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Causes Lets Be Aware Sign Symptoms

What Does A Fluttering Heart Mean? (Something Serious?)

What Does A Fluttering Heart Mean? Is it Something Serious?

What does a fluttering heart mean? Why does it feel so scary? What should you do? Is it dangerous? Should you call a doctor – or even an ambulance – if it persists?

FEAR NOT 
 RELAX 
 TAKE A DEEP BREATH!

A fluttering heart is more common than you think. And the last thing you need to do is to make it flutter faster with an added layer of anxiety.

Heart flutters (medically called palpitations) can often be caused by easily recognizable triggers – like stress, anxiety, medications, exercise, or because you’ve had too much caffeine, nicotine, or alcohol. Only sometimes are they more serious than that.

So stay calm – and let’s go through the why and how and what-to-do…

 

Understanding heart flutters or palpitations

On any day, your heart beats about 100,000 times, and you’re not even aware of it. It’s normally a quiet organ, efficiently pumping oxygen-and-nutrient-enriched blood to your body.

You feel the flutter in your chest, or heart palpitations, only when you suddenly become aware of the irregular beats of your heart. For example, you may feel racing heartbeats, flip-flopping, pounding, or a skipping of heartbeats. You may feel the flutter in your throat and neck in addition to your chest.

Remember, heart flutters can happen when you’re active or even when you’re at rest. They usually don’t last long. They may last just a few seconds or minutes, or a bit longer sometimes.


What causes common heart flutters or palpitations?

Most often, heart flutters are only from anxiety or stress. You may be able to control them with some calming relaxation exercises.

If you find yourself having heart flutters often enough to worry you, try seeing when it happens.

 

What causes common heart flutters or palpitations?

 

Does it happen just after you’ve consumed some coffee or alcohol? Or some medicines? Does it happen when you’re driving a car? Does it happen when you are running behind time on certain deadlines?

If you can spot a pattern, you will be able to realize that some types of stress, certain foods, or medications could be likely causes for the repetitive issue.

You can try to address your palpitations by avoiding those triggers if they are unrelated to any medications. If they are related to the intake of certain medicines, you must discuss this with your doctor.

Hydration and fluctuating blood sugar levels in your body can also increase your experience of palpitations. Drink plenty of fluids at regular intervals during the day, and see that you don’t binge on carbohydrates or sugary foods in sudden doses after staying off them for long periods.

If you’re a woman, hormonal changes associated with menstruation, pregnancy, or menopause may also be the causes for heart flutters. Do let your doctor know, so you can get relief.

 

Can heart palpitations be dangerous? When should you call your doctor?

The time to get serious is when you also have shortness of breath, dizziness, chest pain, or a fainting episode along with the fluttering heart. See if there is any pain or pressure – or a feeling of tightness in your chest, neck, jaw, arms, or upper back. Occasionally, you may have excessive sweating.

If you have these symptoms, then call the doctor right away and explain the condition you’re in – and the hospital will then advise you on what to do. If they believe you need to go in immediately, they will tell you so.


What happens at the doctor’s office when you have palpitations?

Your doctor will usually follow an action protocol:

1. Your doctor will first note down your medical history, especially the specifics of how often, when, and under what circumstances your palpitations seem to occur.

2. Depending on what has been noted, your doctor may ask for some blood tests, or an ECG (which records your heart’s electrical signals while at rest and while exercising).

 

 

 

What happens at the doctor's office when you have palpitations?

 

 

3. Your doctor may further suggest “Holter Monitoring“. You’ll need to wear a chest monitor throughout the next one or two days, which will continuously record your heart’s electrical signals and help identify any heart rhythm differences.

4. Your doctor may want you to do “Cardiac Event Recording“. You’ll be made to wear a device on your chest and use a handheld gadget, which you have to activate whenever you get a palpitation. This helps identify when palpitation symptoms occur.

5. Your doctor may also ask for a Chest X-ray, to diagnose if your heart flutters are caused by any problems with your lungs.

6. Your doctor may further check your Echo Cardiogram (an ultrasound study of your heart). It can provide detailed information about your heart’s structure and functioning.

If, after all due testing, your doctor diagnoses the underlying cause as “atrial fibrillation” or “arrhythmia” (both just mean irregular heart rhythm), there are some great medications around now that will help your doctor treat you efficiently.

 

3 steps to cut down those stress-related heart flutters

If your doctor has given you the medical all-clear on your heart flutters, and you know it’s just from excessive stress, there are 3 great things you can do 


1. Start regular practice of any relaxation technique that works for you

You can do yoga, meditation, or any deep breathing techniques. You can try acupressure to relax the stress points in your body. You can get yourself some guided meditation tapes and listen to their soothing sounds, with eyes closed, for twenty minutes a day.

 

Start regular practice of any relaxation technique that works for you

 

You can commune with Nature for at least half an hour a day. Take a walk in the park or on a quiet street in the early hours of the morning. Or, you can try aromatherapy – if that’s your fragrance-filled relaxation trigger.

Reading a book (a physical one, not a digital one) is believed to soothe the mind. If you like, listen to lilting instrumental music that is slow and melodious rather than one with fast, frenetic beats. Or write, sketch, paint, or lose yourself in a favorite hobby.

2.  Cut out food addictions – or other addictions – that aren’t good for you

There’s so much literature around, from the best of experts, telling us what to eat and what not to eat for great health. There’s also a lot of information available on how to de-addict from smoking, caffeine, alcohol, or drugs that can cause unhealthy highs and lows in our body rhythms.

 

Cut out food addictions - or other addictions - that aren't good for you

 

We all owe it to ourselves to use all this advice to change our lifestyles – and use food for health and not as an escape from stressful situations. Well-chosen healthful foods, eaten at regular mealtimes, can keep the body’s systems in sync and in peace. It’s the sudden uppers and downers we tend to consume that create even more stress when we think we’re taking them for stress relief.

3.  Often, comfort and gratitude are the best medicine

Instead of worrying about heart flutters – or even waiting with clenched teeth to see if they appear again – it’s far more comforting to make that one trip to the doctor. Confirming that nothing is seriously wrong with you is sometimes all you may need.

 

Often, comfort and gratitude are the best medicine

 

You may also like to think, with gratitude, of all the times when some heart flutters you experienced felt very good.

When you suddenly heard great news or chanced across someone you were close to long ago … when you got that first job or promotion, or read a birthday note from someone you thought had forgotten you … when you won a lucky draw or had an “Aha!” moment about something that was puzzling you … your heart may have fluttered a bit, or skipped a beat!

 

Heart flutters needn’t be scary. See a doctor. De-stress your life. Fill your heart with loving care.

Categories
Treatment

Cardiac Rehab Exercises: How To Do Them (Safely) At Home

Cardiac Rehab Exercises How To Do Them Safely At Home

Cardiac rehab exercises – to do at home – often give people a lot of trepidation. It’s natural.

When you’re done with cardiac surgery and rehab at the hospital, and it becomes time to continue your cardiac rehabilitation at home, many worries may beset you.

Moreover, if you are a patient with other ailments like hypertension, obesity, diabetes, or cholesterol – or you have a family history of heart disease – the chances of future heart attacks get multiplicative.

This article should help palliate your worries with good knowledge – and get you started with the right home-based cardiac rehab exercises. But always consult your doctor before beginning.

What is cardiac rehabilitation?

Cardiac rehabilitation, also called cardiac rehab, is a regimen of heart care designed to help you improve your health if you’re recovering from a heart attack or heart surgery.

Your doctor will usually recommend a combination of exercises, emotional support, diet, and education about lifestyle changes, to reduce your risk of future heart problems and improve your overall health and life quality.

While the exercises to do at home are one part of cardiac rehab, they must be accompanied by other measures too – like quitting smoking, eating a heart-healthy diet, and maintaining a healthy body weight.

What are the 3 phases of cardiac rehab?

Cardiac rehab usually covers these 3 phases:

  • Phase 1 starts when a recovering heart patient is still in the hospital. Rehabilitation exercises and regimens are prescribed and supervised by experts at the hospital.
  • In Phase 2, when the recovering heart patient is discharged from the hospital, cardiac rehab usually involves outpatient care.
  • In Phase 3, recovering patients are deemed well enough to continue the cardiac rehab exercises and regimens on their own at home.

What are the risks of cardiac rehab at home?

There are the normal risks of overdoing exercises to the detriment of your heart.

But, if you are not habituated to exercise, and are only starting it all after you’ve suffered some heart problems, you have the extra risk of inadvertent injury with sprains and strains.

Before you leave the hospital, get an expert to teach you techniques to avoid injuries when you exercise on your own.

4 ways cardiac rehab at home can improve your life

There are four huge benefits to cardiac rehab at home:

1. Physically, your body will grow stronger

Most cardiac rehab home-based programs include light aerobic activity. Good breathing during exercise will strengthen the body, along with toning the muscles and improving blood circulation.

2. Mentally, your self-confidence will grow

Heart attacks or heart surgeries often don’t just affect the heart. They also wear down your self-confidence. Cardiac rehab can help you recover your sense of well-being. When you are able to sustain a healthy exercising habit, it restores your confidence in yourself day by day.

3. Nutritionally, you begin to eat what’s good

During cardiac rehab at home, it’s important to not do just the exercises but to also follow a heart-healthy diet as your doctor has prescribed. Eating well also adds to your sense of being self-caring.

4. Support-wise, you can build your own network

If you’ve come into contact with other cardiac patients like yourself in the hospital, you could all become an online support group for one another after you begin home-based cardiac rehab. You can be cheerleaders interested in mutual encouragement.

How do you prepare for home-based cardiac rehab?

If you’ve been given a specific home-based cardiac rehab program to follow by your doctor, be sure to follow that program diligently for as long as the doctor says you must.

After you’ve completed the set program given to you, you can begin to follow some of the top follow-up programs like the American Heart Association and the British Heart Foundation have put together for recovered heart patients to follow.

These could become your ongoing programs to keep your health and avoid the risks of heart setbacks again.

Read on for more about these two programs 


The American Heart Association (AHA) Cardiac Rehab Program

What does the AHA cardiac rehab at-home program contain?

For Strength and Balance:  There are 9 simple exercises in this series including Arm Raises, Triceps Extension, Walking Heel-To-Toe, Leg Extensions, Side Leg Raises, Plantar Flexing, Hamstring Curls, Standing on One Foot, and Bicep Curls.

To see how exactly to do these exercises, look up the AHA’s Strength and Balance Exercises Page. From the representative images below (from their site), you’ll notice most of these are easy to perform.

Strength & Balance Exercises

 

For Stretching and Flexibility: There are 7 simple exercises in this series including Torso Stretch, Torso Twist, Neck Stretch, Seated March, Quadriceps Stretch, Hamstring Stretch, and Calf Stretch.

To see how exactly to do these exercises, look up the AHA’s Stretching and Flexibility Exercises Page. Again, the representative images below (from their site) show you these exercises too are easy to do.

 

Stretching Flexibility Excercise

 

A special tip to help you do these AHA exercises better

Since these programs are available as text on a web page, you may like to read out the instructions and record yourself doing so. You will then find it easy to follow instructions by listening to your recording as you work out.

The British Heart Foundation (BHF) Cardiac Rehab Programme

What does the BHF cardiac rehab at-home programme contain?

The BHF at-home cardiac rehab programme begins with an absolutely-must-see introductory video that explains the contents of the programme. It is available on their dedicated webpage as well as on YouTube 
 and embedded here for your benefit:

(Video courtesy: British Heart Foundation)

The BHF Programme has 6 levels of exercise, ranging from a seated programme up to a level 5 programme, with gradually increasing intensity of the exercise. All of these are available in the form of videos.

Some special advice from BHF

To ensure you are exercising at a level that is comfortable and safe for you, the BHF has a Rated Perceived Exertion (RPE) scale in their free downloadable ebook titled “My Personal Trainer: Your step-by step-guide”. You can also sign up for their 8-week email support programme that contains loads of tips and emotional support.

Common FAQs cardiac rehab patients ask – and their quick answers

1. How do I start cardiac rehab at home after a stent?

In addition to at-home cardiac rehab exercises after a stent, most cardiac specialists say walking increases your fitness levels, helps control blood pressure, weight, and cholesterol, and keeps you relaxed.

2. How do I start cardiac rehab at home after bypass surgery?

Since you’ve been through surgery, you’ll be taking pain medications. It’s never a good idea to exercise against the pain or to have to increase pain medications just because the exercise makes things more painful. Start very gradually.

3. Why is physiotherapy so important to cardiac rehab?

During cardiac rehab exercises beware of exacerbating any non-cardiac conditions such as arthritis, back pain, joint replacements, or respiratory problems. At the first signs of discomfort consult your doctor, and ask if you need the advice or help of a physiotherapist.

In summary


Knowing what cardiac rehab exercises entail, and knowing how to do them safely, are the keys to doing them without fear and to great benefit.

Monitoring your progress at home and through regular doctor visits is imperative to keep away future risk. Networking with other home-based cardiac rehab patients keeps you motivated. Helping others helps increase your own enthusiasm.

Treat your heart responsibly. Happy recovery!

 

Categories
Prevention

Managing the Care of a Diabetes Patient in the Home Care Setting

Managing the Care of a Diabetes Patient in the Home Care Setting

Introduction

Diabetes is a life-long disease. It can cause many serious health complications. But it is possible to manage diabetes through the right treatment and lifestyle changes. Keeping the blood glucose level in check will also help prevent complications of the eye, kidney, and nerves, and prevent heart disease.

Home care may be provided to a person with diabetes by family members, caregivers, or home care nurses in association with the health care team, or by the patient himself.

The aim of diabetes care in the home setting is to:

  • Improve the knowledge and skills required for taking care of the patient at home
  • Empower people with diabetes to take control of their condition independently
  • Integrate self-management into everyday life

MANAGING CARE AT HOME

To take care of a person with diabetes at home, you will need to know the treatment goals and how to monitor glucose levels at home. You may need to manage the diet and weight of the person and also look for signs and symptoms that may need a visit to the doctor.

Taking medicines on time

Whether the person with diabetes is on insulin or oral blood glucose-lowering drugs, taking medicines on time must be a top priority.
Taking medicines as directed by your provider is the first step towards keeping your diabetes in check.

Personal hygiene and grooming

  • People with diabetes are prone to infections. Follow these tips to prevent infections:
  • Brush teeth regularly to keep the mouth clean and gums healthy.
  • Avoid harsh brushing.
  • Keep toenails trimmed.
  • Take a bath with warm water and dry the body completely.
  • Keep a check on any callus formation or any minor cuts or wounds.

Medical nutrition therapy

People with diabetes need to make changes to their diet to keep blood glucose levels in check. A registered dietitian (RD) can check the nutritional status of the patient and help create an individualized diet plan.

Carbohydrate counting is important for people with type 1 diabetes or anyone taking insulin. The glycemic index, which measures how quickly a carbohydrate-containing food raises blood sugar levels, may be a helpful addition to carbohydrate counting for some people.

The American Diabetes Association (ADA) has made some dietary recommendations for people with diabetes. Following these recommendations can help you take care of your nutrition:

  • Choose carbohydrates that come from vegetables, whole grains, fruits, beans (legumes), and dairy products. Avoid carbohydrates that contain excess added fats, sugar, or sodium.
  • Choose “good” fats over “bad” ones. Avoid unhealthy saturated fats (red meat and other animal proteins, butter, lard) and trans fats (hydrogenated fat found in snack foods, fried foods, commercially baked goods).
  • Choose protein sources that are low in saturated fat. Fish, poultry, legumes, and soy are better protein choices than red meat. Prepare these foods with healthier cooking methods that do not add excess fat, such as baking, broiling, steaming, or grilling instead of frying. If frying, use healthy oils like olive or canola oil.
  • Try to eat fatty fish, which are high in the omega-3 fatty acids DHA and EPA, at least twice a week. Salmon, herring, trout, and sardines are some of the best sources of DHA.
  • Limit intake of sugar-sweetened beverages such as soda, juice, sports drinks. These contain fructose corn syrup or sucrose and are high in sugar.
  • Sodium (salt) intake should be limited to 2,300 mg/day or less. People with diabetes and high blood pressure may need to restrict sodium even further. Reducing sodium can lower blood pressure, protect kidneys, and decrease the risk of heart disease and heart failure.

Weight management

Being overweight or obese raises the risk for poor heart health and stroke. A person with diabetes who
is obese or overweight needs a daily calorie deficit of 500 to 700 kcal. This must be achieved through
behavioral modification, dietary changes, and physical activity.
High abdominal fat (high waist circumference) is linked to high insulin resistance.
You are obese if you have a:

  • BMI >25 kg/m2 (for Asians)
  • Waist circumference > 102 cm (men) and >88 cm (women)

Type 2 diabetes cannot be reversed, but weight loss and physical activity can both help with diabetes
management.

Footcare

Diabetes can damage the nerves and blood vessels in the feet. People with diabetes have an increased
risk of developing foot sores, or ulcers also called diabetic ulcers.
Do the following on a daily basis:

  • Keep the area between the toes and nails clean and dry to prevent fungal growth.
  • Check feet daily for redness, blisters, and calluses, discoloration, clawing of toes, or loss
    of the plantar arch.
  • Always wear socks. Check socks and shoes for rough spots.

Inform your provider right away if you notice have warmth, swelling, or redness across the top of your
foot or your ankle.

Managing sleep

Restful uninterrupted sleep is necessary for normal glucose metabolism. Disrupted sleep raises the risk
of diabetes and obesity.
Follow the tips below to get a healthy sleep:

  • Avoid caffeine six hours before sleep time.
  • Avoid exercise 2-3 hours before bedtime.
  • Take a warm bath to induce relaxed sleep.
  • Avoid using smartphones, laptops, tablets, and other electronic devices at bedtime as they
    hinder sleep.
  • Avoid heavy meals and alcohol just before bedtime.

Staying active at home

For people with diabetes, it is recommended to do no less than 150 minutes of aerobic exercise and resistance training spread over at least 3 days a week.
One of the best things is to get up and start moving. Any activity is better than no activity.

These are a few ways to stay active:
  • Clean the house.
  • Walk around when on the phone.
  • Take frequent short breaks at least every 30 minutes to get up and walk around when using
    the computer.
  • Do household chores, such as gardening, raking leaves or washing the car.
  • Play with kids or grandchildren.
  • Take the dog for a walk.
  • Do not sit for more than 30 minutes at a time.
  • Find a hobby such as swimming, dance, or any activity you enjoy.

Blood glucose monitoring at home

New drugs and smart devices have made it possible to monitor blood sugar levels at home and maintain
them near to the normal range in most people.
In type 2 diabetes, you may not be asked to check your blood glucose level daily unless you are on
insulin or sulphonylurea drugs. However, self-assessment of blood glucose level can be used for selfeducation
at home to understand how exercise affects blood sugar and how to manage blood sugar
during sickness.

The following levels show a good control on diabetes:

  • Fasting blood glucose: 90-126mg/dL
  • Pre-meal: 72-126 mg/dL
  • Postprandial: 72-144 mg/dL

If you are on insulin, you should know how to monitor your blood sugar using a glucometer. Learn how to manage your insulin doses according to your activity levels and during sickness.

Self-management and lifestyle changes at home

The importance of lifestyle changes such as daily physical activity, a healthy diet, and reduction of
alcohol intake should not be undermined in keeping diabetes in check.

  • Stop smoking and lead a tobacco-free life.
  • Alcohol can be taken in moderation, keeping within the recommended levels.

Understand the high-calorie value of some types of alcohols and their effect on your body weight.

When to see the doctor

A person with diabetes must visit their provider every 3 months, or as often as instructed. At these visits,
the provider may:

  • Ask the patient about their blood sugar level (always bring the meter if one is checking blood
    sugar at home)
  • Check blood pressure
  • Check the feeling in the feet
  • Check the skin and bones of the feet and legs
  • Examine the back of the eyes
The provider will also order blood and urine tests to make sure that:
  • Kidneys are working well (every year)
  • Cholesterol and triglyceride levels are healthy (every year)
  • Glycosylated hemoglobin (HbA1C) level is in a good range (every 6 months if diabetes is well
    controlled or every 3 months if it is not)

References :

  • Facilitating behavior change and well-being to improve health outcomes: Standards of medical care in
    diabetes—2021. American Diabetes Association. Diabetes Care. Jan 2021, 44 (Supplement 1) S53-
    S72; DOI: 10.2337/dc21-S005
  • Ghosh S, Collier A. Management of diabetes. In: Ghosh S, Collier A, eds. Churchill’s Pocketbook of
    Diabetes. 12th ed. Philadelphia, PA: Elsevier; 2012:chap 3.
  • Krishnan V, Patel SR. Consequences of sleep disruption. In: Broaddus VC, Ernst JD, King TE, et al,
    eds. Murray and Nadel’s Textbook of Respiratory Medicine. 7th ed. Philadelphia, PA: Elsevier;
    2022:chap 118.
  • Obesity Management for the Treatment of Type 2 Diabetes: Standards of Medical Care in Diabetes—
    2021. American Diabetes Association. Diabetes Care Jan 2021, 44 (Supplement 1) S100-S110; DOI:
    10.2337/dc21-S008
Categories
Prevention

A Guide on How to Prevent Heart Disease at Any Age

A Guide on How to Prevent Heart Disease at Any Age

Heart disease is responsible for most deaths worldwide. Many of these deaths occur in people below 70 years of age.
Since heart diseases develop over time, early signs and symptoms may appear long before serious heart problems occur. Identifying these warning signs and making informed choices in your diet and lifestyle can help prevent heart diseases.

Identify Warning Signs of Heart Disease

Heart diseases affect the ability of the heart to pump blood well. This causes blood flow to slow down and back up in the veins. Poor blood flow may cause some signs and symptoms such as:

  • Chest pain (angina): Chest pain is the most common symptom of heart disease. It may occur as severe crushing pain or mild discomfort. It often occurs after physical activity such as an exercise or an emotion and goes away with rest.
  • Pressure, or squeezing sensation in the chest.
  • Shortness of breath: Shortness of breath may occur due to fluid buildup in the lungs. You may feel shortness of breath during physical activity or even at rest.
  • Exercise intolerance: Inability to exercise due to impaired activity of the heart to pump blood.
  • Nausea or vomiting
  • Fluttering feelings in the chest: Fast or uneven heartbeat may feel like a racing or throbbing heart or fluttering feeling in the chest. It may be a sign of arrhythmia.
  • Swelling (edema) in the ankles, feet, or legs: Swelling in legs, feet or ankles may occur due to fluid buildup in the lower legs. It may also lead to pain and numbness causing discomfort while walking.
  • Coughing or wheezing: Constant coughing or wheezing due to the buildup of fluid in the lungs may be a sign of heart disease.
  • Fatigue: Feeling more tired than usual and not being able to do normal daily activities could be a symptom of heart disease.

Not everyone may have a warning sign or symptom of heart disease. These symptoms may also vary from person to person. Sometimes heart disease may occur with no recognized symptoms (silent heart attack) and not be diagnosed until a person experiences a heart attack.

Action Plan to Prevent Heart Disease

Making proactive changes in your lifestyle is the key to a healthy heart. One is never too old or young to adopt heart-healthy lifestyle strategies. These measures are particularly important if you are at risk for heart diseases due to your age, gender, family history, or medical history.

Follow these tips to prevent heart disease/attack at all ages:

  • Tune up your diet: Eat a balanced diet rich in fruits, vegetables, whole grains, and fish. Avoid trans-fat (found in fried foods, baked goods, shortening, frozen pizza), saturated fat (dairy and animal products), and sodium. Limit intake of sugar-sweetened beverages and red meat.
  • Be physically active: Regular physical exercise can prevent heart diseases. Engage in at least 150 minutes (2.5 hours) of moderate-intensity aerobic exercises such as brisk walking. You can also engage in 75 minutes (1.25 hours) of vigorous activity every week or do a combination of both. Go for muscle strengthening exercises at least twice a week. Children need at least 60 minutes of physical activity every day.
  • Quit smoking: Smokers have more than twice the risk of heart disease than nonsmokers.
    Occasional smoking, chewing tobacco, exposure to second-hand smoke, and even vaping can
    increase the risk of heart disease. Quit smoking and choose to live tobacco-free to reduce your
    risk of heart disease.

Early adulthood- If you are between 20 – 40 years of age

Juggling between family and career may leave little time to take care of your heart health. But, making
smart choices early will pay off for the rest of your life.

  • Be aware of your family tree: Having a family member with heart disease increases your risk.
    The risk is greater if your parents or siblings have had a heart attack or stroke before 60 years
    of age. Go for basic screening such as cholesterol level, blood sugar, and blood pressure.
  • Manage stress: Extreme stress and anger can be a “trigger” for a heart attack. Manage stress
    by listening to music, setting realistic goals, and meditating.
  • Limit your drink: Too much alcohol consumption can cause high blood pressure,
    cardiomyopathy, or arrhythmia. Drink in moderation, one to two drinks per day for men, and
    one drink per day for women. People younger than 21 years and pregnant women should
    refrain from drinking.
  • Build healthy habits a family affair: Inculcate healthy lifestyle habits in your kids and you will
    reap the benefits too. Plan for family walks together. Engage in fun activities with your kids.

Middle adulthood- If you are between 40- 65 years of age

The aging process becomes more apparent during this phase of life. To take care of your heart:

  • Maintain your weight in a healthy range: Metabolism starts slowing down in your 40s. Plan
    your diet and exercise regularly to maintain your weight within a healthy range (BMI18.5 to 24.9
    kg/mÂČ ).
  • Make sure to get enough sleep: Quality sleep is crucial for good heart health. You need six
    to eight hours of sleep each day. If you snore during sleep, don’t brush it off as normal. It could
    be sleep apnea. Sleep apnea may lead to high blood pressure, heart disease, and stroke.
    Discuss with your health care provider.
  • Get regular check-ups: Keep your blood pressure, sugar, and cholesterol levels under check.

Late adulthood- If you are 65 years of age and above

The risk of heart disease increases with age. Watch your numbers closely and continue seeing your
provider regularly. Stay aware of any warning signs.

  • Don’t forget your medicines: Remember to take your medicines as directed by your provider.
  • Watch your calorie intake: The body demands fewer calories with age. Eat smaller portions
    of nutrient-rich foods for a healthy weight.
  • Get yourself screened regularly for blood sugar, blood pressure, and cholesterol level.
    Keep a check on these numbers. Also, get an ankle-brachial index test to know your risk for
    peripheral artery disease.
    Being aware of the warning signs of heart problems and taking preventive steps such as regular
    exercise and weight control can go a long way in preventing heart disease. See your healthcare provider
    immediately if you feel anything unusual, like shortness of breath, pressure in the chest, or extreme
    tiredness.

References :

  • American Heart Association website. Sleep, women, and heart disease.
    www.heart.org/en/healthy-living/go-red-get-fit/sleep-women-and-heart-disease. Accessed
    December 17, 2021.
  • Centers for Disease Control and Prevention website. How much physical activity do adults
    need? www.cdc.gov/physicalactivity/basics/adults/index.htm. Updated October 7, 2020.
    Accessed December 17, 2021.
  • Centers for Disease Control and Prevention website. Heart disease.
    www.cdc.gov/heartdisease/about.htm. Updated September 27, 2021. Accessed December 17,
    2021.
  • Centers for Disease Control and Prevention website. Coronary artery disease (CAD).
    www.cdc.gov/heartdisease/coronary_ad.htm. Updated July 19, 2021. Accessed December 17,
    2021.
  • Flora GD, Nayak MK. A brief review of cardiovascular diseases, associated risk factors and
    current treatment regimes. Curr Pharm Des. 2019;25(38):4063-4084. PMID: 31553287.
    pubmed.ncbi.nlm.nih.gov/31553287.
  • Stewart J, Manmathan G, Wilkinson P. Primary prevention of cardiovascular disease: a review
    of contemporary guidance and literature. JRSM Cardiovasc Dis. 2017 Jan 1;6. PMID:
    28286646. www.ncbi.nlm.nih.gov/pmc/articles/PMC5331469/.
Categories
Food Diet

Tomato Soup- for the body and a healthy heart especially for diabetics

Tomato Soup- for the body and a healthy heart especially for diabetics

Tomato soup is a healthy and easy to make dish and a favourite pan India. It is also known as ‘shorba’, ‘chaaru’,’rasam’,’ tomato ka khatta’. Tomato is one vegetable which s available throughout the year and has no seasonal vagaries. Ideal for a healthy heart and for people with diabetes

INGREDIENTS

  • 2 large tomatoes
  • Âœ inch piece ginger
  • 2-3 greenchillies sliced
  • 1 tablespoon moong dal
  • 3-4 cloves garlic
  • Pepper/red chilli powder to taste
  • 1 teaspoon Jeera
  • Salt to taste
  • 1 teaspoon olive healthy heart oil

METHOD

  • Boil Tomatoes, ginger, garlic, green chillies, moong dal in a pressure cooker for3-4 whistles
  • Blend in a mixer when cool and strain
  • Heat olive oil in a pan and add jeera
  • Add the soup, salt , chilli powder/pepper and some water if required and boil for 3-5 minutes

Nutritious, tasty and healthy heart soup ready

Serve hot with multi-grained bread or Phulkas- for heart healthy diet do not use ghee or butter on the breads

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Fresh Fruit, Nuts And Vegetables Salad – best food for the heart

Fresh Fruit, Nuts And Vegetables Salad – best food for the heart

The heart is meant to beat with love into everybody’s life. It is always the best to keep your heart healthy and strong, especially in today’s lifestyle which is more sedentary than active. During childhood there is enough and more activity which keeps waning as one grows older. Less activity gives rise to growing weight which in turn puts a tremendous burden on an otherwise healthy heart. How do weight and inactivity damage a healthy heart? Over weight is caused by unhealthy food which becomes plaque and thickens the arteries. Affected arteries are unable to circulate oxygen carrying blood to the heart thus damaging it, sometimes irrepairably. It is always the best option to consume food which is heart healthy. What are heart healthyfoods? Basically, foods cooked in healthy heart oils, low in calories and high in nutrition

Best food for heart. Fresh fruits, vegetables and salads are food good for heart. This can also be considered as a cardiac diet

INGREDIENTS

  • 2-3 Chopped walnuts
  • 2-3 almond slivers
  • 2 tablespoons pomegranate seeds
  • Half an apple diced
  • 2-3 segments of orange or lemon
  • Lettuce leaf –chopped
  • Âœ cucumber juliennes
  • 1 tomato diced
  • Âœ a carrot julienned
  • ÂŒ cup Shredded cabbage

DRESSING

  • ÂŒ cup Hung Curd
  • 3-4 clove Garlic finely crushed
  • 1 inch Ginger crushed
  • 1 tablespoon Coriander finely chopped
  • 1 tsp Lemon Juice
  • Salt to taste

Method

  • Mix all the ingredient of the dressing in a bowl and keep aside
  • In a deep bowl gently mix all the nuts, fruits and vegetables

Fold in the dressing before servingthe nutritious and sumptuous salad

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Food Diet General

Recipe For Quinoa Upma – Ideal for people with Diabetes Symptoms, Diabetes Mellitus and Type 2 Diabetes

Recipe For Quinoa Upma – Ideal for people with Diabetes Symptoms, Diabetes Mellitus and Type 2 Diabetes

Diabetes the very word causes as much fear in peoples’ minds as the pandemic. Diabetes occurs when the pancreas is affected and cannot produce Insulin to convert carbohydrates and calories into energy for bodily functions. It is the best option to get tested for Diabetes, consult a diabetologist and start medication. Medication is the best option but a change in lifestyle and diet will increase the efficacy of medication and improve the quality of life. Cut down calories and carbohydrates, increase intake of fresh fruits and vegetables and see the improvements in blood sugar levels and healthy heart performance.
Quinoa is the new super food.It is high in proteins, minerals, vitamins, fibre, iron and low on calories.

Here is a wholesome dish made with quinoa which keeps the stomach full and reduces calorie intake

INGREDIENTS

  • Âœ cup of washed and drained quinoa
  • 2 teaspoons oil
  • 1/2 teaspoon rye
  • Pinch of hing
  • 1 teaspoon chopped green chillies(adjust to taste)
  • Âœ teaspoon crushed ginger
  • Âœ cup finely chopped onions
  • 4 curry leaves
  • 2 tablespoons peanuts
  • Âœ cup green peas
  • ÂŒ cup grated carrots
  • ÂŒ teaspoon chilli powder (adjust to taste)salt to taste
  • Juice of 1 lime

METHOD

  • Wash and drain quinoa
  • Heat oil in a deep pan. Add hing curry leaves and rye till rye splutters
  • Add green chillies and ginger and sautĂ©
  • Add peanuts and sautĂ©
  • Add onions and sautĂ©
  • Add peas, carrots and saute
  • Add quinoa and sautĂ©
  • Add 2-3 cups of water and cook
  • Switch off the flame when cooked and add lime juice
  • Garnish with chopped coriander leaves

Serve this nutritious, low calorie dish hot

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Prevention Share

Strategies to prevent heart disease

Strategies to prevent heart disease

Heart disease—and the conditions contributing to it—can affect you at any age. But how you manage these conditions now affects your heart health throughout your life. While certain risk factors can’t be controlled, there are plenty of things we can do to manage our controllable risk factors for heart disease. In this article, we’ll discuss about heart disease risk factors, reveal exactly what causes it and list strategies for heart disease prevention–

What causes heart disease?

The primary cause of heart disease is building up of plaque, a waxy substance, in the coronary arteries supplying blood to the heart and throughout the body. This substance accumulates over time, particularly when the inner lining of an artery is damaged by smoking, high blood pressure, or elevated cholesterol or triglycerides. The buildup results in narrowing of the arteries, which in turn makes it harder for blood to flow through. This can cause heart problems like heart attack and stroke. So, heart disease prevention and treatment is necessary.

What are the conditions that lead to heart disease?

Several uncontrollable health conditions, such as your family history of heart diseases may contribute to the risk. However, certain traits, conditions or habits are controllable and may also raise your risk. If you don’t know how to avoid heart disease, learn to manage the controllable risk factors including –

  • Blood cholesterol levels.
  • Diabetes.
  • Being overweight
  • Cigarette Smoking.
  • Unhealthy eating.

 What are the strategies for improving your heart health?

For most of us, prevention of heart disease largely depends on our daily habits and lifestyle, which means there’s a lot that’s in our power to manage our condition and improve our odds of living long and healthy –

  • Know your health history-Know your risks. If you’re a healthy adult with low risk, getting yourself screened once a year is sufficient. However, if you have past heart conditions, high blood pressure, or bad cholesterol levels, you may need to get yourself checked more often.
  • Take your medicines as directed– Medicines may be prescribed for controlling high cholesterol, or diabetes. It’s important to understand and follow the doctor’s directions closely. Caregivers can help their loved ones in taking their medications regularly as directed and on time.
  • Change your eating habits-

It’s important to fine tune your diet. To eat the best heart disease prevention diet –

  • Control your portion size and keep track of number of servings.
  • Eat more fruits and vegetables.
  • Avoid refined grain products. Instead, try a new whole grain, such as barley.
  • Cut back on saturated and trans fats- Trim fat off your meat, use less butter and low-fat substitutions.
  • Choose low-protein sources such as legumes and salmon and other types of fish are rich in omega-3 fatty acids.
  • Reduce intake of salt
  • Eliminate soda and supermarket smoothies and energy drinks.
  • Pursue an active lifestyle- Adults should do 2 hours and 30 minutes of moderate-intensity exercise, like brisk walking, every week.
  • Don’t smoke- By quitting smoking you can lower your risk.

Even if you’ve been diagnosed with heart disease, adjusting your lifestyle and taking medications benefits your heart and prevents further damage to it.

Heart disease affects people of all ages – It can begin early on in life and continues to progress with time. Even if you’re healthy, consult a doctor to detect potential problems early on. Whether you need general information on heart disease prevention and treatment, or support for heart disease risk assessment, you can count on MakingIndia Heartstrong website.

FAQs

Q. How to start taking care of your heart health in your 20s?

Bringing some good habits into your daily regimen helps you take care of your heart health in your 20s. –

  • Be mindful of what you have on your plate.
  • Your heart disease prevention dietshould include lean proteins, fresh fruits and veggies, whole grains, and only healthy fats.
  • Reduce the intake of saturated fats, excess salt, and sugary snacks.
  • Slash your cholesterol level by consuming walnut, fish and and other Omega-3-rich foods.
  • If you drink sugary drinks, substitute them with water.
  • Take medications as directed in recommended dosage.
  • Adding cardio activities such as running, cycling, and swimming to your workout plan is a wonderful way to improve your cardiac health.
  • Establish a positive relationshipwith your doctor around your family’s health. Plan the future of your heart health accordingly.

Q. How can women prevent heart disease?

Many things put women at an increased risk of heart health problems – some are controllable while others you can’t control. The key takeaway is that by managing your controllable risk factors and changing your lifestyle, heart disease can be prevented and even ended in women. Healthy choices result in fewer women dying from heart health issues. Check out these strategies for heart disease prevention in women-

Q. What is the role of taking medications regularly in prevention of heart diseases?

Taking medicines as prescribed lowers LDL cholesterol levels, leading to prevention and treatment of heart disease. If your levels of LDL cholesterol are high, your doctor may prescribe medicines along with lifestyle changes. It’s important to take medication regularly even if your cholesterol levels stay in a healthy range. Use of medicines shouldn’t be stopped without doctor’s advice.

Q. What are the heart disease symptoms?

The symptoms depend on the type of heart disease a person has. Also, some heart problems cause no symptoms at all. The symptoms which may indicate a heart problem include:

  • angina, or chest pain
  • difficulty in breathing
  • swelling due to fluid retention
  • fatigue
  • lightheadedness

The symptoms of heart attack include chest pain, nausea, stomach pain, swollen ankles, fatigue, an irregular heartbeat, chocking sensations and more.

References-
  1. https://www.mayoclinic.org/diseases-conditions/heart-disease/symptoms-causes/syc-20353118
  2. https://www.cdc.gov/heartdisease/about.htm
  3. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702
  4. https://www.cdc.gov/chronicdisease/resources/infographic/hearthealth.htm
  5. https://www.medicalnewstoday.com/articles/237191#symptoms

 

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Simple and effective strategies to prevent obesity

Simple and effective strategies to prevent obesity

A few kilograms of extra fat do not matter much to one’s health, initially. But, once this surplus fat starts piling on, it changes your personality into being overweight or obese. Obesity, then, brings with it many distress, which may not be apparent at first, – such as a rise in blood pressure, increased cholesterol, high blood sugar or diabetes – but it can make the malady more dangerous. Fortunately, there are many simple and effective strategies that can help to prevent overweight and obesity.

This article will help you identify the causes of obesity, its classification, treatment, as well as some simple steps for obesity prevention.

What are the key causes of obesity?

Identify below some key causes of obesity:

  • Poor food choicesand habit such as:
    • Eating high energy density processed foodssuch as breads, pastas, chips and fast food items that are made of refined ingredients and saturated fats
    • Overeating due to emotions such as stress, boredom, anger or frustration
    • Addiction for sugary foodssuch as desserts, sweets, pastries, processed cookies and chocolates.
    • Avoiding healthy foodssuch as fibre-rich fruits, whole grains, and green leafy vegetables
    • Infrequent eating patternlike consuming only two to three meals per day instead having four to five smaller meals a day.
  • Genetics influence factors such as food cravings, high appetite, low metabolism, and uneven body fat distribution.
  • Lack of physical activity and over involvement in TV, Internet and video games make us inactive for long hours and thus leads to obesity
  • Sleep deprivationover a long period can cause hormonal changes in the body and subsequently affect your metabolism, thus leading to weight gain
  • Underlying health conditionssuch as polycystic ovarian syndrome, hypothyroidism and osteoarthritis may also cause obesity.

How to evaluate weight and assess obesity?

Body Mass Index or BMI is the most widely used method for evaluating obesity. To calculate an individual’s body fat using the BMI method, individual’s weight (in kgs) is divided by the height (in meters) squared.

  1. Waist circumference measurement is anotherway to assess obesity. A waist circumference of more than 40 inches in men, while a circumference of more than 35 inches in women are considered obese.

Classification of overweight and obesity in adults and children

Obesity in adults can be classified as:

  • Stage I or mild obesity: BMI of 30.0 to 34.9 kg/m2
  • Stage II or moderate obesity: BMI of 35.0 to 39.9 kg/m2
  • Stage III or severe: BMI of ≄40.0 kg/m2

In children, aged 2 to 19 years, a BMI between the 85th and 95th percentiles are considered as overweight. While a BMI ≄95th percentile is defined as obesity in children.

What are the best ways to prevent and treat obesity?

Practice these 8 easy strategies to prevent obesity and keeping it at bay, forever:

  1. Eat a calorie-curated, moderate diet, which includes a low-fat, high-fibre and low-calorie food such as whole grains, dried beans, green vegetables, nuts and seeds, etc.
  2. Burn the calories, you ate in a dayso as to maintain a healthy balance between regular exercise and a healthy diet.
  3. Maintain a food diary to keep a track of the intake of food and calories consumed.
  4. Track your BMI to keep a check on your weight and maintain it accordingly as per your height.
  5. Read food labels before purchasing to select low-fat, high-fibre and low-cal food. A food product termed as less than 40 calories per 100g of the food is termed low-calorie food.
  6. Limit intake of refined foodslike maida, refined white sugar, and refined white salt because these are rich in simple carbohydrates that can be easily absorbed by the body and stored as fat.
  7. Get a good night sleepof 6 to 7 hours to keep hormones and metabolism in control.
  8. Go for a routine health screening to stay informed about your health and get comorbid conditions evaluated, well on time.

If lifestyle modification alone doesn’t help you to lose weight, then your healthcare provider might suggest some medication for the treatment of obesity.

However, only in rare cases weight loss surgery or bariatric surgery may be recommended to treat obesity.

Conclusion

Remember, keeping obesity at bay completely depends on an individual’s commitment. So practice good lifestyle to stay fit and healthy!

To know more about obesity treatment and prevention strategies as well as to deal with obesity-related health issues, visit MakingIndiaHeartStrong webpage, today!

FAQs

Q. What are the common symptoms of obesity?

If your knees, hips, and back have started hurting all the time and your usual flight of steps also feel tiring off late, plus your clothes fitting has also increased, then these are the signs of excess weight gain, which can slowly lead to obesity. Some other symptoms of obesity are:

  • Breathlessness and excessive sweating
  • Unable to do physical activity
  • Exhaustion or tiredness
  • Hormonal imbalance like irregular periods, mood swings
  • Skin and hair issues
  • Snoring or sleep apnea
  • Lack of confidence, low self-esteem and feeling isolated

Better consult a specialist for timely prevention of obesity.

Q. What are obesity-related health complications?

Some of the major health complications associated with obesity include the following:

  • Heart Diseases like arrhythmia (an irregular heart beat), atherosclerosis (hardening of the arteries), coronary artery disease (caused by build-up of plaque of heart’s arteries), etc.
  • High Blood Pressure, also known as hypertension
  • High cholesterol
  • Type2 diabetes
  • Sleep apnea
  • Certain type of cancers including:
  • Thyroid
  • Liver
  • Gallbladder
  • Upper Stomach, Pancreas, Ovary
  • Kidney
  • Breast cancer
  • Colon cancer and endometrial cancer
  • Meningioma (cancer in the tissue covering brain and spinal cord)
  • Fatty Liver Disease, a condition in which too much fat gets accumulated in the liver and gradually leads to liver inflammation and scarring (liver fibrosis)

Q. What happens if obesity is left unattended?

Obesity occurs when one’s body carries surplus weight or body fat and it is not just a cosmetic concern but a chronic medical condition. If left unaddressed for long, obesity can lead to prolonged health complications and can also reduce your life expectancy by an average of 3 to 10 years, depending on how severe it is.

Regular exercise accompanied with healthy diet, and healthy BMI ratio can help prevent obesity.

Q. Who is most likely to develop obesity?

Mostly, males with a waist circumference of 94cm (37in) or more and females with a waist circumference of 80cm (about 31.5in) or more are more likely to develop obesity-related health problems.

Q. What are the commonly recommended treatments for obesity and how are they done?

Only in rare cases, weight loss surgery or bariatric surgery may be recommended to treat obesity.

Broadly, bariatric surgery procedure can be categorized as gastric banding, gastric bypass, sleeve gastrectomy, and restrictive combined with malabsorption i.e. intestinal bypass or the combination of the two procedures.

All these form surgeries are done laparoscopically.

Q. How to prevent obesity in children?

For preventing obesity in kids and children between 2 years to 18 years, as a parent you should:

  • Practice breast-feeding infant
  • Control potion size during mealtimes
  • Ensure children eat only when they are hungry
  • Inculcate eating healthy foods as a family
  • Make them drink more water instead of sweetened drinks, juices and shakes
  • Say no to eating-out packed chips and cookies too frequently
  • Help them choose the healthy plater (less in fat and spices) when eating out at a restaurant.
  • Ensure they get adequate sleep of 7 to 8 hours
  • Control their time spent on TV, Internet, and video games
  • Make sure they get plenty of outdoor exercise

Also, make sure you set a self-example as a parent to encourage your children to eat healthy and live a balanced lifestyle.

 

Reference:
  1. Body mass index. Centers for Disease Control Web site. https://www.cdc.gov/healthyweight/assessing/bmi/index.html. Accessed May 26, 2010.Google Scholar
  2. Barlow SE. Expert committee recommendations regarding the prevention, assessment, and treatment of child and adolescent overweight and obesity: summary report. Pediatrics. 2007; 120(suppl 4):S164–S192.CrossrefMedli n
Source
  1. https://www.ahajournals.org/doi/10.1161/circulationaha.110.968461
  2. https://www.nhsinform.scot/illnesses-and-conditions/nutritional/obesity
  3. https://www.ncbi.nlm.nih.gov/books/NBK220174/
  4. https://www.mayoclinic.org/diseases-conditions/obesity/symptoms-causes/syc-20375742
  5. https://www.narayanahealth.org/blog/rational-approach-to-obesity-no-more-weight-ing/
  6. https://www.healthline.com/health/how-to-prevent-obesity#progress
  7. https://www.ncbi.nlm.nih.gov/books/NBK220174/
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Share Sign Symptoms

Symptoms of Heart Disease in Women

Symptoms of Heart Disease in Women

Heart disease has always been considered as a health problem affecting only men. However, this is just one of many misconceptions surrounding women and their heart health— and it turns out that heart disease symptoms in women can differ from those in men.

The good news is, women can spot the early signs and begin to reduce their risk by learning about them. The more they know about heart disease and related symptoms, the better chance they will have of beating it.

What Are the Symptoms of Heart Disease in Women?

Although, some women don’t have any symptoms until a serious problem such as a heart attack occurs, others may have some early signs of heart disease such as-

  • Angina –In women, angina symptomsinclude discomfort, or painful feeling in chest
  • Pain in the neck, jaw, or throat
  • Nausea, vomiting and fatigue

Sometimes heart disease may be “silent”. In this condition, the disease is not diagnosed until women have other symptoms –

  • Heart attack-Heart attack symptoms in women include upper body discomfort, shortness of breath, extreme fatigue, and back or jaw pain. They are more likely than men to have heart attack symptoms unrelated to chest pain.
  • Heart failure-Signs of heart failure in womeninclude fatigue, shortness of breath, swelling of the feet, ankles, or legs.
  • Arrhythmia-Palpitations or fluttering feelings in the chest

What are the causes of heart diseases in women?

The key risk factors in women include high blood pressure, elevated levels of LDL (low-density lipoprotein) cholesterol, and smoking. Smoking increases heart attack risk in women. Several other medical conditions and lifestyle choices that increase risk of heart attacks and other heart related problems include diabetes, obesity, physical inactivity and eating an unhealthy diet.

Is it possible to recover from heart disease?

It’s possible for every woman to fully recover from a heart disease and lead a normal life. Even if you’ve had a heart surgery or experienced heart disease symptoms like heart attack, you can lower your chances of having future heart problems. Doing physical activity, eating healthy diet, managing stress and taking prescribed medicines can help improve your heart health and quality of life.

How to prevent heart diseases in women?

These preventive steps help you lower your chances of getting heart disease-

  • Know yourrisk factors – High blood pressure has no symptoms. So, it needs to be checked regularly. Also, check your blood sugar, cholesterol and triglycerides levels to reduce your risk of heart attack.
  • Eat healthy- Be sure to eatplenty of fresh fruits and vegetables and reduce intake of processed foods. Eat foods high in fiber and low in saturated fats, trans fat, and cholesterol.
  • Take your medicines- Take your medications as prescribed and follow your doctor’s instructions carefully. If possible, seek help from care caregiver for medicine adherence.
  • Stay physically fit- Do a minimum of 150 min moderate-intensity, or 75 min vigorous-intensity aerobic activityevery week.
  • Quit smoking and limit your alcohol consumption.
  • Manage stress levels.

Women of all ages should take their heart health seriously. It’s important to watch out for the early signs of heart problems in women and speak with doctor promptly. Pay close attention to your risk factors and calculate your risk of heart disease on Making India Heartstrong website. You are can also make an appointment with a specialised doctor under Making India Heartstrong initiative to know what you need to know for good heart health.

FAQs

Q. What are the most common heart attack symptoms and warning signs in females?

Like men, women can also experience uncomfortable pressure, squeezing, or pain in the center of their chest. These symptoms last more than a few minutes, or go away and come back. However, the most common symptoms of heart attack in them include shortness of breath, nausea/vomiting and back or jaw pain. Women can also have pain or discomfort in one or both arms, the back, neck, jaw or stomach. Other signs include breaking out in a cold sweat, nausea or lightheadedness.

Q. What are the symptoms of heart failure in elderly women and how is heart failure treated?

The common symptoms of heart failure in elderly women include shortness of breath while doing daily activities, having trouble breathing when lying down and weight gain with swelling in the feet, ankles, legs or stomach. It is important for them to track their symptoms each day. Treatment usually involves taking medicines, eating a healthy diet, reducing sodium intake, getting daily physical activity and more.

Q. What should women do when they experience a heart attack?

Heart attack is a life-and-death emergency and every second counts. If you notice early signs of heart disease or think you might be having a heart attack, you should call your local emergency number for help immediately. It is extremely important to get treatment in time to reduce the amount of damage to the heart muscle. At hospital, a doctor runs tests to find out if a heart attack is happening. Depending on your condition, the doctor decides the best treatment for your condition.

Q. What should you eat to help you get to a healthy weight and stay heart-healthy?

These tips will help you maintain a healthy weight and prevent heart disease

  • Eat fiber rich food- Some good sources of fiber include fresh fruits and vegetables, whole grains, and legumes (beans and peas).
  • Eat dark, leafy greens, oranges, tomatoes and fresh herbs- They are loaded with vitamins, fiber, and minerals which benefit your heart.
  • Eat healthy fats- Foods with monounsaturated such as avocados and nuts should be consumed. Intake of foods rich in polyunsaturated fats such as walnuts,salmon and mackerel is beneficial.
  • Limit salt intake and trans fatsand avoid processed and prepackaged foods.

Q. How can working women manage stress and prevent heart diseases?

Women can take these steps to manage stress and prevent risk of heart attack-

  1. Indulge in physical activity. Physical activities such as walking, jogging and swimming are a great way to reduces anxiety and depression, and improve sleep.
  2. Practice relaxation techniques. Meditation, deep breathing, and yoga help you manage your stress and protect your heart health.
  3. Limit alcohol consumption and avoid tobacco, and substance use.
  4. Try to eat healthy, well-balanced meals.
  5. Talk to peopleyou trust, share your problems with them and tell them how you are feeling.
  6. If you’re feeling overwhelmed, speak to a mental health professional.
References-
  1. https://www.cdc.gov/heartdisease/women.htm
  2. https://www.cdc.gov/heartdisease/heart_attack.htm#:~:text=Lifestylechanges%E2%80%94Eatinga%20healthier,healthandqualityoflife
  3. https://www.cdc.gov/heartdisease/heart_failure.htm
  4. https://www.cdc.gov/nccdphp/dnpao/features/healthy-eating-tips/index.html

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