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Vascular health is essential for everyone, especially for those over the age of 35. As we age, the risk of clogged blood vessels increases significantly, which can lead to serious health problems such as heart disease and stroke.
With a few simple daily habits, we can effectively prevent blood vessel blockages and keep them healthy. In this article, we'll take a closer look at the five key habits, combined with research and data, to help you better understand and practice these recommendations.
Drink water promptly
Drinking water in a timely manner is fundamental to keeping your blood vessels healthy. Water plays a number of important roles in the body, one of which is to maintain the normal flow and consistency of blood.
Too thick blood increases the risk of clogged blood vessels, and adequate hydration can effectively thin the blood and reduce the burden on the cardiovascular system.
Studies have shown that people who drink between 1600-1800 ml of water per day have significantly better vascular elasticity and blood mobility than people who do not drink enough water.
Researchers in Russia and Germany, in a study of 345 pregnant women, found that maintaining proper hydration can significantly reduce the risk of vascular disease. Whether you're thirsty or not, getting into the habit of drinking water regularly is important to prevent clogged blood vessels.
Exercise in moderation
Moderate exercise not only helps maintain weight, but also enhances the elasticity of blood vessels and reduces blood viscosity, thereby preventing blood vessel blockages. Regular moderate-intensity aerobic exercise, such as walking, swimming, and cycling, can be effective in improving vascular health.
Researchers such as Peter Kubatka and Olga Golubnitschaja in Slovakia experimentally found that individuals who participated in regular exercise had a significant reduction in arteriosclerosis index, about 15% less than those in the non-exercise group.
This data speaks volumes about the importance of exercise in maintaining vascular health. It is recommended to do at least 150 minutes of moderate-intensity aerobic exercise per week to maintain the good condition of your blood vessels.
Eat a balanced diet
The impact of diet on vascular health cannot be ignored. A diet high in oil, fat, salt, and sugar can increase blood viscosity, which increases the risk of clogged blood vessels.
A balanced diet should include rich vegetables, fruits, whole grains, and low-fat proteins, which can help improve circulation and vascular health.
In a multi-country cohort study of 2,302 mother-child samples, researchers found that mothers who maintained healthy eating habits during pregnancy had significantly better cardiovascular health than those of those with unbalanced diets at the age of 10-14 years. A balanced diet is not only good for an individual's vascular health, but also provides a good foundation for the health of the next generation.
Take breaks on time
Getting enough sleep is essential for maintaining a healthy cardiovascular system. Staying up late for a long time and not getting enough sleep can lead to vasoconstriction and increased blood viscosity, which increases the risk of clogged blood vessels.
Researchers in Slovakia and Russia have found that individuals who sleep less than 6 hours per night have a significantly higher risk of hardening of the arteries than those who get enough sleep.
According to experimental data, the arteriosclerosis index of the sleep-deprived group was about 20% higher than that of the sleep-adequate group. Therefore, it is recommended to ensure 7-9 hours of high-quality sleep per night to maintain the health of blood vessels.
Stay away from alcohol and tobacco
The harmful substances in tobacco and the irritant properties of alcohol significantly increase the risk of cardiovascular disease. Long-term smoking and alcohol consumption can not only directly damage the lining of blood vessels, but also cause a series of cardiovascular problems.
Smokers had an arteriosclerosis index about 30% higher than nonsmokers, while long-term drinkers had about 25% higher rates of cardiovascular events than non-drinkers.
In order to protect the health of blood vessels, it is recommended to quit smoking and limit alcohol. Tobacco and alcohol dependence can be gradually shed by seeking professional help, using smoking cessation tools, and enrolling in a smoking cessation program.
conclusion
Vascular health is essential for everyone's overall health, especially for those over the age of 35. By drinking water in a timely manner, exercising moderately, eating a balanced diet, resting on time, and staying away from tobacco and alcohol, you can significantly reduce the risk of clogged blood vessels and keep them healthy. These habits not only help prevent cardiovascular disease but also improve overall health.
Hopefully, through the introduction of this article, you can better understand and practice these healthy habits to protect your vascular health. Regular health check-ups are also important to help you identify and deal with potential health issues in a timely manner to ensure long-term health and well-being.
bibliography
● Evsevieva, M., Sergeeva, O., Mazurakova, A., Koklesova, L., Prokhorenko-Kolomoytseva, I., Shchetinin, E., Birkenbihl, C., Costigliola, V., Kubatka, P., & Golubnitschaja, O. (2022). Pre‑pregnancy check‑up of maternal vascular status and associated phenotype is crucial for the health of mother and offspring. EPMA Journal, 13:351–366.
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