Blood clots are a hidden threat that can cause serious health problems, including strokes, heart attacks, and even sudden death. Shockingly, 99 percent of blood clots form without any noticeable symptoms. Understanding how to protect yourself from this invisible danger is crucial. You need to focus on one key principle: movement.
The silent killer behind blocked blood vessels
Why do blood vessels become blocked? The common culprit is blood clots, which act like plugs that obstruct blood flow to various parts of the body. When blood clots form in the brain, they lead to strokes. In the coronary arteries, they cause heart attacks. If a clot travels to the lungs, it results in a pulmonary embolism. These conditions can strike at any age and are often fatal if not treated immediately.
Alarmingly, over 80 percent of sudden heart attacks and strokes are linked to arterial blood clots. Yet most blood clots form without any warning signs — even routine tests like blood pressure checks and electrocardiograms can miss them.
Types of blood clots: Arterial and venous
Blood clot-related conditions fall into two categories: arterial clots and venous clots. Both are serious, but arterial clots are more common, while venous clots are often overlooked despite their dangerous potential.
1. Arterial clots: The root of heart attacks and strokes
Arterial clots are the leading cause of heart attacks and strokes. The rising incidence of coronary artery disease is particularly concerning, with heart attacks leading to high rates of disability, recurrence, and death.
2. Venous clots: The invisible threat
Venous clots, though less well-known, are no less dangerous. They are often called the “silent killers” because most develop without any symptoms. Slow blood flow, damage to vein walls, and abnormal blood clotting are key contributors. Those at risk include people with varicose veins, infections, high blood pressure, diabetes, and those who sit or stand for long periods, such as office workers and pregnant women.
In mild cases, venous clots may cause redness, swelling, and pain. However, severe cases can lead to deep vein inflammation, skin discoloration, and even gangrene, which may require amputation. The result can be fatal if a venous clot blocks a pulmonary artery.
One simple rule to avoid blood clots: Move
Sitting for more than four hours increases the risk of venous clots. The best prevention? Keep moving.
Prolonged sitting: A major cause of blood clots
Developing the mindset that prolonged sitting increases the risk of blood clots is key to prevention. Long flights and sitting at a computer for hours are primary triggers, so much so that experts have coined the term “electronic thrombosis” to describe the condition. Sitting for over 90 minutes can reduce blood flow around the knees by 50 percent, significantly increasing the risk of clots.
To counter this, take a short break every hour to stretch your legs, walk around, and do light exercises like ankle rotations or calf stretches.
Walking: A full-body defense against blood clots
Walking is one of the best and simplest forms of exercise. It boosts circulation, improves heart and lung function, and prevents blood clots by keeping blood flowing smoothly.
The ‘3-5-7’ rule for walking to prevent clots
To get the most benefit from walking, follow the “3-5-7” rule:
- Walk at least 3,000 meters (about 1.8 miles) every day for 30 minutes.
- Exercise five days a week or more.
- After exercising, your heart rate plus your age should equal 170. For example, a 50-year-old should aim for a post-exercise heart rate of 120. (If you have health concerns, you can adjust this goal accordingly, but aim to avoid exceeding 150 beats per minute.)
If this sounds complicated, simply remember: walking briskly for 30 minutes daily until you feel warm or lightly sweat is enough to protect your health.
Translated by Eva
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