Is heart disease an unforeseen catastrophe, almost like fate, or can you predict your risk and do something about it?Heart disease remains the no 1 killer and numbers continue to rise in India unlike in the more developed Western countries. Indian life span is increasing (currently averaging 70 years) but we must improve our health-span also, that is how to postpone illness and remain fit and active even in our golden years. That means we should work towards remaining healthy for as long as possible. On this day 29 September i.e known as World Heart Day when lots of discussions, and meetings, happen worldwide, we here in India also consider some points to make our hearts healthy to improve the health span in old age. Below mentioned are the 5 Take – Away to be followed for our Heart Well being –
1. Healthy lifestyle
This is well known to all but poorly practiced. Regular exercise, a watchful diet, no smoking or tobacco (zero nicotine) along with stress management form the cornerstone of managing heart disease.
A healthful diet that emphasizes vegetables, salads, nuts and fruit along with all food group but less of sugar and starchy foods is needed. Take fats and oils, but avoid deep frying and fast foods. Non-vegetarian foods especially fish and white meat are also healthy. Milk and its products and eggs might maintain protein intake in our diet.
Exercise as much as possible, aiming for 30 minutes or more at least 4-5 times a week emphasizing movement rather than bodybuilding.A shorter duration may be sufficient with high-intensity exercise, but do build it up gradually if you decide to start. Avoid excessive protein supplements. Listen to your body and get a check-up in case of doubt about exercise tolerance.
Tobacco whether smoked, chewed, or even in e-cigarettes should be completely avoided as even small quantities are harmful. Remember it’s never too late to quit because you benefit even if you quit in old age! If you cannot quit in one go, then reduce your intake, use nicotine gum or patch and seek help for quitting.
Reduce stress, get 6-8 hours of high-quality sleep, encourage interaction with family and friends and have work life balance to keep your ticker going long and strong. It will even improve your efficiency at work.
2. Home monitoring of health
Self-regulation and self-monitoring are the cornerstones of the healthful management of your Heart. You could monitor your blood pressure and weight with home instruments and make a chart. Add to it your exercise and diet pattern for the week and you are set on the path of taking charge of your healthy heart and Body.
3. Screening tests
You will never know your blood sugar and cholesterol levels unless you measure them. Simple screening tests especially after the age of 40 years may detect unknown diseases. If at some point these are deranged this should accompany a clinical assessment by the doctor, ECG, and blood tests with detailed tests as needed.
4. Take action on the risks detected
Needless to say, even an annual physical examination is useful only if you act on it. The tests can be a wake-up call. Even people with abnormal risk factors can be healthy by putting in extra preventive efforts and treatment.
5. Planning for illness
Despite everything, emergencies can hit you suddenly and unexpectedly. Keep emergency numbers handy to seek help, and learn basic first aid for cardiac situations, like CPR can save lives without delay.
Reach the hospital without delay and with trust, and have some financial plan. We should give and receive support from family and friends in the hour of need.
Conclusion
Pledgeto prioritize your heart health on this World Heart Day. Follow these five critical steps: live a healthy lifestyle, assess your health regularly, undergo routine screenings, address any identified concerns, and be ready for emergencies. Share these recommendations with your friends and family to help them focus on their heart health. We can work together to create a healthy future, one heart at a time.
Take these steps carefully; your future self will thank you!
This will “add years to our life” and also “add life to our years”.
Dr Rajiv Agarwal
Principal Director of Cardiology, Max Smart Super Specialty Hospital, Saket, New Delhi
Website – https://www.drrajivagarwal.in/
