Eleven golden rules for fatty liver exercise, comprehensive management of coronary heart disease, and stroke prevention.

A 2009 study published in the 《Journal of Hepatology》 indicated that just 10 minutes of exercise daily can ensure the liver functions at its best. Of course, exercise benefits all organs of the body, not just the liver; the heart, lungs, digestive system, and urinary system also benefit from daily exercise.

Recommendation: A brisk 30-minute walk or a 15-minute jog daily is an excellent form of exercise, especially for patients with fatty liver disease, as it is the fastest way to recover.

Drug-Free Treatments for Coronary Heart Disease

1) Exercise Therapy: Exercise therapy, also known as physical therapy or medical sports, refers to a natural therapy that uses physical activity to prevent and treat diseases. It is a type of medical physical exercise for people with illnesses. It involves prescribed physical movements or traditional fitness methods based on the nature of the disease to promote early healing and restore normal bodily functions. There are many types of physical therapy, mainly including medical gymnastics (such as cardio exercises, Baduanjin, Tai Chi, Wuqinxi, etc.), fitness exercises (such as walking, jogging, mountain climbing, stair climbing, swimming, cycling, etc.), and equipment exercises. The first two categories are suitable for patients with coronary heart disease. Domestic and international observational studies have shown that physical exercise can improve the function of the cardiovascular system, thus benefiting the prevention and treatment of coronary heart disease. Recent studies have confirmed that low physical activity and lack of exercise are related to the occurrence of coronary heart disease. Therefore, appropriate physical exercise is very beneficial to the rehabilitation of patients with coronary heart disease. These benefits are mainly manifested in the following six aspects:

① Physical exercise can dilate coronary blood vessels, promote the formation of collateral circulation, improve myocardial blood supply, and increase cardiac pumping function.

② Physical exercise can lower blood triglyceride and low-density lipoprotein cholesterol levels, and increase high-density lipoprotein cholesterol levels, thereby preventing the formation of atherosclerosis and its secondary coronary heart disease, and playing an important role in preventing thrombosis and myocardial infarction.

③ Physical exercise is an important measure for weight loss. Many patients with coronary heart disease are obese, and obese individuals are 62% more likely to die from cardiovascular disease than those of normal weight.

④ Physical exercise can improve skeletal muscle metabolism, reduce energy demand during exercise, thereby reducing the burden on the heart and increasing cardiac reserve.

⑤ Physical exercise is an effective auxiliary method for preventing and treating hypertension. Hypertension is a risk factor for coronary heart disease.

⑥ Physical exercise can relax emotions and increase the enjoyment of life for patients, which is beneficial to their physical and mental health. When exercising, patients with coronary heart disease should not engage in excessive intensity and should choose the appropriate type of exercise according to their age and condition. When starting exercise, they should choose slower activities such as walking and jogging. These are low-intensity exercises, also known as "aerobic exercise" in medicine. Sustained aerobic exercise can increase the oxygen supply to the myocardium, thereby improving heart and lung function.

2) Dietary Therapy: Patients with coronary heart disease should eat a "simple and light diet." Staple foods should include whole grains, and side dishes should include vegetables, fruits, beans, and vegetable oils. Regular consumption of these foods leads to lower levels of cholesterol and triglycerides in the blood plasma, resulting in a lower average incidence of atherosclerosis and coronary heart disease. Staple foods suitable for coronary heart disease patients include corn, oats, buckwheat, soybeans, sweet potatoes, mung beans, and peanuts. Modern medical research shows that people who skip breakfast have 33% higher levels of cholesterol and triglycerides in their blood than those who eat breakfast, even higher than those who eat a high-fat breakfast. These individuals are more prone to gallstones and cholecystitis. Coronary heart disease patients should especially eat breakfast regularly, as blood viscosity is already higher in the morning, and skipping breakfast will further increase this, raising the risk of heart disease and ischemic stroke. This risk decreases after breakfast because the amount of substances that promote thrombosis in the blood is relatively reduced, and blood viscosity decreases.

3) Medicinal Diet Therapy: Medicinal Porridges: Ginseng Porridge / Spinach Porridge / Yam Porridge / Kudzu Root and Job's Tears Porridge / Cornmeal Porridge / Kelp Porridge / Lemon and Cornmeal Porridge / Garlic Porridge / Salvia Miltiorrhiza Porridge / Kudzu Root Powder Porridge / Hawthorn Porridge / Lotus Seed Porridge / Black Fungus Porridge / Soy Milk Porridge / Flavored Porridge / Peach Kernel Porridge / Tremella and Red Date Porridge / Honeysuckle and Chrysanthemum Porridge / Mung Bean Porridge / Goji Berry Porridge / Motherwort Juice Porridge / Carrot and Jellyfish Porridge / Astragalus Porridge / Lily and Polygonatum Porridge / Immortal Porridge; Medicinal Soups Ginseng and Tremella Soup / Celery and Red Date Soup / Seaweed and Soybean Soup / Heart-Strengthening Soup / Heart-Nourishing Fish Soup / Panax Notoginseng and Beef Soup / Snow Red Soup / Yellow Croaker and Sea Cucumber Soup / Scallion, Ginger, and Cucumber Soup / Motherwort and Bean Soup / Astragalus and Cinnamon Twig Egg Soup / Hot and Sour Soup / Sesame, Goji Berry, and Chrysanthemum Soup / Polygonatum, Kudzu Root, and Lean Pork Soup / Carp, Hawthorn, and Egg Soup / Polygonatum, Cinnamon Twig, and Lean Pork Soup / Water Bamboo and Scallion Soup / Angelica and Mutton Soup / Double Fungus Soup / Double Mushroom and Bamboo Fungus Soup / Ginkgo Leaf, Red Date, and Shiitake Mushroom Soup / Red Date and Shiitake Mushroom Soup / Straw Mushroom and Tofu Soup / Rabbit Meat and Winter Melon Soup / Fragrant Poria Cocos Soup / Medicinal Teas / Red Ginger Tea / Salvia Miltiorrhiza Drink / Chrysanthemum and Sophora Green Tea Drink / Panax Notoginseng Flower Tea / Sophora Flower and Hawthorn Tea / Hawthorn and Lotus Leaf Tea / Goji Berry and Ophiopogon Tea / Banana Tea / Three Roots Tea / Heart-Nourishing Tea / Polygonum Multiflorum and Achyranthes Tea / Ginkgo Leaf Tea / Ginkgo Chrysanthemum, Hawthorn, and Honey Tea / Peanut and Whole Herb Tea / Mulberry Taxillus Tea / Hawthorn and Astragalus Tea / Double Leaf Tea / Fat-Reducing and Fitness Drink Medicated Wine Recipes: Eucommia and Salvia miltiorrhiza Wine / Corydalis, Cinnamon Twig, and Hawthorn Wine / Ganoderma and Salvia miltiorrhiza Wine / Coronary Heart Disease Activating Wine / Salvia miltiorrhiza Wine / Sudanese Medicated Wine

Drug-Free Treatment for Stroke

1) Stabilizing Blood Pressure: A Key Factor in Controlling Cerebral Hemorrhage. According to the American Heart Association, hypertension is the largest independent, modifiable risk factor for stroke. If blood pressure can be well controlled at an ideal level, the incidence rate will be greatly reduced. Many people know that high blood pressure is the worst, but in fact, low and unstable blood pressure is also a major concern! Unstable blood pressure is like a time bomb buried in the body; clinically, there are countless cases of stroke caused by unauthorized discontinuation of antihypertensive medication.

2) Regulating Emotions: Maintaining an Optimistic Mood. Among the various factors that induce blood pressure fluctuations, emotions are a very important one. Therefore, we should try to maintain an optimistic mood, reduce worries, and avoid excessive joy or sorrow. 3) Quit smoking and drinking: Protect blood vessels and control risk factors. Both smoking and drinking alcohol cause stress-related changes in blood vessels, inducing increased heart rate and blood pressure, and exacerbating arteriosclerosis. These are all risk factors that can lead to cerebral hemorrhage.

4) Choose your diet carefully: Avoid overly salty, sweet, and oily foods. Older adults should pay attention to a low-fat, low-salt, and low-sugar diet, eat less animal organs, and more vegetables, fruits, and soy products, along with appropriate amounts of lean meat, fish, and eggs.

5) Avoid overexertion: Young people should pay special attention to this. Increasing clinical observations have found that excessive fatigue, whether from physical or mental labor, can induce cerebral hemorrhage. The incidence of stroke among young people is also increasing, so it is crucial to avoid overexertion. No matter how important work is, it is not more important than a healthy body!

6) Prevent constipation: Too many tragedies occur while using the toilet. A significant number of stroke patients experience sudden onset of the disease while defecating, and they often suffer from varying degrees of constipation. Constipation and straining during bowel movements increase abdominal pressure, leading to a rise in blood pressure and intracranial pressure. This significantly increases the risk of stroke due to the rupture of fragile blood vessels in the elderly. Therefore, constipation is extremely detrimental to older adults. Eating plenty of fiber-rich foods such as celery, leeks, and fruits can help prevent constipation.

7) Avoid squatting: Higher blood pressure and increased risk of stroke. Even without constipation, it's best to use a sitting toilet rather than a squatting toilet. While squatting makes defecation easier, it causes severe flexion of blood vessels in the lower limbs. Combined with breath-holding, this raises blood pressure and can trigger a stroke. It's recommended that middle-aged and elderly individuals use a small stool under their feet when using a sitting toilet; this is both beneficial and safer.

8) Prevent falls: Fragile blood vessels cannot withstand impact. Many elderly people have varying degrees of cerebral arteriosclerosis, making their blood vessel walls more fragile. Therefore, even a minor fall can potentially cause a rupture of intracranial blood vessels. 9) Use your left hand: Activate your right brain. Medical research shows that cerebral hemorrhage is most likely to occur in the relatively fragile right brain. Therefore, appropriately exercising the right brain is crucial for preventing cerebral hemorrhage. The best way to do this is to consciously use your left hand more often in daily life.

10) Drink enough water: Keep your blood hydrated. Maintaining adequate fluid intake is important for older adults to dilute the blood and maintain blood volume, which is beneficial for stroke prevention.

11) Adapt to cold: Prevent severe vasoconstriction. Cold weather causes vasoconstriction and spasms, leading to increased blood pressure. Therefore, lower temperatures are a direct trigger for stroke. For this reason, we should consciously adapt to colder temperatures by engaging in outdoor physical activities such as jogging or walking around 3 pm.