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The expert of the Ministry of Health on sports medicine named the best exercises for the heart

Up to 80% of all heart attacks could be avoided.

Up to 80% of all heart attacks could be avoided.

A photo: Shutterstock

According to Rosstat, the death rate from cardiovascular diseases in 2020 (only this data is available so far) increased by 12 percent compared to the previous year. More than 900,000 Russians die every year from CVD, which is half of the total number of deaths. By some estimates, up to 80% of all heart attacks could be avoided.

Researcher, Laboratory of Cardiovascular Aging, Russian Gerontological Research and Clinical Center, Russian National Research Medical University. N.I. Pirogova, PhD, cardiologist Ksenia Eruslanova called the rules, the observance of which can reduce these 80% of deaths.

1. Go to bed on time and get enough sleep

The sleep schedule is perhaps the most important point: you need to go to bed and get up at the same time, even on weekends. The ideal time to fall asleep is between 21:00 and 23:00. Sleep should last at least 8 hours, but no more than 10 (recent studies prove that too much sleep is no less harmful than not enough).

Very often, gadgets become the cause of lack of sleep in children and adults. Too bright screens distract from sleep, excite the brain. And they can also disrupt your circadian rhythm – according to these rhythms (sunsets and sunrises), the body normally falls asleep and wakes up. And bright light in the evenings disrupts the production of melatonin (the sleep hormone that helps us relax).

Here are a few rules that will help reduce the harm of gadgets in the evening:

* Try not to take your phone to bed, charge your devices as far away from your sleeping place as possible.

* Reduce screen brightness or use red filter app at night.

* Put your phone on do not disturb mode at night.

2. Eat right: important steps for the heart

* Less fatty, fried, try to completely eliminate trans fats (mainly margarine and tropical oils in baking). More vegetables, fruits, beans and legumes, nuts, lean meats and different types of fish.

* Eat small meals.

* Choose foods with less salt and added sugar.

3. Walk, run, swim

“Spend at least 2.5 hours a week doing moderate aerobic exercise. For intense physical activity, 75 minutes a week is enough,” says Ksenia Yeruslanova.

Boris Polyaev, chief freelance specialist in sports medicine of the Russian Ministry of Health, notes that the more movement, the less the heart wears out: “Muscular loads are a universal process that involves all systems and mechanisms of the body. Under the influence of exercises in the muscles, energy substances accumulate faster, their consumption decreases, that is, metabolism improves. The tone of the veins increases and the venous blood flow accelerates.

To train the cardiovascular system, dynamic loads are needed with the inclusion of large muscle groups. The best exercise for heart health is Nordic walking, it is ideal even for hypertensive patients. Also, any walks and breathing exercises, yoga, aimed at relaxing muscles, are good for them. These exercises should be devoted daily from 40 minutes to an hour. Swimming is perfect for the prevention of hypertension – water relaxes muscles, normalizing and improving the cardiovascular system.

4. Quit smoking

Yes, we know it’s not that easy. Therefore, listen to the advice of a doctor and psychologists. For example, set a date when you quit smoking – it is considered that it is better on the 7th day from the decision. It’s better if your quit day is a day off.

Try to avoid situations that make you want to smoke (i.e. less stress and alcohol).

The main thing to remember is that within the first year after quitting smoking, your risk of cardiovascular disease is halved.

5. Watch your weight and waist circumference

The waist is perhaps even more important: the weight may be normal, but behind the “beer” tummy lies dangerous visceral fat, which is in the forefront of CVD causes. The waist for men should not be more than 95, for women – no more than 80 cm.

But being overweight can signal complex health problems.

6. Control your cholesterol levels

An analysis will help to find out about the level of cholesterol – a lipidogram, which shows the concentration of fats and fat-like compounds in the blood: triglycerides, cholesterol and high, low and very low density lipoproteins. A change in the level of lipoproteins may also indicate the development of diabetes, coronary heart disease, etc.

7. Monitor your blood glucose levels

Diabetes is one of the most powerful risk factors for developing cardiovascular disease. At least once a year donate blood for sugar.

8. Get a blood pressure monitor at home.

Arterial hypertension, in other words hypertension, significantly increases the risk of developing diseases of the cardiovascular system. It is estimated that 46% of adults with hypertension are unaware of the presence of high blood pressure. And everything above 120×80 is already high pressure.

BY THE WAY

How and when to be examined is up to you.

– The frequency of coronary diseases does not depend so much on gender and age, they are recorded equally in men and women, – says Doctor of Medical Sciences, Cardiologist of the Center for Molecular Diagnostics CMD of Rospotrebnadzor of the Russian Federation Viktor Sherashov. – Both 20-year-old and 90-year-old patients come with complaints about the heart. At the same time, it is difficult to say how often examinations should be carried out – it depends on many factors. But every day there are more and more responsible and healthy people. Moreover, many prefer to learn about their health in advance, and not when something hurts.

From September 29 to October 2, all clinics and offices of the Center for Molecular Diagnostics will host a special campaign dedicated to World Heart Day. Need to go to promotion page and get a unique promotional code for one of the tests: total cholesterol or non-HDL-cholesterol. Research is free of charge, as well as biomaterial sampling.

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