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Stress & Sleep - Stress level is the major contributory factor to the health of CVD at large. In a study, young and middle-aged adults who slept 7 hours a night had less calcium in their arteries than those who slept 5 hours or less or those who slept 9 hours or more (an early sign of heart disease). There are many examples of senior executives with high stress level and less sleep succumbing to death much early. Stress multiplies the blood pressure, the extra force can damage artery walls and create scar tissues, and consequently, the heart has to pump harder and gets worn out faster. If you do not get enough oxygen, its parts will start to die. Cut back on salt, limit alcohol to no more than one to two drinks a day, favour healthy eating habits (think fruits, vegetables, whole grains, and lean protein), manage your stress through meditation and work out. These changes are often enough to bring your blood pressure back down into the normal range. If not, your doctor might recommend you to take medication. Make it a point too to spend time with people you’re close to. Tal k, laugh and confide in them. Yoga - One option is to include a generous slice of nature in our daily lives. Yoga and meditation can be healthy and natural alternatives for heart patients. Yogic exercises are essential, as a preventive measure and can be very beneficial as a curative one too. Tadasana, Vrikshasana, Thrikonasana, Veerabhadrasana, Marjasana, Bhujangasana, Dhanurasana, SethuBandhasana, Sarvangasana, Pachimottasana, Savasana are some important Yoga poses. Give up smoking: If you’re a smoker, quit. It’s the single best thing you can do for your heart health. It is one of the main causes of coronary heart disease. A year after giving up, your risk of a heart attack falls to about half that of a smoker. Get active: Getting and staying active can reduce your risk of developing heart disease to great extent. It can also be a great mood booster and stress buster. Do 150 minutes of aerobic activity every week. One way to achieve this target is by doing 30 minutes of activity on five days a week. Fit it in where you can such as by cycling to work. Manage your weight: Being overweight can increase your risk of heart disease. Stick to a healthy, balanced diet low in fat and sugar, with plenty of fruit and vegetables, combined with regular physical activity. Find out if you are a healthy weight with the BMI calculator. If you’re overweight, do try proper weight loss plan. Eat more fibre: Eat plenty of fibre to help lower your risk of heart disease – aim for at least 30g a day. Eat fibre from a variety of sources, such as wholemeal bread, bran, oats and wholegrain cereals, potatoes with their skins on, and plenty of fruit and vegetables. Research from the University of Oxford shows vegetarian diets reduce our risk of hospitalization or death from heart disease by nearly one-third. Non-meat eaters are not only significantly less likely to develop heart disease, but they’re also less likely to get cancer and foodborne illness, the research shows. A

handful of healthy nuts such as almonds or walnuts will satisfy your hunger and help your heart. Berries are full of heart-healthy phytonutrients and soluble fibres and Flaxseeds contain omega-3 fatty acids, fibres and phytoestogens to boost heart health. Dark beans such as kidney or black beans are high in fibres, B-vitamins, minerals and other good stuff. Red wine can help improve good (HDL) cholesterol levels; Red, yel low and orange veggies such as carrots, sweet potatoes, red peppers and acorn squash are packed with carotenoids, fibre and vitamins to help your heart; Fruits such as oranges, cantaloupes and papaya are rich in beta-carotene, potassium, magnesium and fibre; Tomatoes provide lycopene, vitamin C and alphaand beta-carotene; Dark chocolate is good for your heart health, but just be sure that it’s at least 70 percent cocoa; Co-enzyme Q10- has precious fat-soluble vitamin giving energy directly into your heart. Together with Vitamin E and selenium, CoQ10 presents good antioxidant, protecting against hardening of the arteries and inflammation and the richest sources of CoQ10 are eggs and fish. Beetroot is a natural source of nitric oxide which causes blood vessels to widen, helping to restore a healthy blood flow and may even lower blood pressure.

Being overweight can increase your risk of heart disease. Stick to a healthy, balanced diet low in fat and sugar, with plenty of fruit and vegetables, combined with regular physical activity.

TECHAGAPPE

APRIL-JUNE 2018

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Techagappe 15th edition (April - June 2018) E-book  

Agappe Diagnostics Limited is the first Indian IVD company publishing an International Diagnostic News Journal “Techagappe” for the public t...

Techagappe 15th edition (April - June 2018) E-book  

Agappe Diagnostics Limited is the first Indian IVD company publishing an International Diagnostic News Journal “Techagappe” for the public t...

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