Preventing Heart Attack for all Age Groups
Preventing Heart Attack for all age groups
Its quite shocking that 1 in every 4 deaths occur due to heart attacks. Well that’s likely to happen as poor eating habits, no proper exercise, negligence towards our daily routine, etc. contribute to such thing. Today I bring to you some tactics to combat heart disease effectively for different age groups. Take a look!
For any Age range
Physically Active Always. 2 ½ hours of brisk walking or 1 hour and 15 minutes of jogging/running or a combination of both every week works well. On 2 or more days a week some activity for muscle strengthening also needed to feel energetic. Children should do such activity for at least 60 minutes everyday.
Occurrence of warning signs of heart attack/severe chest pain, etc. does not occur suddenly and that too also not too early or too late to occur. It varies between men and women.
Healthy eating plan. The kind of food you eat has a strong impact on your heart related ailments. Prefer food which is low in trans fat, saturated fat, sodium. As part of healthy diet, eat plenty of fruits, vegetables, fibre rich whole grains, oily fish twice per week, nuts, legumes, try eating some meals while avoiding meat. Select leanest cuts available if consuming meat and limiting sugar sweetened beverages and red meat.
In your 20s!
Working early on your heart health puts you ahead of the curve. See how!
A Doctor with regular wellness exam. Make a relation with your physician for having heart-health screenings now! Consult Doctor regarding your diet, lifestyle and checking your blood pressure, heart rate, cholesterol levels, blood sugar and body mass index.
For pregnant ladies, people with obesity or diabetes should check their blood sugar level. Knowing where you stand in numbers will help in taking effective steps in future.
Physically active as mandated above and it is also a good source of Stress Buster.
A strict NO to Smoking. Teenager addicted to smoking is not a new thing especially college goers but is horrifying as they are risking their life. Even second hand smoke poses serious health hazard and its exposure even increase the chance of heart attack by 30% among non smokers.
When you struck between career and family, your own health steps back. Watch the ways to balance all the three.
Make a heart healthy living a family affair. Creating and sustaining heart-healthy habits among your family members and kids is a boon. Explore nearby park on foot or bike. Plant a vegetable and fruit garden in your yard and invite your kids for help in cooking, etc. In this way you enjoy your effort in doing things whole heartedly which is good even as a work out.
No stress please! Long term stress causes increased blood pressure that damages artery walls.
Deep breathing exercise and learning tactics of stress management with some volunteering tasks helps in nourishing your heart health tremendously.
“Each success makes you more confident to take on the next one”. With this thinking try these to realise the same.
Watch your weight. Is metabolism slowing down? When you gain weight, you just need to follow heart healthy diet and do any routine work that you enjoy the most. You can even find a workout buddy.
Check blood sugar level. By the time you reach 45, its must to have a fasting blood glucose test. It serves as a baseline for future tests which you should have after every 3 years.
If you are overweight, diabetic or at risk of becoming diabetic then take this test more often.
Don’t ignore Snoring. Does your partner often complains about your snoring habits?
One in five adults has at least mild Sleep Apnea, a condition that cause pauses in breathing during sleep. If not treated properly then it can contribute to high blood pressure, heart disease and stroke.
In your 50s and 60s
Apart from wrinkles and grey hair, something you need to look extra is the impact of ageing on your heart. And for that look at these steps.
Learn the warning signs of heart attack and strokes. Observe the symptoms and their time and frequency of occurrence. A quick treatment can save your life and cure any serious disability.
Have an ankle-brachial index test. Take this test as a part of physical exam especially in your 60s. It assesses the pulses in the feet to help diagnose Peripheral Artery Disease (PAD), a lesser known cardiovascular disease in which plaque builds up in the leg arteries.
Watch your weight and have healthy diet. Your body needs less calories as you grow older. So any excessive weight urges heart to work harder thereby causing increased blood pressure, cholesterol, etc. Try to consume less portion of nutrient-rich foods and a bit exercise to maintain a healthy weight.
Follow your treatment plan that prescribes for meditation, diet and lifestyle change, etc. My mother always told me, “Pehla Sukh Shareer Hai” i.e. your first happiness is your health then anything else. Refer our Facebook page for any interaction.