Heart Talk

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Apart from Cancer, the other disease that claims the second highest death toll is heart related. Cardiac arrest or cardiopulmonary arrest occurs only when the heart stops contracting effectively, which in turn stops blood circulation in the body. Unfortunately, there is not much to be done about Cancer, once you have it, it is a fight for every second, a fight to live. In that case you cannot really blame the patient, since contrary to popular belief, not all cancer patients are alcoholics or chain smokers. In fact, a lot of them are children under five years of age. It is the twenty first century plague, which does not have a cure. But, cardiac arrest can be prohibited if proper measures are taken for years on end. This is a plea to all the people battling obesity problems and I will not ask the smokers or the alcoholics, because they already have given up on life. Obesity is a different problem. When you are pushing 100 kg it is not going to be easy for you to just get up and hit the treadmill, so do not bother listening to the ones who ask you to do so. It is your body you know how difficult it is to walk around in this heat, tying shoe laces or bending at all. But, this is a major cause of heart attacks so start following some form of mild exercise along with a strict diet to begin the process of weight loss. Consult a dietician to help you with the program. Cardiac arrest is something that can be prevented. Here is how.

EXERCISE:
Being overweight is a major cause of heart problems. Especially when you carry excess weight near your middle enhances your risk for heart disease. Only thirty minutes guys, that is all you need. Thirty minutes everyday of the week is enough to reduce the risk of heart related diseases. Physical activity helps you prevent other conditions that might otherwise put a strain on your heart such as high blood pressure, high cholesterol and diabetes. Taking the dog for a walk, gardening, taking the stairs all add up to your total. If you can increase the intensity of workouts then you will reap better benefits. But, please do consult the trainer if you happen to have any heart related problems, so that they can tell you where to draw the line with the intensity.

DIET:
Eating healthy is an important issue, since a lot of the food we consume in a day have different effects on our system. Two examples of heart healthy food are Рthe Dietary Approaches to Stop Hypertension (DASH)  and the Mediterranean Diet. A diet rich in fruits, vegetables and whole grains is good for your heart. Limiting certain kinds of fat is essential. Saturated fats and trans- fat are not good for your heart. Major sources of saturated fat include Рred meat, dairy products, coconut and palm oil. Sources of trans fat include Рdeep fried fast food, bakery products, margarines, packaged snacks, crackers. So essentially avoid the junk food and the oily food. But make sure to fill up on your Omega 3. It is not about cutting out all the fatty food, fats from plant based food like Avocado, nuts, olives are good for your health since they reduce the bad cholesterol. Fruits and vegetables are essential since they prevent cancer and improve diabetes.

SLEEP:
Sleep is always undermined by all. Sleep deprivation or insomnia has extreme effects on the health. Most adults need seven to nine hours of sleep every night. If you are waking up feeling refreshed it means you are getting enough sleep. But if you reach out for the snooze button everyday, that means you need more sleep.

Sleep deprivation

Sleep deprivation


REGULAR HEALTH CHECKS:
It is always better to be cautious. High blood pressure and cholesterol can damage your heart vessels. But without testing you will never know if you have them or not. So regular screenings will tell you which one you need to work on, much like a year report from school. Cholesterol level checks should begin from the age of 20, since a lot of people have a family history of heart related problems. Therefore in spite of being healthy and fit, there might be heart issues. Diabetes is a risk factor for heart disease, so it is important to get it checked regularly, specially because of family history.

BP check ups

BP check ups

Science has developed through the ages, but do not take it for granted that leading an unhealthy life will give you a peaceful death, that is delusion. It is better to live a healthy life than go through various painful and traumatic surgeries to fix something that could have been taken care of by changing your habits. In stead of cursing yourself later, while writhing in pain in a hospital bed, change now! Start the diet, start working out and get regular check ups which are basic and not expensive. Cancer is not within your control, so control the controllable, which is your heart. Do not fall prey to a cardiac arrest. Spread the word and make the change.

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