A disease of the cardiovascular system can primarily be prevented by minimising the risk factors that can cause a disease. In the case of a disease of the cardiovascular system this means: Regular physical exercise increases and/or maintains the performance of your heart.
Whether you walk, swim or cycle does not really matter. But it is important to discuss the type of activity beforehand with your family doctor. Relaxed handling of job challenges and private problems by correctly assessing the daily programme and work schedule can help to ensure that personal problems do not arise at all.
Abstain from smoking, so your life expectancy can noticeably improve. Within 2 years you can thus lower the risk of cardiovascular disease to that of a non-smoker.
Eat a varied diet rich in vitamins and avoid high-fat foods.
Vegetables, potatoes and fruit are healthier than too much meat. If at all, eat lean meat, fish and poultry instead of fatty meat and sausages. In addition, abstaining from too much salt and sweets can help prevent diseases. Healthy nutrition can help not only to reduce weight but also lower blood pressure.
High blood pressure is a risk factor. Regular physical activity, a healthy lifestyle and abstaining from smoking are effective measures in preventive health care. In the case of a hereditary predisposition for high blood pressure, this should be checked regularly even in younger years.
Incorrect nutrition, lack of exercise and hereditary predisposition are the principal risk factors for high lipid levels in the blood. They promote calcification of coronary arteries, the so-called coronary vessels, and consequently coronary heart disease as well.
Restriction of coffee and alcohol consumption is recommended, because it can also increase the risk of cardiovascular disease.
The lifestyle is of great significance in keeping your joints healthy. Abstaining from smoking is recommended, because it reduces the oxygen supply in general as well as the oxygen supply to the cartilage and articular capsule. A balanced diet with wholegrain products and plenty of fresh fruit and vegetables has beneficial effects.
Vitamins C and E, as well as selenium, constitute a good supplement to fight free radicals. Calcium and vitamin D are crucial for strengthening bones. Furthermore, special supplements containing glucosamine can contribute to keeping joints healthy.
Joint complaints and attrition occur more often in overweight than in normal-weight people. When the bodyweight is too high, the joints are worn out more quickly due to the extra strain than in normal-weight people.
So excess weight promotes the development of arthrosis, and puts strain on joints in cases of pre-existing joint trouble. Weight reduction is recommended first and foremost here. Losing weight and/or maintaining normal weight is an excellent joint protection.
Energy requirement decreases noticeably with advancing age, and therefore weight reduction and/or maintaining normal weight is possible only by eating less and/or moving more.
Sports may help in reducing body weight
Sports practised in the wrong way, however, represents a risk factor for joint complaints. If you are not trained and would like to become fit, you should seek medical advice.
Taking care of joints
It is important to protect the joints from heavy and one-sided strain. This applies to joints that are damaged already but it is also a preventive measure. Any pain should be avoided.
In daily routine there are many possibilities contributing to the protection of joints:
Conclusion: Avoid at all costs anything that causes strain or even pain!