【健康】久坐致命！運動與睡眠的力量對抗心臟病復發【文化視野】

Hello everyone, I am a common woman. Research shows that replacing 30 minutes of sitting with exercise can reduce the risk of second heart attack by 61%. Heart disease is the number one killer in the United States, but new research shows that exercising more, sitting less, and focusing on sleep can greatly reduce the risk of heart disease again. Just use moderate exercise every day instead of sitting for 30 minutes, which can reduce the risk of heart attack again by 61%. However, light activity can reduce it by 50% and extra sleep can reduce it by 14%. Sitting for a long time will more than double the risk of heart attack again. This is true even for those who exercise regularly, which proves that sedentary behavior is not conducive to recovery. Light activities such as cooking or short walks are almost as effective as intense exercise, and sleep is a powerful tool for restoring mental health. Modern lifestyles advocate inactivity, but small changes such as walking or standing rest can fight sedentary epidemics and save lives. Heart disease is still the number one killer in the United States, with one person suffering from heart disease every 40 seconds. But groundbreaking new research reveals a simple, drug-free solution that can significantly reduce the risk of a second heart attack. This is not just another health trend, this is a life-saving recipe with a solid scientific foundation. A study published in the Journal of Cardiovascular Quality and Results found that if the sitting time of 30 minutes per day is replaced by appropriate exercise such as brisk walking, the risk of heart attack or death can be reduced by 61%. Even light activities such as housework can reduce risk by 50%, while extra sleep can reduce risk by 14%. These findings shed light on the deadly dangers of a sedentary lifestyle and demonstrate that, naturally, exercise-based dry cleaning measures are more effective than the drug push models of large pharmaceutical companies. For ten years, patients with heart disease have been asked to stay in bed, and this practice is now considered fatal. Dr. Elinor Levin, a cardiologist at Stanford University, said that 50 years ago, patients with heart disease had to stay in bed for 6 weeks after the onset of heart disease, and more than 20% of patients died within a year. Today, early activities within a few days of hospitalization have reduced the mortality rate to 5%. However, modern lifestyles still hinder economic recovery. The study tracked 600 cases of heart disease and found that people who sit for more than 14 hours a day more than doubled their risk of heart disease again. Dr. Keith Diaz, chief researcher at the University of Columbia, warned that sedentary is a toxic and harmful practice that can affect health. What is the most striking finding of the study that exercise and sleep are good medicines? Strength is not the key, consistency is. Light activities such as cooking or scouring reduce risk almost as effectively as intense exercise. "Doing something is better than doing nothing," said Diaz. For those who are afraid to go to the gym, walking for 5 minutes every half hour can relieve the blood pressure and blood sugar rise caused by sitting for a long time. Using sleep instead of sitting can reduce the risk by 14%, which is a key discovery for health. Sleeping is healthier than sitting, explains Dia. This is a kind of recovery behavior that helps the body and mind to recover. Lack of sleep can lead to inflammation and high blood pressure, both of which are the main factors leading to heart disease. For patients who do not want to exercise, considering sleep first is a feasible first step. Use exercise instead of watching the screen to hold walking meetings, and require the workplace to consider health rather than productivity first. As Diya says, moving less or sleeping more can make a real difference. For people suffering from heart disease and anyone looking for longevity, this study proves that the body's innate need for exercise cannot be met through drugs. The medicine of life is not in the bottle. It's a courage to stand up. Exercise can make muscles healthier and more powerful, and there is a significant link between healthy muscles and immunity. Dr. Craig Witter, a senior IPAN lecturer at Deakin University's Institute of Physical Activity and Nutrition, said, Maintaining healthy muscle mass throughout your life means having a precious amino acid kit that can help your immune system fight disease and infection. Your muscles and immune system have a symbiotic relationship, muscles enhance immune function, and the immune system supports muscle growth and repair. When your muscles are stressed by exercise or injury, immune cells will start to move, clear debris disease, and begin to heal and regenerate. A study published by Pierre Jay highlights the importance of macrophages, a type of immune cell, in muscle repair. These cells first produce an inflammatory response to eliminate the damaged cells and pathogens. Then, they turn to anti-inflammatory effects and release growth factors that promote tissue repair and growth. This double action helps the muscles to recover effectively and become stronger and more resilient. The role of stimulating proteins in muscle formation and health. When muscles are condensed during exercise, they will release proteins called stimulating proteins. These proteins act as chemical messengers that affect various body functions, including immune regulation. A study published by the Endocrine Review shows that skeletal muscle acts as an endocrine organ, producing and secreting hundreds of excitatory proteins. These excitatory proteins act locally in the muscles, autocrine, nearby tissues, secretory or whole body, endocrine. Recent studies have shown that exercise-induced excitatory proteins promote communication between muscles and other organs, including fat tissue, blood vessels, bones, brain, intestines, liver, pancreas, and skin. Only a few of these proteins are associated with specific functions in humans, but they are known to affect bone formation, cognition, fatty changes, neoplasia, muscle growth, skin health and even tumor development. This suggests that motivational proteins can be used as valuable biomarkers for customized exercise programs, especially for people with diseases such as cancer, diabetes, or neuroses, degenerative diseases, etc. The role of muscle in the production of respiratory acid, the most abundant non-essential amino acid in the body. It is important for immune function and muscle health. Your muscles will pass the broken down amino acid BCAA and release it into the blood to produce respiratory acid. According to a study published by the nutrition magazine, skeletal muscle stores about 80% of the human body's respiratory acid. This accentuates the crucial role that muscles play in maintaining levels of respiratory acid. Respiratory acids are essential for immune activities, including the growth of lymphocytes and white blood cells, the production of cellular hormones, chemical messengers, and the maintenance of the functions of macrophages and neutrophils and resistance to infection. The human body regulates respiratory acid through various organs such as the esophagus, liver, and muscles. However, in times of illness or physical stress, respiratory acid becomes a key nutrient. Due to the breakdown of the body's amino acid balance, its availability may be limited. Muscle boosts blood circulation and immune function Muscle mass is essential for a strong immune system because it has the effect of boosting blood circulation. As your muscles contract during exercise, they help blood and lymph flow throughout your body. This kind of exercise is essential for effective immune function, because it can ensure the effective transportation of immune cells to the required area. The lymphatic system is responsible for removing toxins and waste and relies on muscle contraction to move lymph, while the cardiovascular system uses heart muscle as a booster. Regular muscle exercise can improve this fluid movement and increase the efficiency of the immune system. Muscle activity can relieve chronic inflammation, which can harm your immune health and cause a variety of health problems, including autoimmune diseases and other long-term diseases. Regular physical activity stimulates muscle contraction and releases powerful anti-inflammatory proteins, such as interleukin 10, IL10 and interleukin 37, IL3, which help regulate the body's inflammatory process. Research published in the journal Immunology shows that exercise can activate regulatory T cells, TREKS. These cells are essential for reducing inflammation associated with exercise, improving muscle function, and boosting overall endurance. TREKS helps minimize muscle damage by lowering levels of xanthan, a protein associated with aging, inflammatory disease, and persistent inflammation. By suppressing chronic inflammation, muscle activity can prevent unwanted inflammation and support a more effective immune response. To increase or maintain muscle mass and enhance immune function, consider the following lifestyle adjustments. Stay active As you grow older, your body composition will change and muscle loss will usually become more pronounced. This condition is usually because you stop participating in activities that increase your body mass and strength. Don't use age or aging as an excuse to continue to break through your limits. Related, thinking exercises can help keep muscles tight and strong. In order to keep the body and mind in sync and achieve better muscle growth, please do some testing and adjustment exercises. For the elderly, the balance should be absorbed into daily life to maintain physical strength and reduce the risk of falls. Avoiding extreme dieting and maintaining muscle mass are important for maintaining high-tech gratitude. This helps you burn more calories at rest and stay slim. As you get older, your body uses protein less efficiently, which makes muscle formation and maintenance more difficult. This makes the lack of heat at the polar end make the opposite. Although drastically reducing calorie intake seems to be for weight loss, this method often leads to more muscle loss, thereby deteriorating your body composition and slowing down your new diet. With the adaptation of new gratitude, the calories you burn during rest will be reduced, which will lead to the continuous reduction of calorie intake and increase of body weight. It is better to take a balanced method first, focus on your huge nutrition, speed up the intake and only cause a slight calorie shortage. This strategy helps maintain muscle while losing fat. Doing provocative exercises is important for strengthening muscles, especially as you grow older. In order to become stronger, you need to challenge the normal limits of your muscles. Adjust the intensity according to your current level of health. If you are new to sports or have no persistence, please start with weight, weight or resistance band. The goal is to challenge yourself, not to be satisfied with lighter weight due to age. Related, the abdominal muscles and abdominal muscles that you forget during exercise increase the protein intake per meal with age. As a result of synthetic thank-you resistance, your body uses proteins less efficiently. This means that you need to increase your protein intake, especially if you are pumping and putting on weight to strengthen your muscles. It is very beneficial to increase the amount of protein from 20 grams to 30 grams, or even as high as 40 grams, especially after intense exercise. The decline in food intake associated with age makes it difficult to get large amounts of protein at once. This decline may also be affected by insufficient polar heat previously taken for weight loss. To overcome this problem, spread out your protein intake throughout the day instead of trying to eat it all in one meal. Eating protein-rich snacks before and after exercise can help you meet your protein needs more effectively. You should also consider incorporating branched amino acid BCAA into your daily life. These essential nutrients - leucic acid, leuaminic acid, and glutamic acid - are found in dairy products, beans, and meat and support muscle protein synthesis and may reduce muscle breakdown. Leuaminic acid, in particular, is essential for stimulating muscle growth during exercise. Rest days should also be kept alive. Rest and recovery do not necessarily mean complete inactivity. Using your days off to prepare yourself for future exercise can improve your overall progress. Combine 5 to 10 minutes of short time activity and consider going on a long walk. Walking is a very effective but often overlooked method to maintain functional strength and improve body composition as you grow older. It also helps prevent fat gain, supports aerobic fitness disease, and helps recovery without negatively affecting muscle mass. In addition, walking can be used as a relaxing way of depression, which is beneficial to your physical and mental health. Sharing Health Click on the praise and sharing button on this page to spread the news about safe and natural health control. Get more information from me. Ok, let's talk about it today, please pay attention to me, thank you, goodbye!