On an ordinary afternoon, Aunt Li heard a sentence that made her think deeply at a health lecture in the community: "The age of blood vessels determines a person's healthy age." This sentence was like a seed that took root in her heart. In the past, Aunt Lee, like many people, overlooked the importance of vascular health. That is until she meets Uncle Zhang, a friend who suffers serious health consequences for ignoring warning signs about vascular health. Uncle Zhang used to be an energetic man, but ended up suffering from heart disease because he ignored warnings of abnormal blood pressure and intermittent claudication for a long time. This story not only changed Auntie Lee's perspective on health, but also reminded us all that vascular health is an important topic that we cannot ignore.
Warning signs of hardening of the arteries
Elevated blood pressure: alarm bells ringing
When systemic arterial blood pressure is persistently high, especially systolic abnormalities, this is not just an isolated numbers game. It reflects that the elasticity of the blood vessel walls is decreasing, and the blood vessels are losing their flexibility. As the walls of blood vessels become more rigid, the pressure at which blood passes through must increase in order to maintain a normal blood flow rate, which is the direct reason why we observe a rise in blood pressure. This process does not happen overnight, but once it starts, it gradually intensifies, affecting the health of the entire circulatory system.
Discomfort in the lower extremities: an omen of coldness
Hardening of the arteries does not only affect the large blood vessels near the heart. When it occurs in the blood vessels that supply blood to the lower extremities, it can cause cold sensation or pain in the legs, especially when walking or exercising. This condition, often called intermittent claudication, is a direct consequence of blocked blood flow. The blood vessels in the lower limbs are narrowed due to hardening, making it difficult for blood to reach the distal ends, leading to a lack of oxygen and nutrients in the legs, which can cause pain and discomfort. This is a signal from the body that the health of our blood vessels needs attention.
Memory loss: an alarm for the brain
A slight decline in cognitive function, such as memory loss, can be an early sign that hardening of the arteries is affecting blood flow to the brain. The brain is an organ that is highly dependent on stable blood flow**, and any decrease in blood ** may affect its function. Hardening of the arteries slows down the flow of blood to the brain, reducing the brain's efficiency at obtaining oxygen and nutrients. This lack of blood flow can lead to cognitive decline, especially in memory and concentration. These changes should be taken seriously when observed, as they can be an early sign of a broader circulatory problem.
Improvement measures: Reverse the aging of blood vessels and move towards a healthy life
The way to eat: heart-friendly choices
Improving your diet is a crucial step in preventing hardening of the arteries. Foods rich in omega-3 fatty acids, such as deep-sea fish (salmon, mackerel), can reduce inflammation of blood vessels and enhance the elasticity of blood vessels. High-fiber foods, such as whole grains, vegetables and fruits, can help lower blood cholesterol and reduce the risk of clogged arteries. Antioxidant-rich foods (e.g. berries, green tea) fight free radicals and protect blood vessels from damage. The Mediterranean diet is recommended as a reference for dietary improvement, as it has been shown to be particularly beneficial for cardiovascular health in several studies.
Get moving: the secret to youthful blood vessels
Regular physical activity, especially aerobic exercise, is essential for maintaining vascular health. At least 150 minutes a week of moderate-intensity exercise, such as brisk walking, swimming or cycling, can improve heart and lung fitness, improve blood circulation, and thus increase the elasticity of blood vessels. In addition, moderate strength training should also be incorporated into an exercise program to build muscle strength and further support the health of the overall circulatory system.
Weight and blood sugar: the building blocks of stability
Maintaining a healthy weight and blood sugar levels is an important strategy for preventing hardening of the arteries. Excess weight increases the burden on the heart and accelerates blood vessel damage. Achieve and maintain a healthy weight with a balanced diet and regular exercise. At the same time, controlling blood sugar levels is also essential to prevent vascular damage caused by abnormal glucose metabolism. Moderate intake of foods with a low glycemic index (GI) and avoiding high-sugar diets are effective ways to control blood sugar.
Quit smoking and limit alcohol: a protective umbrella for refreshing blood vessels
Smoking and excessive alcohol consumption are the two main culprits that lead to hardening of the arteries. Quitting smoking can significantly reduce the risk of cardiovascular disease, because the harmful substances in tobacco can directly damage the walls of blood vessels and accelerate the aging of blood vessels. At the same time, drinking alcohol in moderation, especially red wine, can be good for the heart, but drinking too much can be counterproductive, so it's important to control how much you drink.
Regular check-ups: early detection, early intervention
Regular physical examinations of blood pressure, blood lipids, blood sugar, etc., can detect potential problems in blood vessel health early and take timely measures. Especially for middle-aged and elderly people, a comprehensive medical examination should be carried out at least once a year to monitor health status and take preventive measures.