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各位朋友：

大家好，现在是“每天健康三分钟”时间，我是道简-心血管康复医生集团的护士马美岭，今天主要给大家讲解一下如何预防下肢静脉血栓的形成。

可能有些人不明白什么是下肢静脉血栓，下肢静脉血栓是一种常见的周围血管病变，多发于年老体弱、慢性心肺疾病、糖尿病以及长期卧床患者，轻者表现为患肢肿胀、色素沉着，严重的可能皮肤溃烂，丧失劳动能力，甚至由于栓子脱落引起肺栓塞而导致死亡。那么静脉血栓是怎么形成的呢？有三大因素：静脉血液滞缓、静脉壁的损伤和血液高凝状态。下面让我们共同关注一下这三个病因:

1、静脉血流滞缓：久病卧床、外伤或骨折、较大的手术、长途乘车或飞机久坐不动、或长时间的静坐及下蹲位等。均可导致血流缓慢、瘀滞,因而促发下肢深諍脉血栓形成。

2、静脉壁的损伤：通常如创伤、手术后、大面积烧伤等引起静脉管壁的损伤。

3、血液高凝状态：如老年人、肥胖及大量失血的患者，血液处于高凝状态，肿瘤患者,发生下肢静脉血栓的机率就会大大增加。

了解了什么是下肢静脉血栓，又知道了下肢静脉血栓形成的机制，接下来我们就来了解如何防治下肢静脉血栓。

1、避免久坐防静脉血栓，在工作或生活中不要长期站立或久坐，这样很容易使下肢血液循环不畅,不要总用两条腿一起支撑全身重量,可有所侧重,让两条腿轮换休息，站立时,要经常踮起脚来,让脚后跟一起—落活动,或经常进行下蹲练习；建议坐1小时后起身走动，伸伸胳膊踢踢腿，活动踝关节，拉伸小腿肌肉，平时要多做双腿上下摆动，多做腿部按摩，也可以做勾腿动作，每只脚勾10下，可以放松我们的双腿，在生活中改掉久坐不动的坏习惯，是预防血栓必备方法。

2、走路防静脉血栓，每天至少快走30分钟，步行3000米以上，直到身体发热、甚至微微发汗就可以了，一星期要运动五次以上。另外要长期坚持锻炼，增强体质。要远离静脉血栓，“动”就是最有效的预防措施，运动能保持有氧代谢、增强心肺功能，促进全身从头到脚的血液循环，防止静脉血栓的形成。

3、饮食防静脉血栓，保持低盐低糖低油的饮食原则，主食控制量不宜过多，减少细粮增加粗粮，鼓励多吃鱼肉少吃猪牛羊肉，油类要控制动物油以植物油为主，油炸食品要少吃，蔬菜水果可以鼓励多吃一点，没有具体的食物能够真正地清理血管垃圾，遵守低盐低糖低油的原则，食物多样化，才是健康饮食，才能预防静脉血栓。

最后祝大家生活愉快，身体健康！想了解更多心血管科普知识，请关注我们，咱们下期见。

【英文版】

How to prevent the formation of lower extremity venous thrombosis

Dear friends, nice to meet you!Now it is time for “health talk for three minutes every day”,My name is Ma Meiling, a nurse of Daojian Doctor Group of Cardiovascular Rehabilitation.Today I will mainly introduce how to prevent the formation of lower extremity venous thrombosis.

Maybe some people don't know what is lower extremity venous thrombosis.Lower extremity venous thrombosis is a common peripheral vascular lesion,which mainly occurs in elderly and frail, patients with chronic cardiopulmonary disease, diabetes, or long-term bedridden patients.Mild cases show swelling of the affected limb and pigmentation,severe cases may be characterized by skin ulceration or loss of labor capacity, or even die due to pulmonary embolism caused by embolus shedding.So how does the venous thrombosis form? There are three major factors, venous blood stagnation, vein wall injury and hypercoagulable state.

Now let's take a look at these three causes

First, venous blood stagnation.

Prolonged bed rest, trauma or fracture, major surgery, long distance ride or plane with sedentary posture, sitting or squatting for a long time, etc.,all the above can cause slow blood flow and stasis,thus promote the formation of lower extremity deep vein thrombosis.

Second, vein wall injury.

Usually, such as trauma, post-operative, large-area burn and so on, can cause the injury of the vein wall.

Third, hypercoagulable state.

The elderly, obesity, patients with massive blood loss and tumor patients,these people have hypercoagulable blood, so they're more likely to have venous thrombosis in their lower extremities.

After understanding what is lower extremity venous thrombosis,and knowing the mechanism of lower extremity venous thrombosisnext we will learn how to prevent lower extremity venous thrombosis.

First, avoid sitting for a long time.

Do not stand or sit for a long time in the work or life, which can easily lead to poor blood circulation in the lower limbs.Do not always use two legs together to support the whole body weight,you can focus on one leg and let your two legs take turns to rest. Always stand on tiptoe when standing,let your heel move up and down,or do some squat exercises frequently.It’s advised to get up and take a walk after sitting for an hour, stretch your arms and kick your legs, exercise your ankle joint and stretch your calf muscles are OK, and you should swing your legs up and down more and do more leg massage,hooking your legs is OK.and hooking each foot for 10 times can relax our legs.Getting rid of sedentary bad habits in life is a necessary way to prevent thrombosis.

Second, walking prevents venous thrombosis.

Walk at least 30 minutes a day and more than 3000 meters,until the body is hot or even slightly sweating,at least five times a week. In addition, we should persist in exercising for a long time to strengthen our physique. To stay away from venous thrombosis,moving is the most effective preventive measure.Exercise can maintain aerobic metabolism and enhance cardiopulmonary function,

promote the blood circulation from head to foot,and prevent the formation of venous thrombosis.

Third, diet prevents venous thrombosis.

Maintain the diet principle of low salt, low sugar, and low oil,the amount of staple food should not be too much,reduce fine grain and increase coarse grain, and you are encouraged to eat more fish meat and less pork, beef or mutton.Limit the intake of animal oil, but mainly vegetable oil,eat less fried food, but more fruits and vegetables.No specific food can really clean up blood vessel garbage,so we should follow the principle of low salt, low sugar and low oil,and persified diet is the healthy diet to prevent venous thrombosis

Finally, I wish you all a happy life and good health! To learn more knowledge about Cardiovascular disease, please pay attention to us.See you next time.