Only 20% of Russians adhere to a healthy lifestyle, showed a study of the epidemiology of cardiovascular diseases “ESSE-RF-2”It was held in 4 regions of Russia.
The main fault found in more than half of those surveyed was excessive salt intake.
Excessive salt consumption raises blood pressure, which in the long term can cause death from stroke or myocardial infarction. WHO recommends limiting salt intake to 5-6 grams per day, but according to WHO people around the world to use an average of 9-12 grams per day. Meanwhile, reducing salt intake is considered one of the most cost-effective interventions to help reduce the global annual death rate by 2.5 million cases.
However, for older people, a sharp rejection of salt can be dangerous.
“Sharply restricting salt intake in the elderly often leads to a drop in blood sodium levels. This can lead to hospitalization, unconsciousness, falls, and even sudden death.
Sodium is also necessary for the functioning of the kidneys, nervous system and immunity: its deficiency can cause an increase in proinflammatory cytokines in the blood. In addition, there may be additional compensation in patients with heart failure. Given all this, painstaking work by the doctor and patient is necessary for the elderly not only to stop salting their food, but also to improve nutrition. And it is best to start it from childhood, ”explains socialbites.ca, candidate of medical sciences, deputy director for regional development and federal projects of the OSP Russian Gerontological Research and Clinical Center, Federal State Autonomous Institution of Higher Education of the Russian National Research Medical University. Pirogov Alexander Rozanov of the NI Russian Ministry of Health.
In terms of prevalence, the second factor is insufficient consumption of vegetables and fruits, which is found in 37.5% of the participants, and the third is smoking, which is common in 22.7% of Russians. This is followed by insufficient physical activity (19.6%) and excessive alcohol consumption (4.9%).
“It is believed that a person should eat at least 400 grams of vegetables per day. Optimal – 500 grams or more. Vegetables and fruits can be consumed both fresh and heat-treated. But fresh vegetables should still be preferred, since heat treatment destroys some useful substances, for example, vitamin C, ”Maria Dyuzheva, gastroenterologist and nutritionist in the medical online service SberHealth, tells socialbites.ca.
We must not forget that vegetables are not just cucumber and tomato salad, Dyuzheva adds. The more diverse the vegetable plate, the healthier it is. Therefore, do not forget about zucchini, eggplant, sauerkraut, carrots and beets. Among other products neglected by the Russians, Dyuzheva noted fish and dairy products.
“The optimal amount of fish and seafood for a healthy person should be 2 servings a week, oily fish once a week. For example, herring, mackerel, trout and others. They contain omega-3 fatty acids that reduce the risk of cardiovascular disease. Be sure to include a source of calcium in your diet, which is essential for bone health and prevention of osteoporosis. For example, dairy products.
Consumption of 2-3 servings of dairy products per day is necessary to get enough calcium. A serving of milk is a glass, yogurt – 125 grams, cheese – 30 grams, ”added Dyuzheva.
Another important component of a quality life and health is regular physical activity. Different sports have different effects, so it’s best to combine several activities.
“You need 150 minutes of moderate physical activity per week to maintain good health. There is no perfect sport. It is desirable to combine different types of loads. Strength training has a good effect on the condition of muscles and bones, and aerobic training, which includes walking, running, swimming, dancing, increases endurance and has a positive effect on the cardiovascular system. What kind of sports is needed, a person can decide for himself, depending on what he likes, because physical activity should be a pleasure, so that there is a desire to do them regularly, ”says Dyuzheva.
However, neither salt restriction, a generally healthy diet, nor physical activity can compare to the benefits of quitting smoking. Alexander Rozanov emphasized that giving up this addiction is much more effective than lowering cholesterol or controlling blood pressure.
It’s never too late to quit smoking, even seniors can add another 3.5 years to their lives. And in the case of middle-aged people, we are talking about 10-15 years.
He also noted that addiction can be combated with the help of nicotine replacement therapy. Another option is to switch to electronic tobacco heating systems, which allow you to gradually reduce the level of nicotine consumed.
Anti-smoking programs are implemented in Russia. For example, the federal project “Strengthening public health” made it possible to reduce the proportion of smokers in society from 41% in 2013 to 33% in 2022. Still, being responsible for one’s health is everyone’s business, but it’s important to change. your lifestyle in no hurry.
“The main risk factors for the vast majority of noncommunicable diseases are physical inactivity, unhealthy diet, overweight, smoking and alcohol abuse. But you don’t need to grab all aspects at once. I recommend that you develop an individual recovery plan together with the doctor, ”Rozanov summarized.