Habits that affect vascular health in old age

A quick lifestyle change in one day determines vascular health in old age

Any abnormal blood vessel can cause serious diseases, but it is too early to panic. This is because there is a sure preventive method. This means that if you prepare in advance, you can prevent it. Professor Lim Do-seon said, “It has been proven through many studies that if you make efforts to manage your blood vessel health from a young age, you can reduce the risk of developing cardiovascular disease in old age by delaying the accumulation of plaque (harmful substances that accumulate in blood vessels).” He added, “Vascular health is “It is important to manage and focus on lifestyle habits correction,” he advised. As Professor Lim explains, vascular health is determined by management of lifestyle habits, such as eating habits. A commonly known healthy lifestyle is the way to create and maintain healthy blood vessels. Although this method of protecting blood vessel health is surprisingly simple, the majority of people are not aware of it. According to the results of the ‘Cardiocerebrovascular Disease Public Awareness Survey’ conducted last year by the Korean Society for the Prevention of Cardiovascular Diseases and commissioned by public opinion polling agency Macromil Embrain, 88% of the 2,000 adult men and women nationwide who responded to the survey did not know what prevention rules are. It turned out that the answer was that they did not know. Although cancer (64%) was cited as the disease of greatest concern, followed by cardiovascular disease (44.3%), most people neglect prevention.

So what lifestyle habits should we maintain? Regarding eating habits, Professor Lim first emphasized, “Consume complex sugars instead of simple sugars and limit the intake of saturated fat, trans fat, and cholesterol.” Sugar, beverages, snacks, and candies are simple sugars, which are digested quickly and rapidly raise blood sugar levels. Complex sugars include grains such as brown rice and mixed grains, and fruits. Consuming plenty of fiber, which is rich in vegetables, is also good for blood vessel health. In particular, Professor Lim explains that consuming fiber first with a meal helps prevent blood sugar spikes (a sudden rise in blood sugar levels after a meal). Smoking, excessive drinking, irregular eating habits, binge eating, and eating habits also affect blood sugar, neutral fat, and cholesterol levels, leading to deterioration of vascular health. There is nothing special about it. Everyone knows that healthy eating habits are those that keep blood vessels healthy.

Stress, depression… You should also pay attention to ‘mental health’

Exercise is also important. Professor Lim Do-seon said, “I recommend doing aerobic exercise such as riding a bicycle or brisk walking for 30 minutes 3 to 5 times a week. If you find it difficult to make time to exercise, walk short distances as much as possible, use the stairs as much as possible, and reduce the amount of time you spend sitting. “One way is to increase physical activity, such as reducing exercise,” he said. There is no need to force yourself to exercise for 30 minutes at a time. Experts believe that more than 30 minutes a day is effective, even if divided into several short sessions. Sleep also affects blood vessel health.
Professor Lim said, “Lack of sleep can cause high blood pressure and binge eating due to hormonal abnormalities, and also affects the body’s metabolic ability.” He added, “Improve sleep quality by establishing regular sleeping habits and do not use smartphones before bedtime.” “It’s good,” he said. It is also important to know in advance the symptoms of stroke and myocardial infarction, which are representative emergency cardiovascular diseases. Next to prevention, quick response is the best way to save lives. A stroke may be suspected if one side of the body suddenly becomes paralyzed, has difficulty speaking, has difficulty seeing, or experiences severe dizziness or headaches. Severe chest pain, pressure, and difficulty breathing are the main symptoms of myocardial infarction. If these symptoms suddenly appear, you should go to the hospital immediately. It is better to call 119 and use an ambulance rather than driving your own car. This is because it can overcome traffic jams to some extent, and paramedics can provide first aid while moving.

Taking good care of your mental health is also an important factor in maintaining vascular health. The saying ‘stress is the root of all diseases’ is no exception in vascular health. Professor Lim said, “Physical and mental stress increases the secretion of cortisol (one of the hormones secreted by the adrenal cortex), and cortisol constricts blood vessels and increases heart rate, which can be the cause of high blood pressure.” “It reduces metabolic ability and promotes cholesterol accumulation,” he explained. Recently, research results were published showing that depression is a risk factor for cardiovascular disease. According to research results by Professor Keitaro Seno’s research team at the Department of Cardiovascular Medicine at Kyoto Prefectural University Graduate School of Medicine in Japan, men with depression have a 39% higher incidence of cardiovascular disease than men without depression, and women with depression have a 64% higher incidence of cardiovascular disease than women without depression. It is also interesting that female depressed patients are more vulnerable to cardiovascular disease than men.

From testing to expert consultation, “Use the public health center”

In 2022, the Korea Disease Control and Prevention Agency will organize 10 professional societies (Korean Academy of Family Medicine, Korean Society of Hypertension, Korean Society for Neurorehabilitation, Korean Stroke Society, Korean Diabetes Association, Korean Society of Preventive Medicine, Korean Society for Obesity, Korean Society for Cardiovascular Disease Prevention, Korean Society of Cardiology, Together with the Korean Society of Lipids and Arteriosclerosis, a revised version of the ‘Cardiovascular Disease Prevention and Management Guidelines’ was announced. The revised bill includes recommendations that take into account worsening lifestyle habits compared to before the COVID-19 pandemic, such as aerobic physical activity practice rate, obesity prevalence, and female smoking rate. The nine lifestyle rules for preventing and managing cardiovascular disease proposed by the Korea Disease Control and Prevention Agency and related professional societies are: ▲Quit smoking at all costs ▲Reduce alcohol consumption to less than one or two glasses a day ▲Eat bland, well-balanced food and consume plenty of vegetables and fish ▲Exercise appropriately for at least 30 minutes every day if possible ▲Maintain an appropriate weight and waist circumference ▲Reduce stress and live with a happy mind ▲Measure blood pressure, blood sugar, and cholesterol regularly ▲Consistently receive treatment for high blood pressure, diabetes, and hyperlipidemia ▲Stroke and myocardial infarction Be aware of the emergency symptoms of infarction and go to the hospital as soon as it occurs.

In addition to improving various lifestyle habits, another important thing is to accurately know the state of your blood vessel health. This is because appropriate and efficient management, including necessary dietary correction and treatment, is possible. In addition to the commonly known blood test, tests that can determine blood vessel health include carotid artery ultrasound. This is a test to check the thickness of the blood vessel wall of the carotid artery. Professor Lim Do-seon explains that by measuring the thickness of the intima and media of the carotid artery, the degree of aging of blood vessels can be determined and the risk of stroke and myocardial infarction can be predicted.

If receiving a multi-faceted checkup at a hospital is burdensome in terms of time and cost, using a public health center is also an option. Professor Lim said, “The country is implementing various public health and medical policies through each local public health center. In particular, the city of Seoul is conducting a free metabolic syndrome management project at public health centers in 25 autonomous districts.” He added, “Starting with comprehensive checkups such as blood pressure, blood sugar, and cholesterol, “We provide one-on-one customized management services, including consultation with a nutritionist to correct eating habits and exercise consultation with a professional sports instructor.” He continued, “If it is not easy to manage your own health, it is a good idea to participate in a metabolic syndrome management program at a nearby public health center and receive help in managing your vascular health.”