1, maintenance methods of blood vessels
What are the signs of blood vessel blockage?
According to the degree of cross-sectional blockage of blood vessels, it is generally divided into: initial blockage-30% blockage is asymptomatic; Mid-blocking-50% blocking is asymptomatic; Late blockage-Up to 70% of blockages have symptoms. When 70% of blood vessels are blocked, there are four main symptoms:
1. dizziness, daytime sleepiness and memory loss caused by cerebral vascular occlusion.
2. Cardiovascular blockage causes brain tightness, asthma and palpitation.
3. Blood vessel blockage, backache and backache.
4. Limb blood vessels block hands and feet, numbness, chills and fatigue.
In other words, when you have an unwell reaction, your blood vessel blockage is quite serious and even life-threatening at any time.
Five deadliest natural enemies of blood vessels.
The "four high" diet blocks blood vessels.
A diet high in sugar, oil, fat and salt can be said to be the number one "natural enemy" of blood vessels, which increases the risk of hypertension and easily leads to the adhesion of cholesterol and blood lipids to the blood vessel wall, causing arteriosclerosis and blocking blood vessels.
○ The probability of cerebral infarction in hypertensive patients is 4-7 times that of normal people.
○ Hyperglycemia not only involves microvessels, but also leads to pathological changes of large blood vessels. The incidence of stroke in people with hyperglycemia is 2-3 times higher than that in normal people.
○ Cholesterol is a substance similar to fat in the blood. High-density lipoprotein, known as "good cholesterol", has a protective effect on blood vessels, but once the low-density lipoprotein of "bad cholesterol" is excessive, it will thicken the blood and gradually form small plaques on the blood vessel wall, narrowing the blood vessel passage and blocking the blood flow, causing cardiovascular and cerebrovascular diseases such as coronary heart disease and stroke. 1/3 cholesterol in human body is obtained from food, and high cholesterol is closely related to overeating and excessive intake of animal food (meat, animal offal, etc.). ). So "keeping your mouth shut" can keep blood vessels fresh to a certain extent.
Upset tired blood vessels day and night, disturb the biological clock of blood vessels.
Staying up late for a long time will lead to excessive secretion of adrenaline and norepinephrine in the body, causing vasoconstriction, slowing blood flow and increasing viscosity; It will lead to an increase in heart rate and blood pressure and increase the pressure on the cardiovascular system. People who have been "black and white upside down" for a long time have twice the risk of heart disease than normal people. If continuous rest is not good, coupled with emotional anxiety, blood pressure fluctuates greatly, and it is easy to induce stroke or even sudden death.
Two packs of cigarettes a day, blood vessels are easy to "poison".
More than 50 years of research by American scientists shows that smoking more than 20 cigarettes a day will increase the risk of coronary heart disease by 2-3 times. Tobacco is considered as the enemy of cardiovascular health. When smoking, harmful substances such as nicotine, tar and carbon monoxide in tobacco enter blood vessels through gas exchange between alveoli and blood, which interferes with fat metabolism in blood. It is easy to induce coronary artery spasm, make myocardial ischemia and hypoxia, accelerate the process of atherosclerosis, and easily form thrombosis.
Smoking is one of the culprits leading to vascular failure. Even in good health, two packs of cigarettes a day will definitely leave toxins on blood vessels, making them fragile day by day. Smoking when staying up late will make blood viscosity more than 8 times higher than normal.
Less aerobic exercise and more vascular waste.
Normal people's skin has about 600 capillaries per square millimeter, and only 100-200 capillaries are opened at ordinary times. More exercise can open more capillaries and promote blood microcirculation.
Sedentary causes weight gain, which will increase the burden on the heart and affect the blood circulation of the heart. The garbage in blood vessels will gradually accumulate, forming an "untimely bomb" of atherosclerotic plaques, which will also affect the blood supply of capillaries and may be detonated at any time. In fact, even when walking, the contraction of leg muscles will enhance the elasticity of blood vessels.
Accumulate bad emotions, blood vessels have no spirit.
Mental stress can cause intimal contraction and accelerate vascular aging. Old people are angry and stressed, and blood vessels are easy to harden. In fact, many cardiovascular and cerebrovascular diseases are related to excessive mood swings. To have healthy blood vessels and keep a good attitude is the simplest and most economical way.
How to defeat the five natural enemies of blood vessels?
Simply put, it is a sentence: 80% full, walking 10,000 steps a day, the two are balanced.
Have some blood vessel sweeper.
Hawthorn, oat, auricularia auricula, kumquat, eggplant, sweet potato, garlic and onion can dredge blood vessels and keep the elasticity of blood vessel walls. Vinegar can also soften blood vessels and lower blood lipids. Of course, the most important thing is to adhere to a balanced diet, eat more fruits and vegetables, and be wary of "four high" foods.
Keep exercising and don't be lazy.
British research has found that long-term continuous exercise can significantly improve the vascular function of patients with cardiovascular diseases and even prevent the recurrence of myocardial infarction. Many cardiovascular and cerebrovascular experts are experts who insist on exercise. For example, Professor Hu Dayi insisted on "10,000 steps a day" 12 years, and he didn't stop when he was on the Ali Plateau in Tibet. Moderate exercise such as jogging and brisk walking is suitable for most patients.
Exercise before meals contributes to vascular aging. Foreign research shows that exercise for half an hour every day, such as walking, cycling, jogging, swimming and so on. , can play a role in reducing weight and lipid, improve the degree of "rejuvenation" of blood vessels and prevent aging. If you exercise moderately before meals, the effect of protecting blood vessels will be better.
Two pieces of dark chocolate a week.
Dark chocolate contains natural antioxidant flavone, which can prevent arteriosclerosis, increase myocardial vitality, relax muscles, and prevent cholesterol from accumulating in blood vessels, and has a certain effect on the prevention and treatment of cardiovascular diseases.
Drink green tea and less alcohol.
Catechols in green tea can reduce the content of bad cholesterol in blood, enhance the flexibility and elasticity of blood vessels and prevent arteriosclerosis. Do not advocate drinking to protect blood vessels. Excessive drinking increases blood pressure and triglycerides, leading to atrial fibrillation, alcoholic cardiomyopathy, fatty liver, cirrhosis, and even sudden death in severe cases.
Drink soy milk often.
The difference between plant protein and animal protein is that animal protein is taken from meat and so on. Fat is also ingested. Once excessive, it will cause hyperlipidemia, lipid deposition and arteriosclerosis. Plant protein does not have this problem. Soybean isoflavone is a phytoestrogen, which is very beneficial for delaying aging, coping with menopause, preventing arteriosclerosis and protecting heart and brain.
Supplement folic acid.
Lack of folic acid and vitamins B6 and B 12 in food will increase the level of cysteine in blood, easily damage vascular endothelial cells and promote the formation of atherosclerotic plaques. It is suggested that middle-aged and elderly people, especially those with cardiovascular diseases, eat more foods rich in folic acid, such as amaranth, spinach, asparagus, beans, yeast, apples and oranges.
Fish, a food rich in fish oil.
Rich in methionine, lysine, proline and taurine, it can improve the elasticity and compliance of blood vessels and promote sodium excretion. Fish oil rich in unsaturated fatty acids also has the functions of protecting vascular endothelial cells, reducing lipid deposition and improving fibrinolysis.
The best schedule of blood vessel maintenance.
At eight o'clock in the morning, have a cup of soybean milk. Soybean milk is a good bean product, which is rich in plant protein, soybean isoflavone and so on. Soybean isoflavone is a phytoestrogen, which is very beneficial for delaying aging, coping with menopause, preventing arteriosclerosis and protecting heart and brain.
10: 30 am, get up and do activities. Sedentary will slow down the metabolism of the body, and some substances will be deposited on the blood vessel wall if they are not consumed. 10: 30 is the middle of working hours in the morning. At this time 10 minutes of activities can relax the mood and reduce the influence of sedentary. Experts advocate that if possible, you should get up and exercise every 1 hour 10 minutes, look into the distance, stretch your limbs, take a walk and other soothing exercises.
/kloc-eat colorful vegetables at 0/2: 00. Vegetables of different colors contain different nutrients and different contents. The more kinds of vegetables you eat, the more comprehensive the nutrients you absorb. Vegetables contain vitamin C, anthocyanins and dietary fiber. , can not be synthesized by the body, is conducive to anti-oxidation, discharge intestinal garbage, and maintain vascular elasticity.
15: 00 pm, eat an apple. Apples rich in pectin, fruit acid and vitamin C are often called "general practitioners". Among them, pectin is called "vascular scavenger", which can reduce the absorption of cholesterol by the liver, prevent lipid deposition and maintain vascular elasticity.
At night 17: 30, walk home. Exercise can promote the metabolism of the body, constantly renew cells, help to increase the thickness and elasticity of blood vessels, and increase the number of small blood vessels. It is recommended to drive less and travel by public transport as much as possible; When the off-duty time is relatively loose, you can get off at two stops in advance and walk home to increase the amount of exercise. "Walking is not as good as practicing a hundred times", walking is the best exercise.
In the evening 19:00, drink a bowl of miscellaneous grains porridge. Cereals contain more dietary fiber, vitamins and antioxidants, which is beneficial to control postprandial blood sugar and cholesterol levels, thus preventing cardiovascular and cerebrovascular diseases. When drinking porridge, it is better to mix black fungus, kelp, celery and mushrooms. Protect blood vessels.
This article synthesizes: Life Times, Encyclopedia of Famous Doctors, China Youth Network, etc.
2. Prevention of cardiovascular diseases
1. Diet intervention
1 Reducing sodium intake can significantly increase hypertension and increase the risk of hypertension. The sodium intake of residents in all parts of China is obviously higher than the current daily sodium intake recommended by the World Health Organization, which should be less than 6g. The guideline points out that reducing sodium intake can reduce systolic blood pressure by 2 ~ 8 mmHg (1mmHg = 0.133 kpa), and the daily salt intake of each person should be gradually reduced to 6 g. The following measures can be taken: ① to cook salt, it is best to add salt with a quantitative salt spoon; To control the consumption of high-salt condiments such as soy sauce and yellow sauce, vinegar and other substitute products can be used; ② In daily life, salt mainly comes from pickled, marinated and brewed foods, such as pickles and bacon. Eat less or not eat such foods and snacks with high salt content. Shellfish, shrimp skin, preserved eggs, chrysanthemums, grass heads, water spinach and other vegetables are all high in sodium, so the above foods should be used as little as possible.
2 Reasonable diet Through a reasonable diet, you can reduce the total calorie intake and balance nutrition. Specific measures are as follows:
① Reduce the total dietary calories, and avoid or eat less high-fat foods (such as fat, fried foods or full-fat dairy products) and high-sugar foods (such as cakes, sweets and sugary drinks). Reduce cooking oil and control it at 20g/d (about 2 tablespoons). Properly control the intake of cereals and increase the proportion of low-energy-density foods, such as vegetables and fruits.
② Reduce the intake of dietary cholesterol, limit the intake of high-cholesterol foods, lean meat 75g/d, egg yolk 4 times a week (if hypercholesterolemia occurs, don't eat or eat less egg yolk), and eat less fat or animal offal. Other animal foods should not exceed 50 ~ 100 g per day.
③ Adjust the proportion of fatty acids Choose vegetable oils containing more unsaturated fatty acids (such as peanut oil, soybean oil, corn oil and olive oil) as cooking, and each person should be less than 25g per day. Use less animal fats with high saturated fatty acids, as well as palm oil, coconut oil and margarine. Increase the intake of deep-sea fish and freshwater fish rich in omega-3 polyunsaturated fatty acids, and supplement hard fruits and beans appropriately.
④ Eat more fresh vegetables and fruits rich in vitamins and cellulose, such as bamboo shoots, green vegetables, Chinese cabbage, wax gourd, tomatoes, eggplant, bean sprouts, jellyfish, kelp and onions. The daily intake of vegetables should be at least 400 ~ 500 g, and the daily intake of fruits should be at least 100g. ..
⑤ Appropriate amount of bean products or fish, epidemiological investigation found that people who eat fish 1 time per week have significantly lower heart disease mortality than those who don't eat fish, and milk 250g per day.
⑥ High-potassium diet, foods rich in potassium can resist sodium-induced hypertension and vascular injury, including beans, mushrooms, black dates, almonds, walnuts, peanuts, potatoes, bamboo shoots, lean meat, fish and poultry; Amaranth, rape, green onions and other root vegetables; Bananas, dates, peaches, oranges and other fruits.
All landowners high calcium diet, such as soybeans, sunflower seeds, walnuts, milk, peanuts, fish and shrimp, red dates, fresh snow red, garlic sprouts, seaweed, etc.
(8) iron supplementation. Studies have found that the plasma iron of elderly patients with hypertension is lower than the normal level, so eating more iron-rich foods, such as peas and fungus, can not only lower blood pressure, but also prevent anemia in the elderly.
Pet-name ruby Others: The staple food should be coarse grains and miscellaneous grains, such as brown rice, corn, less polished rice and flour. When cooking, use more brown sugar and honey, use less or no soft sugar, and limit the total amount of white sugar. Diet arrangements should be less and more meals to avoid overeating; Avoid eating high-calorie, high-fat and high-cholesterol foods, and limit the intake of protein in the diet. Tea should be light, avoid strong coffee and eat less spicy condiments.
For the convenience of use, the Nutrition Society of China also issued a new "China Residents' Balanced Diet Pagoda", which recommended specific food intake suggestions (Figure 1). As for nutrients, carbohydrate, fat and protein should account for 55% ~ 65%, 20% ~ 30% and 1 1% ~ 15% of the total heat energy respectively, and the energy supply ratio of saturated fatty acids should be ≤ 10%. In addition, the intake of cholesterol should be controlled within 300 mg/d, and people at high risk of cardiovascular diseases should take effective dietary intervention measures according to individual conditions on the basis of maintaining nutritional balance.
3 The alcohol intake of men who drink less is 25g/d, and that of women is15g/d. The calculation method of alcohol is roughly as follows: the proportion of alcohol in liquor is slightly lower than that of liquor, for example, the alcohol content of 39-degree liquor is 32.5%; The alcohol content of wine is about13% ~15%; The alcohol content of beer is around 4%. According to this calculation, the intake of male liquor (390) should not exceed 80ml/d, wine 200ml/d and beer 600ml/d..
4 Quit Smoking The consensus of experts who quit smoking in China clearly points out that smoking leads to the younger onset of cardiovascular diseases, which advances the time of the first acute myocardial infarction by 10 years and doubles the risk of coronary heart disease. Tobacco dependence is a chronic addictive disease, which is not only difficult to quit, but also has a high relapse rate.
2. Exercise guidance
A large number of studies at home and abroad have proved that lack of physical activity is a clear risk factor for cardiovascular disease. In order to effectively prevent cardiovascular diseases, physical exercise should be carried out according to personal and environmental conditions. The forms of exercise can be flexibly selected according to your hobbies and physical condition, such as walking, brisk walking, jogging, swimming, qigong and Tai Ji Chuan. Exercise intensity is moderate, 3 ~ 5 times a week, lasting about 30 minutes each time, and it is better to have a heart rate of no more than 170 times/minute or a little sweating. Pay attention to what you can do, step by step. A typical physical activity plan includes three stages: ① 5 ~ 10 min mild warm-up activity; ② Endurance exercise or aerobic exercise for 20 ~ 30min；; (3) Relax for about 5min minutes, and gradually reduce the exertion, so that the response of cardiovascular and cerebrovascular systems and the thermogenic function of the body are gradually stabilized. If unreasonable exercise is carried out, such as excessive intensity, long time, excessive bending, etc., it will not only fail to achieve the therapeutic purpose, but also lead to dizziness, heavy head, and even rupture fragile small blood vessels under overload pressure, leading to cerebral hemorrhage. Keep relaxed, happy and rhythmic when exercising, don't push too hard, breathe naturally and don't hold your breath. If you bend over, be careful not to keep your head below your heart for a long time. Exercise should alternate with rest to avoid fatigue.
3. Psychological guidance
The main reasons for the increase of mental stress include excessive work and life pressure and morbid psychology. Various measures should be taken to help the subjects prevent and relieve mental stress and correct and treat morbid psychology. When necessary, patients should be advised to seek professional psychological counseling and treatment. Health education should start with the social environment, physical condition and psychological factors of the crowd at the same time, understand the causes of their psychological tension, and then make targeted psychological adjustment to patients, so as to keep them optimistic and relieve their mental tension through psychological counseling, relaxation therapy, listening to music, interest cultivation and hypnotic suggestion. Guide patients to strengthen self-cultivation, train self-control ability, maintain optimism and good psychological state, and eliminate social psychological tension; Pay attention to combining work and rest; Participate in more social activities; Cultivate personal hobbies; Maintain psychological balance and achieve the purpose of treating and preventing cardiovascular diseases.