Make every day a heart healthy day

India is currently witnessing nearly two million heart attacks a year, and a majority of the victims are young adults. This is an alarming figure! Heart disease is an umbrella term which addresses conditions and disorders that affect the structuring and functioning of the heart in some way or the other. Common known heart conditions include heart failure, heart attack, angina, heart valve disease, congenital heart disease or irregular heart rhythms. Of these different types of heart diseases, some are a result of lifestyle disorders while some are inherent in nature.

Here are a few common factors that contribute to cardiovascular diseases:

• Unhealthy eating.
• Overweight or obesity.
• Physical inactivity.
• Smoking.
• High cholesterol.
• High blood pressure.
• Diabetes.
• Depression.
• Family history of CVD.

Do you juggle between your professional, personal and social lives?

Do you have little time for your fitness goals?

Do not take your heart health lightly, infact make changes to live better. Make lifestyle and diet changes so that every day is a heart healthy day. Do not wait for any symptoms, instead start living heart healthy from today.

Your heart is the centre of your whole system; and here’s what you can do to keep it happy and healthy. Do all of these as part of your daily routine and you will have a healthy heart:

1.  Take fitness seriously.

Exercise regularly to make your heart muscles strong, so they contract and release repeatedly at a fast pace. This also burns away any accumulated fat that could deposit in your arteries that leads to heart attacks.

Pick one activity from here, and do it six days a week for 30 minutes:

• Walk.
• Jog.
• Run.
• Cycle.
• Swim.
• Aerobics/zumba/kick boxing.
• Active sport (football, tennis, badminton; etc).

2. Choose healthy foods.

Eat heart-healthy foods like avocado, oatmeal, salmon, olive oil, nuts, berries, pure chocolate, legumes and spinach. Make one of these a part of every meal.

3. Eat healthy fats not trans fats.

We need fats in our diet, including saturated and polyunsaturated and unsaturated fats. One fat we don’t need is trans fat, which is known to increase your risk of developing heart disease or having a stroke over a lifetime. This is because trans fat clogs your arteries by raising your bad cholesterol levels (LDL) and lowering your good cholesterol levels (HDL). Stay away from fried foods and processed foods.

4. Don’t be sleep deprived.

Sleep is an essential part of keeping your heart healthy. If you don’t sleep enough, you may be at a higher risk for a cardiovascular disease no matter your age or other health habits. Adults who slept fewer than six hours per night are about twice as likely to have a stroke or heart attack compared to people who slept six to eight hours per night.

5. Stay away from second- hand smoke.

The risk of developing heart disease is about 25 to 30 per cent higher for people who are exposed to second-hand smoke at home or work. This is because the chemicals emitted from cigarette smoke promote the development of plaque build-up in the arteries.

6. Meditate.

This reduces your stress levels and makes the heart pump normally. Even 10 minutes of meditation a day can help make a difference to your heart health.

7. Do things that you enjoy.

Do one enjoyable activity every day. Solve a crossword, phone your best friend,  read a book, watch a comedy show, anything that is happy and positive.

8. Practise good dental hygiene.

Dental health is a good indication of your overall health, including your heart, because those who have periodontal (gum) disease often have the same risk factors for heart. Brush twice a day and floss daily to maintain good dental hygiene.

Your heart and your diet.

Here are a few health tips on eating heart healthy:

• In order to take control of your heart health and your health in general, it’s important to evaluate your meal. Analyse the meals you eat, ingredients you use and cooking methods you use.
• The biggest part of turning a kitchen into a healthy place to cook and eat is to replace all junk foods and empty calorie foods with healthy options.
• Start cooking often. This helps you eat healthy and fresh home food and stay away from packaged foods and restaurant meals.
• An essential component of a heart-healthy diet is eating the right kinds of foods throughout the day. Snack strategically mid-morning and mid-afternoon to help keep you satisfied so that you don’t overeat at mealtime.
• Shop smart and plan ahead. Create weekly meals plans and buy groceries in advance. This will ensure you eat home food and get the maximum nutrients. Stocking the required ingredients also keeps you away from ready to eat packaged foods.

Is your heart healthy and strong? Do you have any queries on your cardiac health? Talk to our cardiologists at our Centre for Cardiac Sciences.  Please find below link for more details:

https://www.kokilabenhospital.com/departments/centresofexcellence/centrefor_cardiacsciences.html

The Tata Mumbai Marathon is to be held on 20th January 2018. Are you running the marathon this year? Many have been training for months for the marathon day. Are you excited or nervous about the marathon? Relax your anxieties as we take you through essential health tips that help you cruise through the marathon smoothly.

Plan your marathon in advance:

1. Correct footwear

Invest in some good quality running shoes to protect your bones, muscles, joints and tendons during your training. Depending on your weight and the type of shoe, most running shoes should last between 300 and 800 miles.

2. Drink on the Run

During your training run, have the sports drink and energy gels you intend to refuel with during the race.

3. Don’t exceed your limits

Stick to your plan when training for a marathon. Doing more miles than you’re used to in the last few weeks will hurt–not help–your race.

4. Run a Dress Rehearsal

Four or five days before the marathon, do a two- or three-mile marathon-pace run in your marathon outfit and shoes. Besides boosting your confidence it will also test your endurance levels.

5. Get plenty of protein

Protein-rich foods are often associated with bodybuilders, but they’re just as important for runners. When you run, your body may use protein as fuel to keep going, so it’s important to regularly replace your stores.

6. Don’t forget core training

Remember to do regular core training, this will work the muscles in your abdomen which control posture and support the rest of your body. A strong core will make you a stronger, better runner and help prevent injuries.

7. Carbo-Load, Don’t Fat-Load

During the last three days, concentrate on eating healthy carbohydrate-rich foods and avoid fats.

You have been training for months for the marathon. Are you wondering what to do on the marathon day and how to prepare yourself on the final day? You may have many unanswered questions. Here are some expert tips from our Sports Medicine team to ace the marathon:

• Eat Breakfast

Two to three hours before the race eat a carbohydrate-rich breakfast. Breakfast restocks your body and prepares it for the run.

• Warm Up

Do a little warm up like jogging before the marathon because you want to preserve the glycogen stores and keep the core body temperature down. It also helps keep the heart rate slightly elevated.

• Line up Loose

Fifteen minutes before the start, begin some gentle stretching. Concentrate on the muscles of the back side of your body–your calves, hamstrings, glutes, and lower back. Remember, your goal is to start the race comfortably.

• Start Slow

Run the first two to three miles 10 to 15 seconds per mile slower than goal pace. This preserves precious glycogen stores for later in the race so you can finish strong.

• Drink Early & Often

Have a sports drink at the first station and every one after. Taking in carbohydrates and fluid early will help postpone or prevent serious dehydration or carbohydrate depletion later, so you’ll be a lot more likely to maintain your pace.

Here are a few marathon mistakes to avoid:

• Training without a plan.

Everyone runs and trains differently so finding a plan that works for you is key. Be sure to follow a plan that suits your likings and needs.

• Improper diet intake

Your marathon training plan also includes eating a healthy diet. Finding proper ways to fuel and refuel your body will support your performance on the day of your marathon. Make sure that your choice of fuel is the exact same one [that] you use on race day. Do not change anything on race day.

• You’re not prepared for common running injuries.

Blisters are one of the most common alignments that runners suffer from. You can avoid setbacks like this by wearing the right running shoes during training.

Talk to your doctor immediately if your body shows some signs that you are not ready for a marathon:

1. If your heart rate increases to a very high level with minimal exercise. Normally the heartbeat increases gradually with increasing level of exercise.

2. If BP rises to a very high level during running then probably you are yet not fit. A systolic BP more than 180 mm Hg and diastolic BP more than 110 mm Hg during running is considered significantly high. Normally the BP increases marginally during exercise.

3. If the BP falls instead of rising during running, then there may be some serious underlying cardiac disease and you are not fit to run.

4. If the oxygen saturation dips to a very low level during exercise or running then you are not fit for a run. Consult a doctor immediately.

5. If you feel excessively fatigued with a relatively low level of exercise, then you are not fit to run.

Wishing all the runners a healthy and fun Marathon! Our Sports Medicine experts can help you with any sports related injuries. Please find below link for more details:

https://www.kokilabenhospital.com/departments/outreach/centre/sports_medicine_clinic_-_mumbai.html

The New Year is officially here and so are the many health resolutions. Every new year people make many resolutions, but how many follow them religiously?
What is your New Year health resolution?
Do you want to get healthy and fit this new year?
Or do you want to quit a bad habit?

Getting healthy and losing weight is one of the most common New Year’s resolutions, but 80 percent of people who make that promise quit by February and go back to their old ways. Promise yourself to make 2019 a year to achieve your goals.
This is how you can stay focussed:

• Choose your resolutions wisely.
• Choose an activity you enjoy for fitness.
• Motivate yourself daily, make a fitness chart or find a fitness app that keeps you accountable.
• Find a friend or partner to work out with.
• Be specific and realistic while choosing your resolution.
• Make your goals known to others.

Motivation and support can further ensure you’ll stick with your resolution
Once you’ve set your goals, it’s all about motivation. That can come in the form of support from family, friends, doctors, and helpful tools.

Here are a few common Health resolutions to follow:

• Get more and better sleep – Getting more — and better quality sleep — in 2019 can benefit you on multiple health fronts. Insufficient sleep can decrease the immune system’s ability to be as strong as it should to fight common illnesses such as cold and other viruses. It can also increase the risk and severity of various mood problems including anxiety and depression. Most adults need around eight hours of sleep each night to stay healthy.
• Change when you eat – Another trick to losing weight without changing your diet is to only eat while the sun is out. By shifting when you eat, you can capitalize on when your body’s metabolism is running fastest. The way your circadian rhythm works, your metabolism is highest around 10am and lowest in the middle of the night.
• Get and stay active – Regular exercise is well-proven to decrease the potential to develop either depression or anxiety. Get at least 150 minutes of exercise each week. For those looking to change up their sedentary lifestyle, change this habit. Don’t eat while watching television and spend only as much time watching television as you spend exercising.
• Reduce stress – Stress can impact more than just our emotional health. At least 60 to 80% of all doctor visits touch on least one problem related to stress. Stress can impact more than just your emotional health. Stress can be an overriding factor that leads to many lifestyle diseases.
• Turn off your phone before bedtime – People who use a light-emitting device instead of reading a book before bed are more alert, take longer to fall asleep, get less deep REM sleep, and take longer to wake up. Simply avoid your devices before going to sleep.
• Eat more fruits and veggies – Looking to eat healthier? Do not depend on crash diets. For a long-term solution, make a point of adding fresh produce to your plate, rather than avoiding certain foods. You’ll naturally eat fewer unhealthy foods because your appetite will be satisfied with fruits and vegetables.
• Quit smoking – No matter how long you’ve smoked, there are health benefits to quitting. Long term smoking affects your heart and lung health and causes many types of cancer. Seek counselling support but quit today.
• Do one puzzle every day – Puzzles like Sudoku and crosswords are more than just a fun game. The more frequently people engaged in these games, the better their cognitive function as they aged. On tests measuring grammatical reasoning speed and short-term memory accuracy, frequent puzzle players had results comparable to people 10 years younger than they were.

Wishing you all a Happy and Healthy New Year! May 2019 motivate you to make fitness, good sleep, healthy and fresh food a part of your daily life.