AtoZ Of Healthy heart Guidelines
Let us see anatomy of Heart before starting AtoZ Of Healthy Heart:
Artery is the most important part in case of Heart Attack
- The heart pumps blood throughout the body.
- Blood vessels that supply blood to the heart is called coronary arteries.
- Heart attack caused by blood clotting in this artery.
- Artery supply oxygen contained blood throughout the body.
- The most important artery of the body is called aorta. It Carries blood from the heart throughout the body.
- The beginning of a heart attack or stroke is due to blood clot in an artery.
- Blood clots of Stops the flow of blood in the body.
- It damages the artery walls which leads to heart attack or stroke.
- In bypass surgery, the doctor takes an artery from another part of the body and new bypass artery is placed near the blocked artery.
- This occurs when the heart goes damaged and suddenly stops beating.
- In cardiac arrest, the pumping process of the heart is blocked. Due to which The heart cannot pump blood to the brain, the lungs and other organs.
- As the condition develops, the person becomes unconscious. He may die.
Diabetes: Four times the risk of heart disease
- People who have diabetes have four times the risk of heart disease.
- In diabetes, the body cannot produce insulin as per its requirement.
- The sugar we take in, insulin converts it into energy.
- Without insulin in the body, the blood vessels and nerves that control the heart are damaged.
ECG: Electrocardiogram, also called ECG
- It measures an electrical activity of your Heart.
- This test is done by placing sensors on the skin.
- Every time the heart beats, an electrical signal is emitted, the ECG checks the functioning of the heart through these signals.
- Generally, fat can be divided into two parts.
- Saturated and Un-saturated.
- Un-saturated fat lowers cholesterol levels and decreases the risk of heart disease. It is found in dry fruits and olives.
- Most saturated fat is animal fat. It is found in meat and dairy products like milk, butter.
- Consuming too much saturated fat raises (bad) cholesterol and increases the risk of heart disease.
- 40% of heart disease causes due to genetics. If a family member is diagnosed with heart disease, other family members are also at risk of heart disease.
- In this case, the help of genetic testing can be taken to detect heart disease in the first stage itself.
- The CardioMate DNA test is the most advanced genetic test for heart disease. Which can alert you.
- According to a Carnegie Milan University research, people aged 51 to 91 spend more time helping others. Hence the risk of heart disease in them decreases up to 45%.
- According to research, helping others in small or big ways keeps blood pressure under control. Helping strengthens your social relationships, which helps you to protect yourself from all kinds of diseases.
- Invest your time in exercise and good relationships to keep your heart healthy.
- At least 30 minutes a day, at least 5 days a week of physical activity such as brisk walking, running, swimming, cycling, playing tennis or jumping rope is essential.
- Heart-pumping aerobic exercise reduces the risk of heart disease by 14%.
- When good friends relieve stress, bring joy.
- Happy people have a 22% lower risk of heart disease Negative emotions like depression, anger and hostility increase the risk of heart attack and stroke. On the other hand happiness saves the heart.
- Researchers found that happy people were 22% less likely to develop heart disease than depressed and sad people.
- People with more negative emotions have the highest risk of heart disease, while happy people have the lowest risk.
Know Your Heart
- Beats about 60 times per minute and 1 lakh times per day.
- The heart is shaped like a fist.
- It weighs between 10 to 12 ounces (280 to 340 grams) in males and 230 to 280 grams in females.
- By the end of the day, your heart has beaten about a million times (about 60 to 80 beats per minute).
- It pumps about 1.5 gallons (about 6.8 liters) of blood per minute through the 60,000 miles (about 97,000 km) of blood vessels in the human body.
- Laughter is a great way to prevent heart disease.
- When you are angry, your body releases hormones that increase stress and increase the risk of heart disease, while when you laugh, your body releases endorphin hormones, which reduce stress and make you feel good.
- Laughter improves your immune system.
- When you laugh, the heart beats faster. Due to which more breathing is required. More oxygenated blood starts reaching the body. The functioning of the heart improves. Reduces the risk of heart disease.
- Meditation and yoga improve your heart health.
- Doing 10 minutes of meditation or yoga every day improves heart rate. It also Control and reduce Stress.
- Regular meditation reduces the risk of heart disease, diabetes and stroke. Which also makes you more active.
- The pulse remains more balanced among creations
- When you spend time in nature, your mind also benefits, your heart also gets stronger.
- Spending time in nature reduces the risk of heart disease and high blood pressure. People who spend more time in nature have a controlled blood pressure. It Reduce Stress hormone levels and balance heart rate.
- Sunlight is source of Vitamin D. Which can help reduce the risk of heart disease and high blood pressure. Morning sun makes serotonin in our body.
- Obesity puts pressure on the heart and increases the risk of high blood pressure and diabetes.
- In fact, obese individuals need more blood to supply their body with oxygen and nutrients. It increases the blood pressure. Therefore, the risk of heart attack also increases.
- This is a small battery operated device.
- A pacemaker sends a signal to the heart when a person’s heart is beating irregularly or too slowly. Which makes the heart beat in right pace. The weight of this device is around 25 to 30 grams.
- Quit smoking, start benefiting in 14 days.
- Quitting smoking reduces the risk of blood clots.
- After two weeks of quitting smoking, lung function starts to improve.
- Cigarette smoke damages blood vessels.
- As time progresses after quitting cigarettes, the blood vessels begin to heal.
- Within 14 days of quitting smoking, the body becomes more healthy.
- If you sit for five hours or more every day, it doubles the risk of heart disease.
- Similarly, upside down also damages the heart.
- BP decreases during sleep. Less sleep means high blood pressure, high blood pressure is one of the main risk factors for heart disease and stroke.
- A stent is a small tube used to open a heart blockage.
- Due to the blockage in the artery, the doctor uses a stent to open it.
- Most stents are made of wire mesh. Some are made of cloth.
- A stent is placed to open the blocked arteries.
- Gum disease is associated with an increased risk of heart disease.
- Increased risk of bacterial transmission from teeth into blood streams, which can affect heart valves.
- These ailments also point towards coronary artery disease.
Understand Your Heart
- Know your limits.
- Maximum heart rate depends on age. The basis of which is 220.
- Assume that your age is 45 years, then you can know your vital heart rate by subtracting 45 from your age in 220.
- That means your heart should not beat more than 175 times per minute during exercise.
- We can detect Heart beats with the help of smart watches and other small devices.
- When the heart beats, valves also open and close during each beat.
- The heart has four valves.
- When it gets bad, the valves do not open or close properly. In this condition, the flow of blood from the heart to the body is obstructed, which is replaced by surgery.
- Keeping the body hydrated by drinking sufficient and timely water can slow down or prevent the negative changes in the heart.
- People who drink 8 glasses of water a day have a lower risk of heart failure.
- According to the National Academies of Sciences, Engineering and Medicine, about 3.7 liters of water for men and 2.7 liters for women need to intake every day.
The X Factor
- Until now, scientists did not know whether a damaged heart can heal itself or not.
- Recently scientists have discovered a gene in zebra fish that can heal damaged heart tissue and make new ones too.
- It has revealed a new way of whether the human heart can repair itself.
- Indians get heart disease at least 10 years earlier than Westerners. That is, the risk of coronary artery disease is high in Indians in their youth.
- In western countries people get heart disease at the age of 60, while in Indians it happens at the age of 50.
- Generation Z: Growing risk among teenagers.
- The risk of heart disease is also increasing among young people under the age of 25 (Generation Z).
- Cases of high blood pressure have increased in the past few years among Gen Z and teenagers.
- According to the National Family Health Survey, obesity, diabetes, high blood pressure are increasing in the new generation in India.
Heart disease is preventable. The risk is greatly reduce if you understand its early symptoms and adopt some small but very important measures.
By understanding these symptoms and precautions, the risk will reduce up to 80%.
Early symptoms of heart disease:
If you have these 7 problems, don’t ignore them.
- Chest pain: Chest pain (angina) is the biggest symptom of a heart attack. Pain in the left side of the chest can be a sign of the onset of a heart attack. It starts slowly and then feels tight.
- Sweating: Sweating starts without Work out, exercise or do any work, feeling of Frightening and restlessness. Be careful if you feel it. This happens when The heart is unable to pump blood well.
- Difficulty in breathing: Before a heart attack, difficulty in breathing (dyspnea) also starts. Feeling of Pressure, heaviness or restlessness on the chest (belt around chest or weight on chest).
- Dizziness on the contrary: Dizziness and darkness before the eyes can also be a sign of low blood pressure. Don’t overlook it. It can also be a sign of heart disease.
- Swelling in feet: Due to swelling in the feet, heels and soles, lead to improper blood circulation in the heart. If you feel constant pain in your feet while walking, don’t ignore it.
- Pain in the throat and jaws: Pain in the jaws is the main symptom of heart attack in women. The veins near the jaw originate from the heart. These pains occur from time to time.
- Continuous snoring: Snoring occurs due to not being able to take enough oxygen while sleeping. Which can be a sign of heart disease. Lack of sleep also increases the risk of heart attack.
Heart Disease Prevention Remedies
Remedy will help you on 3 levels of heart disease
- Steps to prevent heart disease:
Keep weight under control: If the weight exceeds 10 kg after the age of 20, the risk of heart disease increases three times. For that do a brisk walk or exercise for 30 to 60 minutes 5 days a week.
Food and sleep: Eat less salt. Include bananas, oranges, grapes, dates in the food. Every person between 18 to 65 years of age should get 7 hours of sleep every 22 days. Prolonged lack of sleep also increases the risk of heart disease.
- If you have heart disease:
Regular check-ups: Get regular check-ups of cholesterol, fasting glucose, vitamin D, vitamin B12, insulin levels, coronary calcium score, blood pressure.
Stay away from stress: Be alone in a quiet place for 15 to 30 minutes every 22 days, keep removing stress. Instead of eating all at once, eat small meals several times. It reduces the risk.
- If a heart attack occurs:
Give CPR: If the patient is unconscious, unable to breathe, give him CPR (Cardio-Pulmonary Resuscitation). For that put both your hands right in the middle of his chest and press hard and fast. Do this 100 to 120 times in a minute.
Take aspirin only on doctor’s advice: Taking aspirin without checking can cause bleeding in the stomach. If you have a heart attack, call the doctor first. Do not drive yourself to the hospital. This can be dangerous.
In India, cases of heart disease are increasing at a young age. In total, 272 deaths out of every one lakh are due to heart disease, while the global rate is 235. These deaths are more than deaths due to any other disease. Know your heart, how it works and what it expects of you to stay healthy.
Information Source : Harvard provent heart study report, Meyo clinic,Resport of American National Library of medicine, Clive land Clinic, Live Sciences, Texas Heart Institute.