With the gradual enhancement of people’s health awareness, regular medical examinations and timely medical treatment have become a common consensus among the public. However, people have focused their health investment on the diagnosis and treatment of cardiovascular diseases, and often forget how to avoid it. Changes in lifestyle, high blood pressure, coronary heart disease are chronic cardiovascular diseases that are still not cured, and they require long-term or even life-long medication, which can be prevented through a healthy lifestyle. Practice has proved that appropriate lifestyle changes can safely and effectively delay or prevent the occurrence of cardiovascular diseases, and reduce the sudden occurrence of cardiovascular adverse events, such as myocardial infarction, stroke, sudden death. In 2013, the American College of Cardiology and the Heart Association developed a lifestyle management guide to re-evaluate and popularize the modern concept of healthy lifestyles. It means its important for people to prevent it.The following is a detailed explanation of the relevant aspects of a healthy lifestyle:
1.Maintain standard weight:
Whether it is a standard weight or not, it can be measured by the body mass index. Calculation formula: body mass index (BMI) = weight (kg) and height 2 (m 2) to calculate. Adult normal weight: 18.5 ≤ body mass index (BMI) < 24.0; overweight: 24.0 ≤ body mass index (BMI) < 28.0; obesity: body mass index ≥ 28.0.
Simple calculation formula for standard weight: standard weight = height (cm) -105.
Maintain standard body type: overweight or obesity indicates that the body fat content (body fat) exceeds the standard, which will cause uneven distribution of body fat, resulting in body shape deformation. Excessive accumulation of fat in the upper body or abdomen is called central obesity, also known as abdominal obesity,excessive accumulation of fat in the lower body, buttocks or limbs is called peripheral obesity, also known as subcutaneous fat obesity or pear-shaped obesity. In general, abdominal obesity has a high incidence of cardiovascular disease.
Generally, the type of obesity is judged according to the waist circumference and waist-to-hip ratio: central type obesity: adult male waist circumference > 90 cm, waist-to-hip ratio > 0.9; adult female waist circumference > 85 cm, waist-to-hip ratio > 0.85.
No matter what method is used to lose weight, the fundamental measure is that the total calorie intake is less than the total calories needed, that is, “negative balance”. Try to eat low-calorie foods, whole grains, fruits, vegetables, egg-milk, etc. Under the necessary energy demand conditions, regular aerobic exercise to decompose excess fat consumption, reduce fat storage, and thus achieve the purpose of weight loss, this is the secret of weight loss.
2, moderate exercise
Long-term exercise can maintain normal weight, consume excess calories and prevent fat accumulation. Moderate-intensity sports are safer and more effective, and methods for assessing moderate exercise intensity:
1. Self-feeling: The sports center jumps faster, sweats slightly, and feels a little tired.
2. Objective performance: speed of breathing during exercise, slight asthma, can talk to people, but can not sing.
3. Walking speed: about 120 steps per minute.
4. Heart rate during exercise = 170-age.
5. After 10 minutes of rest after exercise, the heart rate is fast, the breathing is relieved obviously, and the heart rate is close to normal.
Other forms of exercise: exercise with exercise equipment, can push, pull, squat, lift, press and other actions, enhance muscle strength, increase the body’s balance ability, prevent falls, improve high blood sugar; avoid suffocating action and even breathing when practicing.
Its good to do exercise in the afternoon or evening; early morning is a high incidence of cardiovascular and cerebrovascular accidents.
3, a good attitude
There is growing evidence that tension, anxiety, irritability, psychological imbalances, and poor interpersonal relationships are important causes of cardiovascular disease. You can alleviate your stress by:
1. Avoid bad feelings and maintain an optimistic and positive attitude;
2. Treat yourself correctly, be patient with others, build a harmonious family, and handle the relationship between colleagues;
3. Correctly handle difficulties and setbacks and enhance psychological endurance;
4. Explore and find ways to self-regulate negative emotions, talk to friends and family and seek help;
5. Psychological counseling is a scientific method to reduce psychological stress when it can’t be relieved by yourselves,
6. In case of serious morbid psychology, it should be treated promptly to prevent vicious circle
4, high quality sleep
Sleep is the best time for the cardiovascular system to reduce the workload, the body’s various organs, and the neuro-hormone regulation system to reserve energy. Good sleep is the best way to maintain health. More and more clinical trials and observations show that obstructive sleep apnea syndrome is closely related to hypertension, pulmonary hypertension, myocardial infarction, stroke, coronary heart disease, arrhythmia, metabolic syndrome, sudden cardiac death, etc. Partially refractory hypertension, unstable angina, and poor control of atherosclerotic encephalopathy are all related to sleep apnea and hypoxia, so pay attention to sleep, correction of snoring, treatment of sleep apnea syndrome is another prevention of cardiovascular disease.