Matters of the Heart- Mental Health and Cardiovascular Health

 

Matters of the heart can have two meanings one being the romantic affair and second being the cardiovascular health. But we would be talking about cardiovascular health. Cardiovascular health can be maintained through simple seven lifestyle changes like stop smoking, be active, eat better, lose weight, reduce blood sugar, control cholesterol, manage stress and blood pressure. These seven are the predisposing risk factors for cardiovascular disease. Cardiovascular disease are diseases of the heart like coronary artery disease, heart failure, heart arrhythmia, heart valve problems, etc. Cardiovascular diseases are common in men is a misnomer as recent studies shows that women and men have equal predilection for cardiovascular diseases after certain age. Even according to different studies it has been found out that more women die as a result of first heart attack than men.

How to keep the heart healthy? A basic question which everyone should know. So to start with: - Diet should consist green leafy vegetables, whole grains, berries, avocados, fatty fish and fish oil, walnuts, beans and dark chocolate for healthy heart. Control your portion size by fixing a plate or bowl to avoid eating more calories. Eat large portions of low-calorie, nutrient rich foods such as fruits and vegetables, and smaller portions of high-calorie, high-sodium foods such as refined, processed or fast foods. Next important thing is to do exercise. Basically three kinds of exercise that boost heart health are as follows: - 1) Aerobic Exercise- Aerobic exercise consist of brisk walking, running, swimming, cycling, playing tennis and jumping rope. It improves circulation, which results in lowered blood pressure and heart rate. It also controls blood glucose hence lowers the risk of type-2 diabetes. Ideally, 30 minutes a day, at least five days a week aerobic exercise should be performed. 2) Resistance Training- Resistance training includes body resistance exercises like push-ups, squats and chin-ups, working out with free weights, using weight machines, etc. It helps to reduce fat and create leaner muscle mass. It should be performed for at least two non-consecutive days. Combination of aerobic exercise and resistance work may help raise good cholesterol and lower bad cholesterol. 3) Stretching, Flexibility and Balance- Basic stretches should be done which can be followed as per YouTube channels or yoga trainers. Flexibility workout do not directly contribute to heart but benefit musculoskeletal health which enables you to stay flexible and free from joint pain, cramps and other muscular issues. Flexibility workout should be carried out every day before and after other exercise. Avoid harmful habits like smoking and alcohol as it leads to increased heart rate, tightens major arteries and cause an irregular heart rhythm and also nicotine, tar, carbon monoxide forms a fatty plaque which adheres to the wall of the arteries and narrows them.

Most importantly to keep heart healthy manage your stress level. As mental health and cardiovascular health are closely related, it is important to keep our mind healthy and free of stress and other mental issues like anxiety, depression, insomnia, etc. Mind is involved in different emotional trauma and behavioral changes which affect heart’s health. According to new research, biological and chemical factors that trigger mental health issues also could influence heart disease. Stress can increase hormones like adrenaline and cortisol which can have impact on blood pressure and heart rate. Stress leads to substance abuse like smoking tobacco, drugs, etc. which is very harmful for heart. To overcome stress, one should start sharing their situation with their loved ones or doctor, should get involved in activities like yoga, meditation, walk, gardening, listening to music, etc. People with stress should try to spend their time with family, friends, loved ones to come out of stress, sleep for 8 hours at night. Gradually, when mind becomes calm and at peace, stressful condition will go and in a way heart health will also be maintained.

At the end, Healthy mind would lead to healthy heart which would eventually increase the lifespan.

                                                                                                                           - Dr. Shailee Patil