Second, you need to take your time and exercise step by step.
Third, pay attention to diet and strengthen nutrition.
Fourth, there's nothing wrong with you. Don't be suspicious. Just live happily.
Hong Zhaoguang talks about how middle-aged and old friends make their hearts young.
September 24th this year is the fifth World Heart Day. The theme of this year's activity is "How young is your heart?" It aims to draw public attention to risk factors (hypertension, obesity, lack of exercise, malnutrition, smoking, etc.). ) affects heart health. Professor Hong Zhaoguang, the chief expert of health education in the Ministry of Health, pointed out that only by abandoning bad living habits and hobbies and avoiding various factors that damage the heart and promote heart aging can we have a young and healthy heart.
Professor Hong pointed out that a person's heart and youth often can't go hand in hand. Some people are over 60 years old, but they still have hearts in their 40 s; Some people are over 40, but their hearts are over 60. As long as you know how to protect your heart scientifically, it is not a dream for middle-aged and elderly friends to have a young heart. So, how can we delay the aging of the heart? Professor Hong prescribed a prescription to keep the heart young.
1, one-week decompression and heart nourishing method
Middle-aged and elderly people should effectively prevent and treat heart diseases and keep their hearts healthy and young. Fourth, the four cornerstones of health account for more than 50%, reasonable diet accounts for 25%, and others account for 25%. Psychological balance is the most important for heart health. Who can maintain a balanced mentality is equal to mastering the golden key to health.
Monday: Smell something refreshing. Smelling the fragrance of mint or jasmine in the morning can refresh people.
Tuesday: Bring the outside world into your home. Put some flowers at home, hang some photos of mountains or other beautiful scenery on the wall, and listen to the music of birds singing and running water. The sound of nature can make you less nervous.
Wednesday: Go out. Walking in parks, gardens or rivers, watching, listening, smelling or touching nature can make you feel close to the earth and full of peace of mind.
Thursday: Go to the park with my family. Being with your family can help you feel family affection and overcome sadness and loneliness.
Friday: Express your gratitude. Saying thank you to someone who opens the door for you or serves you is not only polite, but also refreshing.
Saturday: Arrange vacation. Nothing can make people relax and rejuvenate like a holiday. Remember, don't overwork.
Sunday: Watch comedy TV. Studies have shown that when people watch comedies, their sadness and anger will be reduced by 98%, and the improved mood can last for 12~24 hours.
2, 3 and a half hours+clapping songs
According to his personal experience, Professor Hong specially recommended three songs, Half an Hour and Fitness Clapping Songs, to middle-aged and elderly friends.
Exercise for half an hour every morning, take a walk, play Tai Ji Chuan, run or do other sports. Different from person to person, moderate exercise.
Take a nap for half an hour, which is the need of human biological clock. Take a nap for half an hour in the middle and go to work in the afternoon. I am very energetic. Old people need more sleep, because they go to bed early and get up early at night, and they need rest very much at noon. Napping is very important. As long as you take a nap for half an hour every day, the mortality rate of coronary heart disease will be reduced by 30%. Because during the nap, blood pressure is at the low point of the day, and the heart is protected, which plays an important role in delaying heart aging.
Walking for half an hour at night can promote blood circulation, sleep soundly at night, protect the heart and reduce the occurrence of myocardial infarction and hypertension.
Fitness and heart protection clapping songs. Every morning 10, 4 pm, 5- 10 minutes each time. The song formula is "You shoot one, I shoot one, and keep shooting July 7th;": Take a deep breath, kneel down and go to the theatre at 10 10. "
The specific method is: clap your left shoulder with your right palm, and clap your right shoulder with your left palm as far as possible. Even 77 shots, the elderly start shooting from the chest, the young and middle-aged joints are flexible, and it is better to shoot from the beginning to the back. Usually, the intake of adults is 500 ml, while that of men is about 3500 ml and that of women is about 2500 ml, which can obviously increase the oxygen intake. Chest breathing can exercise intercostal muscles, abdominal breathing can lower diaphragm, massage abdominal organs, especially the heart, improve microcirculation and heart function, and do 1-2 minutes. Squat is the use of fluid gravity, which can obviously improve the tension of sympathetic nerve and parasympathetic nerve in a short time, the speed is from slow to fast, and the number of times is from less to more, step by step. "10: 10" means to extend your hands horizontally (for example, clock 9: 15) and lift 15 degrees upward (for example, clock 10: 10). This action can be done 50-0 at a time. The strength of latissimus dorsi and neck muscles. Watching a play is to stand on tiptoe and stretch your neck forward, which is an effective way to improve gastrocnemius strength and prevent cervical spondylosis. The effect of these medical gymnastics can be summarized by Su Dongpo's "Eight Pieces of Brocade", which is: "I didn't feel very good in the first few days, but after 100 days, the effect is immeasurable, and it is a hundred times better than medicine."
3. Drink less at the table, nourish your heart and drink more tea.
Modern epidemiological studies show that drinking a small amount of wine every day is beneficial to the heart and can effectively reduce the incidence and mortality of hypertension and coronary heart disease. However, excessive drinking damages the heart and can cause alcoholic heart disease, stroke, liver cirrhosis, tumor and other diseases. Excessive drinking can also lead to coronary artery spasm and Asperger's syndrome.
Excessive drinking is harmful, so you might as well use tea instead of wine. "Cold night guests come to tea for wine", a cup in hand, full of fragrance, gives people a fresh and calm, relaxed and happy feeling. Tea, especially green tea, has good health care and heart-nourishing effects. Tea contains more than ten kinds of water-soluble and fat-soluble vitamins. Every 100g of tea contains100 ~ 500mg of VC. VC can help cholesterol and prevent the formation of gallstones. Tea also contains 20%~30% tea polyphenols, which can promote the excretion of lipid compounds from feces.
4. Be kind to your heart and don't go into the misunderstanding of exercise.
Exercise is one of the four cornerstones of health, and its importance is self-evident. However, exercise is a double-edged sword. Excessive or inappropriate exercise will hurt the heart and foundation or lead to sudden death, especially morning exercises in late autumn and early winter, which can't be prevented.
Middle-aged and elderly people should pay attention to physical exercise;
1. Seasonal adaptation. In late autumn and early winter, the weather suddenly turns cold, especially when the wind cools down, some people have a strong "stress reaction" to the cold, which is manifested by sympathetic nerve excitement, elevated blood pressure, accelerated heart rate and contraction of tiny blood vessels in the skin, which is easy to cause cardiovascular accidents. Generally, after 4~6 weeks, when entering the real winter, the body adapts to the low temperature and becomes relatively safe.
2. Temperature and wind power. According to the monitoring results of cardiovascular diseases in Beijing in 10, both acute myocardial infarction and stroke in Beijing are negatively correlated with the average temperature, that is, the lower the average temperature, the higher the incidence of acute myocardial infarction and stroke. Studies have shown that when you walk from indoors to outdoors, cold air below 0℃ directly blows your face, which can immediately cause coronary artery spasm, blood pressure rise and angina pectoris. Therefore, elderly people with cardiovascular and cerebrovascular diseases should not go out in cold weather except wearing hats, scarves and gloves to keep warm.
3. biological clock rhythm. According to the biological clock phenomenon, the cardiovascular function of human body is the best at 4~6 o'clock, followed by 10 o'clock in the morning and the worst at 6~9 o'clock. Therefore, if you are healthy, you can exercise at any time of the day; If you have cardiovascular diseases, such as hypertension, coronary heart disease, angina pectoris and cardiac insufficiency, you should choose to exercise at 4~6 pm or go out after 10 am. Try not to practice in the early morning in winter, because the sympathetic nerve tension rises sharply at this time, and the cardiovascular burden is the heaviest.
4. Beware of sudden cardiac death. The most common is the triad of sudden death in winter, that is, "winter, early morning, snow sweeping", each of which will increase myocardial oxygen consumption. If it is merged, it will cause great danger, and middle-aged and elderly people must pay attention.
5 drink soup before meals
Studies have shown that overweight and obesity are the enemies of heart health, which can induce arteriosclerosis, cardiovascular and cerebrovascular diseases and so on. The longer the belt, the shorter the life; The faster your heart beats, the faster you die. The longer the belt, the bigger the belly, the bigger the belly, the more fat, the more fat, the faster the arteriosclerosis and the more myocardial infarction. If a woman is over 2' 4 (79 cm) and a man is over 2' 6 (87 cm), be sure to pay attention. Now in the United States, insurance, the first one is to measure in advance, and the length of the belt is high. Anyone who smokes a pack of cigarettes a day, the premium will increase 100%.
Observations on some obese people show that as long as you drink soup before meals, you don't need any diet pills, you can lose 0.5~ 1 kg per month, and the effect is remarkable after half a year. After losing weight, the burden on the heart is reduced, and cardiovascular diseases are reduced, which is of great benefit to enhancing heart function and delaying heart aging.
What soup should I drink? Vegetable soup with light, balanced nutrition and low calorie is the best.
Now introduce a "heart-protecting soup":
Red tomatoes, red sweet peppers;
Yellow-half an egg, carrots and tender corn;
Green-all kinds of green leafy vegetables, the darker the color, the better;
White tofu;
Black fungus or mushroom.
You can also add a little minced meat, sliced meat and seasoning to make soup, which is not only delicious, but also good for your heart.