responsible Personnel

吳弋

電話/分機Telephone/Extension

2834