Protecting Heart, Brain & Metabolism: The 2-System Strategy to Cut Death Risk by 56%

Human health is like the operation of precision instruments, and the functional status of key parts directly affects the overall quality of life. It was found that the degree of health of the cardiovascular and cerebrovascular systems and the metabolic system is closely related to the risk of all-cause death ——when these two functions are maintained well, the risk of death can be significantly reduced by 56%. Mastering the core points of protecting these two systems, through scientific conditioning and life intervention, can effectively delay decline, reduce the risk of critical illness, and lay the foundation for health and longevity.

I. Key Protected Site I: Cardiovascular and Cerebrovascular System (Heart + Vessels)

The cardiovascular and cerebrovascular systems are “power stations” and “transport networks” of blood throughout the body, and their functional decline can be triggered Myocardial infarction , Cerebral infarction “Deadly diseases” account for more than 30% of global deaths. Protecting it is equivalent to building a strong “first line of defense” line for life.

Core health standards

– Cardiac function: resting heart rate 60-70 beats/min, none Chest pain , Palpitations ;left ventricle Ejection fraction ≥50%, cardiac ultrasound has no structural abnormalities.

– Vascular status: blood pressure ＜130/80 mmHg, Carotid No moderate-severe plaque (stenosis ＜50%), good vascular elasticity (pulse wave conduction velocity ＜12 m/s).

Protection points

– Dietary conditioning: 25-30g daily intake Dietary fibres (like Whole grains , Legumes ), eat 2-3 times a week Deep-sea fish (Supplement Omega-3), decrease Trans fats (such as fried foods) and sodium intake (daily ＜5g salt).

– Exercise intervention: 150 minutes of moderate-intensity aerobic exercise (brisk walking, cycling, swimming) per week, combined with resistance training (dumbbells, elastic bands) twice a week, to enhance myocardial contractility and improve Vasoelasticity .

– Risk control: quit smoking (smoking increases the risk of vascular sclerosis by 2 times), limit alcohol consumption (daily for men) Alcohol ＜25g, female ＜15g), regularly monitor blood pressure and blood lipids (1-2 times a year for those over 40 years old).

II. Key protection site II: metabolic system (islets + liver)

The metabolic system is responsible for energy conversion versus toxin clearance, once out of balance (eg Insulin Resistance, Fatty liver ), will induce Diabetes , Cirrhosis etc., thereby increasing the risk of cardiorenal complications. Maintaining its stability is the “second barrier” of health and longevity.

Core health standards

– Islet function : Fasting blood glucose 3.9-6.1 Mmol /l, 2-hour postprandial glucose ＜7,8 mmol/L, Glycated haemoglobin ＜6.5% without insulin resistance (HOMA-IR＜2.5).

– Liver status: liver function indicators are normal ( ALT , AST is within the reference value), no fatty liver (ultrasound shows liver parenchyma) Echoing Normal), blood lipids meet the standard ( Triglycerides ＜1.7 mmol/L, LDL-C ＜3.4 mmol/L).

Protection points

– Diet Management: Control Refined sugar (daily ＜25g) and high-fructose drinks to increase high-quality protein ( Eggs , lean meat, soy products), each meal accounts for 1/4 of the staple food (thickness and thickness), avoid overeating.

– Living habits: maintain a regular schedule (sleep 7-8 hours a night, staying up late will reduce insulin sensitivity), control weight (waist circumference for men ＜90cm, women ＜85cm), avoid sitting for long periods of time (get up and move for 5 minutes every hour).

– Regular monitoring: Check fasting blood sugar every year Hepatic function and “Abdominal ultrasound, those who are overweight or have a family history will be reviewed every six months, and metabolic abnormalities will be detected early”.

3. “The two major systems work together to protect and reduce the risk of death”

Cardiovascular and cerebrovascular interaction with the metabolic system: metabolic abnormalities such as Hyperlipidemia , Hyperglycaemia ) will accelerate vascular sclerosis, and vascular lesions will increase the burden on the heart and liver. Collaborative protection needs to be done:

– Indicator linkage management: attention while controlling blood pressure Glycemia ( Hypertension Patients are 2 times more likely to develop diabetes than normal), taking into account liver function when regulating blood lipids (some lipid lowering drugs may affect the liver).

– Integrated intervention programme: adopted “ Mediterranean Diet Pattern” (rich in fruits and vegetables, Nuts , Olive oil ), can not only protect blood vessels but also improve metabolism; choose Tai Chi , Baduanjin “etc.” exercise, while enhancing cardiopulmonary function and metabolic efficiency.

– Be wary of early signs: unexplained fatigue, dizziness, and decreased appetite may be early warnings of abnormal function of the two major systems, and seek medical examination in time (such as cardiac ultrasound and a complete set of metabolic indicators).

4. Common misunderstandings need to be avoided and protection should not go astray

– Re-examination only without intervention: medical examination found Mild fatty liver Or “high blood pressure”, thinking “don’t worry if you don’t have symptoms”, but in fact early intervention (such as weight loss of 5%) can reverse 80% of mild abnormalities.

– Over-reliance on drugs: Do not control salt intake after taking antihypertensive drugs, or do not control diet after taking antihypertensive drugs. Drugs cannot replace lifestyle adjustments and require “medicine and food are in harmony”.

– Neglect of emotional effects: long-term anxiety, stress will increase blood pressure, blood sugar (increased cortisol secretion), 10 minutes a day Meditation Or “Breathe deeply, which can help stabilize two major system functions”.

To protect the cardiovascular and cerebrovascular and metabolic systems, it is not to carry out complex medical interventions, but to keep key parts in good condition through daily adherence to diet, exercise and monitoring. The data show that the population that achieves the above protection points not only reduces the risk of death by 56%, but also significantly improves their ability to take care of themselves and their quality of life. From today, start by controlling your diet with one meal and adding 10 minutes of exercise to accumulate “capital” for a long and healthy life.

Disclaimer: All photos used in this blog are generated by artificial intelligence (AI). These images are original creations produced by AI technology and do not depict real people, places, or events. They are provided for illustrative purposes only and cannot be claimed or used as real photographs.