Heart, the fist-sized organ, is one of the keys to quality life. On World Heart Day, celebrated on the last Sunday of September, ‘The Navhind Times’ explores various mantras to a healthy heart
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FITNESS
Being fit and having a healthy heart go hand in hand. A fitness regime is a must for every individual of any age group.
It has been observed that most people get into a fitness regime after they find they are suffering from an ailment. In reality, one needs to start being fit early in life. All it requires is a simple and basic form of exercise like brisk walking. “Walking is an excellent exercise for everybody. How many kilometres you walk in a day is not important, what is important is to walk for at least 30-45 minutes everyday,” says fitness instructor, Norbert D’Souza of Fitness Studio, Miramar.
He adds, “Cardio vascular exercises like walking and swimming are good for the heart as they helps to pump more blood. These are the basic exercises one should start with. Often we find people, especially youngsters, focusing more on body building. If your heart is not healthy a sculpted body is of no use.”
Even a basic activity like cycling can help to. “Regular cycling is a very good form of exercise for those who do not go to a gym. One can start with cycling for 20 minutes and then slowly upgrade it to 45 minutes. It could be done thrice a week,” says Joseph Rodrigues of Goa Cycling Club.
The other form of exercise that will keep your mind and body fit is yoga. The deep breathing exercise or the pranayam is very good for the heart. “Through normal breathing we use only 1/3rd of our lungs capacity. With deep breathing ample oxygen is taken in, which is important for blood purification. It also reduces cholesterol levels. It is good to do the Suryanamaskar also. Breathing exercise for 5-10 minutes everyday with along with some soothing music will help your heart,” says Panaji based yoga instructor, Geeta Gupta.
DIET
A healthy diet means a healthy life. However, an important ingredient in this diet is a positive attitude towards life, says dietician at Vrundavan Hospital, Mapusa, Ms Bernadette Pereira. She adds, “Along with healthy eating practices one should be happy and cheerful at all times. Also eating fresh foods and reducing the intake of readymade and packaged food, food high in salt content and trans fatty acids, goes a long way.”
She also maintains that a balanced meal in moderate quantities is important. “The best option is vegetarian food. But, that does not mean that one should have oily vegetarian food, then it is not healthy. Oil intake should not be much and one can opt for any type of oil, but in minimum quantity,” confirms Pereira.
She also cautions about coconut oil and red meat. “Goans have the habit of putting coconut in almost every dish including sweet dishes. There is a need to cut down on it. Consumtion of red meat and no exercise will mean an increase in cholesterol levels and result in thickening of arteries,” concluded Ms Pereira.
REGULAR CHECK-UPS
Prevention is better than cure doctors aver. Once we cross a particular age, our health undergoes various changes. Looking after our health assumes paramount importance. Panaji based cardiologist, Dr Rufino Monteiro opines that individuals must go in for a heart check-up after the age of 35 years.
He says, “It is better if heart problems are nipped at an early stage. Taking care of one’s health from a young age is more important than taking precautions at a later age.”
Panaji-based practitioner, Dr Sitakant Ghanekar says the middle aged must resolve to get a check-up on every birthday. Symptoms generally associated with heart problems are pain in the chest and surrounding areas. Sometimes, says Dr Ghanekar, diabetic patients do not even feel pain. Often people pass off such pain as indigestion and flatulence and neglect it. If such a feeling persists, it is advisable to go to a doctor.
“Go for a check up if you have crossed the age of 50 and you have risk factors. My message to all is to reduce your paunch,” says Cardiologist, Apollo Hospital, Margao, Dr Uday Khanolkar.
SWITCHING TO BETTER LIFESTYLE
Stress and lethargic lifestyle are the two main causes for heart ailments. Says cardiologist Dr Uday Khanolkar, “Avoid eating deep fried food, pastries, food rich in butter and cheese, tobacco in any form, keep a check on your sweet intake, exercise at least 40 minutes a day four times a week, do aerobic exercises like jogging, swimming and not weight lifting, eat vegetables and fruits. He adds, “Daily physical activities have reduced over the years, contributing to incidences of heart problems. However, awareness can rectify the problem.”
Dr Sitakant Ghanekar, Panaji says, “Hurry, worry, wrong curry, and fury can best sum up causes of heart problems. As students we were taught that heart problems start after one is 50 years, that is no longer true because our stressful lifestyles. Stress hormones are harmful.”
PRECAUTIONS FOR THOSE SUFFERING FROM HEART AILMENTS
Dr Rufino Monteiro, Panaji advises, “I would advise heart patients to go for regular check-ups, take regular medication, exercise after discussing with your doctor what is best for you, take a low fat diet, stop worrying, maintain ideal weight, do not smoke or drink alcohol in excess.
Dr Sitakant Ghanekar advises, “Do regular check-ups and change your lifestyle. Yoga is not a medical science. It is complimentary to science. Choose ‘asanas’ according to your age.”
(Compiled by Arti Das and Clara A Rodrigues)
