During these unprecedented circumstances, your daily routine must have
been forced to change during the lockdown and it has never been more important
to focus on your physical and mental health.
Read about the top 10 tips by Best Cardiac Electrophysiologist &Interventional Cardiologist on how to keep your heart healthy:
1.
Cut down on salt and eat less sugar
Always try to fill your
plate with healthy foods and avoid meals that are high in salt, fat,
cholesterol, and sugars. Ditch processed meals, junk food and sugary drinks
which can increase your blood sugar levels and add extra calories. Eating a lot
of salt can also contribute to high blood pressure, a major risk factor
for heart problems. Also, control your
portions & eat mindfully without distractions like TV, newspaper, mobile.
2.
Quit Smoking
Smoking is one of the main causes of cardiovascular
diseases, and smokers are almost twice as likely to have a heart attack
compared with those who have never smoked. It not only damages the lining of
your arteries but reduces the amount of oxygen in your blood and raises your blood
pressure. Quitting smoking today & enjoy an active and healthy life.
3.
Limit your Alcohol Intake
Alcohol can affect your heart by
causing high blood pressure, abnormal heart rhythms and damage to the heart
muscle. That does not mean that you must completely give up alcohol
consumption. The key is to only drink alcohol in moderation.
4.
Exercise and
don’t sit for too long at one time
Engage yourself for at least 30 minutes of any
physical activity for 5 times a week. Studies
show that people who aren’t very active and have a couch potato or desk jockey
lifestyle seem to have an unhealthy effect on blood fats and blood sugar. Remember
to always take regular breaks to move around if you have a desk job.
Take up your favourite exercise today. Brisk walk, jog,
yoga, dance, take the stairs at every opportunity, while maintaining
appropriate social distancing of 2 metres.
5.
Get Enough Sleep
Sleep is an essential part of keeping your heart
healthy. It helps the body rest, restore and
recover. Stress and anxiety can cause sleep problems but there are some simple
steps you can take to help improve the quality
of your sleep.
6.
Know your numbers
For people with any cardiovascular ailment, it is
important to keep a regular check on blood pressure, blood sugar, and cholesterol for a healthy heart.
High blood pressure and cholesterol are silent killers which means that you will
not know you have them unless you get tested. Learn the optimal levels for your
sex and age group. Take steps to reach and maintain those levels.
7.
Check what you are eating
During this time, people are eating a lot of
packaged foods. Before your buy any packaged food, don’t forget to check the food
and nutrition to check the calories, salt & sugar content as well as
saturated fats in the food you are about to consume. You should be fully aware of
what you are eating. Maintaining a healthy diet with limit in saturation fats will
go a long way in maintaining a healthier body and mind.
8.
Enjoy doing household chores
Doing the dishes or mopping the floors may not be
as invigorating as your gym sessions or Zumba class. But these activities and
other household chores do get you moving. They can give your heart a little
workout, while burning calories too. Put your favourite music on and add some
pep to your step while you complete your daily chores.
9.
Stay positive and reduce stress and anxiety
During this unprecedented circumstance, it is even
more important for everyone to manage your stress levels. Stress causes the
hormone, cortisol, to be released which affects every cell in the body, increases
inflammation and can weaken your immune system.
In this time of self-isolation, be well connected
and keep talking, laugh, confide with your friends, family and loved ones. Maintaining
a positive outlook on life may help you stay healthier for longer.
10.
Maintain hygiene and keep your home environment
clean
It is imperative to maintain a proper hygiene and
keep your house clean. Wash your hands often with soap and water for at least
20 seconds. Use a tissue or cover your mouth with your elbow when you cough or
sneeze. Always wear a mask when you go outside your house and maintain proper
social distancing. Cleanliness of the surfaces of your house that you touch the
most is very important, such as, doorknobs, desks, keyboards, mobile phones,
your kitchen and bathroom.
