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Journalism of Courage
A happy New year is around the corner. It’s that time of the year when many new resolutions are made and an equal number of resolutions are broken.
This year, let us make 6 resolutions to keep our heart healthy. The main aspect of making these resolutions actually work is to start in simple small steps, be consistent and make them a habit over time.
I shall exercise regularly
The number one resolution to keep our heart healthy is to make exercise a part of our everyday life. Regular exercise helps in reducing weight, makes our bones and muscle stronger, keeps blood pressure, blood cholesterol and sugar levels under control and improves heart health and mental well-being.
The American Heart Association recommends at least 150 minutes of moderate intensity exercise in a week, which translates to 30 minutes of exercise every day for at least 4-5 days a week. We should remember that we don’t need complicated exercise machines in gym for exercise, just brisk walking is enough.
I shall eat a healthy diet
Diet plays an important role in our overall health. A diet rich in oily foods, sugar, salt and processed foods is a major health hazard and increases the risk of hypertension, Diabetes Mellitus, atherosclerosis, heart attack and stroke.
A heart healthy diet should have low carbohydrates, low fat and high protein content. We should include a lot fruits and vegetables, whole grains, legumes and nuts. We should reduce the consumption of oily foods rich in trans-fat / monosaturated fat, salt intake, red meat, refined or processed foods.
I shall exit addictions
One of the major risk factors for heart attack, especially in the younger generation, is smoking. Chronic smoking increases blood pressure, heart rate and causes cholesterol deposits in the arteries of the heart which can cause heart attack. Remember the funny quote: “If you think YOU are smoking, you are mistaken…it is the other way around.” Smoking cessation reduces the risk of future heart attacks and stroke.
Similarly, we should plan to exit other addictions like drinking, binge eating and addiction drugs like cannabis.
I shall take care of my Emotional health
Excessive stress and anxiety has been shown to be important risk factor for many health problems like high blood pressure, high sugars, heart attacks and stroke. So, taking care of our emotional health is as important as regular exercise and healthy diet.
Spending more time with our family, having a good set of friends to talk freely, reading good books, listening to favourite music, reducing time spent on social media, taking up a hobby or spending time out in the nature can all keep our mind happy and healthy.
I shall get enough good quality sleep
In today’s lifestyle with extended work hours, night shifts, night time scrolling and late-night partying, getting a good night’s sleep has become a luxury. Poor quality, disturbed sleep is directly related to hypertension, obesity, Type 2 Diabetes Mellitus, heart attacks, and mood disorders like depression and anxiety.
It is recommeneded to get a good quality sleep of 7-8 hours per night. This can be done by following a few tips: sticking to a schedule, keeping bedroom cool and free from light emitting screens like mobiles & television and avoiding caffeine in the late evenings.
A good quality sleep not only regenerates our body, it also helps in reducing stress, improving immune system, increasing memory, and resetting the biological parameters like blood pressure and heart rate thereby benefiting the heart.
I shall get periodic health checkups
We take utmost care of our bikes and cars by periodic servicing wherein the service advisor detects any problem and rectifies it. Unfortunately, our body does not get the same attention that it deserves from us.
A periodic health checkup helps us in early detection of the risk factors causing heart attack like Diabetes Mellitus, hypertension, high cholesterol, obesity. Knowing our numbers -BP, weight, cholesterol and sugar levels – will help us in making necessary healthy lifestyle changes. Again, in patients already having chronic health issues, a periodic health checkup will help in monitoring whether the disease in under control and in detecting complications at an early stage.
So, let us resolve today to follow the above steps and take complete care of the most dependable pump in the world- our Heart!
Dr. Srikumar, Senior Consultant – Interventional Cardiologist at Kauvery Hospital Alwarpet, is known for his commitment to providing high-quality care and his focus on improving patient outcomes. His expertise and extensive experience in managing complex cardiac conditions have earned him the respect of both his peers and patients. At Kauvery Hospital, he plays an integral role in delivering specialized care, ensuring that patients receive the best possible treatment for their heart-related health concerns.
Kauvery Hospital Alwarpet is renowned for its state-of-the-art medical facilities and commitment to providing comprehensive healthcare services. With a focus on patient-centered care, the hospital boasts a team of highly skilled professionals and cutting-edge technology. It is known for its excellence in treating a wide range of medical conditions, particularly in cardiology. The hospital’s dedication to offering world-class care makes it a trusted destination for individuals seeking advanced treatment and specialized interventions in the heart of the city.
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