How to strengthen blood vessels of the brain?
Cerebrovascular disease is one of the most frequent causes of death and disability in the population. A major role in their development plays a pathology of the arteries. Strengthening blood vessels helps to reduce the risk of bleeding into the brain and ischemic strokes.
How to strengthen blood vessels of the brain?
Brain health depends on the state of cerebral vessels, which supply it with blood, nutrients and oxygen. For the brain there is nothing better than to strengthen blood vessels in various ways, which include:
- Healthy eating.
- Regular and adequate sleep.
- Physical activity.
- Normalization of weight.
- Smoking cessation.
- Control of blood glucose level.
- Controlling the level of cholesterol in the blood.
- Prevention and control of high blood pressure.
It should be understood that all of these methods of strengthening the walls of blood vessels are interlinked and intertwined. For example, for the prevention and treatment of hypertension, as well as to control levels of glucose and cholesterol in the blood is very important to a balanced diet, weight loss, physical activity. Therefore, to begin to strengthen the arteries have with the lifestyle changes.
A balanced diet
Proper nutrition and a healthy lifestyle is the main weapon against brain pathology. Rational diet provides the body all essential nutrients, including carbohydrates, proteins and fats, and also minerals and vitamins to strengthen the cerebral vessels. It can help to normalize your weight, reduce cholesterol and blood glucose, reduce blood pressure. Tips for a balanced diet include the use of:
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- A variety of vegetables and fruits.
- Whole grain products.
- Low-fat dairy products.
- Fish and poultry without the skin.
- Nuts and legumes.
- Vegetable oils from tropical plants.
Limit the consumption of saturated fat, TRANS fat, sodium, red meat, sweets and sugary drinks, and alcohol.
It is advisable to eat foods contain substances beneficial to the vascular wall:
- Vitamins E and C improve endothelial function (the inner part of the walls of the blood vessels) contribute to the maintenance of normal vascular tone.
- L-arginine is an amino acid that is a precursor of nitric oxide, a key regulator of the functions of the endothelium. Nitric oxide increases endothelial flexibility, and improves the tone of blood vessels.
- Alpha lipoic acid is an antioxidant that improves endothelial function.
- Flavonoids are powerful antioxidants contained in fruits and vegetables. They also help to strengthen the vascular wall.
Sufficient and regular sleep
Lack of sleep is associated with increased risk of developing diseases of the heart and kidneys, high blood pressure, diabetes and stroke. All these diseases are characterized by disorders of the blood vessels. An adult need approximately 7 to 8 hours of full sleep a night.
Physical activity is very important to prevent the pathology of cerebral vessels. To strengthen them doctors advise physical exercise of moderate intensity for at least 150 minutes a week. It’s easy to remember – 5 days a week for 30 minutes of mild exercise. These 30 minutes can be split into 2 – 3 periods of 10 – 15 minutes. Especially useful for cerebral and coronary arteries aerobic exercises, which include walking, Jogging, swimming and Cycling. To effectively improve the condition of blood vessels throughout the body the person it is easiest to start Hiking.
Normalization of weight
The based weight loss its abundance is the prevalence of the use of calories over their intake of food. There is a simple and reliable method of losing weight effective in most cases consists of a balanced diet and sufficient level of physical activity.
Smoking is one of the major risk factors of ischemic stroke, which is caused by pathology of cerebral arteries. Smokers have an increased risk of developing many chronic diseases, including atherosclerosis – the buildup of fatty substances in the blood vessels ‘ walls.
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Control of blood glucose level
Diabetes is a disease that affects the blood vessels of the whole body, including the brain. The only way to slow this damage is to control the blood glucose level within normal range. This is achieved through a balanced diet, lose weight, increase physical activity and drug therapy, which may include tablet medication or insulin.
Controlling the level of cholesterol in the blood
Too much cholesterol in the blood can cause atherosclerosis. To reduce it by using a healthy diet, exercise, weight normalization, and medication.
Normalization of blood pressure
High blood pressure – a major factor in the development of cerebrovascular diseases. Its decline is the main way of reducing the risk of developing hemorrhagic or ischemic stroke in humans. For this purpose, conduct a lifestyle modification, and in its inefficiency are starting drug therapy. Drugs prescribed for hypertension, should be taken strictly on prescription. As a rule, they are recommended to use throughout life. In addition to reducing the risk of cerebrovascular disease, normalization of blood pressure helps to reduce the risk of heart and kidney diseases.