The human heart is an organ that pumps blood throughout the
body through the circulatory system, supplying oxygen and essential nutrients
to the tissues extracting CO2 and other wastes.
If the heart stops functioning, the body will die, so it is
the most important organ of human body and we need to be very careful about it.
The functioning of heart is quite complex and it is in
constant motion. The fresh pure blood is supplied to the organs. The heart is
also a muscle, so it needs a fresh supply of oxygen and nutrients, too,
We need to be careful about our heart to lead a healthy n
active life. In previous time, people were physically active and their
lifestyle included cycling and walking as well their physical movement was more
required at workplace.
With the digitization, the pattern of job underwent great
changes and lifestyle changed too. Today’s job demand is to be mentally active
and physically the person is hooked at one place and soon, it becomes a habit
to sit for long hours, so the people are leading a sedentary lifestyle.
Moreover, spurt of changes came in lifestyle. Once
considered to be luxuries are now the immediate needs of a man.
The movement of a person of any age group is quite
restricted n people have chosen comforted lifestyle where the body does not
even perspires, so the toxins are not excreted.
Owing to changes in lifestyle, now people has to work out in
gyms to shed that extra fat, flab or to perspire….two decades back, people
strained in their daily routines and found time for recreation after attending
the personal n workplace job, especially in India people were fit and healthy.
Nowadays, the cycle got replaced with air-conditioned cars,
bungalows replaced with centralized air-conditioned homes & offices and
school too have the amenities of comfort and the working class is glued to
system and the people residing at home, elders n kids have found TV &
computer to pass their time by playing games and watching shows.
The consequence is people are gaining weight day by day and
their girth increasing with each passing day.
The people are quite attentive to the emotions and they take
care of their virtual heart more than the organ heart which is in rhythm. The heart organ is ignored till the problem is not
identified. Going by the statistics, there is an immense increase in the cases
of heart diseases and even the young adults and children are been diagnosed
with the problems related to heart.
It’s high time and now we need to pay attention to our
health and be careful in our lifestyle, eating habits, fitting in exercise
regimen in our fast sedentary lifestyle and remain happy.
Nowadays people get irritated or stressed on slightest
pretext the reason I find is upbringing in nuclear family wherein you don’t
have shoulders to cry or take support in trying times
The words sedentary & fast together sounds awkward but it’s
true. Fast because we don’t have time for me
time and sedentary because we are mentally hyperactive and physically inactive.
We can’t change our habits in a day or bring about a great
revolution in our lifestyle but the small steps towards change in our attitudes
n behaviour can help in to great extent and slowly it can inculcate into our
habit and we can live a healthy life.
Recent findings from the World Heart Federation reveal that
even small lifestyle changes like being active, eating better, and staying
happy can make your heart up to 50% healthier.
Our Chote Kadam towards heart care can change our figure and
can keep us fit and healthy.
Let us discuss the Chote Kadam that we should adopt in our
- Eat healthy foods which includes fresh veggies,
fruits, cereals and healthy snacks avoiding junk and packaged food or
previously cooked stored food. Whatever you eat, eat fresh. Say goodbye to ready-made foods. Don’t overcook because essential nutrients are destroyed.
- Quit Smoking, Tobacco Chewing & Alcohol as
these are the enemies of a healthy body. You can’t cut down the intake in a
day, wean out slowly and steadily.
your Salt intake Blood pressure is directly linked with heart, so maintain
normal BP. Patients of BP need to take salt in minimal qty. Sodium compounds
are harmful thus it should be avoided.
- Drink More Water: Increase your water intake, it
will keep the body hydrated. Develop habit of carrying your own drinking water
bottle, it’s good for health.
- Physical Exercise: Start walking in morning n
evening hours. Start with fifteen minutes of walking and slowly increase its
pace & time. During duty hours, adopt habit of taking a break after every
hour of work or watching TV, walk or jog for 5 to 10 minutes. Gradually, it
will be a habit and your body will fit into the regimen of exercising. Even
Yoga breathing exercises are highly beneficial for heart care. There are ample
TV shows hosting Yoga and you can follow on your own along with entertainment.
- Keep Cholesterol in Check: Eating foods high in
saturated fat, Trans fat or cholesterol leads to high blood cholesterol. To
help keep your cholesterol levels down, eat foods low in saturated fat and Trans
fat, such as lean chicken fruits and veggies, low-fat or fat-free dairy
products and whole grains.
- Maintain Healthy Weight: Keep your body weight
in check, neither overweight nor underweight. The obese person are more likely
to get afflicted by heart problem and at times, it is fatal. Don’t over diet,
squeeze your diet each day and slowly you will find substantial decrease in
body weight in long run. Losing weight over a period of time is healthy
compared to steady reduction of weight. Maintain your Body Mass Index, BMI.
- After the age of 30 years, schedule a yearly check-up of
your body and blood profile done and consult a good physician who can recommend
ideal directions to follow and follow the prescribed advice sincerely to stay
fit n healthy. Take medicines on prescribed timings.
- Cut Down on Sugar Intake too as High glucose
level poses a lot of issues to the organs of the body especially the heart,
kidney and the nerves.
- According to Ayurveda, the herbal formulas
prepared from organic plants n spices keep the heart diseases at bay. Consult a
good practitioner of Ayurveda.
- Keep Stress at Bay: Stress plays an important
role in the failures of organ, so be positive, stay calm and don’t over-stress.
The materialistic lifestyle has added problems in life. The people have become mechanized and are running after the wealth. Give some time for your body to
relax and adopt healthy techniques of Meditation & relaxation. Meditation
& relaxation both keep the blood circulation proper & healthy. Be happy
& laughter is the best medicine.
- Don’t use preheated oils to cook food nor cook
the food on high flame. Avoid oily and rich food and refined flour.
I follow the above mentioned to keep myself
and my family happy and free from complexities of health issues.
Prepare fresh food, very rarely use
refrigerated food or curd. We have cut down intake of pizza and cold drinks to
1/10th, we do take but once in a quarter. Spend half an hour or one
hour on walking and relaxation.
I take break from work at regular interval
for fifteen minutes to roam around or stretch my body to keep the body supple.
All of us have scheduled our check-ups once
or twice in a year as advised by our family doctor.
Gradually we are trying to make up for the
losses we did while thriving on junk food and sedentary lifestyle but we
checked ourselves on time and thank god we are free from the issues of heart
and have become quite aware on heart care.
I use Saffola Oil for cooking and I am sure
My Chote Kadams towards the mission have gave us good results and will secure
I am careful about my both hearts, one that
beats for my body and the other that beats for my love life.
I have changed my lifestyle, Have you…If not,
Start today and feel the changes within…Keep Smiling to ward off heart
“I am joining the Saffolalife #ChhoteKadam initiative in association withBlogAdda and follow these small steps for a healthy heart.”
(Inputs from web)