Feb being American Heart Month let us all pledge to walk for the sake of our hearts & lives.

Increasing numbers of individuals are dying yearly across the globe from varied kinds of heart disease, CAD (coronary artery disease), hypertension, strokes, heart attacks & heart failure as compared to other reasons. When it does not obliterate the person straight away, it is capable of disabling the person for protracted spans of time prior to him/her dying.

Regrettably the common thread linked to these varied cardiovascular diseases is a non-healthy lifestyle. Some types of heart disease are innate or congenitally occurring or resulting from factors like infection. But, largely, heart disease is the outcome of pitiable dietetic intake, dearth of exercising, obesity or overweight & among smokers. Genetic factors and age additionally augment risk for heart disease. Hence, as one ages, the likelihood of developing heart disease also increases & when one has a kin history of cardiovascular disease, the risk only augments further.

One major life-saviour is to take walks everyday which would help in living lengthier & healthier lives. For each hour one devotes to taking walks it improves life expectancy by duo hours. Now isn’t that the finest return on invested capital.

In commemoration of American Heart Month, elucidated herewith some express pointers on shielding oneself from heart disease related death.

• Knowing one’s risk factors. Are you eating a heart-chummy dietetic intake? Are you exercising amply? Are you in the normal weight bracket? Are you are smoker or exposed to second hand smoking? Are you having other conditions which might be leading to cardiovascular ailment like hypertension or are you diabetic?
• Being aware of those numbers. Enquire from your physician regarding cholesterol readings – knowing what your low-density and high-density cholesterol, total cholesterol and triglyceride levels. Certainly it is important to keep tabs regularly on blood pressure readings. Discussing with your physician what these figures actually translate to.
• Having knowledge about the signs & symptoms of heart attacks & calling emergency helpline numbers at the earliest. Several people are waiting for far too much time. Whenever doubtful, always calling up medical assistance. Prevalent signs & symptoms entail pains or discomforting sensations felt in the trunk & /or torso (jaws, neck, arms, back &/or tummy), breathlessness, cold perspiration, feeling nauseous &/or feeling light-headed.
• Eating healthy. Although it could be tricky to alter consumption practices that have been followed for so long, yet do make a humble beginning at changing things by – eating smallish serves, solely eating salad & grilled foods when visiting fast-food eateries & eating duo serves of veggies (fry potato excluded) during lunches & dinners. In case this is quite a lot to amend, then merely the addition of more vegetables would also proffer benefits. Also restrict the intake of red meat, opt for lean cut in meat & reduce the amounts of fats & greasiness used to cook food is most important. Arterial clogging eventually occurs with protracted intake of fat-laden meat cuts leading to constricted blood supply throughout the body that ultimately could be causal to heart attack & cardiovascular disease. Another great addition to your daily diet is to start consuming five to six walnuts pre-lunch & dinners as their elevated levels of omega-3s have anti-inflammatory properties that would assist the heart in functioning more efficiently. It all boils down to re-educating the taste-buds for enjoying wholesome foods.
• Taking walks – The simplest, highly-advised form of exercise. Beginning modestly and working towards improving the distances, times & efforts in a slow and steady manner. Working up to thirty minutes daily (at a shot or trio ten minute session each) of brisk walks which would bring about betterment in heart and overall health. Walks (or some aerobics exercises) help the heart in working in increasingly efficient manner and getting into fine form. Moreover, it also optimizes blood vessel health, improving their efficacy in transporting blood all through the body & helps to get riddance from the greasy gloop that lead to formation of blood clot & arterial narrowing. Depression has even been linked to elevated risk for cardiovascular disease & heart attacks. Females mostly have greater susceptibility to it, although it impacts the duo genders analogously. By taking walks or inculcating some form of exercise daily like using the stairways or park your vehicle farther away from your destination for a longer walk are all simple ways of maintaining a healthy heart & even helps ward off depression.

So, start walking for your heart, commencing from right now and making it a habit for a lifetime.

Heart disease among women is on a steady rise with many unaware of the risk factors like hypertension, high blood cholesterol, obesity, physical inactivity, those who smoke, being overweight, fifty-five years or more. Females who go through premature menopause (innately or to due hysterectomy) are more prone to developing cardiovascular ailment (2-folds greater risk) since there is a plummet in the amount of estrogen their bodies produce. Middle-aged women are also at risk for heart disease. Risk factors like kin history of early cardiovascular ailment, age cannot be amended but there are others that could be controlled. Heart disease has been found to disproportionately afflict females of color like those who are Afro-Americans, Hispanics.

Women need to understand that having just one risk factor is also grave since risk factors have a tendency of accruing & worsening one another’s impacts.

For spreading the message clear and far about the pressing need for women to be taking their heart disease risk seriously & taking action promptly for risk reduction, the NHLBI (National Heart, Lung, and Blood Inst.) & partnering groups are funding the nationwide campaign dubbed the ‘The Heart Truth’.

Go Red – The Nationwide Symbol

The focus of ‘The Heart Truth’ is to go red – ‘the Red Dress’ that was unveiled as the nationwide insignia by the NHLBI for females & heart disease as a reminder for heart health protection & preservation. The reason for zeroing on this emblem was since females countrywide believe in its capability of grabbing attention, conveying the gravity of heart disease & altering perceptions that it isn’t just a men’s problem.

Go Red on Feb 4, 2011

The fourth of February is National Wear Red Day when people in the America would be showing their backing for heart disease awareness among females – particularly targeting females in the age of forty to sixty when the risk begins to surge. The message is even pertinent to females in the younger age band – as heart disease is a slow-developing condition & could commence at even teen years.

Partake in the ‘The Heart Truth’ campaign on 4th February to assist in spreading the crucial point across that ‘Heart Disease Doesn’t Care What You Wear- It’s the Number one Killer of Women’.

One and all can be a part of the nationwide crusade by donning their much preferred red dresses, shirts, ties or also the ‘Red Dress Pin’ on this momentous day.

Characteristic Heart Attack Symptoms

• Discomforting sensations or pains felt alike a tense pain, heaviness, fullness or constricted feeling in the chest core that lasts for over some minutes. Such discomforting sensations could be coming or going.
• Pains or discomforting sensations radiating past the chest and felt in areas like shoulder, arm, neck, jaws, dentures, back. One might experience torso pains in the absence of any discomforting sensations in the chest.
• Pains extending down into the stomach region & feeling similar to heartburn.
• Succinctness of breaths and one might be panting for breaths or attempting deep inhalations & exhalations – mostly occurring prior to the person developing discomforting sensations in the chest.
• One might feel anxious, sensing trouble or feeling as though one is experiencing panic attack for no noticeable motive.
• One might be feeling light-headed, giddy or feeling as though one may be passing out.
• One might abruptly start perspiring profusely with cold, damp skin.
• One might feel nauseous or stomach sickness & vomit.

Symptoms of heart attack differ extensively. For example, one might experience solely slight chest pains whereas some other person would feel agonizing pains.

However one feature applies to all – In case one suspects that one is experiencing a heart attack then instantaneously calling emergency medical assistance and not wasting time self-diagnosing heart attack symptoms.

Supplementary Heart Attack symptoms in Women

Females might experience none, several, only some or the entire list of characteristic heart attack symptoms mentioned here. Among females, the highly prevalent symptom of heart attack is still some form of pains, heaviness or discomforting sensations in the chest. However females have a greater likelihood as compared to males in also experiencing symptoms of heart attack in the absence of chest pains.

Here are the various heart attack symptoms in women to watch out for:

• Discomforting sensations in the jaws, neck, shoulders, abdomen or upper back.
• Breathlessness.
• Feeling nauseous or puking.
• Heartburn/pains felt in the abdomen.
• Perspiration.
• Feeling woozy or light-headed.
• Atypical or inexplicable weariness.

Omega-3 fatty acids, essentially present in fishes prevent cholesterol accruement in the arteries and thus support optimal cardiac health. There is still shortage of data regarding the outcomes of omega-3 fatty acids intake among individuals with type 1 diabetes who have significantly higher chances of developing cardiovascular disease.

The Pittsburgh Epidemiology of Diabetes Complications Study registered 601 candidates from both genders with type 1 diabetes diagnosis in-between 1950-1980. The study was a long-standing potential assessment of infancy onset type 1 diabetes in-between the years 1950 till three decades later.

In the research, 166 entrants were identified with heart ailment. In general, omega-3 fatty acids consumption in entrants was less.

The occurrence of cardiovascular disease was least among males who used to take the maximum amounts of omega-3 fatty acids (i.e., over 0.2 gms/day).

There was no reduction in occurrence of heart disease in women who were consuming analogous levels of omega-3 fatty acids.

Helming the research, Tina Costacou stated that despite omega-3 fatty acids being classically linked to lowered risk of heart disease in women yet it does not hold true in case of those with type 1 diabetes. Costacou, an asst. Prof. of epidemiology from the Univ. of Pittsburg Graduate School of Public Health further mentioned that the most important aspect of their research finding was not making the folly of assuming males and females with type 1 diabetes to be similar.

High HDL levels detrimental among Women having Type 1 Diabetes

High HDL (high density lipoprotein) levels which are deemed defensive against cardiovascular disease, might, in fact, have the contrary outcome among females having type 1 diabetes.

The Pittsburgh Epidemiology of Diabetes Complications research enrolled 658 people from both genders with type 1 diabetes diagnosis in-between 1950 till three decades later. The study initiated in 1986 and is a long-standing prospective evaluation of childhood-onset type 1 diabetes.

Dubbed the good cholesterol, HDL cholesterol aids in preventing arterial clogging. Increased HDL levels crossing sixty mg/ dL usually protects from cardiovascular ailment whereas lesser than forty milligrams/decilitre in males and below fifty milligrams/decilitre among females augment risk.

During the study, investigators observed that there was an increase in occurrences of heart disease in both genders having type 1 diabetes with lesser HDL levels (lesser than 47.5 milligrams per decilitre). Among males, rise in HDL levels translated to lowered heart disease rates. The similar finding was noted among females, only difference being that women with exceedingly elevated HDL levels (crossing eighty mg per dL) had a proportional substantial rise in heart disease rates. Researchers were incapable of drawing a consequential comparison to men entrants as merely a couple of them had HDL levels above eighty mg per dL.

Tina Costacou leading the research stated that despite elevated HDL levels are classically linked with lowered heart disease risk; it might not be pertinent in females with type 1 diabetes. Costacou adds that this association requires deeper examination and that excess of a good thing might not essentially translate to offering safeguard and might, in reality, cause harm to females with type 1 diabetes.

Tips on how to Prevent Heart Disease

Building one’s Social Network

Several doctors believe that a strong, reliable social circle could help in warding off cardiovascular ailment as it assists in relieving stress. A research conducted by the American Heart Association showed that those who visited the church, volunteered, joined a social club and had several chums had considerably lesser blood pressure and other cardiovascular ailment risk aspects as compared to those people who did not. Additionally, adopting this practice helps one make space for ‘me’ time – taking a breather from tending for all around and instead spend some quality time for yourself is the best pointer on how to prevent heart disease.

Sex and Better Heart Health

According to a research printed in ‘the Journal of Epidemiology and Community Health’ reported that sex could in fact lower risk of suffering from a stroke. This is due to the fact that engaging in sexual intercourse offers the heart a kind of mini-workout. And women in their forties are more confident and in-tune with their bodies which lead to better satiety in-between the covers.

Going Easy on Caffeine Intake

Investigators have uncovered a plausible association in-between intake of caffeine and cardiovascular disease; however this pick-me-up beverage would inundate the system with augmented stress hormones such as adrenaline, cortisol that is turn could augment stress levels and pointlessly taxing the body clock. For those women whose intake of coffee has shown as spurt in the forties and mulling over how to prevent heart disease then simply swapping a cupful java for a cup of wholesome green tea. A research done in China has shown that it has nutrients which possess considerable anti-oxidants and inflammation-combating properties that could lover risk factors associated with cardiovascular ailment.

The following strategies could be adopted into daily existence to prevent women’s heart disease.

Try Decompressing

Although it would not often be possible to modify stressors, but the manner of reacting to them could definitely be modified to prevent heart disease risk. Learning to be more relaxed makes the body more adroit at controlling levels of stress hormones. Women need to decipher their own respite zone like meditation, aerobics workout, massages, manicures/pedicures or yoga for de-stressing the mind and body. Those women having their hands full with little tots could attempt a soothing hobby while at home like knit or maintaining a diary for relieving stress.

Tone up some muscles

Women not already into weight training regime could get started sooner than later as it would assist in maintaining and boosting proportion of lean body mass thus keeping body metabolism revved up and thwarting weight increase from slyly occurring. Women who are novices to the weight training room could seek assistance from personal trainers for tailored guidance to derive maximal benefits. Resistance training sessions could also be taken up at the locally placed gym or opting for home-workout videos to be done two times per week for an hour’s time.

Playing around with the kiddie brigade

Even a small level of activity done would count in losing and maintaining weight. A Harvard research observed that individuals who had a weight pile up of as small as eleven pounds considerably raised risk of developing coronary heart disease. Body weight could be easily maintained by doing some form of physical activity on a daily basis. Even long buggy walks count as light-resistance training that aids in muscle-building. Choosing a parking area slightly farther away from the intended shopping destination and walking it up, carrying bags is also weight-training. Taking your pet for every day strolls and joining the tots for a game of freeze-tagging at the playground are other great options.

Getting Ample Sleep

Lesser than 5 hours of sleep during the night puts a person at a thirty-nine percent risk of developing heart disease. Ensuring to get around 6-8 hours daily sleep and maintaining a fixed time for sleeping and waking up each day. According to recommendation by the National Sleep Foundation, an unwinding sleep time ritual should ideally be adopted such as taking tepid water baths, read or listen to relaxing music would assist in eliciting sweet slumber sooner. In case young kids are disrupting night time sleep cycle, then taking naps according to when they sleep. Skipping alcoholic drinks as it firstly pulls you off your feet but later on could disrupt mid-cycle snooze.

Keeping away from the three White Evils

Though total ban on intake of sugars, sodium and refined flour is not necessary yet limiting consumption could help in maintaining optimal arterial health. Food items rich in sugars, less in fiber like pastry, cookie and biscuit could be contributory to weight increase, raising triglyceride and bad cholesterol levels. Furthermore, the greater the sodium intake in daily diet, more the blood pressure level. According to American Heart Association, everyday salt consumption should be kept at below 2300 mgms.

Re-pondering over Contraceptive Choices

Women with hypertension, elevated cholesterol levels or family case history of the disease should re-mull over the use of hormonal birth control options like pill and patches. Although these do not raise women’s heart disease risk on their own, yet they could aggravate risk factors previously present. Women smokers should quit as soon as possible and discuss with their obstetrician regarding any hormone-free birth control options such as diaphragms, cervical caps, sponges or intra-uterine devices would be a safer bet.

Following are several pre-emptive steps on how to prevent heart disease in your Twenties.

Starting Earlier

Heart issues could surface astonishingly early on and numerous researches have shown that a huge populace of youngsters has earlier cholesterol build-up in their arteries. Scientists have suggested that healthful lifestyle decisions should be taken like smoke cessation, drink moderately, exercise regularly and eat a healthful dietetic intake. The sooner one commences altering one’s habits, lesser complicated it would be in maintaining a healthy heart all through one’s life span.

Knowing Critical Figures

Those in their twenties must book a visit to a physician for getting a complete physical exam alongside vital tests. A crucial point to bear in mind is being heedful regarding one’s personal risk factors which if present should discussed with a physician who would guide you about means of lowering them via dietetic intake, exercising and drugs in case necessary. Here are some figures which all should be aware of during critical fundamental screening procedures.

Tests

Blood Pressure – Ideally must be lower than 120 by 80 mm Hg.

Body Mass Index (BMI) – Ideally must lie in the range of 18.5 to 24.9 kilogram per meter square.

Cholesterol – Ideally total cholesterol should be below two hundred mg/ dL, bad cholesterol levels (LDL) below one hundred mg/ dL.

Triglycerides – Ideally not crossing 150 mg/ dL.

Blood glucose (Fasting) – Ideally must be less than one hundred mg/ dL.

Smoke Cessation

Women who smoke raise their chances of getting coronary heart ailment by over two fold. In a year following smoke cessation, chances of developing coronary heart ailment would lessen by a massive fifty percent.

Knowing Family Case History of Diseases

In case one is having a 1st degree woman relative (mom or sibling) who has suffered from heart attack at sixty-five years of age or lesser then it would raise one’s chances of developing cardiovascular disease. The analogous would be pertinent in case of a 1st degree male relative who has experienced a heart attack at fifty-five years of age or lesser. However in case there is strong presence of family case history of cardiovascular disease one must avoid panicking as several lifestyle modifications could be made in your twenties that could considerably help to reduce risk and prevent heart disease.

Eating Right

Simple substitutions could make a world of change like:

• Swap pizzas with vegetable slices.
• Trading sugared cereal for oats or whole/multigrain foods that help in adding fiber and aid in shuttling cholesterol from the blood.
• Other heart healthy food items comprise of blueberry, strawberry, kale, spinach, brussel sprout, plum, broccoli, orange, beet and reddish grapes which are antioxidant-rich and aid in preventing arterial clogging.
• Foods rich in omega-3 fatty acids like fatty fishes, walnut, flaxseed safeguard from inflammation which is considered a risk factor for developing heart disease. These foods could additionally aid in lowering levels of LDL cholesterol and could avert blood clot formation.

Get Moving

The best way to have a smooth and healthy transition to your thirties and forties is making exercise a routine. Studies have shown that taking walks as well as vigorously exercising could lower heart disease risk (heart attacks and strokes) in females irrespective of age, body mass index or ethnicity. One must ideally be aiming for thirty minutes of moderate intensity exercises on majority of the days in a week. In case setting aside thirty minutes is not possible then breaking it up into two fifteen minutes sessions, doing one fifteen minute walk after lunch and the other after dinner.