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睡不好觉血管遭罪!常做八件事血管不添堵
信息来源:彩票软件排行榜|官网
来源:彩票软件排行榜|官网 人民网-人民健康网

编者按:彩票软件排行榜“身体健康是革命的本钱”,但是,在繁忙的生活中,大家往往是忙于工作,急于应酬,却忽略了身体健康这块风水宝地。其实,平时稍加注意,提早预防,健康就在彩票软件排行榜身边。人民健康网推出《“健”识早知道》专栏,专为你收集整理平时忽略的健康知识,做您的健康智库,同您一起将健康进行到底!

睡不好觉,血管遭罪

shuimianshirenhuifujingshenhetilidezhongyaotujing,yejianshuimianzhiliangzhijieyingxiangqingxuheshentijiankang。jinri,meiguo《shenjingbingxue》zazhishangkanzailebeijingdaxuegonggongweishengcaipiaoruanjianpaixingbanglilimingjiaoshoutuanduidexinyanjiu,genjuzaizhongguojinxingdeyixiangzhendui50wanren、suifangzhangda10niandedaguimoyanjiufaxian,shimianbujinzhemorendeshenxin,haishixinxueguanjibingdeduliweixianyinsu。

beijingdaxuegonggongweishengcaipiaoruanjianpaixingbangliuxingbingyuweishengtongjixuexifujiaoshouyucanqingbiaoshi,shimianyichengweixiandairenshenghuozhongdechangjianwenti,youxierenshizhudongshimian,youxiezeshibeidongshimian。wulunshizhudonghaishibeidong,zhangqishuimianbuhaohuoaoyederen,shengwujielvdouhuibeidaluan。shuimianbuzuhuijinyibudaozhijiaoganshenjingxingfen,rentineideerchafenanleiwuzhifenmizenggao,cujinyanzhengfanying,daozhigaoxueya、guanxinbing、xinlishuaijiejixinlvshichangdengxinxueguanjibingdefashengyufazhan,bingzengjiaxiangguanxinxueguanshijiandefashenglv。yinci,shimianhuanzheyingjinzaoyuyilinchuangganyu,yijianshaoqiduijitidesunhaijigezhongxinxueguanshijiandefasheng。

失眠不仅会导致心血管疾病,对已有心血管疾病的患者,更会令病情反复发作,乃至加重,长此以往,持续高血压还会伤害心脏与大脑,加重左心室的负担,导致心肌肥厚,出现心脏扩大、呼吸困难等心功能不全症状。可见,不管是健康人群还是心血管疾病患者,都需要保证充足优质的睡眠。

7个小时是最理想的睡眠,若睡眠时间未达到或睡眠质量差,建议大家可从生活习惯上进行调整。首先,改善不良睡前习惯。睡前1小时左右做些让自己可以放松下来的活动,但要避免使用电子设备或运动,等有睡意再上床。若卧床20分钟不能入睡,应离开卧室,做一些简单活动,等有睡意再睡,不要在床上做与睡眠无关的事。其次,不管前一晚睡眠时间多短,都应保持规律的起床时间。最后,若规律生活一段时间仍不见效,睡眠长期存在问题,一定要去权威医院相关科室接受正规全面的检查,以便及早进行治疗,不要滥用药物。

常做八件事,血管不添堵

喝够水。机体缺水时,血液黏稠度会升高,血流阻力加大、流速变慢,形成血栓的风险增加,会间接诱发心脑血管疾病。早上6~9点是心脑血管疾病突发的高峰期。因此,心脑血管疾病患者及高危人群晨起后要及时补水,建议喝100毫升左右的温白开水;晚上睡前1小时也应补水,老人最好在床边常备一杯水,起夜或半夜口渴时可以喝一小口;白天若是因为温度高、运动等原因出汗,也应及时补水。

吃得佳。高油、高盐、高糖等重口味饮食,会使血液变得黏稠,加重血流负担。建议生活中注意饮食平衡,多吃果蔬,少吃油腻、刺激、辛辣的食物。大家平时可以常吃些天然的“化栓食物”,比如黑木耳、生姜、大蒜、洋葱、绿茶等。还可以多吃冬瓜、小白菜、海带、番茄等富含维生素的食物,有助清理血管中的垃圾,降低血液黏稠度,避免血管腔狭窄,预防血栓形成。

血压稳。彩票软件排行榜血压突然升高或降低,都会直接导致血栓形成和脱落。高血压患者要稳定血压,不要突然停药或擅自增减药量。

不熬夜。熬夜容易打乱生物钟,使机体分泌过多的肾上腺素和去甲肾上腺素,从而使血流减慢、黏稠度增加。建议规律作息,每晚11点前睡觉。

少烟酒。烟酒是血管的克星,研究发现,吸烟酗酒会使血液的黏稠度比正常时升高8倍以上。远离烟酒是保证血管健康的关键。

心情好。彩票软件排行榜笑能释放压力,保护血管内皮,让血液循环更顺畅。心情放松时,血压也会相对稳定。

多走路。运动能增强心功能,达到促进全身血液循环的目的,多走路就是不错的选择。走路能保持有氧代谢,增强心肺功能,防止血脂在血管壁堆积,避免血栓形成。建议每天快走30分钟,以身体发热或微微出汗为度。

三动作。彩票软件排行榜长时间伏案工作,下肢血液循环会变差,日常上班族可多做三个动作。

dongzuoyi:dianjiao。chuanzhepingdixiezhanhao,jiangjiaogentaiqi,yongjiaojianzhichengshenti,yue2miaohouluoxiajiaogen,zhanwenhoujixujiangjiaogentaiqi,fanfujinxing。meitianzuo3ci,meici5fenzhong。

dongzuoer:bengjiaojian。pingtanghuozuoyuchuangshang,shuangtuipingfang,shuangxiziranshenzhan,huanhuangouqijiaojian,jinlishijiaojianchaoxiangziji,zhizuidaweizhishibaochi5~10miao,zaimanmanfangxia,xiuxipianke。manmanbengqijiaojian,jinlishijiaojianchaoxia,zhizuidaweizhishibaochi5~10miao,zaimanmanfangxia,xiuxipianke。lianggedongzuofanfujinxing,zaibuyinqitengtongdeqiantixiabuxiancishu。

彩票软件排行榜dongzuosan:zhuanshouwan。liangjiaoyujiantongkuan,huozuohuozhan,shangshenzhengzhi,liangshouxiancepingju,zaimanmanliwan,keyishizhangxing,yekeyishiquanxing,shuangshoushouwantongshiyouneixiangwaizhuan100xia,zaiyouwaiwangneizhuan100xia,dongzuoyaohuanman。

中高强度运动更护血管

生命在于运动,韩国国立首尔大学研究人员发现,如果老年人能积极参与快走、跳舞、整理花园、骑车、跑步等中高强度运动,能有效预防心血管病。

gaixiangyanjiushujulaiyuanyuhanguoyiliaobaoxiancaipiaoruanjianpaixingbangxitong,gongnaru110duowanmingnianling≥60sui、jiwangwuxinxueguanbingshidelaonianren,tamenyu2009~2010nianyiji2011~2012nianlianxuliangcijieshoutijian,suifangyizhichixudao2016nianniandi。zheixielaorendepingjunnianlingwei67sui,qizhong2/3derenzailiangcitijianshijunbaogaohenshaoyundong。zaidiercitijianshi,zhiqianhenshaoyundongdelaorenzhong,22%jiaqiangleyundong,erzhiqianmeizhouzhishaoyundong5ciderenquebiandebuaiyundongle。yanjiurenyuanfenxishujuxianshi,yuyizhibujijiyundongdelaorenxiangbi,yanjiuqijiannengconghenshaoyundonggaibianweimeizhoucanyu1~2ci、3~4ci、≥5zhonggaoqiangduyundongdelaoren,fashengxinxueguanbingdefengxianfenbiejiangdile5%、11%、9%。yuyizhijijicanyuzhonggaoqiangduyundongdelaorenxiangbi,neixiebenlaimeizhouzhishaocanyu1~2cizhonggaoqiangduyundong、houlaibiandebuaiyundongdelaoren,fashengxinxueguanbingdefengxianzuigaozengjiale27%。

彩票软件排行榜yanjiuzhefaxian,duiyu60suiyishangdelaonianrenlaishuo,jijicanyuzhonggaoqiangduyundongduizongdexinxueguanbing、guanxinbing、zhongfengfengxianjunyoumingxianjiangdizuoyong。lingwai,canjiyijiyougaoxueya、gaozhixuezheng、2xingtangniaobingdelaonianren,ruguojiaqiangzhonggaoqiangduyundong,douyouyixinxueguanjiankang。

suizhenianlingzengzhang,laorenhuijuedeyuelaiyuenanyijianchiguilvyundong,danweilexinxueguanjiankang,bixujijicanyuyundong。canjiheyoumanxingbingdelaorenyeyingruci,danyidingyaoyianquanweiqianti,chuxianbushijishitingzhihuojiuyi。

天冷脚麻或是血管问题 别乱泡脚

hanlengdedongji,bushaozhonglaonianrenhuifaxiantuibutengtong、suanma,haiyiweishinianjidale,jirougugelaohuashoubudeleng,yeyouyiweishiguanjiechuxianwentilequkangukeyisheng,shijishang,tamenzhongyouxiangdangbufenqishishixiazhixueguanchuxianwentile。laiziyiyuanjieruxueguanwaikezhuanjiajieshao,dongmaiyinghuashisuizhenianlingzengzhangerchuxiandexueguanjibing,70~80suishiqigaofarenqun,jinnianyeyoufabingnianqinghuaqushi,ru50duosuikaishihuanbing。xiazhidongmaiyinghuabisairuguomeiyoudedaojishidezhenzhihuichuxianxiaotuikuiyangshenzhijiezhi,ruozaoqitongguojijidizhiliao,keyibangzhuhuanzhebaozhuzhiti,zhongxinshanglu。

彩票软件排行榜“ruguochuxianjiaoma、bingliang、jiaotong,zouyiduanlutongdetingxiaxiuxi,paichuguanjie、guzhishusong,henkenengjiushixiazhixueguanchuxianlewenti。” jinandaxuefushudiyiyiyuanjieruxueguanwaikefuzhurenyishizhangyanjieshao。

彩票软件排行榜shounianlinghejichujibingdengyinsuyingxiang,rentixuezhongzhizhidaliangchenjuzaixueguanbishang,jiudaozhidongmaizhouyangyinghua,xingchengxueguanxiazhaihuoxueshuanyinqixueguanbisai,dongmaiyinghuabisaideqingkuanghaofayuxiazhi,zheishiyinweixiazhidongmaixueguanlixinzangbijiaoyuan,pingshirentihuodongshichengzhongduo,yinciyueyou60%~70%dedongmaiyinghuabisaifashengzaixiazhi,chengweixiazhidongmaibisaizheng。

xiazhidongmaiyinghuabisaiyibanyoushugejieduan:diyigejieduanshiyouyudusaizaochengyuanduanquexue,jiaohuipianliang,jiaodimamu;dierjieduanshi“jianxiexingboxing”,zouluzoubuleduoyuanjiuyaoxiexi,liruyikaishizou500mijiuxuyaoxiuxi,suihounengzoudejuliyuelaiyueduan,zheishiyinweizouluduoshijiaoxuyaogengduoxueye,danshixueguanduletigongbulegengduoxueye,tingyixiaxuegonghuanjieleyoumeishi,suizhedusaiyuelaiyueyanzhong,nengzoudongdefanweizhubushouzhai;disanjieduanshi“jingxitong”,tongsudijiangjiushibuzouluyehuitong,youqiwanshangtongdegenglihai,yanzhongdebingrenhuitongdaotongkuliuti,zhitongyaoyezhinengzhiliangsangexiaoshi。disigejieduanshimianlinjiezhi,yinweimeiyouxueyegongyang,quexuebufendejiaolan、fahei,chuxianshangkouhouwufayuhe,kuiyang,ruguohebingxijunganran,zheixiexijunhedusu,yidanxishoudaoxueyelimian,suizhexueyezaiquanshenyunxing,huizaochengquanshendeduogongnengshuaijie,neimezheigebingfazhengshizhimingde,shibijiaoyanzhongde。

“yiqiandehuanzhejingchangshidaolejingxitongdejieduancaidaoyiyuanjiuzhen,wangwangxuyaomianlinjiezhihouguo,xianzaisuizheyixuesuyangdetigao,henduohuanzhezaizoulutongxuyaoxiuxidejieduanjiuguolaijiuzhenle,yibannengdedaobijiaohaodekongzhi。”zhangyanbiaoshi,jinzaozhiliaokeyibimianjiezhifengxian,jishibangzhuxiazhihuifulianghaodexuegong。

“henduohuanzheyiweizijibinglejiuyinggairangjiaoduoxiuxi,jinliangzuozhebudong,zheishibuduide,caipiaoruanjianpaixingbangtichangkexuedizouluduanlian。”zhangyanbiaoshi。

zhuanjiajianyi,huanzhekezainenggouchengshoudesuduxiajinliangkuaizou,jilubuxingdejuli,ruguoyuezouyueduan,shuomingbingqinghenkenengzaijinzhan,yuezouyueyuanshuomingxueguangongxuezaiwanshan。yundongshijianyimeici50fenzhongweizhu,yizhouzhishaosanci,zheiduiyuzhitiquexueyougaishan。ciwai,xuyaozaiyishengzhidaoxiafuduixueguanshutongyoubangzhudeyaowu,buyaozijimaiyaoyimianzengjiachuxuefengxian。ruguobingqingbijiaoyanzhong,xuyaozaishoushuzhiliao。yinshifangmiankeyiheshaolianghongjiu,wubijieyan,yinweinigudinghuirangxueguanshousuorongyijiazhongbingqing。yaozhuyibaonuan,yinshishangbuyifeini,duoheshui。

“像冬天很多人喜欢睡觉前泡脚,如果是下肢动脉硬化闭塞的患者,是不适宜泡脚的。”张艳提醒,泡脚一开始会觉得舒服,其实会造成恶性循环。这是因为热水泡脚时远端血管扩张,血管壁可以扩张,组织新陈代谢加快,需要更多有养分的血液,但是由于闭塞造成养分供应不足,会加重缺血症状,“尤其是合并有糖尿病足的患者,对于脚的肢体感觉会差一些,容易造成水温过高烫伤,这损伤难以愈合,会导致溃疡越来越严重。”(人民健康网综合自生命时报、广州日报)

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