"Did you know? Blood vessels, the lifeline that we ignore, silently support our health all the time. But when it is damaged, the consequences can be catastrophic. At the beginning of this year, Uncle Zhang, a retired teacher, collapsed at home due to a sudden cerebral infarction, but fortunately, he was treated in time and did not leave serious sequelae. Uncle Trump's story is not unique, it tugs at our heartstrings and reminds us that we must pay attention to our vascular health.
Vascular health problems are becoming more prevalent in middle-aged and older people, but they are often overlooked. Blood vessels are not only the transportation hub of the body, but also a critical conduit for the delivery of nutrients and oxygen. Once there is a problem with the blood vessels, such as arteriosclerosis and high blood pressure, it may lead to serious diseases such as cerebral infarction and myocardial infarction. Protecting blood vessels is not only the first step in preventing diseases, but also a kind of respect and cherishing of life.
In the battle to maintain vascular health, diet and lifestyle adjustments are key. Let's explore how we can protect our blood vessels through two simple but effective principles: "less salt, less sugar" and "less stress".
Less salt and less sugar: Eat a fresh diet for healthy blood vessels
Regulation of salt intake: Excessive salt intake is closely linked to high blood pressure, which is one of the leading causes of vascular problems. According to the "China** Salt Intake and Health Guidelines", the average daily salt intake of adults should be controlled to less than 5 grams. Small changes in the kitchen, such as using low-sodium salt and adding herbs and spices to reduce salt use, can make a big difference.
Balance of sugar intake: Too much sugar can lead to an increase in blood sugar, which may cause abnormal glucose metabolism in the long term. Reducing sugar intake is not limited to avoiding sweets, but also includes reducing the intake of processed foods, which often contain a lot of sugar. Choosing whole grains, fresh fruits instead of processed foods is a simple and practical choice.
Less stress: Mental health and stronger blood vessels
Management of psychological stress: Mental health is closely related to vascular health. Long-term psychological stress can lead to a chronic inflammatory response that can damage blood vessels. Simple and effective stress management methods include short meditation and deep breathing exercises every dayParticipate in interest groups or social activities, and get enough sleep.
Regulation of emotions: Learning to regulate emotions effectively is essential for vascular health. Establish healthy mechanisms for expressing and coping with emotions, such as by keeping a journal and communicating feelings with family and friendsor participating in outdoor activities, which can significantly reduce the risk of blood vessels due to mood swings.
Activate the brain and activate the mind Keeping the brain active is the key to maintaining the health of blood vessels. As we age, the vitality of the brain may gradually wane, but proper brain activation can effectively prevent this process. Simple mind games such as puzzle-solving, playing chess, reading, and learning new skills are excellent brain exercises in everyday life. These activities not only promote blood circulation to the brain, but also help improve cognitive function and reduce the risk of vascular-related diseases.
Be physically active and strengthen your blood vessels Moderate physical exercise is essential for vascular health. Exercise can improve blood circulation, strengthen heart and lung function, and reduce the risk of clogged blood vessels. Suitable forms of exercise for middle-aged and elderly people include brisk walking, swimming, tai chi or yoga. Exercising regularly every day not only strengthens your blood vessels, but also improves your overall health. It is recommended to get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
Dynamic health monitoring to keep a healthy pulse Regular monitoring of blood pressure, blood sugar and blood lipids is an important part of maintaining vascular health. With home blood pressure monitors and blood glucose meters, daily monitoring can be conveniently carried out. When abnormal indicators are observed, a doctor should be consulted promptly. In addition to self-monitoring, it is also necessary to have a professional health check-up at least once a year. This not only allows for timely detection of potential health problems, but also allows you to adjust your lifestyle habits according to your doctor's recommendations, thus keeping your blood vessels healthy.
When it comes to preventing cerebral infarction, it is important to adopt a proactive lifestyle and healthy habits. Cerebral infarction, or stroke, is usually caused by a blocked or ruptured blood vessel that affects blood flow to the brain. Here, we will discuss a few key measures to reduce this risk.
Monitor and control systemic arterial blood pressure
High blood pressure is a major risk factor for cerebral infarction. Maintaining normal blood pressure levels is essential to prevent cerebral infarction.
Monitor your blood pressure regularlyFollow your doctor's advice for lifestyle modifications or medications**.
Lifestyle modifications include eating a healthy diet (low-salt diet), exercising moderately, reducing alcohol consumption, and quitting smoking.
Maintain blood sugar balance
Abnormal glucose metabolism increases the risk of cerebral infarction. Controlling blood sugar levels is particularly important to prevent cerebral infarction.
Control your blood sugar levels with a regular diet and moderate exercise. For diabetic patients, follow the doctor's guidance and plan strictly.
Healthy lifestyle habits
The best way to combat cerebral infarction is through healthy habits in your daily life.
These include: maintaining a moderate amount of physical activity and avoiding prolonged sedentary activities; Maintain an appropriate weight; Eat a healthy diet that includes plenty of vegetables and fruits, and limit your intake of foods that are high in fat and sugar.
Regular health check-ups
Get regular and comprehensive health check-ups, including measurements of blood pressure, blood sugar, and cholesterol levels.
This helps in the early detection of potential health problemsAnd take appropriate precautions.
Avoid tobacco and excessive alcohol consumption
Both smoking and excessive alcohol consumption increase the risk of cerebral infarction.
Smoking cessation and moderate alcohol consumption are important steps in preventing cerebral infarction.