+91 9166125555
Imagine a society in which self-care is elevated to the top of the list of recommended practices for managing health, so that heart disease is not the leading cause of death every decade. Consider the more likely scenario where a "perfect storm" of factors such as an aging population, a rise in the number of people with multiple CVD risk factors, a rise in the prevalence of multiple chronic conditions, and a lack of self-care leads to a healthcare crisis.
Self-care comprises three essential components: self-care maintenance, self-care monitoring, and self-care management. It is characterized as a naturalistic decision-making process that addresses the prevention and management of chronic illness. In this article we will discuss the role of self care practices in promoting healthier lives free from heart disease and stroke.
There are two types of risk factors that may affect your heart health. These are uncontrollable risk factors and controllable risk factors:
Following are the self-care tips for stronger heart:
Giving up smoking or using smokeless tobacco is one of the best things you can do for your heart's wellness. Also avoid secondhand smoke even if you don't smoke. Tobacco contains chemicals that can harm blood vessels and the heart. Because cigarette smoke reduces blood oxygen levels, blood pressure and heart rate are elevated. This is because it takes more effort on the part of the heart to pump enough oxygen to the body and brain.
Also, read: Adverse Effects of Tobacco Use & Tips to Quit
However, there is positive news. As soon as you stop smoking, your chance of developing heart disease begins to decline. The chance of developing heart disease decreases to roughly half as compared to that of smokers after a year without cigarettes. Upon quitting smoking, regardless of the duration or amount of smoking, you will begin to experience benefits.
Heart-healthy benefits can be obtained from even shorter walks. Hence, keep trying even if you are unable to meet those requirements. Walking for even five minutes can be beneficial. Also the things like house-hold work, gardening, stair climbing, and strolling with the dog. For the benefits, you don't need to exercise vigorously. Increase the intensity, duration, and frequency of your workouts gradually to reap greater benefits.
A heart-healthy diet can lower the risk of type 2 diabetes, improve blood pressure and cholesterol, and protect the heart. A diet that is heart-healthy consists of:
Also, read: Role of Junk Food on Raising Heart Health Risks
Reduce the intake of following:
Heart disease is more likely in those who are overweight, particularly in the central region of their bodies. Conditions that increase the risk of heart disease can be brought on by being overweight. Among these ailments are type 2 diabetes, elevated blood pressure, and elevated cholesterol. The body mass index (BMI) determines an individual's overweight or obese status based on their height and weight. Overweight is defined as having a BMI of 25 or higher. It is generally associated with elevated blood pressure, cholesterol, and a higher risk of heart attack and stroke.
Also, read: Best Exercises to Lose Weight at Home
Your waist circumference can also be a helpful indicator of your level of abdominal fat. Even a small weight loss can still have health benefits. For example, weight loss of 3% to 5% can help reduce blood triglycerides, a type of fat. It has the ability to decrease glucose, or blood sugar. Moreover, it can lower the chance of type 2 diabetes. Reducing body weight further lowers blood pressure and cholesterol.
Individuals who don't get enough sleep are more likely to develop diabetes, depression, high blood pressure, obesity, and heart attacks. The majority of adults require seven hours or more of sleep every night. Typically, children require more. Thus, be sure to get adequate sleep. Establish a sleep schedule and follow it. Set your bedtime and wake-up times for each day to achieve that. Maintain a calm and dark bedroom to facilitate better sleep.
If you feel as though you get enough sleep, but you still feel exhausted during the day, speak to your doctor. Find out if an evaluation for obstructive sleep apnoea is necessary. This illness has the potential to increase your risk of heart disease. Obstructive sleep apnea is characterized by loud snoring, brief breathing pauses during the night, and gasping for air when you wake up. If you are overweight, your treatment for obstructive sleep apnea may involve losing weight. Using a device that maintains your airway open while you sleep may also be necessary.
Chronic stress can contribute to elevated blood pressure and other heart disease risk factors. Some people manage stress in unhealthy ways. For instance, they might smoke, drink too much, or overeat. By reducing your stress in healthy ways, you can improve your overall health. Exercise, mindfulness, yoga, meditation, and relaxation techniques are examples of healthy coping mechanisms.
If stress becomes too much for you, see a doctor. Chronic stress may be associated with mental health issues like depression and anxiety. These disorders are also linked to risk factors for heart disease, such as elevated blood pressure and reduced cardiac output. It is crucial to seek treatment if you suspect you may be suffering from anxiety or depression.
Also, read: Strategies To Manage Stress This World Kidney Day
The heart and blood vessels can be harmed by high blood pressure and cholesterol. However, you probably won't know whether you have these conditions if you don't get checked for them. You can find out your numbers and whether you need to take action by getting screening tests on a regular basis.
Heart issues can result from specific infections. Gum disease, for example, may increase the risk of blood vessels and heart diseases. Thus, floss and brush every day. Get dental exams on a regular basis. Existing cardiac conditions may worsen as a result of other infections. Immunisations aid in the prevention of infectious illnesses.
You can maintain the strength and health of your heart by making a number of changes. Heart health can be improved by changing your diet, exercising, and paying attention to your mental and emotional well-being. Consult a medical expert about your concerns if you're unsure of where to start. They can assist in developing a treatment plan that fits your needs and way of life.
Choose Dr. B. Lal Labs for getting regular heart health checkups and taking control of your heart health in your own hands this monsoon. Book your health package now and develop this healthy habit from today.
Q1: What is heart-healthy exercise?
A: The heart benefits and the musculoskeletal system is strengthened by exercising. Combining resistance training (moderate weightlifting) with aerobic exercise (jogging, swimming, biking) is the best exercise regime.
Q2: What are self care tips for a healthy heart?
A: Get 7–8 hours of sleep per night. Reduce stress by doing yoga, meditation, taking a warm bath, or spending some alone time with a humorous film or book. Aim for a healthy weight by increasing your physical activity and stocking up on fruits and vegetables for your hunger times.
Q3: Which drink is best for the heart?
A: Plain water is the best drink of choice for heart health.
Add Tests & Packages