“Do You Care For Me?” Says The Heart
What Am I?
There are a few definitions of “Heart” available in different sources and the functions of the heart are evaluated in different ways,
“The heart is a muscular organ in a body. This organ pumps blood, which carries oxygen and nutrients to the body and carbon dioxide to the lungs.”
“In humans, the heart is approximately the size of a closed fist and is located between the lungs, in the middle compartment of the chest.” (“STL 3D MODEL FOR 3D PRINTING HUMAN HEART ANATOMY SCULPTURE … — Pinterest”)
What is My Purpose?
“As for the heart's function, this organ pumps blood, which carries oxygen and nutrients to the body, while carrying carbon dioxide to the lungs. Heartbeats at a resting rate close to 72 beats per minute. Exercise temporarily increases the rate, but lowers it in the long term, and is good for heart health”. (“Heart — Wikipedia”)
What is Dreadful for me?
The physiology of the human body changes in all stages of life, from a fetus in the mother’s womb to the last breath each stage comes in a different form. The impact of changes is also seen in the heart. This brings us to our third point of discussion which is “Risk factors and care.”
Conventional risk factors such as high blood pressure, diabetes, smoking, obesity, genetic history, and age are believed to be associated with the increased prevalence of cardiovascular diseases in Indians. Some common risk factors included physical inactivity, low fruit and vegetable intake, and psychosocial stress. (“Cardiovascular disease in India: A 360-degree overview — PMC”)
Heart is of utmost importance for living a healthy life as well as maintaining a healthy lifestyle is of utmost importance for a healthy heart. If we implement the quote
“Precaution is better than cure.”
In our day-to-day life, constant small efforts lead to a healthy heart.
After the definition, function, and risk factors, the question remains
“How to take care of our heart?”
Indeed, some of the risk factors such as genetic history cannot be avoided, yet there are ways to reduce the risk of heart disease.
What Delights Me?
1] What’s On Your Plate?
By adding a little healthy and avoiding some foods we can protect our heart from cholesterol, keep our blood pressure at a normal rate
Here are some suggestions to keep in food :
Fruits
Vegetables
Sprouts
Fish
Dairy products with low-fat or no-fat
Whole grains
Dry fruits
Olive oil
To avoid:
Salt
Sugar
Processed carbohydrates
Alcohol
Fried Food
2]What is the weighing scale saying?
Doctors often suggest keeping a check on our weight, the reason behind these suggestions is that a normal body weight is essential to keep our heart healthy.
Weight is a varying factor for every human. Scientifically weight of a person is calculated by Body Mass Index. Depending on the BMI value the ideal weight for every person can be found.
3] 30 minutes/ Day
Spending at least 30 minutes every day doing exercise of your choice will boost your health like never before.
Yoga, along with peace of mind your core strength will increase.
Gym, run on the treadmill and good health will run towards you, pick up the weights, and life’s weight will be a little less heavy.
4] The most underrated but the most important: A Good Night’s Sleep
If you are asked to list the most essential and unavoidable task of your day, there will be N number of tasks in the list, but I bet “A Good Night’s Sleep” won’t make it to the list.
Sleeping peacefully gives the human body a chance to heal and rest. A 7-8 hours sleep at night of good quality away from screens rejuvenates the body for the next day.
5] Buy a Non-Return Ticket for Alcohol and Cigarettes.
Drinking alcohol is a direct bridge to the city of cardiovascular or heart disease.
Alcohol is a friend of high blood pressure and who is the best friend of heart disease.
To keep the best friends away from your life do not invite alcohol in your life.
6] Build an Exit Door for Stress
“Bhag Daud bhari zindagi, Thakna mana hai!” Remember the tag line?
There is a necessity to form a habit where the stress and worry can walk out of your day and gradually out of your life.
The Exit door can be meditation and guided meditation will help you experience the peace required at present.
Along with meditation, there must be your favorite task that you enjoy completing with delight. Such tasks become the exit door too.
7] Get regular health screenings
High blood pressure and high cholesterol can damage the heart and blood vessels. But without testing for them, you probably won’t know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action. (“Top strategies to prevent heart disease — Mayo Clinic”)
Blood pressure. Regular blood pressure screenings usually start in childhood. Starting at age 18, blood pressure should be measured at least once every two years to screen for high blood pressure as a risk factor for heart disease and stroke.
If you are between 18 and 39 and have risk factors for high blood pressure, you will likely be screened once a year. “People age 40 and older also are given a blood pressure test yearly.” (“Top strategies to prevent heart disease — Mayo Clinic”)
Cholesterol levels. “Adults generally have their cholesterol measured at least once every four to six years.” (“Top strategies to prevent heart disease — Mayo Clinic”) Cholesterol screening usually starts at age 20, though earlier testing may be recommended if you have other risk factors, such as a family history of early-onset heart disease.
Type 2 diabetes screening. Diabetes is a risk factor for heart disease. If you have risk factors for diabetes, such as being overweight or having a family history of diabetes, your healthcare provider may recommend early screening. “If not, screening is recommended beginning at age 45, with retesting every three years.” (“Top strategies to prevent heart disease — Mayo Clinic”)
If you have a condition such as high cholesterol, high blood pressure, or diabetes, your healthcare provider may prescribe medications and recommend lifestyle changes. Make sure to take your medications as your health care provider prescribes and follow a healthy lifestyle plan.
The heart is happy to know, you read and got familiar with its purpose. There is hope in the heart that you will bring some delight to it by a good night’s sleep tonight and waking up for exercise tomorrow. Consuming the food that is best for the heart and Buying that Non-Return Ticket Today!
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