In our daily lives, thrombus issues are becoming increasingly common, especially among the elderly. Many seemingly healthy seniors suddenly encounter severe health crises due to thrombus problems. Thrombus can lead to serious illnesses such as heart attacks and strokes, and may even pose a life-threatening risk. However, in the face of this serious health challenge, we are not without solutions. Scientific research and clinical practice have shown that adhering to “2 Do and 2 Eat” can effectively reduce the risk of thrombus formation. This article will detail this method to help you and your family stay away from thrombus hazards and protect your health.
Persisting with “2 Do” daily — Action is key to prevention
1. Engage in moderate exercise every day
Exercise is an effective means to prevent thrombus formation. Regular physical activity can improve blood circulation and reduce the risk of thrombus. Studies indicate that elderly individuals who lack exercise have poorer blood fluidity and are more likely to form thrombus. It is recommended that seniors engage in at least 30 minutes of moderate-intensity exercise daily, such as walking, cycling, or doing gymnastics, which can help improve blood circulation and reduce thrombus formation.
Types of exercise: Choose low-impact and sustainable activities, such as brisk walking, swimming, or yoga, which not only promote blood circulation but also strengthen overall muscles and maintain body flexibility.
Exercise frequency: At least five days a week, with each session lasting 30 minutes. If possible, exercise time can be divided into two sessions to avoid excessive fatigue.
2. Regular health check-ups
Regular health examinations can help early detection of potential thrombus risk factors, such as high blood pressure, high blood sugar, and high cholesterol. Timely checks and treatment of these underlying conditions can effectively lower the incidence of thrombus.
Check-up content: Seniors should pay attention to indicators such as blood pressure, blood sugar, and blood lipids, and undergo regular vascular ultrasound examinations to assess vascular health.
Check-up frequency: It is recommended to have a comprehensive check-up at least once a year, and adjust the frequency and items of the check-up according to personal health conditions and doctor recommendations.
Persisting with “2 Eat” daily — Diet control is crucial
1. Consume foods rich in Omega-3
Omega-3 fatty acids have anti-inflammatory and anti-thrombus effects, which help improve blood fluidity and reduce the formation of thrombus. Research has found that Omega-3 can effectively reduce the risk of thrombus formation and improve cardiovascular health.
Recommended foods: Deep-sea fish (such as salmon and tuna), flaxseeds, and walnuts are foods rich in Omega-3 that should frequently appear in the diet.
Intake suggestion: Consume deep-sea fish at least twice a week, or daily intake of an appropriate amount of flaxseeds and walnuts to ensure sufficient Omega-3 intake.
2. Eat foods high in fiber
Fiber helps lower cholesterol levels and improve blood viscosity, thereby reducing the risk of thrombus formation. Studies indicate that fiber-rich foods can effectively prevent arteriosclerosis and thrombus formation.
Recommended foods: Whole grains, legumes, vegetables, and fruits are all good sources of fiber. Foods like oats, black beans, carrots, and apples are particularly helpful in increasing fiber intake.
Intake suggestion: Ensure adequate consumption of whole grains, legumes, and vegetables daily, increasing dietary fiber intake, with at least one fiber-rich food included in each meal.
