Blood vessels carry the rushing blood and connect the tissues and organs of the whole body. They are often called “channels of life”. Only when this passage is kept clean and unobstructed can it deliver nutrients to the whole body until the end of life. But the six bad habits that people inadvertently form in life hurt blood vessels.
bad habit 1: like to eat fat and sweet the most common symptom of arteriosclerosis is the thickening, hardening and loss of elasticity of the arterial wall, and then the lumen becomes narrow. Our daily diet contains a certain amount of oil. If we eat too much greasy food, we will deposit too much oil on the blood vessel wall, inducing arteriosclerosis and other cardiovascular diseases.
Expert advice: “muzzle” can keep blood vessels fresh to a certain extent. I suggest you eat less meat and more fish. The fat content of general meat (ribs, fat cattle, etc.) is 6 times or more that of fish. The daily intake of red meat (pork, beef and mutton) should not exceed 50-75g, and fried food should be eaten less or not. Low temperature cooking is more beneficial to health. Eat more foods that can “reduce the burden” on the blood vessels, such as hawthorn, oats, soybeans, kumquat, sweet potatoes, garlic, onions, etc.
bad habit 2: eat too much salt foreign studies have found that after eating food with high salt content, the ability of blood vessel expansion will be affected in just 30 minutes, which will lead to heart injury. Even if the blood pressure is normal, excessive salt intake will quickly damage blood vessels. Under normal circumstances, when the heart pumps out blood through blood vessels, nitric oxide will be produced, which can relax the blood vessels and smooth the blood flow. Salt and fat can block the release of nitric oxide, impede the dilation of blood vessels, and increase the risk of arteriosclerosis.
Expert advice: don’t eat more than 6 grams of salt in a day. Learn to subtract in daily life, use a limited salt bottle, put less salt in cooking, or use scallions, ginger, garlic, pepper, coriander, lemon and other seasonings. If salt has been added to stews, don’t put soy sauce to avoid salt superposition.
bad habit 3: high pressure “high pressure” is a common problem of many modern people and one of the enemies of blood vessels. Excessive pressure, if not released and relieved for a long time, will lead to various cardiovascular and cerebrovascular diseases. Although the stress of stress is short-lived and belongs to acute stress, repeated acute stress can cause coronary artery inflammation and even lead to heart attack.
Expert advice: learn to relieve pressure, try meditation and deep breathing, which can free your attention from worries and reduce the secretion level of cortisol; Transfer and release pressure, such as signing up for a fitness class or an interest class, raising flowers and pets, can liberate you from pressure; Smile more, and the effect of smile on decompression can not be underestimated. During the process of smiling, endorphins are released from the brain. This hormone with analgesic effect is 200 times stronger than morphine. Even if you can’t smile from your heart, you should make a smiling expression, which can also reduce stress; In another environment, boredom is one of the chief culprits of stress. You can travel far once a year, go out every week or go out with your family, which can effectively relieve the recent pressure and avoid the accumulation of pressure; Understand the root causes of stress and seek help from a psychologist if necessary.
bad habit 4: sedentary first of all, sitting and standing in the same posture for a long time will reduce the contraction activity of lower limb muscles, which will slow down the flow speed of human blood and increase the viscosity of blood, creating conditions for the formation of deep vein thrombosis. If it moves suddenly again at this time, it is easy to pull unstable thrombus off and cause thromboembolism. Secondly, sudden change of posture after holding the same posture for a long time is easy to cause blood pressure fluctuation, postural hypotension, insufficient blood supply to heart and brain and other organs, and even recurrent syncope or stroke.
Expert advice: in order to ensure the health of blood vessels, it is recommended that middle-aged and old people not sit for a long time playing chess and mahjong, still less sitting at home and staying indoors. They can go out more according to their physical conditions. If they can’t go out, they can take a walk indoors. All young people who need to sit for a long time due to work must maintain a correct sitting posture, stand up and walk for 10-15 minutes every hour, or stretch and stretch their limbs to alleviate fatigue.
bad habit 5: smoking when smoking, nicotine, tar, carbon monoxide and other harmful substances in tobacco enter blood vessels through gas exchange between alveoli and blood, interfering with fat metabolism in blood. If blood vessels are compared to tires, there are not only outer tubes but also inner tubes. The inner tubes covering the inner side of blood vessels are called vascular endothelium in medicine, which can help blood vessels maintain elasticity, and nicotine will cause devastating damage to them. It is worth reminding that passive smoking can also cause similar damage to blood vessels.
Experts suggest that no matter how long you smoke and how addicted you are, you should quit smoking immediately. As long as you are willing to stick to it, you can usually quit smoking in 3 to 4 months. Throw away smoking utensils, such as lighters, ashtrays, etc. Drink some water, eat some fruit or go out for a walk after dinner to get rid of the idea of smoking after dinner. When you become addicted to smoking, immediately take a deep breath or chew sugar free gum, and avoid replacing cigarettes with snacks, otherwise it will cause blood sugar to rise and obesity. Tell others that you have quit smoking, don’t give you cigarettes, and don’t smoke in front of you. When you have the urge to smoke, you can control it by drinking water. Eating the following foods, such as cheese, broccoli and citrus, is very helpful to quit smoking.
bad habit 6: staying up late staying up late will disrupt the biological clock, causing the body to secrete too much epinephrine and norepinephrine, thus causing blood vessels to contract, blood flow to slow down, and blood viscosity to increase. Research shows that people who stay up late for a long time have twice the risk of heart disease than normal people. Therefore, we must ensure the regular work and rest, get out of the wrong area of sleep, try to maintain the habit of regular sleep, maintain a fixed time to get up, and do not be too “indulgent” on weekends.
Expert advice: don’t drink refreshing drinks, such as tea, coffee, cola, vitamin energy drinks, etc. within 8 hours before going to bed. Refreshing drinks will seriously affect sleep quality. A proper nap can replenish physical strength and keep people awake. It is recommended that the nap time be controlled between 30 minutes and 1 hour. It’s better not to stay up more than 12 o’clock.