How to make yourself live longer? The doctor said the key is to fight the blood vessel defense war.
Because cardiovascular and cerebrovascular diseases are the number one cause of death and disability in China, they are the indisputable number one killer. Prevention of cardiovascular and cerebrovascular diseases is very important for improving the quality of life and prolonging longevity. Some experts have even suggested that humans can live 3 years longer if they say goodbye to cancer, and 10 years longer if humans say goodbye to cardiovascular disease.
How to fight the blood vessel defense war? Please do these 5 things.
1. Reasonable diet:
Low-salt, low-sugar, and low-saturated fatty acid diet. Avoid fried, greasy, sweet, smoked and pickled foods.
Eat more soy products and fish (except patients with hyperuricemia).
Eat 1 egg a day. If has high cholesterol , you can eat 4 to 5 eggs per week.
Supplement foods rich in omega-3 fatty acids, vitamin B , folic acid and vitamin E to supplement probiotics.
Drink plenty of water, eat more fruits, vegetables, and whole grains to keep your bowel movement smooth.
Sophora japonica tea is soaked in boiling water as a tea drink (except for people with cold body constitution)
For details, please refer to this issue on July 26 " four high " dietary recommendations
2. moderate exercise :
Walk 5,000 to 10,000 steps a day. You can practice small dumbbells, rubber bands and Tai Chi, etc., to avoid obesity, but you should combine work and rest without excessive fatigue or excessive effort. Learn how academician Zhong Nanshan controls blood pressure.
3. Quit smoking and limit alcohol:
Cigarettes (including e-cigarettes) are harmless to health. If they are beneficial, they are beneficial to tobacco company 's income generation. Smoking can destroy blood vessel function, cause vasoconstriction or spasm, affect blood circulation, reduce blood flow speed, and cause platelet aggregation.Increased blood viscosity affects lipid metabolism and causes atherosclerosis.
Alcohol has far more harm than good. You can avoid drinking as much as possible. Drink as little as possible. It is ridiculous to say that "drinking bartenders keep healthy".
4. Peace of mind:
"Forty without feeling, fifty knows the destiny, sixty and ears ", regular work and rest, contentment and happiness, tolerant to others, good for one's physical and mental health, cares about love Anger, love, anxiety, love depression, can't live with oneself, it will cause the neurotransmitter and hormone levels in the body to fluctuate greatly, blood pressure is unstable, the mind is restless, the resistance is decreased, and it affects the cardiovascular and cerebrovascular health.
5. Regular physical examination:
Usually pay attention to monitor blood pressure, routine physical examination of blood glucose, blood lipids, blood viscosity , if any problems are found, deal with it accordingly. Smokers, alcoholics, and people over the age of 40 need frequent physical examinations.
Please remember this health code : 14065286
140, systolic blood pressure dropped below 140 mmHg .
6, fasting blood glucose drops below 6 mmol/L.
5, total cholesterol must be less than 5 millimoles/liter, and those suffering from diabetes or smokers should drop even lower.
286, men should keep their waist circumference below 2.8 feet, and women below 2.6 feet.
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(If you follow this number, we will thank you! [作揖]
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