"China Cardiovascular Health and Disease Report 2019" released: The prevalence of cardiovascular disease in my country is on the rise. It is estimated that the number of patients suffering from coronary heart disease is about 11 million, rheumatic heart disease 2.5 million people, congenital heart disease 100 Ten thousand people! In recent years, my country's heart disease has gradually become younger!
Mild heart disease may cause premature beats, arrhythmia , tachycardia, etc.; and conditions such as coronary heart disease, cardiomyopathy, congenital heart disease, etc., as the disease progresses, it may seriously threaten life.
Some people think that people with heart disease should rest more, worrying that exercise will burden the heart; while some people think that they should exercise more and exercise properly to make their bodies healthier. So, if the heart is not good, should we rest or exercise more?
1. Which is better if you have a heart disease, exercise or rest?
Scientific research shows that the correct way of exercise can bring great benefits to the body and is directly related to heart health.
Recently, the authoritative journal "Circulation" published a new research result. Researchers found that after 12 minutes of strenuous exercise, the human body's metabolic level has undergone drastic changes. Among them, glutamate, a key metabolite related to heart disease, diabetes, and life expectancy, has dropped by 29% .
adhere to scientific aerobic exercise energy to reduce and prevent myocardial fibrosis related reactions , achieve inhibit myocardial remodeling, prevent heart failure and other purposes, and also have a direct protective effect on the damaged heart. Many people think that patients with heart disease should not exercise, but in fact, long-term rest may bring many harms.
On the one hand, if you do not move for a long time, your physical fitness and muscle strength will gradually decrease, and joint contractures will occur. On the other hand, patients with heart disease usually have different degrees of arteriosclerosis and even vascular plaque. Intensify the situation, and may even lead to venous embolism due to poor blood circulation, triggering pulmonary embolism and other critical diseases .
2. Exercise is the "protector" of the heart
1. Reduce blood lipids
. A study of 177,000 people showed that this group of people with an average age of 53 years old has an average heart age of 13 years old, which means myocardial infarction. The risk of stroke will occur early, and the culprit is " high cholesterol ".
In addition, triglycerides in the blood are also "invisible killers", which do not directly cause atherosclerosis, but make low-density lipoprotein cholesterol smaller and denser, which is easier to deposit in the vascular endothelium, thereby inducing or accelerating arteriosclerosis. and persistent exercise can effectively reduce blood cholesterol and triglyceride content .
2, promote blood circulation, prevent arteriosclerosis
World Health Organization long-term research has concluded: cycling and other exercise can promote angiogenesis and endothelial repair, achieve improve improve vascular endothelial function, delay atherosclerosis, and slow vascular aging , help prevent coronary heart disease.
3, improve myocardial ischemia hypoxia tolerance
long-term exercise can reduce heart rate, blood pressure, myocardial oxygen consumption during exercise, and improve physical fitness and heart disease patients' tolerance to myocardial ischemia hypoxia.
4, the establishment of collateral circulation
Coronary artery is the main artery of heart blood flow, when it is suddenly blocked by thrombus, it will cause acute myocardial infarction and even irreversible necrosis.
but the coronary arteries are actuallyA blood supply network formed by many blood vessels. If it gradually narrows, other normal blood vessels can extend a helping hand and establish collateral circulation, which can ensure the smooth flow of blood and help the myocardium to supply blood, saving lives.
and proper exercise can cause mild tissue ischemia, stimulates the proliferation and expansion of blood vessels in myocardial tissue, establishes collateral circulation, and ensures the blood supply of the tissue .
3. Exercise correctly, remember that "differs from person to person"
Moderate exercise can promote blood circulation and metabolism, and enhance human immunity; relieves angina pectoris symptoms, delays the process of arteriosclerosis ; can also reduce the risk of suffering High blood pressure, diabetes and other diseases are at risk, so both healthy people and heart disease patients should exercise scientifically.
1. Exercise rules for healthy people: 1357
. Healthy people need to exercise once a day for 30 minutes each time. Vigorous exercise can be shortened to 15 minutes. Z3z exercise at least 5 days a week .
During exercise, the heart rate is best to reach the standard of (170-age) times/minute , which can fluctuate up and down about 10 times. If you are not sure about your heart health, it is recommended to go to the hospital for a treadmill test.
2. Exercise rules for heart disease patients: scientific evaluation
For heart disease patients, the type and severity of heart disease are different, and the appropriate exercise intensity is also different. It is best to go through the physical examination and physical evaluation of the hospital. Under the guidance of a doctor.
patients with heart failure and severe coronary heart disease can take a 6-minute endurance test at home, simply test the heart function:
▎ 6-minute endurance test
walk a distance of 30 meters to see if it can be completed in 6 minutes, or in 6 minutes Feel whether angina pectoris will occur during your walking, if angina pectoris occurs, it means that you have overworked, so stop at any time .
However, regardless of whether you have heart disease or not, any exercise requires gradual progress, as far as possible, and persistence.
4. Daily protection of the heart, try 2 big "cardiotonic agents"
1, "the gas station of the heart"
Coenzyme Q10, known as the "source of heart power", the heart gas station can help myocardial cells get sufficient Oxygen, help prevent or relieve some sudden heart diseases , it can also prevent lipid and protein peroxidation, scavenging free radicals, and protect the cardiovascular system.
often eat foods rich in coenzyme Q10, which can provide enough for the heart However, with age, the body’s self-synthesized coenzyme Q10 will decrease. Z3z will not only affect heart function, but also people will appear to be "old-fashioned". Pork loin, salmon, beef and other foods are supplemented with coenzyme Q10. If necessary, supplements can also be taken under the guidance of a doctor.
2, the top "heart care" element
Potassium is the top "protector" The "heart" element can inhibit the excitability of the myocardium and control the heart rate; it can also excrete excess sodium in the body, stabilize blood pressure and reduce the burden on the heart . Bananas, papaya, mushrooms, potatoes, etc. are all potassium-rich foods. It can be eaten appropriately.
However, patients with kidney disease may have high potassium levels and should not consume high-potassium foods.
