Sometimes knowing what not to do is more important than knowing what to do. Our lifestyles have brought on some unhealthy habits that weaken the heart. Lifestyle changes are unavoidable; it comes down to eating habits and exercising regularly. A few changes and limitations can do the trick.
Include a workout on the list of World Heart Day activities this year and continue it. We understand it can be hard to take time out from a busy schedule, but unfortunately, there’s no way around it. You’ll notice a vast difference between you with a healthy heart versus you with a heart that has to work harder than usual to pump blood.
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For all the pleasures that smoking offers, it is directly related to several heart diseases. Most cigarettes or types of tobacco contain chemicals that damage the blood vessels and the heart. It leads to atherosclerosis (plaque build-up in the arteries) and narrowing vessels; these problems can eventually lead to a heart attack.
When you smoke, some of the oxygen in your blood is replaced by carbon monoxide, which leads to an increase in blood pressure and heart rate. This forces the heart to pump harder than usual to supply oxygen to the body. Brooding over questions like how to reduce smoking won’t be of much help. Even chewable tobacco and low-nicotine cigarettes are harmful. Nonetheless, if you quit now, the risk of heart disease will lower soon.
As it turns out, sitting long hours in front of the television or the computer (even if you workout) can cause heart problems. Intermittent exercise routines do not help much either. The levels of fats and sugar are affected due to lack of movement. While you cannot avoid a desk job altogether, you should exercise regularly. Moreover, experts advise walking around at intervals when you’re at work. Walk around when you take a call. Use the stairs instead of the elevator.
We tend to eat much more than we are supposed to. Eating until you feel stuffed is a recipe for disaster; you consume much more calories than you should. Using small plates or bowls to eat is an ingenious way to regulate portions. Alternatively, big portions of low-calorie foods like fruits and vegetables and small portions of high-calorie foods like processed and fatty foods are the way to do. This can help you regulate your diet and therefore, your weight. Moreover, you should control the number of servings you take. The amount and number of servings should depend on your height, weight, and metabolism. If you’re unsure about your food intake, consult a nutritionist.
Heart disease can be avoided by getting daily exercise. If you can manage working out daily along with your diet, you’ll feel noticeably good. Exercising promotes weight loss and reduces blood pressure, risk of diabetes, and high cholesterol. Exercising for at least 20-30 minutes 4-5 days a week is essential. Aim for 5 hours of aerobic exercise a week if you want to take it a step further. Include strength-training exercises 1-2 times a week in your routine.
Just in case you are unable to workout for half an hour at a stretch, you can break it up into three 10-minute sessions. Indulge in housekeeping, gardening, walking your pets and of course, taking the stairs. Increase the intensity, duration, and frequency of your workouts gradually.
This is one of the most important points. Depression is more common than you think and it can go unidentified for long. Mistaking it for just sadness can worsen it and therefore, affect your heart. Feeling stressed or hostile can affect the functioning of your heart.
How you handle your feelings and emotions most of the time can affect the health of your heart. Those who internalize stress endanger themselves. A little bit of social support and laughter can help an individual to come out of depression. Therefore, experts advise you to talk about your problems with someone. If it’s too much, see a psychologist at the earliest.
Sleep deprivation is one of the biggest reasons for heart problems; it not only makes you sleepy through the day but harms your health as well. Not getting enough sleep is associated with the risks of high blood pressure, heart attack, depression, and obesity. Sleeping for 7-9 hours is essential for everyone. Waking up feeling fresh without an alarm is fine but if you keep snoozing the alarm, then you need more sleep.
Sleeping well should be your priority. You will notice the benefits of sleeping well if you go to bed at a fixed time and wake up at a set time each morning. Make whatever changes needed to promote better sleep. In case you’re often troubled by disturbed sleep, consult a doctor for obstructive sleep apnea. If you snore loud enough to disturb others or even yourself while sleeping, you should see a doctor as soon as possible.
Youngsters and even young adults consume alcohol in alarming quantities these days. While several studies suggest that minimal amounts of alcohol might be good for health, the trend suggests that most over-indulge in it. Excessive alcohol intake is associated with increased levels of blood fats, high blood pressure, and even heart failure. Moreover, alcohol contributes to increased weight, which is a common cause of heart problems. In case you prefer to consume alcohol, limit your intake to 1-2 drinks. Try to drink as seldom as possible.
Take some precautions today for a healthy heart for the rest of your life.
