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As we grow older, many people will find that their physical strength and energy are not as good as before, and the middle and old age period has become a "high-risk period of life". At this stage, if you don't pay attention to your health, you can easily be targeted by two diseases: stroke and cancer.
In this article, we will take a closer look at how to prevent these high-risk diseases through a healthy lifestyle so that you can maintain good health in middle and old age.
Risks and prevention of stroke
Stroke, also known as stroke, is a sudden cerebrovascular disease. It is divided into two main categories: ischemic stroke and hemorrhagic stroke.
The former is caused by a blockage of blood vessels leading to insufficient blood supply to the brain, while the latter is caused by a ruptured blood vessel leading to cerebral hemorrhage. According to WHO, people aged 45-64 years are at high risk of stroke, and the incidence is significantly higher in men than in women.
The symptoms of stroke are usually very obvious, such as sudden crooked mouth and eyes, limb weakness, slurred speech, etc. For middle-aged and elderly people, stroke prevention is a top priority.
Studies have shown that the risk of stroke can be significantly reduced through a healthy lifestyle. Specifically, the following points are included:
Healthy eating: Proper eating habits are the basis for stroke prevention. It is recommended to eat more fiber-rich fruits, vegetables, whole grains, and low-fat foods, and reduce salt and high-fat foods.
The Mediterranean dietary pattern is widely respected for its significant benefits for cardiovascular health. It's rich in olive oil, nuts, fish, and whole grains, which help reduce the risk of stroke.
Regular exercise: Studies have shown that at least 150 minutes of moderate-intensity exercise per week, such as walking, swimming, or cycling, can significantly reduce the incidence of stroke. Exercise not only helps with weight control, but also improves blood circulation and strengthens the health of the cardiovascular system.
Quit smoking and limit alcohol: Smoking and excessive alcohol consumption are important risk factors for stroke. Quitting smoking can significantly reduce the risk of stroke, and alcohol restriction is recommended for women to drink no more than one drink a day and men to no more than two drinks a day.
Control blood pressure and blood lipids: High blood pressure and high blood lipids are one of the main causes of stroke. Regular monitoring of blood pressure and lipid levels, as well as appropriate medication under the guidance of a doctor, are key to stroke prevention.
According to research data, hypertension and stroke are among the top major health burdens among middle-aged and older adults in the United States. Controlling blood pressure is essential when it comes to stroke prevention. Studies have shown that for every 10 mm Hg drop in blood pressure, the risk of stroke can be reduced by about 30%.
Cancer Threat and Prevention
Cancer, a malignant tumor disease that makes people talk about tiger discoloration, has a significant increase in the incidence of middle-aged and elderly people. Common types of cancer include lung, colorectal, and lymphoma, among others. Due to the decline in physical fitness and immunity of middle-aged and elderly people, their risk of cancer also increases significantly.
Cancer prevention starts with daily habits. Studies have shown that a good lifestyle can significantly reduce the incidence of cancer. Here are a few key measures:
Dietary habits have a direct impact on the risk of developing cancer. It is recommended to reduce the intake of processed, pickled and fried foods and increase the intake of fresh vegetables and fruits. Studies have shown that the Mediterranean diet is not only beneficial for cardiovascular health, but also reduces the risk of cancer.
Early detection of cancer is key to improving cure rates. Regular health check-ups can detect and treat early-stage cancers in a timely manner. It is recommended that middle-aged and elderly people have a comprehensive physical examination once a year, including blood tests, imaging tests, etc.
Smoking is an important causative factor for many types of cancer. Quitting smoking not only prevents lung cancer but also reduces the risk of several other cancers. Excessive alcohol consumption likewise increases the incidence of cancer, and moderate alcohol consumption is recommended.
Mental health has a significant impact on overall health. Long-term stress can lead to a weakened immune system, which can increase the risk of cancer. Effectively managing stress and maintaining a positive mindset through psychological counseling, meditation and other methods can help reduce the risk of cancer.
According to research data, the high incidence of cancer among middle-aged and elderly people in Japan is closely related to lifestyle. Studies have shown that men and women who follow a healthy lifestyle have a 43% and 37% lower risk of cancer, respectively.
The middle and old age period is a "high-risk period of life", and special attention needs to be paid to health preservation. Stroke and cancer can be effectively prevented through a healthy diet, regular exercise, quitting smoking and limiting alcohol, and controlling blood pressure and blood lipids.
At the same time, regular physical examinations and good mental health management are also important means of maintaining good health. It is hoped that this article can improve the attention of middle-aged and elderly people to health preservation, help everyone better prevent high-incidence diseases and prolong healthy life expectancy.
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