Many ailments seen in middle-aged and older men, such as persistent stiff shoulders, cold hands and feet, difficulty concentrating, and erectile dysfunction (ED), may be related to decreased blood flow due to aging of blood vessels. Blood plays a vital role in delivering oxygen and nutrients to cells throughout the body, and the state of blood flow is essential for maintaining good health
This article explains the mechanisms of age-related changes in blood vessels and blood flow, lifestyle habits for maintaining vascular health, and the potential of regenerative medicine
table of contents
Is vascular age not the same as actual age? The mechanism of arteriosclerosis and decreased blood flow
Blood vessels deliver oxygen and nutrients to cells throughout the body via the blood. However, with age, blood vessels not only lose elasticity and harden, but it is also believed that the density of blood vessels themselves decreases in various organs
On the other hand, the rate of vascular aging varies from person to person and does not necessarily correspond to chronological age. Deeply involved in vascular aging is the aging of "vascular endothelial cells," which line the innermost layer of blood vessels. When vascular endothelial cells age, abnormalities occur in the cellular energy metabolism, and it is thought that the ability to create new blood vessels (angiogenesis) decreases. As a result, blood flow throughout the body becomes sluggish, and oxygen and nutrients do not reach the body sufficiently, which can lead to various health problems
Lifestyle habits to improve blood flow and maintain vascular health
To maintain blood flow and keep your blood vessels healthy, it's important to review your daily lifestyle habits
no smoking
One of the most important steps in maintaining vascular health is quitting smoking. Smoking damages blood vessels regardless of age or gender and is a major risk factor for arteriosclerotic diseases. Even if you don't smoke yourself, it's important to avoid the effects of secondhand smoke
If you are currently smoking and find it difficult to quit on your own, it is recommended that you seek treatment at a smoking cessation clinic or similar facility using smoking cessation aids
Drinking
It is important to drink alcohol in moderation and avoid excessive drinking. As a guideline for preventing arteriosclerosis, the recommended daily intake of pure alcohol is up to 40g for men and up to 20g for women
The following is a guideline for the amount of pure alcohol (20g) consumed by women. Please use this as a reference when reviewing your daily alcohol consumption
| kinds | Alcohol content | Recommended amount |
|---|---|---|
| Japanese sake | 15% | 180ml |
| Beer | 5% | 500ml |
| Shochu | 25% | 110ml |
| wine | 14% | 180ml |
| Whiskey | 43% | 60ml |
| Canned Chu-Hi | 5% | 500ml |
For men, the guideline is approximately twice the amount mentioned above
Measures to combat obesity and metabolic syndrome
The accumulation of visceral fat is one of the factors that accelerate vascular aging. Maintaining a healthy weight and waist circumference is important, but rapid dieting can lead to rebound weight gain
Rather than trying to lose weight drastically in a short period, it is recommended to take a more sustainable approach, such as aiming for a reduction of 3% or more from your current weight or waist circumference over 3 to 6 months
meal
To maintain vascular health, avoiding overeating is fundamental. Furthermore, reducing meat consumption and increasing fish intake is recommended. Fish oil, especially that found in oily fish, is thought to have a positive effect on blood vessels. On the other hand, excessive intake of trans fats and cholesterol, found in margarine and other products, should be avoided
Furthermore, a diet that actively incorporates unrefined grains such as brown rice, vegetables including green and yellow vegetables, seaweed, soybeans and soy products, and nuts, while keeping salt intake low, is recommended
motion
Regular aerobic exercise is considered effective in promoting blood flow and maintaining vascular health. Aerobic exercise includes activities that utilize oxygen, such as walking, light jogging, swimming, and cycling
Ideally, you should engage in moderate-intensity aerobic exercise that makes you slightly breathless for a total of 30 minutes or more per day, at least three times a week (daily if possible). Even if you are busy, it is recommended to aim for at least 150 minutes per week and continue to work towards this goal
Source:Ministry of Health, Labour and Welfare | Alcohol Consumption (for Men)
Vascular health and regenerative medicine
While improving lifestyle habits is important for maintaining vascular health, regenerative medicine has recently attracted attention as a new treatment approach for cases where blood flow declines. In 2022, the "complete autologous angiogenesis therapy" developed by Tokyo Medical University Hospital was approved as advanced medical treatment
In this treatment, cells taken from the patient's own bone marrow are cultured in the patient's own blood and injected into the muscles of the lower limbs where blood flow is poor and there is a risk of necrosis. The treatment aims to improve blood flow by promoting angiogenesis
Because it uses the patient's own cells and blood, it does not use cells from other people or animal-derived components, and is characterized by a low risk of rejection. Research and clinical application are progressing for this vascular regeneration therapy that utilizes the self-repair function of cells
For more detailed information on regenerative medicine, please see the following article
summary
Vascular aging progresses without noticeable symptoms and can increase the risk of arteriosclerosis and various cardiovascular diseases in the future. It is important not to ignore discomforts such as stiff shoulders, cold hands and feet, and fatigue by simply attributing them to age, but to review your lifestyle and consult a specialist as needed
Maintaining a balanced diet, including quitting smoking and getting moderate exercise, contributes to maintaining healthy blood flow and blood vessels. Furthermore, research into new treatments, including regenerative medicine, is progressing, and further developments are expected