Friday March 22, 2019

4 Ways to Beat the Risk of Heart Attack in your 30s

Unhealthy eating habits and sedentary lifestyle are some major factors why men and women are at the risk of developing cardiovascular diseases early on in life

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A healthy diet can help you to counter heart related diseases

Jan 10, 2017: According to the WHO, over 17.3 million people die every year from the heart attack and stroke. And if we look at the Indian context, things don’t look bright either. Unhealthy eating habits and sedentary lifestyle are some major factors why men and women are at the risk of developing cardiovascular diseases early on in life.

At an event to commemorate the ‘World Heart Day’, several health experts across the country stated that there are several instances of individuals in the late 20s and early 30s being admitted to hospitals for the treatment of ailments related to the heart. If this trend continues, then the country would transform into the ‘Heart Disease Capital’ of the world in the near future. Heart problems are critical, and the risk can be averted by resorting to the healthy lifestyle.

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Say No to Smoking

If you are a smoker, it’s time to ditch the habit. It is a well-established fact that cigarette smoking is linked to lung cancer and respiratory tract disorders. But, did you know that this habit can also put you at the risk of heart diseases? Here’s how cigarette smoking can lead to heart diseases –

  • Deprives heart from receiving enough oxygen
  • Shoots up the blood pressure
  • Increases heart rate
  • Causes clots in the blood which can cause heart attack and stroke
  • Damages blood vessels of the heart

While most people are aware of the hazardous effects of smoking, giving up on this habit is not easy. One has to stay determined. You could also consult a doctor or physician for medications or techniques to fight the urge to smoke. Try using nicotine gums and patches, which have proved to be effective for other people.

Stay away from Junk Food

Those with a family history of coronary heart diseases should particularly be careful about what they eat. Consuming trans-fat and sodium-laden food can build up fat deposits in the coronary arteries that can further lead to heart failure and even stroke. Therefore, bid adieu to pre-packaged convenience food and say hello to the following dietary choices that promote good health –

  • Increase the intake of dietary fiber like whole grains, nuts, seeds, legumes, etc.
  • Have a generous portion of fruits and vegetables, especially those with a low glycemic index like apples, cherries, tomatoes, lettuce, cauliflower, bell pepper, bottle gourd, etc.
  • Include supplements like fish oil and Omega fatty acids which help control cholesterol and high blood pressure.
  • Consume enough water. Health experts point out that consuming an adequate amount of water per day can significantly reduce the risk of heart diseases. Studies have also indicated that not drinking enough water can lead to dehydration, thereby elevating the risk of heart diseases, such as, whole blood viscosity, plasma viscosity, hematocrit and fibrinogen. Therefore, invest in a good water purifier, such as a Kent water filter that gives out pure drinking water without leaching out essential natural minerals. This way you will have access to clean and fresh drinking water always.

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Don’t be a Couch Potato

For the optimal cardiovascular health, the American Heart Association recommends

  • 30 minutes of a moderate aerobic workout for five days a week or 25 minutes of a high-intensity aerobic exercise for at least three days in a week is essential.
  • Muscle or strength training for a minimum of 2 days in a week is also advantageous for weight loss along with many health benefits.

Therefore, put on your workout gear and chalk out a fitness goal. People who are over-weight should start with a moderate workout, and slowly transcend to a more vigorous routine. Group classes for aerobics and Zumba are fun to attend, and will also keep you motivated. Look out for unique exercise options in your neighbourhood. These days, several social apps will connect you with people who are on a similar mission for good health. It’s always better to work out with a buddy than alone. You can also consider joining a running group. It is a great way to reach your fitness goal and strike new bonds of friendship, at the same time.

Correct your Sleep Cycle

Not many people realize, but there is a strong correlation between the lack of sleep and an increased risk of heart diseases. Sleeping for less than six or seven hours a day is not good for heart health.

  • The shorter spell of sleep shoots up the blood pressure and increases the danger of heart attack and stroke
  • Sleep deprivation can also lead to the increased heart rate.

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Whether for a healthy heart or better concentration, maintaining the sleep hygiene is quite important. In the age of the internet and smartphones, people tend to stay awake for long hours. As a result, they are unable to have the required amount of sleep at night. The key is to shut all distractions, such as, laptops, phones, TV, etc. few hours before the sleep time. If you are required to get up at a certain time every morning, clock your sleep time accordingly.

Wishing for good health is not enough. You need to take a good care of yourself to enjoy the optimal health not just in your younger days but throughout.

Next Story

WHO Claims, Novel Oral Treatment More Effective in Fighting Multidrug-Resistant Tuberculosis

The WHO says it is hopeful the new oral treatment program it is launching will be more effective in controlling the spread of the particularly virulent form of tuberculosis. 

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A tuberculosis patient holds medicines at the Lal Bahadur Shastri Government Hospital at Ram Nagar in Varanasi, India, March 13, 2018. VOA

Tuberculosis has plagued humans for thousands of years and continues to do so. In advance of this year’s World TB Day, March 24, the World Health Organization is issuing a call to action to eradicate the disease by 2030.

As part of these efforts, the WHO is launching an oral drug regimen it says can more effectively treat people with multi-drug resistant tuberculosis.

TB remains the world’s deadliest infectious disease, killing nearly 4,500 people a day and infecting 10 million people a year.

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As part of these efforts, the WHO is launching an oral drug regimen it says can more effectively treat people with multi-drug resistant tuberculosis. VOA

Despite the grim statistics, much progress has been made in the diagnosis, prevention and treatment of the disease. The WHO says 54 million lives have been saved since 2000. But the WHO also warns the gains risk being lost with the emergence of multidrug-resistant TB or MDR-TB.

The current treatment for MDR-TB involves a two-year treatment course of painful injections, which provoke many bad side effects.

The WHO says it is hopeful the new oral treatment program it is launching will be more effective in controlling the spread of the particularly virulent form of tuberculosis.

The director of the WHO’s Global TB Program, Tereza Kasaeva, told VOA the new oral drug treatment the WHO is recommending has far fewer adverse side effects.

“Of course, it will be definitely much, much easier and there will not be a need for regular frequent visits of the physicians or health workers for making these injections. No doubt, as we see from the data, the effectiveness, the treatment success will be definitely much, much higher,” Kasaeva said.

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The director of the WHO’s Global TB Program, Tereza Kasaeva, told VOA the new oral drug treatment the WHO is recommending has far fewer adverse side effects.
VOA

The South African government has announced it plans to adopt the injection-free treatment. Kasaeva said the cost of the oral treatment is around $2,000, which is largely unaffordable for low-income countries.

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She said South Africa is engaging in talks with pharmaceutical companies to drop the price to $400.

The WHO says South Africa is one of the 20 countries most affected by MDR-TB. Others include Russia, China, India, Nigeria, Pakistan and Vietnam. (VOA)