Blood vessels are structures that are mainly responsible for the maintenance of life functions. From the formation of the embryo to the end of life, it is responsible for the distribution of nutrients and oxygen throughout the body, and the survival of tissues and organs. Measures such as consuming plenty of water and fruits and vegetables, adding active activities to every moment of daily life, and limiting sugar and fat consumption help the healthy formation of new vessels and the protection of the health of existing vessels.
9 Precautions to Protect Vascular Health
Vascular health is directly related to heart health. Factors such as smoking, stress and inactivity; It has bad consequences for cardiovascular health. Conditions such as vascular occlusion, clotting, and sudden death are often caused by cardiovascular problems. Hardening due to calcification in the arteries, plaque accumulation and vascular occlusion are closely related to uncontrolled high blood pressure, diabetes, high cholesterol, stroke and heart attack. Maintaining vascular health and prolonging the life of the vessels is necessary not only for the heart but also for all tissues and organs in the body. From hair strands to toenails, all structures in the body are nourished by veins and maintain their vitality. It is important to protect the vessels in every part of the body and keep them young to prolong the life of all organs. The skin, which is one of the largest and most valuable organs in the body, gains vitality and contributes to a youthful appearance if the vessels are young and healthy. It is recommended to take precautions even in the twenties to protect vascular health and prevent undesirable events such as heart attacks. These measures may include methods that can be applied by everyone, such as lifestyle changes. To protect cardiovascular health and keep the vessels young; Although there are some non-modifiable risk factors such as age, gender, genetic factors, it is important to pay attention to modifiable risk factors. A healthy body mass index, preventing obesity and avoiding diabetes are among the steps that can be taken in this direction. In the continuation of the article, the main points to be considered in order to keep the veins young are given.
Getting rid of Excess Weight
Weight loss and health benefits in overweight individuals. Having a healthy body mass index is one of the most effective ways to prevent almost all diseases, along with cardiovascular health. With a weight in the appropriate range, blood pressure decreases and thus high blood pressure is prevented. Balancing the fat-muscle ratio in the body and getting rid of excess weight regulates the hormonal balance in the body and reduces the risk of diabetes by keeping blood sugar within normal limits. High cholesterol and triglyceride levels can also be balanced with weight control. In order to reach a healthy body mass index, various nutrition programs, intermittent nutrition and detox diets can be preferred. The Mediterranean diet practice, which is frequently recommended by experts today, helps to prevent many chronic diseases as well as being effective in weight loss. The Mediterranean diet includes the consumption of traditional foods that have been adopted in countries bordering the Mediterranean. It is not a diet with very strict restrictions; however, it recommends avoiding the consumption of refined sugars, processed and packaged foods as much as possible.
Keeping Blood Pressure, Cholesterol and Sugar Levels under Control
In a healthy adult, blood pressure value should be around 120/80 mmHg . Blood pressure above 140/90 mmHg is known as high blood pressure, and this health problem has different negative consequences in the body. High blood pressure is often the responsible factor in cases such as plaque formation in the arteries, heart attack and stroke. High cholesterol is one of the risk factors that pave the way for cardiovascular diseases. A high level of bad cholesterol and a low level of good cholesterol is a condition encountered in the vast majority of individuals with cardiovascular disease. Avoiding smoking, exercising regularly, and controlling diet can increase good cholesterol levels. Eating foods rich in Omega 3 such as fish and adequate intake of niacin, known as vitamin B3, can also lead to an increase in good cholesterol levels. Foods rich in niacin:
- Yeast
- Milk and dairy products
- Eggs
- Meat and offal
- Bulgur, dried legumes and cereals
- Nuts such as walnuts, hazelnuts and peanuts can be listed as.
Staying Away From Bad Habits Like Smoking
Smoking and passive smoking are also held responsible for vascular diseases like other known related diseases. Cigarette, along with the tobacco contained in it, spreads through the lungs and the whole body, causing aging and death in all cells over time. Even if you are not an active smoker, being exposed to cigarette smoke, especially being in smoking environments from a young age, affects vascular health seriously. Risk of heart diseases, cancer and stroke; It increases significantly with exposure to cigarette smoke.
Creating a Healthy Eating Plan
Nutrition models developed for cardiovascular health are frequently preferred today. Fish, poultry, nuts, vegetable oils, natural dairy products, whole grains, legumes and colorful fruits and vegetables; are recommended foods. Processed foods, foods high in sugar and carbohydrates, fatty red meat and salt are among the foods that should be limited. Foods with high polyphenol levels can prevent arteriosclerosis by preventing high blood pressure. Polyphenols are natural chemicals found in plants, and olive oil, which is among the vegetable oils, is one of the best-known sources. Foods rich in polyphenols are plant compounds and often contain antioxidant properties. Walnuts, hazelnuts, black and green tea, extra virgin olive oil; It is among the foods rich in polyphenols.
Restricting Salt Use
Ze Adding flavor to the dishes with spices such as thyme, black pepper, red pepper, thyme and black cumin not only prevents excessive salt consumption, but also facilitates the acquisition of healthy eating habits by experiencing new tastes. Long-term consumption of high amounts of salt can lead to high blood pressure. With high blood pressure, there may be damage to the vessel wall and deterioration in its function. Edema in the body and loss of kidney function are among the negative consequences of high salt consumption.
Being Active
An active lifestyle is important for the development of new and healthy blood vessels as well as providing weight control. It may be right to give less place to competitive sports in the exercise plan, as competitive sports can also cause an adrenaline discharge and create risk for the heart.
Managing Stress
Although it is not always possible to stay away from a stressful life, it is possible to cope with stress. Although the ways of coping with stress differ between individuals, when successful, the risk of getting diseases decreases significantly and the results obtained in the treatment of diseases are also improved. Stress management is essential to keep the veins and thus the body young, and it is absolutely recommended to seek support from a specialist when necessary.
Creating a Sleep Pattern
According to the evidence obtained as a result of new studies, sleep It has been observed that the mechanisms that cause hardening of the veins and loss of vascular health can be prevented with this method. Quality sleep is important for cardiovascular health. It has been determined that blood vessels can be protected from damage by various mechanisms regulated by the brain during sleep. Light-paced exercise and outdoor walks are the best ways to improve sleep quality and fall asleep soundly. An active lifestyle not only improves sleep quality but also helps in reducing stress levels.
Not Disrupting Heart Checks
Regular heart checks are important in the early diagnosis and treatment of diseases. It is important to comply with the treatment plan given in diseases such as heart and related high blood pressure, hypercholesterolemia and diabetes, to use medications regularly and to pay attention to the disease. it is not meat; But healthy aging is possible. Aging is no longer considered a disease but a natural part of life and is an expected process. Taking precautions to keep the veins young should be started at a young age and should be continued throughout life. It is never too late to get rid of excuses and take action, and healthy aging is possible for every individual. To lead a long and healthy life; In the presence of symptoms that limit activities of daily living and decrease the quality of life, it is recommended to consult a specialist and not to delay health examinations.
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