Experts in this issue: Zhu Xiaochen, Attending Physician, Jin Xianglan, Chief Physician, Department of Encephalopathy, East Hospital, Beijing University of Chinese Medicine.
With the acceleration of people's pace of life and the increase of work pressure, the prevalence of the "three highs" is increasing, and stroke (commonly known as "stroke") is becoming more and more common. According to statistics, there are about millions of new stroke patients in China every year, and they are showing a trend of younger people. Therefore, for the general public, in addition to regular physical examination and screening, the first step in stroke prevention is to start with lifestyle.
1.Eat a healthy diet.
To prevent stroke, we must first develop a good diet Xi habits and maintain a scientific and balanced diet.
First of all, we should increase our intake of dietary fiber. Dietary fiber can lower cholesterol and blood sugar, help prevent high blood pressure and diabetes, and thus reduce the occurrence of stroke. Dietary fiber is mainly found in vegetables, fruits, whole grains, such as apples, bananas, oats, etc. Secondly, moderate intake should increase the intake of fish, which is rich in -3 fatty acids, which helps lower blood pressure and cholesterol, and it is recommended to eat fish at least twice a week. In addition, salt and sugar intake should be restricted, with a daily salt intake of no more than 6 grams and a daily sugar intake of no more than 50 grams. At the same time, smoking should be banned, alcohol should be limited, and excessive consumption of coffee and tea should be avoided.
2.Get enough sleep.
A healthy lifestyle also requires regular routine and Xi. Maintain sufficient sleep time every day, go to bed early and wake up early, try to go to bed before 11 o'clock, and avoid staying up late and irregular life Xi. Avoid watching stimulating TV, movies, online dramas or watching ** before going to bed, which will lead to increasing excitement and difficulty falling asleep. It is recommended to listen to some gentle and comfortable ** before going to bed, and the sleeping environment should be as quiet as possible and avoid light, which will help you sleep. Regular work and rest Xi habits can help the body maintain a normal biological clock, enhance the body's immunity, and reduce the occurrence of diseases.
3.Exercise in moderation.
Moderate exercise can enhance cardiopulmonary function, improve blood circulation, promote metabolism, lower blood pressure and cholesterol, and reduce the risk of stroke.
First of all, aerobic exercise is recommended, aerobic exercise refers to exercises that increase heart rate and breathing rate, such as jogging, swimming, cycling, etc. Aerobic exercise lowers blood pressure, cholesterol and blood sugar levels, reducing the risk of stroke. Studies have found that 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week are effective in preventing stroke. Young people can also do strength training such as weightlifting, push-ups, sit-ups, etc.; Seniors can choose balance and coordination training to prevent falls by exercising balance and coordination, such as yoga, tai chi, tai chi sword, etc.
At the same time, you should pay attention to choose the right exercise according to your age, physical condition and hobbies, the exercise intensity should be moderate, and professional guidance is required to avoid injury, and you should also avoid outdoor sports in extreme weather.
4.Regulate your mood.
Mood swings are an important trigger for stroke. When we are in negative emotions such as nervousness, anxiety, depression, etc., it can cause blood vessels to constrict, heart rate to increase, and blood pressure to rise, which increases the risk of stroke. Conversely, maintaining an optimistic, positive emotional state can help reduce the risk of stroke. Therefore, it is of great significance to actively adjust the mentality and learn to relax in order to prevent stroke.
In conclusion, eating a healthy diet, getting enough sleep, exercising moderately, and maintaining a happy mood are all important lifestyles to prevent stroke, and if you can adhere to these lifestyles, you can greatly reduce the risk of stroke and maintain a healthy and happy life.