This year the theme for World Heart Day on September 29th is “My Heart, Your Heart”. It is a good time to focus on what we can do right now to look after ‘’our hearts’’. One way to start off is by making a promise to do one protective action today is for our heart care.
It is never too early or too late to learn about heart attack and stroke and learn how to prevent them, as these are the two leading causes of death world over. No matter what your age, everyone can benefit from a healthy diet and adequate physical activity. Preventing heart disease means making smart choices now that will pay off the rest of our life.
Lack of exercise, a poor diet and other unhealthy habits can take their toll over the years.
It is a simple matter of banishing the so-called ‘Sinister Six’:
- Sedentariness
- Salt
- Sugar
- Saturated fats
- Smoking Stress
Be physically active:
Moving the body at any age is an important health rule. Start walking at a comfortable pace and gradually increase the pace and duration to reach set goals. It is recommended that we do 30 minutes of moderate-intensity aerobic physical activity (e.g., brisk walking) for 5 days in a week or vigorous aerobic physical activity (e.g., jogging, running) for 25 minutes on 3 days of the week or a combination of both every week. While exercising, it is important to attain and maintain heart rate in the range of 85% of the target rate, which is calculated by subtracting the person’s age from 220 (220 -age of the person = target heart rate). Additionally, on 2 or more days a week, we need to do muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest shoulders, and arms)- this can be done using weights or as pushups. Children should get at least 60 minutes of activity every day. Benefits of exercise are experienced even if we divide our time into two or three segments of 10 to 15 minutes per day. For people who already have high blood pressure or cholesterol, 40 minutes of aerobic exercise of moderate to vigorous intensity three to four times a week is recommended to lower the risk of getting a heart attack or stroke.
Choose to eat healthy:
The food we eat can decrease our risk of heart disease and stroke.
Choose foods low in salt, sugar, saturated fat and trans-fat. Eat plenty of fruits and vegetables, fiber-rich whole grains, fish (preferably oily fish- at least twice per week), nuts, legumes and seeds and try eating some meals without meat. Select lower fat dairy products and poultry (skinless). Avoid sugar-sweetened beverages and red meat. If you choose to eat meat, select the leanest cuts available. Choose to eat fruits rather than drink fruit juices, even if fresh, as more the fiber in our diet, more are the health benefits of lowering blood pressure/ blood sugar/ blood cholesterol, while contributing to early satiety. Drink at least 8-10 glasses of water per day.
Don’t smoke and avoid secondhand smoke:
Smoking is the leading cause of heart attack in young people. If you are using any nicotine products (cigarette/shisha/chewing tobacco etc), immediately choose a “Quit Day.” – a date within the next seven days when you’ll quit smoking. No-Smoking Contract is available in the American Heart Association website which you can complete and sign in front of people who will support you on your path to quitting. Use the time until your Quit Day to prepare and to gradually cut down on the number of cigarettes you smoke and then completely quit smoking on the Quit Day. Telling yourself it is difficult only makes the process difficult. Tell yourself I can do it and you will do it- make the mind stronger than the senses. Plan to eat healthy foods such as nicotine-free chewing gum, fresh fruits/vegetables to aid in quitting. For every day that you stay free from smoking, you reward yourself with a small treat such as a movie/a hobby/any activity you enjoy.
Using an e-cigarette or vaping still exposes the person to nicotine, as well as toxins, metals and contaminants. One study reported adult smokers who used e-cigs were 28% less likely to quit successfully. There is no such thing as a risk-free tobacco product. For true health, tobacco-free is the way to be!
Tame your stress:
Both short-term and long-term stress causes an increase in heart rate and blood pressure that may damage the artery walls. Stress management techniques benefit your body-mind and improve quality of life. Try deep breathing exercises, meditation and find time each day to do something you enjoy. Giving back through volunteering also does wonders for knocking out stress. Get organized- use “to do” lists to help focus on the most important tasks, and take big projects one step at a time. Make time to learn a new skill, work towards a goal, or to love and help others. Learn to let go and forgive self and others. Exercise is a great way to relieve mental and physical tension.
Have regular wellness exams:
Watch your weight: If increasing by more than 1Kg over 1-2 months, start eating healthy and getting physically more active.
Regularly check your blood pressure, blood sugar and cholesterol: these three risk factors cause heart attacks and brain strokes in >90% cases, alone or in combination; these risk factors are silent killers as there are no symptoms for a long time till a catastrophe, such as heart attack, suddenly occurs. Talk to your doctor about your ideal readings and how to achieve/maintain them.
Don’t ignore snoring:
One in five adults has at least mild sleep apnea, a condition that causes pauses in breathing during snoring. If not properly treated, sleep apnea can contribute to high blood pressure, heart disease and stroke.
Learn the warning signs of a heart attack and stroke:
Now is the time to get savvy about symptoms. Not everyone experiences sudden numbness with a stroke or severe chest pain with a heart attack. And heart attack symptoms in women can be different than men.
Follow your treatment plan:
By now, if you may have been diagnosed with high blood pressure, high cholesterol, diabetes or other conditions that increase your risk for heart disease or stroke. Lower your risk by following your prescribed treatment plan, including medications and lifestyle and diet changes.
In summary, simple ABC’s of a healthy heart are:
Avoid smoking, Be active, Choose to eat healthy.
By:
Dr. Sharadha K
Specialist Cardiologist
Thumbay Hospital Day Care Rolla Sharjah
