Cómo prevenir enfermedades cardiovasculares y degenerativas

How to prevent cardiovascular and degenerative diseases

You already know that I am very concerned about health and everything related to general well-being, so I am always investigating and discovering information about it that I like to share with you. I always say it, sharing is living!

Precisely today I want to talk to you about cardiovascular and degenerative diseases, since I receive many questions on my TikTok channel and here, I can give a deeper answer and get involved a little more.

We talk about diseases that affect the heart and brain. Coronary heart disease , heart failure , high blood pressure , aortic aneurysm or cardiac arrhythmias are some examples of cardiovascular diseases. On the other hand, when I mention degenerative diseases, I mean Alzheimer's , Parkinson's , multiple sclerosis , arthritis or osteoporosis .

Now we will analyze them in more detail, but I can tell you in advance that, with good prevention, we can maintain good health and improve our quality of life.

What are cardiovascular and degenerative diseases?

Cardiovascular diseases include diseases of the heart and circulatory system, such as:

  • the hypertension
  • coronary disease
  • myocardial infarction
  • the stroke

All of them, caused by a combination of factors such as age, lifestyle, genetics, and cholesterol and blood pressure levels.

Degenerative diseases , on the other hand, include diseases that affect the brain and cognitive capacity, such as the ones we have mentioned:

  • Alzheimer's disease
  • dementia

Again, depending on each case, there is not a single cause, but rather a combination of factors including age, genetics, and lifestyle.

We must take it seriously because they are one of the leading causes of death worldwide. But I don't like to be terrifying or make senseless alarms. Fortunately, there are many things that can be done to delay or avoid (as far as possible) its appearance.

So here I bring you 10 tips to help you prevent them and enjoy a much healthier lifestyle.

10 tips to prevent cardiovascular and degenerative diseases

  • Healthy nutrition

Try to maintain a balanced diet that includes fruits, vegetables, lean proteins and healthy fats, because you will increase the chances of preventing these types of diseases. Of course, avoid excess salt, sugar, and saturated fat.

  • regular exercise

Regular exercise is essential to keep your body and mind fit. It is generally recommended to get at least 30 minutes of moderate to vigorous aerobic exercise, at least 5 days a week. I like to alternate indoor training sessions with outdoor exercise; It makes me less heavy and I enjoy it much more.

  • Maintain a balanced weight

Being overweight and obese increases the risk of suffering from all kinds of diseases, so I recommend that you work and strive to maintain a reasonable weight through the combination of a balanced diet and exercise.

  • Stop smoking!

Yes, you have a deep-rooted vice and it is almost impossible for you to leave it. But it is that smoking is one of the most common causes of cardiovascular diseases. If you smoke, quitting is one of the best steps you can take to protect your heart and brain.

  • Control blood pressure

High blood pressure is an important risk factor when dealing with these diseases. You can control it with exercise, a good diet, a lot of relaxation and, if necessary, some medication prescribed by your doctor.

  • Don't forget about cholesterol

High cholesterol is also another major cardiovascular risk factor. Again, a balanced diet and staying active will undoubtedly help you control cholesterol levels. It's not ideal, but if necessary, you can also be prescribed medication to control it.

  • Controls blood sugar levels

Diabetes is an important risk factor that you can minimize by putting aside all kinds of industrial pastries and ultra-processed foods, and reducing sugar, which is terrible.

  • Maintain an active lifestyle and reduce stress

An active lifestyle and stress reduction can help prevent cardiovascular disease and improve overall health. I am aware that it is very easy to say it and then the day eats up between work, family obligations, keeping fit... For what it's worth, meditating works a lot for me. But 5 or 10 minutes, no more. You stop for a bit, go to a quiet place, sit down and take a few deep breaths. Give it a try and let me know how it goes!

  • get enough sleep

People always talk about sleeping 8 hours a day, but there are people who can't stay in bed for more than 6 or 7. Whatever your case, the important thing is that you sleep as much as you need. Among other benefits, you will maintain a good hormonal balance and improve your memory and ability to concentrate.

  • Take care of your mental health

In recent months we see this topic everywhere: celebrities talking about their battles against depression, many young people with anxiety, more and more ads on TV selling sleeping pills... I find it worrying, really. Today it is more important than ever to practice relaxation and meditation techniques, spend quality time with friends and family, and seek professional help if you need it.

If you follow me on social networks, you will have seen that I always speak from my experience. A few years ago, I went through a rather unpleasant episode of anxiety : the studies, different personal situations and that I ate badly, did not help anything, precisely.

That's when I started to get interested in alternatives to coffee , which made me crazy and in the end made me feel terrible. I discovered the world of infusions, which is milk, I really tell you, and I got to matcha tea . Thanks to this Japanese tea , I managed to get rid of energy drinks (which are super bad for health), I gained clean energy, improved my ability to concentrate and I felt very well.

Also, I am not making this up, some studies have suggested that matcha tea has positive effects in the prevention of cardiovascular and degenerative diseases .

So I encourage you, without any doubt, to start taking care of yourself seriously and include matcha tea in your diet. You will notice the difference.

Life is two days and we are not here to waste them feeling bad!

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