If you add up the length of all the capillaries in the body of an adult, you get a figure of 100 thousand kilometers! This thread can wrap our planet twice along the equator. How to keep such a large-scale system healthy? How can you help your heart to withstand daily stress so that it works “without failure” throughout its life? There are several guidelines for accomplishing this task.
- Cardio load
The most beneficial cardiac exercise is vigorous walking. It rejuvenates blood vessels, accelerates blood circulation, and helps the heart muscle to work fully. Most centenarians walk daily, and many cover impressive distances.
Unlike running, walking does not shock your joints and does not dramatically increase your heart rate. And by combining active walking with a walk in the fresh air, you thereby get a double benefit: improving the functioning of the respiratory system and the condition of the skin.
So, 10 thousand steps is the minimum with which you are able to compensate for a sedentary lifestyle in the modern world. Whoever wants to improve health and achieve active longevity can safely double this figure.
- Nutrition for the heart
In addition to factors that are not controlled by humans (ecology, hereditary and genetic predisposition), nutrition has a significant effect on the work of the heart, which is confirmed by research.
The recommendations for water consumption are as follows: 1.5 – 2 liters per day. However, if there are signs of heart failure (edema), you should try to drink no more than 1-1.2 liters of liquid per day (including soups, jelly, etc.). You can’t drink less either, otherwise the excretion of nitrogenous metabolic products will be difficult, weakness and constipation may appear. It is necessary to limit salt intake, to avoid edema and increased blood pressure, the norm is no more than 5 g per day. Also, limit your sugar intake, give up fatty foods, exclude rich broths, fried and smoked meat, spicy foods. Periodically spend fasting days (for example, 300g of cottage cheese, 500g of apples, 400ml of kefir, 200g of boiled potatoes, use 5 meals a day).
What is good for the heart? Primarily foods rich in potassium and magnesium, omega acids and antioxidants:
Fish . At least twice a week, fatty fish should be included in the diet – salmon, mackerel, sardine, rich in polyunsaturated fatty omega acids. the most valuable foods for the heart.
Vegetable oils. Contains vitamin E and antioxidants. The fats of lard are useful in that they strengthen the work of the heart without contributing to the development of atherosclerosis (pork fatty meat, on the contrary, is harmful to the heart).
Carrot. Rich source of vitamins (A, E, K), folic acid and potassium.
Nuts (walnuts, hazelnuts, almonds, pine nuts, pistachios) . Help reduce cholesterol levels (unless, of course, eat them in handfuls), contain monounsaturated fats and vitamin E. Reduce the risk of heart attack by 30-50%.
Apples . It is generally difficult to overestimate their importance. Contains vitamins and antioxidants.
Bananas. As a source of potassium and a significant amount of magnesium, they help to reduce pressure and normalize the nervous system, normalize the hemoglobin content in the blood and the blood circulation process. Lemon, persimmon, pumpkin are also useful for the content of potassium, carotenes and vitamin A for the heart, which can strengthen and normalize the work of the heart muscle.
Pomegranate is one of the most valuable fruits for strengthening and maintaining the condition of the heart and blood vessels. Its consumption prevents the development of atherosclerosis, maintains the level of blood flow and oxygenation of the heart.
Flax-seed. Rich source of alpha linoleic acid. Helps lower cholesterol levels.
Garlic . It also lowers cholesterol, and also thins the blood, lowering its viscosity.
Legumes . They are rich in protein, which is so essential for the normal functioning of the heart muscle.
Dried fruits. And especially dried apricots. It is high in potassium and antioxidants. To strengthen and restore the cardiovascular system, it is advisable to use Amosov’s (Russian cardiologist) paste, which is a crushed mixture of nuts and dried fruits. It is also very beneficial to eat 20-30 grams of dark chocolate a day.
Tomatoes . Helps normalize heart rate.
- Exercise “Birch”
This exercise, sustained for 2-3 minutes, can replace cardio training. What is the use of “Birch”:
Improves blood circulation.
Rest for the heart muscle. In this position, the heart receives both the payload and the opportunity to relax.
Prevention of varicose veins. And this is also part of the beneficial effects on the cardiovascular system as a whole.
Normalization of the kidneys, intestines and thyroid gland (if you press your chin to your chest and breathe evenly, calmly). The normal functioning of the whole organism as a whole and the heart, including, depends on the health of these organs.
Deep relaxation. “Birch” helps to relieve fatigue, get rid of stress, “clear your head.” And thus help your heart.
- Lymphatic drainage exercises
Pay attention to lymphatic drainage exercises every day!
Healthy capillaries mean a healthy heart. And after all, in order to improve their work, you need to be distracted from other affairs for only 1-3 minutes! For example, the Mikulin (Soviet Academician) heel kicks will take you 30-60 seconds maximum. You just need to raise the heels from a standing position 5 cm from the floor and sharply lower them down. Repeat 30-60 times. For sedentary work, it is recommended to do this exercise every 1 to 2 hours.
And the exercise “Vibration” will take you 1-3 minutes. To do this, it is enough to lie down, raise your arms and legs up and shake them arbitrarily.
- Calm, only calm
This is the most difficult point. How to maintain balance in our time, not to succumb to the influence of negative circumstances and aggressive people? Our heart will respond in one way or another, because we are not robots. Where to start – learn to relax physically (director of the Franklin Method Institute in Switzerland – Eric Franklin):
1.Imagine that you are standing under a waterfall. Water flows around your neck, shoulders and back. All tension is washed away.
2 Relaxing the shoulders: lift your shoulders up, and now lower them down very slowly. Raise your shoulders up again. Now let your shoulders drop downward under the gravity of the Earth, exhaling loudly with the sound “Aaa”. Repeat, etc.
- Patting Where do you feel muscle tension? There and pat. This technique helps to improve blood circulation, relax muscles.
- Shake your arms and legs at different intensities to relax the muscles.
A healthy sense of humor is also very helpful in dealing with stress. Its development is facilitated by communication with positive people, high-quality literature with good humor