According to the Statistical Bulletin on Health Development in China in 20 19 issued by the National Health and Wellness Committee, the average life expectancy of residents increased from 77.0 years in 20 18 to 77.3 years in 20 19.
However, when people reach the age of 50, their body functions will gradually decline, and the elderly will gradually have symptoms such as forgetfulness, backache and leg pain, and are prone to various diseases, including cardiovascular and cerebrovascular diseases, gastrointestinal diseases, hypertension, hyperlipidemia, hyperglycemia, osteoporosis and gout, which will bring great harm to the human body.
After 50, you need to pay special attention to protect your heart and brain.
For the elderly after 50 years old, the most fatal disease is undoubtedly cardiovascular and cerebrovascular diseases.
Every year, about170,000 people worldwide die of heart disease; In China, 1 person dies of cardiovascular disease every 20 seconds; By 2030, this number is expected to rise to 23 million, and heart disease is the "number one killer" that threatens human health and life!
At present, cardiovascular and cerebrovascular diseases include heart disease and stroke. Some of them are life-threatening and even lead to sudden death. However, nearly 60% of people have no symptoms before onset, and the onset speed is extremely fast. 90% of sudden cardiac death occurs outside the hospital.
Medical data show that the number of patients with cardiovascular and cerebrovascular diseases in China is increasing year by year, and most of them are 50 -65 years old, which seriously threatens the health and life safety of middle-aged and elderly people.
Therefore, we must pay attention to it, get rid of some bad habits in life in time, reduce the risk of illness, and actively and steadily treat it after the onset.
Remember: three and a half minutes, three and a half hours.
Health care will not happen overnight. To prevent cardiovascular and cerebrovascular diseases, we should not only pay attention to the law of life, moderate exercise, reasonable diet, regular check-up and scientific medication, but also pay attention to some small details in life, so as to achieve "three and a half minutes, three and a half hours".
Three "half minutes" to pay attention to when getting up at night:
1. Don't get up immediately when you wake up, lie in bed for half a minute;
2. Sit for half a minute after getting up;
Hang your legs on the edge of the bed and wait for another half minute, then walk around the ground.
Medically, 4 am to 10 am is called "devil's time", which means that many cardiovascular and cerebrovascular diseases will occur at this time, because when people sleep, the vagus nerve is excited, the body is in a quiet state, blood flow is slow, blood pressure is low, and overnight evaporation increases the viscosity of blood. So blood clots are most likely to appear in the morning. At this time, if you get up too hard, it is equivalent to mobilizing your body to an excited state at once.
Many people were fine during the day and died at night. What is the reason? Because, as soon as he got up, his blood pressure suddenly dropped and his heart stopped beating after cerebral ischemia.
Pay attention to the three and a half minutes of getting up, it doesn't cost a penny, the cerebral ischemia is gone, and the heart is safe, which can reduce the risk of stroke and sudden death by more than half.
Three "half hours" to pay attention to during the day:
1. Exercise for half an hour after breakfast: play Tai Ji Chuan, run (about 2-3 kilometers) or do other sports, depending on personal circumstances, and pay attention to proper amount.
Take a nap for half an hour: I take a nap and go to work in the afternoon. I am very energetic. Old people need supplementary sleep. Old people go to bed early and get up early, and they need to have a rest at noon. Taking a nap can make the blood pressure curve form a trough, protect the heart and reduce the incidence of coronary heart disease by 30%.
3. Walk slowly for half an hour at 6-7 pm: Sleeping soundly at night can reduce the occurrence of myocardial infarction and hypertension.
One third of life is spent in sleep. During sleep, in addition to brain rest, cardiovascular, digestive, immune and other body systems are rested and repaired.
Once sleep is insufficient, the communication between immune cells will become dull, thus slowing down the immune response.
At the same time, sleep problems such as staying up late and insomnia will disrupt the biological clock, lead to sympathetic nerve excitement, and the body will secrete too much adrenaline/norepinephrine, which will promote the inflammatory reaction and lead to the occurrence and development of cardiovascular diseases such as hypertension, coronary heart disease, heart failure and arrhythmia. For patients with existing cardiovascular diseases, sleep problems will make the disease relapse and aggravate, increase the burden on the heart, and even show cardiac insufficiency such as heart enlargement and dyspnea.
Therefore, the elderly, especially patients with cardiovascular and cerebrovascular diseases, should know more about sleep knowledge and develop good sleep hygiene habits. Note that these three "half hours" can make the heart and brain healthier and significantly reduce the risk of myocardial infarction and stroke.
Every winter, the incidence of cardiovascular diseases will have a small peak.
The temperature changes rapidly in winter, and the temperature difference and air pressure fluctuate greatly. When suddenly stimulated by cold, the blood vessels of human limbs contract, the blood flow decreases, the heart rate increases, the workload of the heart increases, and the oxygen consumption increases, which aggravates the heart load. At the same time, the cold weather in winter reduces people's outdoor activities, and the intake and metabolic ratio of human blood lipids are out of balance. In addition, people drink less water in winter, blood viscosity increases, and the tendency of blood coagulation in blood vessels increases, which is easy to form thrombosis and induce myocardial infarction.
Therefore, the elderly should pay more attention to "three and a half minutes, three and a half hours" in winter to reduce the risk of cardiovascular and cerebrovascular diseases. Don't think that this method is simple and ineffective in preventing diseases. As long as this health care method is adhered to every day, it will play a great role in preventing cardiovascular and cerebrovascular diseases.
Even if you have symptoms of cardiovascular and cerebrovascular diseases, this health care method can also play a certain role in improving. Clinically, it has been proved that atherosclerosis, especially in the early stage, is a reversible process, which can be from scratch, from light to heavy, from existence to none, and from heavy to light. If you can walk regularly after meals for one year, you can make the atherosclerotic plaque fade 10% or more.
If we can persist in "three and a half hours" and "three and a half minutes", it is tantamount to mastering a key to health and longevity.