serious air pollution makes the cardiovascular and respiratory systems of modern urban people more and more fragile, creating more and more “glass hearts” and “graffiti lungs”. In fact, nourishing the heart and lungs does not need to spend too much money and spend a lot of things. Just make a little change according to the “five ones” suggestions given by experts, and you can return a strong heart and clean lungs.
air pollution has become a great enemy of heart and lung
in recent years, whenever the sky is cloudy, the city has been shrouded in lingering haze. PM2.5, which people are more and more concerned about, is the fine and inhalable suspended particles formed by all pollution sources such as dust, exhaust gas and automobile exhaust in the air. Studies abroad show that the inhalable particulate matter increases by 10 micrograms per cubic meter per cubic meter, the incidence rate of respiratory diseases increases by 3.4%, the incidence rate of cardiovascular diseases increases by 1.4%, and the daily total mortality rate rises by 1%. Serious air pollution makes the cardiovascular system and respiratory system of modern urban people more and more fragile. They are vividly called “glass heart” and “graffiti lung”.
Professor Hong Zhaoguang told reporters that many foreign studies have proved that small particles such as PM2.5 will directly penetrate into human alveoli, affect lung function and have adverse effects on cardiovascular system. In 2011, a paper published in the famous Lancet medical journal pointed out that air pollution caused by traffic congestion increased the incidence rate of cardiovascular disease, which is equal to the harm of drugs, alcoholism, overwork and anger on the heart. Researchers at the University of Toronto, Canada, measured on the road during the rush hour and found that people’s blood vessels will contract when they stay for two hours at the time of the most serious air pollution. Although this will not have a significant impact on healthy people, it is enough to make people with a bad heart sick.
the impact of air pollution on the lung is even more worrying. Some experts have vividly compared the lungs of modern people to a “vacuum cleaner” that will never be cleaned. An adult breathes more than 20000 times a day and inhales more than 20 kilograms of air. When the air is polluted, the lungs become the dirtiest of all human organs! Professor Chao Enxiang said that the harm of air pollution to the lung and even the whole respiratory system is comprehensive. Car exhaust, oil fume, dust, pollen, benzene and formaldehyde emitted after decoration, small fluff on animals such as cats and dogs, and even mites on bedding and the smell of paint on new furniture will hurt your lungs. First, it leads to cough and asthma. Then, this stimulation to the trachea will directly affect the lungs closely connected with it and change the alveoli. The most serious consequence is to cause a series of diseases: emphysema, COPD, cor pulmonale, and finally lead to heart failure and respiratory failure.
one week cardiopulmonary
exercise plan
if you can spend one hour a day exercising, it will undoubtedly be of great benefit to cardiopulmonary health. Prevention magazine invited senior fitness coaches to design a “one week heart and lung strengthening exercise plan” for your reference.
day 1: aerobic exercise; Day 2: strength training and stretching training; Day 3: aerobic exercise; Day 4: stretch training; Day 5: strength training; Day 6: aerobic exercise and stretching training; Day 7: rest.
aerobic exercise: it is best to choose fast walking, which is not limited by the site and does not need special equipment. It can be carried out anytime, anywhere. Walk 5-6 kilometers per hour, about 120-140 steps per minute. Maintain moderate intensity, that is, the heart rate during exercise is about 170 minus age. For example, the heart rate of people aged 40 is about 130 and that of people aged 60 is about 110.
strength training: push ups can exercise arm, chest and shoulder muscles. Squat exercise, exercise thigh and calf muscles. Subtracting excess fat can help reduce blood sugar and triglycerides and reduce the risk of atherosclerosis.
stretching training: Soothing stretching exercise helps to reduce tension and make blood pressure more stable. Specific methods: 1. Sit on the floor, stretch your left leg to the left, and stretch your right hand over your head to reach the tip of your left foot. 2. Hold for 30 seconds and change sides. 2. Lie on the floor, lift your hips to the ceiling as much as possible, and keep your shoulder blades on the ground for 1 minute.
a balcony full of flowers
people spend 80% of the day indoors. Never think that closed doors and windows can isolate all kinds of air pollution outdoors. Cigarettes, building materials, detergents and office supplies are ubiquitous sources of pollution. One of the best ways to deal with these pollution is to invite their “natural enemies” – green plants.
green plants are the “natural oxygen bar” at home. They carry out photosynthesis, absorb carbon dioxide and release a lot of fresh oxygen. Some plants are equivalent to a “green vacuum cleaner”, such as plants with large leaves or small fluff on them, which can absorb smoke and dust. Professor Hong Zhaoguang pointed out that the pleasant green can also maintain the stability of blood pressure and protect the heart.
however, experts remind that people with a history of allergy to pollen should not raise too many flowers and plants at home, especially the proportion of infants allergic to flowers and plants is far higher than that of adults. In addition, do not raise flowers and plants in the bedroom. They will absorb oxygen and release carbon dioxide at night. Therefore, if your balcony is big enough, ventilated and sunny, you’d better open up a small green world on it. In recent years, growing vegetables on the balcony has also become a popular thing. According to the Japanese best-selling book “growing vegetables on the balcony”, if the balcony at home faces south and has plenty of sunshine, you can plant some vegetables such as cucumber, balsam pear, tomato, kidney bean, lettuce, leek and so on; Vegetables such as onion and oilseed rape can be planted on the balcony, and they can be resistant to light; With the balcony facing north, you can choose shade resistant vegetables such as cabbage and agaric. These greens can nourish your heart and lungs.
a smoke-free residence
has become a world recognized “heart and lung killer” regardless of cigarettes or kitchen lampblack.
how to build a smoke-free residence? Experts suggest that in addition to vigorously promoting smoking cessation, the rejection of “second-hand smoke” and “three hand smoke” is also very important. Because after the smoke volatilizes, the heavy metals, carcinogens and even radioactive substances can stay for a few months at most. Therefore, when someone smokes indoors, first of all, do not immediately enter the closed environment filled with smoke, and then try to open the window for ventilation. The shorter the time and the fewer times you stay in the room, the less harm you will suffer; Secondly, try to stay away from smokers and smoking environment and people. The farther the distance, the less the damage; Third, in places filled with smoke, a certain amount of inhalation can be reduced by wearing masks; Fourth, clean the smoking environment in time, such as cleaning ashtrays and changing curtains. Smokers should also take a bath and change clothes as soon as possible to reduce toxic residues on their bodies.
for kitchen fume, Professor Hong Zhaoguang suggested that the oil temperature during cooking should not be too high, and less cooking methods requiring high oil temperature such as frying should be selected; Learn to pick oil. Oil with poor quality and many impurities produces more oil fume, while olive oil and other oil fume are less. Professor Chao Enxiang recommends the Japanese diet, stewing more, eating more cold dishes and salads, which can minimize oil fume. Finally, the kitchen must be ventilated frequently and choose a good range hood to smoke in time.
a whole wheat nutritious fruit and vegetable meal
eating habits have an important relationship with heart and lung health. Some people have summarized the six bad eating habits of patients with heart disease, which are: eating more and less meals, late dinner, liking refined grain, eating fat and sweet too much, being picky about food and being addicted to tobacco and alcohol. These habits will lead to the accumulation of cholesterol in the body, make the arterial wall thicker and thicker, and finally form arteriosclerosis. Professor Chao Enxiang pointed out that from the perspective of traditional Chinese medicine, eating too much meat will also affect lung health. In particular, fat meat is easy to produce phlegm, cause airway obstruction, and then affect the whole lung.
for heart and lung health, experts suggest that you should eat a nutritious whole wheat fruit and vegetable meal at least once a day. Professor Hong Zhaoguang told reporters that oat is one of the two kinds of functional foods approved by the US Food and Drug Administration (FDA). The other is soybean. It is the best cholesterol lowering food, especially for diabetics. It also lowers cholesterol, triglycerides and hypoglycemic effects. In addition, he stressed that various vitamins, minerals and antioxidants in vegetables and fruits will play a comprehensive role in protecting the heart. Therefore, we should eat every kind of food instead of partial food.
how to judge whether you eat enough whole wheat fruits and vegetables every day? According to the recommendation of China Nutrition Society, the daily intake of coarse grain should reach 50-100g, 400-500g of vegetables and fruits, and it is best to eat more than 5 kinds, preferably including red, yellow, green, white and black.
one hour relaxation time
modern people’s spirit is like a tight steel wire. Huge work pressure and tension lead to an increasing probability of heart and lung diseases among young people. Many people are forced to take shopping, eating, meeting friends, communication, watching TV and surfing the Internet as a way to rest. However, a survey by the life times shows that more than 60% of those who choose these rest methods still feel very tired, especially surfing the Internet and watching TV.
Professor Hong Zhaoguang pointed out that half of health is mental health and half of disease is mental illness. Only real relaxation can protect the heart and lungs. You should spend at least one hour a day reading, doing handicrafts, cooking, meditation and exercise. The key is to do what you like or purposefully do some cardiopulmonary exercise. Professor Chao Enxiang recommends that when relaxing, it is best to do abdominal breathing, deep breathing and chest expansion at the same time, which can exercise cardiopulmonary function.