Heart disease is no longer the exclusive language of the elderly, because of the accumulation of bad habits over a long period of time, so that the age group of patients spread to the age group of 30 or 40 years old. To prevent or delay heart disease, medical experts recommend developing the following six cardioprotective habits by the age of 40.
6 habits to protect the Heart.
1. Measure one’s weight every day.
Dr. Deepak Bhatta, a professor at the Harvard Medical School of Medicine who has been conducting cardiovascular research, said that by the age of 40, a person’s metabolism slows down and if he remains on the same diet as before, he begins to gain weight. The rate of gaining weight is slow, but you can be sure your waistline will get bigger and bigger.
Bart suggests getting up early in the morning, measuring your weight first, then grooming and eating breakfast. It’s normal to have small fluctuations in daily weight figures, but if you’re on an upward trend every week, remind yourself to make dietary adjustments.
2. Eat at the right time. Eat at least seven percent full.
After 40 years of age, if you still eat the same night as you did when you were young, you can’t stop eating when you see good food. You can’t avoid weight gain, obesity, and heart disease. Hold in the dinner time, eat 7 minutes full, avoid eating too much or too late to eat, non-meal time to prohibit mouth, if hungry can choose low-calorie fruits and vegetables wrapped abdomen, weight control. Husband and wife encourage each other, supervise each other, develop good habits.
3. Three days a week, 3045 minutes of exercise.
Moderate exercise is good for the heart, but too much exercise can backfire, especially in older people. Richard Stein, a cardiologist at New York University’s Langone Health) Medical Center at New York University, believes it is ideal to exercise 3045 minutes a day and 34 times a week.
Aerobic exercise can strengthen cardiopulmonary function, walking, cycling, swimming are good choices, try to add exercise elements into daily life. For busy office workers or working women, consider getting off at an early stop when taking the bus, taking more stairs or taking a walk after dinner.
4. Give up smoking.
It is not easy to give up smoking addiction. According to the data, it takes an average of 710 times for an average person to give up smoking successfully, but one must make up one’s mind to give up smoking. The sooner one gives up smoking, the better. Because smoking is a heart killer. Long-term smokers tend to accumulate carbon monoxide, leading to reduced oxygen output and poor heart function.
Ask your doctor whether it is behavior therapy, nicotine replacement therapy, meditation, or other treatments, and try to find a unique way to quit smoking that suits you.
5. Find a way to relieve pressure.
Often in mental tension, psychological stress will make the heart beat faster, cardiac muscle also become tense, the probability of suffering from hypertension, heart disease also increases. Find your own ways to relieve stress, such as meditation, developing your own interests, and so on. Now more and more doctors think that meditation can help relieve the stress that is out of control.
6. Make old company.
Hans Muller Michael Miller, a professor of cardiovascular medicine at the University of Maryland School of Medicine, says that the older you live, the more important you feel social connections. A 2016 study in the Journal of Cardiology found that social isolation is as harmful as smoking, and a lack of sociability increases a person’s risk of heart disease by 29 percent. When confronted with unhappy events, depression of sadness or suppression of anger will affect the body function, increase the probability of arrhythmia, angina pectoris.
The first step to avoid old loneliness is to learn tolerance and acceptance early. Keep in touch with relatives and friends, cherish the partners you meet at work; go out on holidays, go to the community, parks, and all kinds of activity clubs, make some friends who are in harmony with each other, and you can have more companionship and fetters in old age.
Developing good living habits can prevent or delay 80% of heart attacks. As simple as that, as long as from the daily start, pay attention to diet, exercise, good mood, remind yourself to put an end to bad habits, care more about themselves, more on a point of health security.