Introduction
Cardiovascular diseases, which had been considered to be a specific problem for older persons, have been gradually rejuvenating in recent years. Unhealthful lifestyles such as staying up late at night, being under pressure, sitting long and eating irregularly make more and more young people at risk of cardiovascular disease. Early prevention not only significantly reduces the risk of disease, but also improves the quality of life and avoids the economic and psychological burden of disease. This paper will start with the risk factors for cerebrovascular diseases in the youth centres and will provide operational health guidance for the general population in the context of science-based prevention strategies.
I. Main risk factors for cardiovascular diseases in young groups
Lifestyles are not healthy. Lack of exercise: Most of modern young people work in offices, and prolonged sitting not only slows the blood cycle, but also increases the risk of haematosis. Staying up late and resting irregularly: Sleeping up late breaks human biological clocks, leads to endocrine disorders and reduces the ability to regulate blood pressure and heart rate.
The diet is not reasonable. High-fat, high-salt diet: Long-term ingestion of greasy, processed foods can lead to higher cholesterol and blood resin levels and increase the risk of sclerosis of the anorexia. Overdrinking and smoking: direct damage to vascular walls from alcohol and nicotine causes inflammation and vascular sclerosis.
Stress and emotional management. Young people are under chronic stress under academic, occupational and family stress, which can lead to high blood pressure fluctuations and even induce myocardial infarction or brain failure.
Family genetic factors. If there is a history of cardiovascular diseases in the family, the risk of disease among young people increases accordingly, requiring special attention to prevention.
Early signals of cardiovascular diseases among young people
Frequent headaches or dizziness: may be the result of a lack of brain blood. Tired chest or chest pain: A slight but persistent chest discomfort may be an early symptom of heart failure. Heart arrest and fatigue: If there is a high rate of heart rate or weakness, there is a need to be alert to potential heart disorders. Four limbs are numb or weak: may be a signal of cerebrovascular problems and should be treated in a timely manner.
III. Prevention strategies for cardiovascular diseases in young groups
1. Adapting lifestyles
Keep moving. At least 150 minutes of low-intensity aerobics per week, e.g., walking, swimming, riding. The break is 5-10 minutes per hour to mitigate the blood circulation problems associated with long sittings.
Regularity. High-quality sleep is guaranteed for 7-8 hours each night, avoiding long nights. Establish a fixed schedule to help the body build a stable biological clock.
Stop drinking. Minimizing alcohol intake and smoking cessation are among the most important actions. Tobacco damage to vascular health is irreversible.
2. Optimizing the diet
Low salt, low fat diet. The daily salt intake is controlled at less than 5 grams, with more choice of fresh food and less intake of processed foods. Replace saturated fat (e.g. animal oil) with unsaturated fat (e.g. olive oil).
Increased fibre-rich food. Eating more of all grains, vegetables and fruits, such as oats, green leaves, apples, etc., helps to reduce cholesterol.
Quality protein supplements. Eggs, fish, skinny meat and beans are a good source of protein and enhance heart function.
3. Learning to manage stress
Psychological guidance, when faced with high stress situations, seeks the support of family, friends or counsellors to avoid chronic depression.
Pressure regulation methods learn yoga, meditation, deep breathing, and so on, relax and reduce the negative impact of stress hormones on blood vessels.
4. Periodic medical examinations
Focus on monitoring at three heights (blood pressure, blood resin, blood sugar). Young people are examined at least once a year to monitor changes in blood pressure, blood resin and blood sugar levels, so that early detection and early intervention are achieved.
Focus on weight management. For maintaining a healthy body weight, the BMI should remain between 18.5 and 23.9 and the abdominal perimeter should not exceed 90 cm for males and 85 cm for females.
Learning about first aid
The mastery of CPR can significantly improve rescue success in the event of a heart attack. Understanding the emergency use of first-aid drugs, such as aspirin or nitric glycerine, is particularly important for people with family history.
IV. Practical action: healthy habits among young people
Set health goals. Establish clear health goals, such as the number of steps per day, the frequency of weekly campaigns, etc., to be achieved through digital monitoring.
Use of health tools. Use of smart bracelets or mobile phone health applications to record daily heart rate, pace and sleep conditions to help adjust in a timely manner.
Participation in health activities. Participation in running clubs, yoga courses or riding activities enhances physical qualities and enriches the social circle.
V. Carnation tips
From childhood, there has been a much smaller build-up: the prevention of cardiovascular disease is not a one-time effort, but a long-term health habit. Attention to early signals: In cases of repeated dizziness, chest pain, heart attack, etc., medical attention should be provided as soon as possible to remove potential risks. Action is more important than planning: every human being ‘ s health changes from an early age, even a few more steps a day, are a crucial step towards health.
Concluding remarks
Young people are the future of society, but the trend towards the rejuvenation of cardiovascular diseases is a wake-up call. Through scientific prevention and health management, we can eliminate risks at an early stage and block these diseases. It was to be hoped that every young person would value his or her health and make a difference from today and lay a solid foundation for the future. Health is not only for itself, but also for family and social responsibility.
