Prince died last week. It was a shock to everybody who knew
him; he was just 45 years old. A very friendly fellow, he seemed healthy, drank
a little, enjoyed his isi ewu and was only slightly overweight. He died
suddenly and ironically in front of a hospital where he had gone to visit a
sick friend. His family and friends swore it was ‘enemies’ who were jealous of
his success! The autopsy saw it differently; Prince was the victim of a sudden
and massive heart attack! He never had a chance! He never saw it coming!
Unlike many of my examples this is not made up. I wish it
was, I knew Prince for 3 years before he died and truth be told his death
scared me, it could happen to any of us. We are often negligent with our heart
health, out of sight is out of mind it seems until things get out of hand and
by then it is often too late. Heart failure is one of the leading causes of
death for adults in Nigeria and men are especially vulnerable. However, you
don’t have to be a victim of this condition. Today I am going to give you 10
simple tweaks to your lifestyle, some you won’t even notice. I am promising you
that if you do apply these tips they will go a long way in keeping your heart
healthy and the grim reaper at bay!
Do have a wonderful day!
1.
KNOW YOUR NUMBERS:
This point can never be overemphasized,
according to the health research foundation you should have your cholesterol
and blood pressure checked every year. Men should begin these check-ups at age
35 while women should start at age 45. A better choice would be to invest in a
home blood pressure monitoring device so that you can catch any adverse
development on time. Also, take interest in your family history if any close
relatives developed a stroke or heart condition before age 55 so as to know
your risk factor.
2.
REDUCE STRESS:
Stress can stem from many aspects of life
work, money, relationships, Lagos traffic and Boko Haram! All these can weigh
heavily on the body and mind, living in a constantly stressed state takes it
toll on your heart and increases the risk of a heart attack. According to the
Harvard health publication, studies suggest that people who suffer workplace
stress increase their risk of heart attack by 40 percent compared to less
stressed workers. Beat work place stress by becoming more organized, practice
deep breathing, and take some ‘me’ time out to relax or openly express your
concerns when being stressed out by co-workers. Don’t keep it in!
3.
EAT BETTER:
This should be an obvious piece of advice
right? Small changes in your dietary habits can greatly impact your heart
health. Eating foods like nuts and oily fish e.g. mackerel can help lower bad
cholesterol. Other nutrients like vitamin E,
L- arginine, B Complex and
vitamin A may help protect the health of your artery walls and overall heart
health. Other heart healthy foods include; wholegrain oats, beans, eggs and
brown rice.
4.
DRINK MORE WATER:
According to the American heart
association, staying hydrated prevents your heart from overworking. Water helps
your heart pump blood through your blood vessels and your muscles and to remove
waste. If you are into exercise, the longer and harder you train the more water
you need so as to avoid dehydration which has a negative impact on your heart.
5.
LIFT SOME WEIGHTS:
Most people believe that cardio vascular
exercise starts and ends somewhere between aerobics and the treadmill, that’s
not the whole story. Studies have shown that lifting weights has positive
effects on the heart. Research suggests that resistance training affects your
cardiovascular system differently than aerobic exercise, so a workout that
includes both is a winning combination. Training with weights increases blood
flow to the limbs and has a positive effect on blood pressure. It also helps
you shed fat and build muscle, which is good for your heart in the long term.
6.
GET SOME SLEEP:
Sleep deprivation brings with a lot of
health problems, it is also a major contributing factor to heart diseases like
high blood pressure, high cholesterol and impaired glucose tolerance. Make sure
your day is very active so that you easily fall asleep and get a good night’s
rest. In addition to being more active,
set up your sleeping environment to promote deeper sleep. Turn off your
computer, television and smart phone and always sleep with the lights off.
7.
MEASURE YOUR WHR:
WHR stands for ‘Waist to Hip Ratio’ and is
one of the indicators that can tell if heart disease lies around the corner.
Your fat distribution can tell a lot about your health, women usually store fat
in their hips and thighs while men typically store fat in their bellies. To
calculate your waist to hip ratio, measure your waist at its narrowest part
(usually around the navel) and your hips at the widest part (close to your
butt) write both numbers down, and then divide your waist circumference by your
hip circumference. Women with a measurement of 0.8 or less and men with a
measurement of 0.9 or less are considered at low risk. If your calculation is
higher than that, you need to make changes to your lifestyle.
8.
HAVE SEX:
This tip you will love! Sex can increase
your heart rate and blood pressure as much as running up some stairs. One study
suggests that men who orgasm 3 or more times per week reduce the risk of heart
attack by as much as 50 percent! This is thought to be caused by the release of
the hormone DHAE. To state the obvious; sex also releases beneficial hormones
that reduce stress, cause relaxation and improve sleep quality.
9.
STAND UP MORE:
Studies have long shown that exercise can
improve heart health, but more recent research has shed a light on how
inactivity can affect your heart. Studies at the Ohio medical Center suggest
that sitting for long periods can cause a dramatic decrease in the enzyme
lipoprotein lipase, which is enzyme responsible turning bad cholesterol into
good cholesterol. If your job entails sitting down for extended periods please
ensure to take a break every 30 minutes and walk around to avoid this problem.
10.
BE SURE TO BRUSH YOUR TEETH:
So there was actually a reason your mother
always forced you to brush properly! It turns out that a healthy mouth may
directly relate to a healthy heart. Columbia University conducted a study which
found that people who brushed their teeth twice per day for 2 minutes each
reduced their risk of stroke and other heart related diseases. Other preventive
measures include regular exams and cleaning as well as daily flossing. The
study also found that bacteria related with gum disease are also present in the
plague that builds up in the arteries and cause heart disease. Need I say
more?!
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