New day with health news: Walking this few steps prevents stroke

'People with high blood pressure and risk of stroke often wonder: how many steps should they take to effectively prevent the disease?'. Start your day with health news to see more of this article!

Starting the day with health news, readers can also read more articles: How many minutes of sun exposure is needed to get enough vitamin D?; Eating rice every day, but do you know what happens to your body?; What position helps the body rest perfectly?...

How much walking to reduce the risk of heart disease and stroke?

Many people maintain the habit of walking every day because of its great benefits for health. However, people with high blood pressure and risk of stroke often wonder 'how much walking is effective in preventing disease?'.

Here, cardiologists explain the effects of walking on heart health and answer the above question.

Many people maintain the habit of walking every day because of its great health benefits.

Photo: AI

According to Dr. Ryan K. Kaple, Director of the Structural and Congenital Heart Program at Hackensack University Hospital (USA), walking is a form of exercise that helps strengthen the heart. A strong heart can pump blood more effectively with less effort, helping to reduce pressure on the artery walls and lower blood pressure. A stronger heart makes blood circulation more effective, helping to stabilize blood pressure.

Regular walking also helps your blood vessels function better. Dr. Kaple explains: Regular exercise stimulates the release of nitric oxide, which helps dilate blood vessels, improve blood circulation, and lower blood pressure.

Dr. Hany Demo, a cardiovascular specialist at Swedish Covenant Hospital (USA), added: Walking a lot every day helps the blood vessels become more elastic, reduces systolic blood pressure and reduces the burden on the heart.

Research shows that walking 1,000 more steps a day can reduce the risk of heart disease and stroke by 17%, but the effect peaks at about 10,000 steps a day. Some other studies have also shown that walking about 7,000 steps a day reduces the risk of cardiovascular disease by 25%. The next content of this article will be on the health page on October 30 .

How many minutes of sun exposure is needed to get enough vitamin D?

Sun exposure too late can cause sunburn and increase the risk of skin cancer. Therefore, morning, especially from 7-9 am, is considered the most ideal time to safely synthesize vitamin D.

Many studies show that people with light skin synthesize vitamin D faster than people with dark skin. The reason is that people with light skin have less melanin.

Melanin in the skin absorbs UVB rays, helping to protect the skin from damage but at the same time reducing the ability to synthesize vitamin D.

Morning sun exposure helps the skin create vitamins necessary for the body.

PHOTO: AI

According to research published in The Journal of Clinical Endocrinology & Metabolism , people with fair skin only need 10-15 minutes of sun exposure to their arms, legs, and face, three times a week to maintain optimal vitamin D levels. Meanwhile, people with medium to dark skin tones may need 30-45 minutes under the same sun conditions.

In the elderly, the ability to synthesize vitamin D is reduced by up to 50% compared to young people, due to thinner skin and less 7-dehydrocholesterol. Therefore, they need to expose themselves to the sun for longer or combine vitamin D supplements through food. It is important to note that sun exposure after 9-10 am when strong UVB rays can damage skin cell DNA, increasing the risk of skin cancer. The next content of this article will be on the health page on October 30.

Eat rice every day but do you know what happens to your body?

White rice is often stigmatized because it is heavily milled, losing its bran and fiber. However, nutritionists warn that eliminating rice from your diet could mean you miss out on many healthy nutrients.

Nutritionist Laura Ligos, working in the US, said: Rice can absolutely be part of a healthy diet, as long as we know how to eat it properly.

Here, experts share the benefits of this food and tips for eating rice healthily.

Rice can absolutely be part of a healthy diet, as long as we know how to eat it properly.

Photo: AI

According to Dr. Roxana Ehsani, Department of Human Nutrition, Virginia State University (USA), the body needs carbohydrates to function. The 2020-2025 US Dietary Guidelines recommend that carbs should account for 40-65% of total daily energy.

Both Ehsani and Ligos agree: Rice is a nutrient-dense source of carbs that provides energy for daily activities. They also emphasize that rice is important for hormone production and cognitive function.

Carbs play an essential role in brain function because they are converted into glucose - the main source of energy for neurons. Glucose provides energy for important activities such as nerve signal transmission, neurotransmitter production, memory, attention and decision making. On average, the brain consumes about 120g of glucose per day, equivalent to nearly 20% of the body's total energy. Therefore, adequate and stable carb supplementation in the diet is necessary to maintain brain health and performance. Start your day with health news to see more content of this article!

Source: https://thanhnien.vn/ngay-moi-voi-tin-tuc-suc-khoe-di-bo-chung-nay-buoc-phong-dot-quy-185251029231718793.htm