In my many years of career as a cardiologist, I have witnessed countless cases of serious health problems due to improper daily habits. Today, I'd like to share some small daily habits that may seem harmless but can have a significant impact on vascular health, hoping to help you realize the potential harm of these behaviors.
One day, a middle-aged male patient was admitted to the emergency room with a pale face and sweating like rain. He told me that he suddenly felt a sharp pain in his chest, accompanied by difficulty breathing. After a detailed examination, we found that his major coronary artery was severely blocked and required immediate heart stent surgery. In my conversations with the patient, I learned that he has a long-term high-salt and high-fat diet and hardly does any form of physical activity. This lifestyle led directly to his health crisis.
Excessive alcohol consumption
Alcohol consumption and vascular health
In my outpatient work, I have met many patients who have suffered from serious health problems due to excessive alcohol consumption over a long period of time. What these patients have in common is that they often overlook the importance of drinking in moderation. Medical studies have shown that moderate alcohol consumption may be good for the heart, but excessive alcohol consumption greatly increases the risk of cardiovascular disease. Long-term heavy alcohol consumption can lead to arrhythmias, high blood pressure, and even cardiomyopathy.
Standards for moderate alcohol consumption
The standard for moderate alcohol consumption varies from person to person, but generally no more than two standard alcoholic drinks (each containing about 14 grams of pure alcohol) is the safe upper limit for men, and no more than one drink per day for women. It is important to understand that these standards are not to encourage alcohol consumption, but rather to provide a reference amount that does not increase health risks.
How to reduce the amount of alcohol you drink
Set clear goals: Be clear about how much alcohol you drink each week and try to reduce it to a healthy range.
Alternatives: Choose non-alcoholic beverages or low-alcohol alternatives in social settings to reduce alcohol intake.
Seek support: If you find it difficult to control your drinking behavior, you may want to seek support from family, friends, or join a relevant alcohol recovery group.
The dangers of smoking
First, smoking causes blood vessels to constrict, reducing blood flow velocity, which not only increases the risk of heart disease, but can also lead to chronic vascular disease. The nicotine in tobacco is a powerful vasoconstrictor, and long-term inhalation of nicotine can lead to permanent changes in the structure of blood vessels, which can be irreversible.
Second, smoking also increases harmful substances in the blood, such as carbon monoxide, which reduces the blood's ability to carry oxygen. The lack of oxygen in the blood not only affects the function of the body's organs, but also is a potential threat to heart disease and stroke.
Finally, smoking is also associated with vascular endothelial damage. The endothelium of blood vessels is the inner layer of blood vessels, and when this layer is damaged, blood vessels become more fragile and prone to rupture or blood clots.
For people who want to quit smoking, I usually recommend starting with reducing the amount of cigarettes you smoke each day and seeking professional help, such as using nicotine replacement therapy or attending a quitting support group. There are also behavioral therapies, such as mindfulness and stress management techniques, that can also help control the desire to smoke.
Changing habits doesn't happen overnight, but for the sake of your health and your family's health, every step of quitting is worth it.
Neglect of blood pressure control
Why control blood pressure?
High blood pressure will put a greater burden on the heart, and under long-term high pressure, blood vessels will gradually harden and lose their elasticity, which is not limited to the heart, but also affects the blood vessels of important organs such as the brain and kidneys. If left uncontrolled, it can lead to serious consequences such as heart disease, stroke, and kidney disease.
Practical ways to control blood pressure
Monitor your blood pressure regularly
Monitor your blood pressure at home and record it every day so that you can understand the daily changes in blood pressure and adjust your lifestyle habits or medications in time.
Eat a reasonable diet
Reduce salt intake, the recommended daily intake is no more than 5 grams.
Increase your intake of vegetables and fruits, which are rich in potassium and help regulate sodium levels in the body.
Avoid high-fat, high-sugar foods and choose whole grains and low-fat protein sources.
Exercise regularly
Maintain at least 150 minutes a week of moderate-intensity exercise, such as brisk walking, swimming or cycling.
Exercise strengthens the heart muscle, improves the elasticity of blood vessels, and helps lower blood pressure.
Maintain a healthy weight
Being overweight or obese is one of the main risk factors for high blood pressure. Weight loss through proper diet and regular exercise can significantly lower blood pressure.
Limit alcohol intake
Excessive alcohol consumption can cause blood pressure to rise. Limiting alcohol intake to no more than one glass a day can help control blood pressure.
Manage stress
Learning effective stress management techniques, such as deep breathing, meditation, or yoga, can help lower blood pressure.
Doctor's advice
If you already have high blood pressure, it is necessary to visit the hospital regularly for check-ups and use antihypertensive medications as prescribed. Not following your doctor's instructions, changing the dosage of your medication at will, or stopping it altogether is very risky.
Through the above measures, you can not only control blood pressure, but also significantly reduce the risk of cardiovascular and cerebrovascular diseases and improve the quality of life. Remember, prevention is always better than cure, act early and take responsibility for your health.