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!

Start your day with health news; you can also check out these articles: How many minutes of sun exposure are needed to get enough vitamin D?; Do you know what happens to your body even though you eat rice every day?; What posture helps your body rest perfectly?...

How much walking should I do to reduce my risk of heart disease and stroke?

Many people maintain a daily walking habit due to its immense health benefits. However, those with high blood pressure and a risk of stroke often wonder, "How much should I walk to effectively prevent these conditions?"

Next, cardiologists will explain the effects of walking on cardiovascular health and answer the question above.

Many people maintain a daily walking habit because of its immense health benefits.

Photo: AI

According to Dr. Ryan K. Kaple, Director of the Congenital Heart Disease Program at Hackensack University Hospital (USA), walking is a form of exercise that strengthens the heart. A healthy heart can pump blood more efficiently with less effort, reducing pressure on the artery walls and lowering blood pressure. A stronger heart makes blood circulation more efficient, helping to stabilize blood pressure.

Regular walking also helps 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 cardiologist at Swedish Covenant Hospital (USA), adds: Walking more each day helps make blood vessels more elastic, lowers systolic blood pressure, and reduces the burden on the heart.

Studies show that walking an extra 1,000 steps a day can reduce the risk of heart disease and stroke by 17%, but the effect peaks at around 10,000 steps per day. Other studies also indicate that walking around 7,000 steps a day reduces cardiovascular risk by 25%. Further details of this article will be available on the health page on October 30th .

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

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

Many studies show that people with lighter skin synthesize vitamin D faster than people with darker skin. This is because people with lighter skin have less melanin.

Melanin in the skin absorbs UVB rays, helping to protect the skin from damage but also reducing the skin's ability to synthesize vitamin D.

Morning sun exposure helps the skin produce vitamins essential for the body.

PHOTO: AI

According to a study published in The Journal of Clinical Endocrinology & Metabolism , people with fair skin only need 10-15 minutes of sun exposure on their hands, feet, 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 older adults, the ability to synthesize vitamin D decreases by up to 50% compared to younger people, due to thinner skin and lower levels of 7-dehydrocholesterol. Therefore, they need longer sun exposure or should supplement their vitamin D intake through food. It's important to note that sun exposure after 9-10 am should be avoided, as strong UVB rays can damage skin cell DNA, increasing the risk of skin cancer. Further details of this article will be available on the health page on October 30th.

You eat rice every day, but do you know what happens to your body?

White rice is often "stigmatized" because the milling process removes the bran and fiber. However, nutrition experts warn that eliminating rice from your diet will cause you to miss out on many healthy nutrients.

According to nutritionist Laura Ligos, who works in the US: Rice can absolutely be part of a healthy diet, as long as we know how to eat it properly.

Below, experts share the benefits of this food and tips for eating rice in a healthy way.

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 US Dietary Guidelines 2020-2025 recommend that carbs should account for 40-65% of total daily energy intake.

Both experts Ehsani and Ligos agree: Rice is a rich source of carbohydrates, providing energy for daily activities. They also emphasize that rice is crucial for hormone production and cognitive function.

Carbohydrates play a vital role in brain function, as they are metabolized into glucose – the primary energy source for nerve cells. Glucose provides energy for crucial 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 consistent carbohydrate intake in the diet is essential for maintaining brain health and performance. Start your day with health news to read more in this article!

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