Heart health affects how the brain works. A new Australian study shows that protecting your heart can make your brain smarter. In this issue, we specially invite Professor Zhang Changming from the Department of Cardiology of Fuwai Hospital of Chinese Academy of Medical Sciences to teach you a more “sensible” psychological nursing rule.
“There is a close relationship between heartbeat and cortical activity.” Xiong said that when the brain receives blood from the heart, the area responsible for learning, emotions and memory sends more signals to help. People complete a variety of tasks. However, there are sometimes “hostile factors” that undermine this harmonious situation, such as high blood pressure, high blood sugar and high blood lipids. As the three main risk factors for atherosclerosis, they cause plaque to accumulate in the arterial wall leading to the brain, thereby reducing the flow of blood into the brain, thereby gradually reducing cognitive function due to the lack of “nutrients.” In contrast, in heart-healthy people, without these risk factors, the blood pumped into the brain will not be “blocked” or “contaminated”, and when used with enough blood to “water”, the brain will naturally have more Vitality and creativity.
It can be seen that heart health has a positive effect on maintaining brain thinking and awareness, Xiong said.
Do not smoke. Studies have shown that a large number of harmful substances in tobacco can cause vasospasm, and no matter how much smoke, vasospasm directly damages blood vessels. It is recommended that people who quit smoking quit smoking. This is not only the key to protecting the heart, but also the first step to restoring health; non-smokers try to stay away from second-hand smoke.
Don’t be overweight. Obesity can overload the heart and increase the risk of cardiovascular disease. In particular, “concentric obesity” (commonly known as “pear-shaped map”) should be used as a compulsory course. It is recommended that when the waist circumference of a woman exceeds 80 cm and the waist circumference of a man exceeds 85 cm, proper weight loss should be considered and weight should be strictly controlled.
Not a high-fat diet. Proper fat intake provides the necessary energy, but some “bad” fats, such as trans fatty acids, increase the level of “bad” cholesterol in the blood. Trans fatty acids are found in pastries, French fries, milk tea, and the like. In addition to eating these snacks, you should also eat high-cholesterol foods such as brain, spinal cord, internal organs, squid, and cuttlefish.
Eat less or not eat bacon. Studies have shown that eating too much processed meat increases the risk of dying from heart disease by 72%. The World Health Organization also explicitly uses bacon, ham and other processed meat products as carcinogens. This is because they have high levels of saturated fatty acids, cholesterol, and are often marinated, smoked or marinated to extend their shelf life and add more harmful substances. It is recommended that the red meat eaten daily should be appropriate. The average person should not consume more than 75 grams per day; or replace it with white meat (poultry, fish).
Eat less salt. Studies have shown that salt is one of the biggest threats to heart health, and if everyone reduces their intake by half a teaspoon a day, coronary heart disease will be greatly reduced. Experts suggest that the daily salt intake should be controlled within 6 grams, more cooking methods, less soy sauce MSG and other condiments, reducing the number of meals out, is the best way to control salt.
Eat less sugar. Eating a lot of refined sugar can cause excessive energy intake, increase the incidence of high blood pressure, risk of heart disease and stroke. It is recommended to drink less or not to drink carbonated drinks, eat less toast, fast food and processed food, and drink less sugar.
Learn to get rid of stress. Stress increases the level of stress hormones in the body, leading to an increase in blood pressure and heart rate, leading to cardiovascular disease. Learn to relax and enjoy life. Holidays may go to the suburbs to travel, and the natural release pressure; in addition, having good laughter usually makes you feel better and reduces the impact of stress on the body and mind.
Adhere to moderate exercise. Exercise can improve coronary blood flow and improve myocardial blood supply and oxygen supply. For most people, the safest and most effective way to exercise is to walk, walk for an hour a day, and feel a little sweaty. 3 to 5 times a week, aerobic exercise for more than half an hour can achieve the same effect, jogging, cycling, swimming, dancing, etc. are all good choices.