Trabajadores sedentarios: cómo la pantalla afecta tus arterias

Product: Popular Science China

Author: Maibo

Producer: Guangdong Provincial Association for Science and Technology

Title: Sedentary Workers: How the Screen Affects Your Arteries

Profile: Sedentary lifestyles and irregular habits increase the risk of plaques in the carotid arteries. Regular check-ups are required.

"Modify the plan until dawn to meet the deadline" "Sitting all day, suddenly I feel dizzy" "Coffee with takeaway food while I work overtime, I always feel low on energy"... These situations are all too familiar for those over 35 who spend long hours in front of a computer. However, you may not have realized that these daily habits of "sitting for too long, staying up late, and working non-stop" are causing the carotid arteries to silently "develop bumps," medically known as carotid artery plaques, gradually focusing on you.

"People who spend a lot of time sitting at work with irregular sleep habits are a hidden high-risk group for the formation of carotid artery plaques. After the age of 35, metabolism declines, making the risk even more significant," says Dr. Fan Hongxing, lead expert and director of the Carotid Plaque Diagnosis and Treatment Center at Guangzhou Red Cross Hospital. The carotid artery is the main pathway for blood supply to the brain. Plaques are essentially atherosclerotic lesions caused by lipid deposits in the vessel walls, and in the early stages, they present no symptoms. However, once they rupture and detach, they can lead to cerebral ischemia or stroke. "Early detection and intervention are crucial."

The reasons why the "sedentary overtime crowd" is easily targeted by plaques include the following points: 1. Lack of exercise: Long periods of sitting lead to poor blood circulation and accumulation of toxins and metabolic waste, causing skin plaques. 2. High stress: Overtime workers often face significant job stress, which affects the endocrine system and worsens skin conditions, leading to plaques. 3. Irregular diet: During overtime, eating habits are often neglected, with preferences for fast food or processed food, lacking nutritional balance, possibly causing a lack of necessary vitamins and minerals for the skin and increasing plaque risk. 4. Staying up late: Prolonged late nights damage skin repair mechanisms and affect blood circulation, making the skin more prone to issues. 5. Insufficient water intake: Sitting for long periods often leads to forgetting to drink water, causing dehydration and resulting in dry skin and plaques. Overall, sedentary overtime workers are more likely to experience skin problems and develop plaques due to lifestyle and work environment influences. Therefore, maintaining appropriate exercise, a balanced diet, and good sleep habits is very important.

"The formation of plaques in the carotid arteries is the result of long-term interaction of multiple factors, not a single cause. The work and lifestyle habits of sedentary individuals align precisely with the three key mechanisms involved in plaque formation," Fan Hongxing stated.

Prolonged inactivity while sitting causes abnormalities in blood flow and accelerates lipid accumulation.

Single sessions of sitting for more than 4 to 6 hours reduce blood flow velocity and lower the shear stress on the walls of the carotid artery, facilitating the deposition of low-density lipoprotein cholesterol in the intima of the arteries, forming the early stages of plaques, known as lipid streaks. After the age of 35, lipid metabolism capacity declines, further accelerating plaque progression.

Lack of sleep causes metabolic disorders and exacerbates vascular damage.

Staying up late disrupts circadian rhythms; on one hand, it causes fluctuations in blood pressure that stimulate vascular endothelium, and on the other hand, it inhibits the activity of enzymes involved in lipoprotein metabolism, accelerating lipid accumulation. Coupled with a high-sugar and high-fat diet, this creates a vicious cycle of "metabolic disorder - vascular damage."

Prolonged exposure to stress can induce vascular inflammation.

Work-related stress keeps the body in a state of alert, raising stress hormone levels that elevate blood pressure, activate inflammatory pathways, and increase endothelial permeability, creating favorable conditions for lipid adhesion. Chronic inflammation is the central factor driving plaque progression.

Signals that carotid arteries might have "bumps" include the following: 1. Neck pain or discomfort: You may feel a sense of pressure or pain in the neck, possibly related to an aneurysm or arteriosclerosis. 2. Headaches: Unexplained headaches may sometimes relate to problems with the carotid arteries. 3. Changes in vision: Blurriness or double vision may occur due to insufficient blood supply. 4. Weakness or numbness: Weakness or numbness on one side of the body may be caused by obstructed blood flow. 5. Dizziness or lightheadedness: Insufficient blood flow may cause dizziness, especially when quickly moving the head. If any of these symptoms occur, it is recommended to seek medical examination timely.

Most patients with carotid artery plaques do not show specific symptoms in the early stages, which is the main reason they are called "silent killers." However, when plaques progress to a certain degree or enter an unstable state, the body shows typical warning signals that need to be recognized in time.

1. Numbness and weakness in the extremities: Symptoms associated with a transient ischemic attack (TIA) manifest as sudden loss of sensitivity or weakness on one side of the body, difficulty speaking, or sudden occurrences of blurred vision and temporary darkness in the visual field. These symptoms usually last from a few minutes to several hours and resolve on their own. Generally, these symptoms are caused by the rupture of a thrombus on the surface of a plaque, blocking small blood vessels in the brain, serving as a "precaution" for a stroke. If these symptoms appear, it is crucial to seek medical attention immediately within 24 hours.

2. Dizziness and frequent yawning: Symptoms of chronic insufficiency of blood supply to the brain manifest as persistent dizziness, drowsiness, decreased memory, and lack of concentration. Some patients also experience sleep disorders. These are manifestations of chronic blood insufficiency in the brain caused by stenosis of the carotid arteries. If these symptoms persist for more than a month, it is necessary to rule out lesions in the carotid arteries.

3. Discomfort and tension in the neck: Local symptoms related to carotid arteries include swelling discomfort or palpable pulsatile lumps on the side of the neck, indicating that plaques may have caused significant lumen narrowing.

Fan Hongxing suggests that individuals in the workplace meeting any of the following conditions should undergo a carotid ultrasound once a year: More than 40 years old. Daily average sedentary time equals or exceeds 4 hours. More than 3 hours of overtime per week or more than 4 all-nighters per month. Have chronic "three highs" diseases; have a history of smoking or a family history of cardiovascular diseases. This examination is non-invasive and can clearly assess the size, nature, and degree of stenosis of the plaques.

How to care for carotid arteries if spending long hours sitting?"Preventing plaques doesn’t have to be complicated, the key is to integrate protection into daily routines." In a work context, Fan Hongxing offers four recommendations: 1. Break the sedentary state at regular intervals: adopt the model of "1 hour of work + 5 minutes of activity." You can set alarms on your phone or use office software to remind you to stand up and do simple physical activities, such as standing against the wall, neck and shoulder stretches, marching in place, or walking around the work area. This promotes venous return in the lower limbs and overall blood circulation, reducing the risk of lipid accumulation.

2. Optimize schedule and sleep quality: Avoid "ineffective stay-ups," prioritizing completion of essential tasks during regular working hours; if necessary to work overtime, the " segmented rest method" (resting 10 minutes every 2 hours) can be used to reduce the length of continuous late nights and keep circadian rhythms stable.

3. Scientifically adjust diet structure: reduce the intake of takeout food and processed foods high in sugar, fats, and salt, opting for steamed or poached meals; during office breaks, exchange high-sugar snacks for nuts and fresh fruits and vegetables to provide unsaturated fatty acids and dietary fiber; drink between 1500 and 2000 milliliters of water per day, avoiding excessive coffee consumption (maximum 2 cups daily) and sugary drinks.

4. Regular examinations, early intervention for peace of mind: It is recommended that individuals over 40 years old undergo carotid ultrasounds once a year. If plaques are detected, do not panic. Go to the hospital for a consultation and adjust your lifestyle habits while following appropriate treatment.

"In general cognition, it is often thought that carotid artery plaques are a disease of the elderly; however, this is not the case. Many people in the workforce, aged between 35 and 45, are affected due to bad habits," Fan Hongxing concluded by saying that while working hard is important, health is paramount. "Caring for carotid arteries is caring for the brain. It is essential to check regularly and make scientific adjustments to work effectively and maintain good health."

Content from: Guangdong Provincial Association for Science and Technology.

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