Editor’s note:According to the information provided by the International Society of Thrombosis and Hemostasis, in the United States, 100,000 to 300,000 people die of venous thrombosis every year, and the number of related hospitalizations exceeds 500,000. In Europe, 500,000 people die of venous thrombosis every year. In China, the situation of venous thrombosis may be equally severe. Professor Wu Weiwei, Director of Vascular Surgery, Chang Gung Hospital, Tsinghua, Beijing, stressed that "moving" is the most effective prevention and control measure to stay away from thrombosis. What are the benefits of moving? Let’s watch together.
Sit still at home, be careful of blood clots staring at you!
Thrombosis refers to the formation of thrombus in artery or vein, which is the root of three fatal cardiovascular diseases (heart disease, stroke and venous thromboembolism). Thrombosis can occur in blood vessels anywhere in the body, and the incidence of venous thrombosis is higher than that of arterial thrombosis, and the ratio between them can reach 4∶1. Among them, venous thromboembolism refers to thrombosis in legs and lungs, which is not as important as heart disease and stroke.
In recent years, with the change of people’s eating habits and lifestyles, the incidence of patients with venous thromboembolism in the world is also increasing year by year, and the number of hospitalized patients with pulmonary embolism in China has increased by four times every year. When it comes to thrombosis, many people think it is the patent of the elderly, but it is not. Wu Weiwei said that pregnant women, sedentary office workers, business travelers who often fly long distances and patients who need to stay in bed for a long time are all high-risk groups of venous thrombosis. He said that when he was in Union Medical College Hospital, he treated more than 20 pregnant women with venous thrombosis in one year.
There are three main reasons for thrombosis: including long-term hospitalization, surgery (especially hip, knee and cancer surgery) and long-term inactivity. Because deep venous thrombosis often originates from the deep vein of the calf, it can partially or completely block the venous blood flow. In most cases, patients have no obvious symptoms and are often easily ignored in the early stage of the disease. With the progress of the course of the disease, sometimes patients will have pain or tenderness and swelling in one leg, mostly starting from the calf, and the ankle joint and foot will be red or obviously discolored with fever.
Terrible is that no matter whether the patient has symptoms or not, the thrombus may fall off, and the thrombus will pass through the heart and reach the lungs with the blood flow, thus blocking the pulmonary artery, which will lead to shortness of breath, chest pain and increased heart rate, and even sudden death due to pulmonary embolism, which is the most serious consequence of deep vein thrombosis.
Exercise can reduce risks. Anyone will be at risk of thrombosis because of sedentary, that is to say, deep vein thrombosis and pulmonary embolism can happen to anyone at any age. In fact, the risk of deep vein thrombosis increases by 10% for every hour of sitting, and the blood circulation of your knee joint decreases by 50% for sitting for more than 90 minutes. But this does not mean that venous thrombosis cannot be prevented. Wu Weiwei suggested: "The key to stay away from venous thromboembolism is to take effective preventive measures and increase exercise, which can effectively prevent the formation of venous thrombosis."
Wu Weiwei also reminded that many seriously ill patients need to stay in bed for a long time after surgery. It is best for family members to massage their legs every three or four hours for 30 minutes at a time; Or massage every two hours for 15 minutes. You can also use a special inflatable massage chair instead of manual massage to promote blood circulation and reduce the probability of thrombosis.
Sitting for a long time, driving or flying will bend the knee joint, which will lead to poor blood circulation. It takes a little time to stand up, walk and stretch your legs. If it is inconvenient to stand up and move at work, there is another hidden method, that is, "hooking your feet." For office workers, you should remind yourself to "hook your feet" every 90 minutes. The method is to straighten the foot and hook the whole foot up 10 times. There is no strict requirement on speed and rhythm, which can promote blood flow in the legs.
In addition, it is suggested that high-risk groups should pay attention to the prevention of venous embolism, especially those with obesity, history of varicose veins, diabetes, long-term inactivity and long-term hospitalization. Pay attention to drink plenty of water every day, because if the blood is short of water, it will make the blood sticky. You can also buy a massage chair that massages your calves and wear varicose socks.
Exercise is the best anti-aging drug.
Henry lodge, an American doctor of medicine, and Chris Crawley, a lawyer who is over 80 years old but looks like a middle-aged man, don’t think so. They point out in their book Younger Next Year that insisting on exercise can fight against aging.
The brain is more energetic. The book believes that only exercise can make the brain send a growth signal to the body, which is beneficial to sports ability, thinking activity and emotional control. A study found that the brain of people who keep exercising for three months keeps growing, and the new part is not only the area that controls movement, but also the frontal cortex (the complex thinking activities of human beings are controlled by the frontal cortex).
Cardiopulmonary function is enhanced. Everyone who insists on exercise will generally go through the process from "panting" to "a piece of cake", because exercise improves heart and lung function. Su Hao, an associate professor at the School of Sports Science, Beijing Sport University, said that people with good cardiopulmonary function will not feel tired easily and will not get cardiovascular diseases easily. Long-term regular exercise can increase the weight and volume of the heart, slow down the heart rate when it is quiet, and thicken the ventricular wall of the myocardium, making it strong and powerful every time it contracts.
The bones become strong. After people reach middle age, the amount of bone calcium is constantly losing, and the effect is not good only by eating calcium tablets. If you don’t exercise for a long time, the demand for calcium in bones will also decrease, and a large amount of calcium will be excreted through urine. Doing more outdoor exercise can increase the elasticity and toughness of bones and improve or alleviate the symptoms of osteoporosis.
Relieve stress. Studies have shown that exercise is as effective as drugs in treating anxiety and depression. It can generate energy, stimulate optimism and help maintain a positive attitude towards life. This is because exercise promotes the body to synthesize serotonin and dopamine, which are brain chemicals that determine happy mood, thus helping to improve depression and relieve stress. Exercise can also reduce cortisol content, help improve memory and concentration, and improve work efficiency.
It’s about persistence. Only by persisting can exercise be meaningful. In addition to regular square dancing and cycling, the elderly can also do some strength training.
People who love exercise are 30 years younger.
To what extent can exercise make people "grow backwards"? Sports scientists at Bauer State University in the United States say that the muscle strength of the elderly who insist on exercising is no less than that of young people.
The researchers selected 28 elderly people over 70 years old as the research objects. Participants have been exercising since the 1970s, and researchers hope that through them, they can examine how sports can resist the decline of physical function caused by aging. The scientists tested the aerobic endurance of the participants and measured the number of capillaries and enzymes in their muscles. The analysis results show that compared with their peers who don’t exercise much, those who exercise regularly are at least 30 years younger in physical age, and the best ones are even comparable to those in their twenties.
The researchers said that although these research objects are not athletes, they have already incorporated fitness into their daily lives and regarded exercise as a hobby. Participants have strong aerobic endurance, and the number of capillaries and enzymes in muscles is more than that of their peers who do not exercise. This means that they have effectively resisted the effects of aging on their bodies. Experts pointed out that the elderly can completely reserve healthy physical fitness through sports and effectively delay the aging process of the body.
Skipping rope in 135 for easy fitness.
In fact, it doesn’t take a lot of time to exercise. The "135" skipping method, which takes less than 10 minutes a day and is equivalent to running for half an hour, can achieve good fitness results. Gou Bo, a professor of sports medicine in Xi ‘an Institute of Physical Education, introduced the specific methods.
"One" is 1 minute, that is, after a simple warm-up, jump rope as fast as possible for 1 minute; "Three" means 30 seconds, jump quickly for 1 minute, rest for 30 seconds, and then repeat; "Five" means repeating it five times, which is equivalent to exercising with high intensity for five minutes every day.
Research shows that jumping for 5 minutes at the speed of 140 times per minute is equivalent to running for half an hour, which is a time-consuming and energy-consuming exercise method, and can also avoid the excessive burden on knees and ankles caused by long-term running. Skipping rope has a good promoting effect on heart and lung function, and it is also helpful to improve physical coordination and lose weight, and at the same time improve the muscle strength of lower limbs, making the body fit and agile. For office workers, skipping rope can also relieve backache.
Gou Bo reminds that skipping rope should pay attention to the following points:
1. Do warm-up exercises before skipping rope and do some relaxation activities after skipping rope. Shoes with soft texture and light weight should be worn, and the soles should have a certain thickness and be relatively soft. 2. It is suggested that when you start exercising, you should use the single-shake jump method, and your feet should rise and fall at the same time. Jumping does not need to be too high to avoid joint strain. 3. During skipping rope, you should keep your body relaxed moderately, and your toes and heels should coordinate their efforts to prevent sprain. 4. strenuous exercise is not recommended before meals and within 1 hour after meals. The best time for skipping rope is from 3 pm to 8 pm. 5. It is recommended to skip rope 4~6 times a week. (People’s Health Network is integrated from People’s Daily Overseas Edition and Life Times)
