Chapter 14 8

--------------- Heart Healthy Young Action Plan (3) --------------- How much can you do in terms of physical activity, and whether your body recovers quickly or slowly.These tests assess your risk of death or disability over the next 10 years from all causes, not just heart disease or aging arteries.The following describes how to conduct an exercise stress test by yourself (when testing, the amount of exercise needs to be the usual maximum, or follow the doctor's advice).First, we need to choose a method of measuring heart rate, such as a timing device on the handle of the treadmill, or a heart rate monitor strapped to the wrist.

heart rate max After exercising with all your strength for 3 minutes, record your heart rate and see how much is the difference between 80%-90% of the standard maximum heart rate corresponding to your age? (Calculating the standard maximum value is to subtract my age from 220: if it is 40 years old, the maximum heart rate value should be about 180 beats per minute; 90% of this value is 162, and 80% is 144.) heartbeat recovery time Record your heart rate right after your most intense workout.Then, don't do any exercise (just don't do any exercise this time, don't get me wrong), and measure your heart rate after 2 minutes.If the heart rate reaches more than 80% of the maximum standard value during exercise, and the number of heartbeats decreases by 66 or more after 2 minutes of stopping exercise, then your biological age may be at least 5 years younger than the age calculated on the almanac.

Action 3: Emotional Wisdom and Friends The experience of first love will teach you that there is an inextricable connection between mind and body.When you're in a good mood, your physiology feels different too.In fact, being in a good mood makes you healthier.It should come as no surprise, then, that our emotions (especially our attitudes toward the irrational affairs of life) can have a very significant impact on our bodily functions. reject anger and hostility A strong negative emotional state is bad for the heart, and its negative effects will increase your biological age by 8 years, so it's not just "emotional, sensitive and irritable".Such emotions can cause high blood pressure, interfere with the normal operation of the body's repair mechanisms, restrict blood vessel activity, and cause insufficient blood flow.There are several different treatments that can help you deal with these toxic feelings in healthier ways, such as learning about relaxation therapy, meditation, making friends who won't piss you off, and so on.

face depression bravely And when we're talking about depression, we don't mean the emotions you feel after losing $20 in the National League lottery.Depression, a more passive, long-term negative emotional state, is strongly linked to heart disease.In fact, statistics show that people with depression are four times more likely to suffer from heart disease than normal people.A sense of helplessness seems to overwhelm the immune system.In addition, we need to further understand how the brain is in a depressed state and how it will affect the human body.All we know now is that a depressed brain does have profound effects on the human body.One study has shown that depression has increased platelet aggregation, suggesting that people with depression may be more prone to clogged or aging arteries.To seek the help of a professional physician to control depression, you and your friends need to have a correct understanding of the disease.Seeking help by yourself or helping your friends to seek help will eliminate 90% of the symptoms and sequelae within three months.Whether planning a therapy or taking medication, seeking help is a necessary first step in maintaining a healthy heart and a healthy body.

reduce stress Stress is often the biggest factor in aging, especially the kind that haunts you day-to-day with the tension of procrastinating on long, unfinished tasks, or the kind of stress that comes with events beyond your control. (This is different from sudden stress, such as a flat tire or being stuck in traffic when you're in a hurry, and those stresses always resolve.) We don't quite know how psychological stress creates physical stress. , but we understand that the two are closely linked.In the 30 days after September 11, 2001 (compared with the 30 days before 9/11), heart attack rates among people in the Washington, D.C. and New York area roughly tripled, while those as far away as Missouri, Chicago, Kansas City and Asia In Alabama, heart attack rates also tripled.In the 30 days after 9/11, pacemaker usage more than doubled.Just three major intractable events in your life will add at least 32 years to your biological age.Chronic stress can damage the heart, and active efforts to reduce stress can lead to a healthier heart.Meditation and relaxation therapy can help you take life's stressors in perspective—a demanding boss, a rebellious teenage daughter, dog hair on your suit—and help you ease the physical stress (heartbeat) acceleration, the secretion of stress hormones).In addition, some people have also found that participating in social activities, or charity activities, religious activities, and even teasing pets can greatly reduce stress.You can reduce stress simply by taking time out to engage in activities that divert your attention.The most effective ways to relieve stress and help improve depression and anger are exercise, meditation and making friends.In Chapters 4 and 5, we will teach you further.

Action Four: Healthy Diet It should be true that food is one of the most effective ways to keep the body (especially the heart) in tip-top shape.First, we must admit that sometimes the actual situation is puzzling and even contradictory. (We were once told to eat margarine and not cream, but it has since been found that the trans fatty acids in margarine are at least as bad as the saturated fat in cream.) However, the nutritional recommendations below Still pretty clear. --------------- Heart Healthy Young Action Plan (4) --------------- eat nuts You should eat at least a handful of nuts every day.Nuts are an excellent source of healthy fats and healthy protein.Nuts are also rich in flavonoid compounds, which act as detoxifiers. The "Iowa Health Survey" and three other surveys have shown that eating 28 grams of nuts per day can reduce the risk of heart disease by 20% to 60%.The best nut (highest in omega-3 fatty acids) is walnuts, but all nuts and even pods are good for you.

lubricate your body Olive oil contains monounsaturated fats that help increase HDL cholesterol in the body -- "Healthy" cholesterol, which is transported throughout the body by high-density lipoproteins.In fact, when HDL passes through blood vessels, it can play a role in dredging arteries.It might seem like a rehash to introduce it this way, but we think it's really important. The higher the HDL content, the better, so a 55-year-old woman's HDL content of 60mg/dl can be 4 years younger than that of 39mg/dl.In fact, you should make sure that healthy fats account for about 25 percent of your daily calorie intake.Plant and flavonoid compounds, as well as the trick I just told you, have been shown to raise HDL levels.often eat fish

We should eat fish three times a week.Fish, especially fatty fish such as salmon, or white fish such as cod and sea bass, are rich in omega-3 fatty acids and offer many benefits. Omega-3 fatty acids can lower blood triglyceride levels (too high can cause platelets to pool in arteries), stabilize heartbeat (reduce arrhythmias), make platelets less sticky (reduce arterial clogging), and perhaps Can lower blood pressure.Some studies have shown that eating fish once a week reduces the risk of heart disease by 50%.The most healthy fish is fresh wild salmon (almost all canned salmon is healthy wild salmon), but catfish, flounder (flounder), tilapia, and whitefish are also good.Choose your favorite way to supplement flavonoids.Daily supplement of 31 mg of flavonoids.Flavonoids are potent antioxidants and anti-inflammatory substances.It is found in plant foods (including nuts), such as tea (including green tea), red wine, grapes, sour berries, 100% natural orange juice, onions, tomatoes and tomato juice.You can get enough flavonoids by drinking two half-sour berry juice or a few cups of tea daily.Know the Enemy of Health

As mentioned earlier, limit your daily intake of trans saturated fat (a type of age-inducing artificial fat) and saturated fat to less than 20 grams.These fats, which have been linked to arterial aging more than any other food component, are found in meat, full-fat dairy products, baked goods, deep-fried fast food, and palm and coconut oils.They increase the likelihood of arterial inflammation, promote platelet accumulation, and activate mechanisms that increase LDL levels in the blood— This condition also sends platelets flooding the arteries.Trans fat and saturated fat are indeed the culprits of heart disease.At the same time, we should try to avoid simple sugars, which include high fructose corn syrup and most refined white foods.They all have a direct impact on arterial blood vessels.When the blood sugar is too high (over 106 mg/dl), it will interfere with the normal work of the cells in the inner wall of the blood vessel, and cause damage to the inner wall of the arterial blood vessel, leading to inflammation and platelet accumulation.Simple sugars can also cause obesity

Obesity may inhibit insulin secretion, and eventually develop into diabetes, which is also very harmful to arteries. Action Five: Beware of Inheritance At Thanksgiving family dinners, every family has a relative or two who isn't very popular— I wish they were eating in another room, at another table.However, we should not hide from these relatives.We should learn from them (before it's too late to hide).If a parent or other close relative had heart disease or hardening of the arteries when you were young, you are at a much greater risk than the general population.Problems with dyslipidemia can also be inherited, that is, there is a tendency to have too much LDL or too little HDL.Other risk factors such as high blood pressure or high levels of homocysteine ​​can also be inherited.However, as mentioned earlier, behavioral habits can also be inherited.Regardless of the mechanism, people with a family history of heart disease should be extra vigilant for factors that threaten heart health and should receive routine physical examinations earlier than ordinary people.If you can do it, maybe you can break the usual genetic odds.

Action 6: Add some good medicine As you'll learn in this book, we're sympathetic to the potency of certain nutrients, supplements, and appropriate medications.They may have miraculous effects on human health.For heart health, here are our top picks.aspirin Who would have thought that such a small white pill would have such a powerful effect on the heart?The story of aspirin helping prevent cardiovascular disease continues unabated.For example, a referenced survey showed that regular use of aspirin will reduce the incidence of heart disease by 44%.Aspirin is thought to achieve this effect in several ways, including making platelets less sticky and reducing inflammation in the arteries.The main side effect of aspirin is the effect on the lining of the stomach -- Aspirin is acidic and can irritate or interfere with the protective lining of the stomach.Because aspirin inhibits blood clotting, it can make people with stomach ulcers bleed more.In order to reduce the side effects of aspirin, you can drink half a glass of warm water before and after taking the medicine.However, the preventive effect of aspirin on heart disease is still very good. We recommend that men over 35 years old and women over 40 years old insist on taking half a tablet of ordinary aspirin (162 mg, at least three years to achieve the best effect) every day.Doing so would make the biological age of a 55-year-old 2.3 years younger. --------------- Heart Healthy Young Action Plan (5) --------------- multivitamin supplement Various vitamins are a source of micronutrients.Some vitamins are especially critical for heart health.Magnesium (400 mg daily) can stabilize the heart rhythm, and calcium (600 mg twice daily) can lower blood pressure.In order to absorb calcium well, we need to supplement vitamin D (400 international units per day for those under 60 years old; 600 international units for those over 60 years old). Vitamin D can also reduce vascular inflammation.Vitamin C (600 mg twice daily) and vitamin E (400 IU daily) combined act as antioxidants—the combination is much more effective than either alone.By the way, if you are taking statins such as simvastatin (Zocor) or Pragol (Prevachol), or atorvastatin (Lipitor) or rosuvastatin (Crestor), you should scale back Vitamin C and vitamin E intake, vitamin C reduced to 2 times a day, less than 100 mg, vitamin E reduced to 100 international units per day.Vitamin C and vitamin E inhibited the anti-inflammatory effect of statins by 40%, but the effect on cholesterol was unchanged.Potassium promotes arterial health (best in food, four fruits a day, especially bananas, avocados, and melons).The daily supplement of vitamin A should not exceed 2500 international units (not less than 1500 international units).The correct multivitamin supplement twice a day will make your biological age younger by more than 6 years.Folic Acid This is a type of B vitamin.Experts have confirmed that folic acid is important for human health in many ways, but when it comes to the human heart, its significance is more unusual.Supplementing 800 micrograms of folic acid daily can reduce the homocysteine ​​content to a healthy level, making people with a homocysteine ​​content of 26 mg/dl (healthy level should be less than 9 mg/dl) younger by about 6 years.Only some of the folic acid in food is absorbed by the body, so the easiest way to make sure you get enough folic acid is to take a vitamin supplement, but you must also take B6 and B12, as folic acid can sometimes cause deficiencies in these two vitamins. Action 7: Get regular sleep When you don't get enough sleep, your arteries age and your chances of heart disease increase, but we don't know why.Studies have shown that the optimal amount of sleep is 7-8 hours per night for men and 6-7 hours per night for women.This number must be the number of hours slept.People have to sleep lightly for two and a half hours before they can enter the real sleep that restores physical strength.Lack of sleep reduces the brain's production of the pleasure hormone adrenocortin.In order to compensate for adrenal hormones, the body will try to increase adrenal hormone levels by eating, such as sugar or other harmful substances, such as tobacco.So ignoring sleep is like ignoring a leak in the roof — let it go, and it will only get worse.Chapter 5 presents a plan for achieving a good night's sleep that will keep your heart and arteries young.