Your health is in your hands

Health And Fitness Tips :Your health is in your hands

Your health is in your hands As the extraordinary Russian creator L.N. Tolstoy: “Ridiculous are the demands of folks that smoke, drink, overeat, do not work and flip night time into day, that the medical doctor make them wholesome, despite their dangerous way of life ...”.

In current years, there was a regular fashion of "rejuvenation" of cardiovascular illnesses, which include myocardial infarction, each among ladies and men of working age.Russian News, Russian News 24/7, Google News, ANG-News Plus, Health And Fitness Tips

That is why the troubles of reducing the risks of cardiovascular illnesses and, specifically, their prevention are a concern of the countrywide venture "Health" . Indeed, among the risk elements for the development of sicknesses of the coronary heart and blood vessels, the giant majority are people who can be encouraged if you exchange your way of life.Russian News, Russian News 24/7, Google News, ANG-News Plus, Health And Fitness Tips

In fact, the prevention of cardiovascular sickness need to start at delivery. Healthy ingesting, regular exercise, giving up addictions - all this should turn out to be a manner of existence for a person, and this is completely possible handiest if healthful way of life behavior are instilled in youth.

Basic policies of a healthy way of life on the way to assist reduce the danger of growing cardiovascular sicknesses

1. Healthy consuming

- do no longer abuse salty ingredients

Excessive salt intake is one of the reasons of high blood strain. An adult should consume no greater than five g of salt consistent with day (this is 1 teaspoon).

Salt intake in extra of five g in line with day is associated with a high hazard of cardiovascular sickness and stroke. Blood strain rises with the aid of 2.86 mm Hg. Art. For every 1 gram of excess salt consumption. The norm of salt intake in patients with coronary heart failure is up to 2 g.

- preserve a balance of proteins, fats and carbohydrates

Proteins (meat, hen, fish, eggs, cottage cheese) must be gift inside the daily food regimen - 10–15%,

fats (vegetable and animal oils, nuts, seeds, cheese) - 15-30%, complicated carbohydrates (cereals, legumes, vegetables, end result) - 55-seventy five%.

The daily intake of end result and veggies have to be at least 400 g.

- giving up fast meals

The abuse of unbalanced food contributes to weight advantage, impaired cholesterol metabolism, and the hazard of developing diabetes.

2. Body weight monitoring

The World Health Organization distinguishes numerous agencies in step with frame mass index:

A end result above 25 need to provide you with a warning. In this example, it is essential to modify the diet and pay greater attention to physical pastime.

According to medical research, the perfect BMI for men is 23-25, for ladies - 20-23.

Moderate bodily pastime is one of the key factors within the prevention of cardiovascular sickness. You need to do at the least half-hour every day. It is critical to instill in children a love of sports activities from formative years and restriction using computer systems and different gadgets. As the number of overweight children is growing, it is better to spend time at the sports activities area or inside the gym, on a bicycle or on curler skates.

You want to transport as lots as possible. It may be:

on foot - 30-40 mins an afternoon at a reasonably speedy tempo;

motorcycle rides;

swimming pool;

Nordic strolling;

walking;

yoga.

The pleasant cardio activities for the elderly are walking, swimming, skiing. Most importantly, contend with your circumstance. Tired - rest.Russian News, Russian News 24/7, Google News, ANG-News Plus, Health And Fitness Tips

Four. Controlling the intensity of bodily activity

The degree of health of the cardiovascular system is decided by way of the distinction between the value of the heart beat before the load and 3 minutes after.

Good health - the distinction isn't greater than 5 beats consistent with minute.

Satisfactory - the difference is from 5 to 10 strokes.

Low - more than 10 beats distinction.

5. Refusal of alcohol and nicotine addictions

Alcohol and smoking boom coronary heart price and blood strain, drinking alcohol leads to disruption of the coronary heart muscle. Alcohol reasons aggregation of purple blood cells and blockage of capillaries, leads to multiplied deposition of fats within the liver and heart, which interferes with the right functioning of these organs.

Nicotine changes the nation of the vascular wall. For this reason, atherosclerotic plaques seem - fatty formations on the walls of the arteries, which lessen their patency and might cause the formation of a blood clot with the intention to forestall the float of blood to the brain or myocardium.Russian News, Russian News 24/7, Google News, ANG-News Plus, Health And Fitness Tips

6. Healthy sleep and exact relaxation

Lack of sleep is extremely negative to the health of the cardiovascular machine. Sleep as a minimum 7-eight hours, five hours of sleep is a essential mark for the body. If viable, relaxation for the duration of the day. When you do no longer observe the regime of the day, hormonal settings pass off course, which must paintings like clockwork. Do no longer neglect about day breaks at work, mainly when you have to take a seat on the desk for a long term. Do light gymnastics, heat up, switch to every other interest.  

Remember - the health of your coronary heart is in your hands! Help it and it'll thanks!

Russian News, Russian News 24/7, Google News, ANG-News Plus, Health And Fitness Tips Be certain to reveal your health - frequently undergo preventive examinations and medical examinations!