HOW TO KEEP HEART HEALTHY?

–By DR. AK RANA

Keeping our heart healthy is becoming a new challenge.

Heart problems are becoming the leading cause of death globally. This increased trend is leading to worries and questions about our lifestyle.

It’s true other than genetics; our changed lifestyle needs to be blamed for it. Increased risk of myocardial infarction (MI ) is being seen not only in 50s but also in 30s. What is the cause? Where are we wrong?

And most importantly what needs to be done to protect our heart?

UNDERSTANDING OUR HEART

Heart is made up of four chambers, 2 atria and 2 ventricles.

Deoxygenated blood from the body reaches right atrium through superior and inferior vena cava.

From right atrium, blood goes to right ventricle which pumps the blood to pulmonary artery which goes to lung and from lungs; pulmonary veins bring back the oxygenated blood back to left atrium.

From left atrium blood goes to left ventricle, which pumps it to aorta, through which oxygenated blood reaches the rest of the body.

THINGS THAT MAKE OUR HEART WEAK

1. Sedentary lifestyle

Bad food habits (eating too much saturated and trans-fats)

These contribute to two conditions in general atherosclerosis and arteriosclerosis – leading to narrowing down of blood vessels, making it difficult for the heart to pump blood.

Plaque in arteries when gets dislodged and reaches coronary artery, it can lead to MI.

2. SECONDLY – In this super fast running life, there is –

No sleep-wake cycle

No time for healthy and timely eating breakfast, lunch, dinner.

Too much exertion and stress.

Reason – increased Adrenaline release in the body to meet the requirements.

Over the time, it results in left ventricular hypertrophy (LVH) that is increase in the size of heart to meet demand of body.

Isn’t it good? A bigger heart?

Not at all!

A bigger heart comes with greater responsibility.

We have to provide it with more oxygen and nutrients, it becomes a weak point.

In case of narrowing of coronary artery, when body is under too much stress, it can lead to myocardial infarction.

[ MI is necrosis(dying) of cardiac cells due to insufficient blood reaching it]

3. Drinking less water

Too busy to even forget to drink adequate water.

Reason – Don’t think that water cannot be a remedy to each and everything; to tell you the truth, it really is.

To understand it, you must know about ADH ( anti-diuretic hormone) released by posterior pituitary and acts on our renal tubules.

It reabsorbs the water back and concentrates the urine.

In case of dehydration, ADH increases in body and not only kidney, it also acts on heart which over the time weakens it.

4. ALCOHOL

Alcohol induced cardiomyopathy ( abnormal structure and function of heart in absence of CAD, HTN, valvular and congenital disease).

Acetaldehyde is involved which is one of the product of alcohol metabolism.

There is deficiency of selenium, Thiamine and magnesium.

It increases risk of stroke.

However, if put a check on alcohol intake, this condition can be reversed.

5. SMOKING

Nicotine that acts as stimulant and anxiolytic, seems to relieve anxiety.

But, what comes next is undeniable.

Nicotine goes into blood and causes arteriosclerosis and atherosclerosis ( narrowing and thickening of blood vessels) predisposing the person to myocardial infarction(MI).

I have seen youths taking up smoking for fun/hobby/peer-pressure but you must remember that nicotine is very addictive.

It creates craving for it, and once you enters this vicious cycle, there seems no way out.

There are medications and camps that are working to help people free themselves from this addiction.

HOW DO WE KEEP OUR HEART HEALTHY?

Eat healthy and balanced diet
Try to avoid too much saturated and trans-fat.
Sometimes when people get to know this, they go to extreme level avoiding these tasty fried foods, done for a while and then getting fed up, leaving the whole idea becomes a common escape route.Instead of it, try to keep a check on what you eat, that’s why I always say adequate, not too much and in a limit; these terminologies and concept is better than all or none rule and can be happily followed by you, children and whole family.
Take meals on time
Eating food at 8 in night and going to work with no adequate breakfast is detrimental to health.
Hence, it is always advised to eat good breakfast in order to avoid stress on our heart.
Maintain a good sleep – wake cycle
Take 6-8 hours of sound sleep, body rejuvenates in this time.
Do regular exercises, yoga and Pranayam.
Go for walk or for jogging in a park or treadmill or to a gym, whatever; what’s important is to follow a regular exercise plan.
HDL is a good lipid and is also good for our heart.To increase it, you should do regular exercises and eat almonds, cashews, and walnuts etc.
Keep distance from alcohol and nicotine.

Don’t strain your body too much.

Take rest when it is required.

Don’t take too much tension and stress. I know we can’t totally avoid it, sometimes situations bring almost a dead end to us; but nothing is an end and we will surely march forward.

So, whatever be the situation you are stuck in, don’t forget to take care of your health.

also read HOW DO YOU KNOW IF YOU HAVE DIABETES?

also read HOW DO YOU KNOW IF YOU ARE ANXIOUS?