In the day and age when people skip good meals for fast food and trade exercise with being a couch potato, it comes as no surprise that we are a nation heading towards a major coronary endemic disease. But the sheer number of inflicted people is staggering. It was a common myth that heart diseases effect the wealthy and was a ‘man’s disease' but latest research conducted by the Indus Health Plus shows an abnormality both the obvious and eye opening.
There is an alarming 10-15 per cent rise in cardiovascular disease (CVD) among young women. Women are less proactive about getting diagnosed and treatment done compared to men. Many doctors feel women choose to ignore symptoms of heart disease, and they suffer a higher risk as the changing lifestyle has led to an evident drop in estrogen hormone count. Lack of estrogen hormone is among the top five reasons for younger women in the age group of 20-40 years developing CVD, as the hormone acts as a heart protecting agent.
Due to marked changes in lifestyle, not only have the risk factors for the CVD, like stress, smoking and drinking increased considerably but co-morbid conditions like obesity, hypertension and diabetes have also gone up. Working women juggle between home and work responsibilities and hence are more likely to get exposed to stress and lead an unhealthy lifestyle, putting them at a higher risk as compared to women who are not working. Nevertheless, the burden of household responsibilities and lack of self-care cannot be dismissed as well. So how does one rectify years of damage and work towards a healthy body and mind? Prevention is the best option.
About 80 to 90 per cent of cases can be prevented by controlling risk factors like smoking, alcohol consumption and so on by following these simple steps.
Eat a healthy diet: Choosing nutritious meals and snack options can help avoid heart disease and its complications. Be sure to eat plenty of fresh fruits and vegetables. Eating foods low in saturated fat and cholesterol and high in fiber can prevent high blood cholesterol. Limiting salt or sodium in your diet can also lower your blood pressure.
Exercise regularly: Physical activity can help you maintain a healthy weight and lower cholesterol and blood pressure. You may find yourself strapped for time, but try and squeeze in atleast 30 minutes of brisk walking. Try and incorporate a higher activity level into daily activities like taking a walk, riding a bike to the supermarket, climbing stairs instead of using the elevator and playing sports like badminton and basketball.
Don’t smoke: Cigarette smoking greatly increases the risk of heart disease. So, if you don’t smoke, don’t start. If you do smoke, quit. Consult your doctor to find ways to help you quit.
Limit alcohol intake: If you drink, do so in moderation. A limit of two drinks per day is good for your heart, but do not binge.
Go for preventive check ups: Preventive healthcare screening can give you and your doctor a lot of information about how at-risk you are for CVD. Keeping a tab on your general health will help you monitor and prevent fatal health issues.
Control your BP and cholesterol: If your blood pressure or cholesterol is high, take steps to lower it. This could include eating a healthier diet, getting more exercise, and following your health care professional’s instructions about the medications you take.
De stress: Being stressed isn’t just a bad headache, it can have some pretty severe effects on your body. Take time out to relax with friends or by yourself. Exercise, yoga, meditation and the right amount of sleep also goes a long way in combating stress levels. If none of these tricks work and you still find you stressed, see a professional counsellor or psychotherapist.
The article has been contributed by Kanchan Naikawadi, a consultant at Indus Health Plus