Your heart is toiling away indefatigably to supply all parts of your body with oxygen-rich blood so that they can function properly. But did you know that your heart is under a lot of stress? Most of us are not showering this organ with enough love.
That is why, during the past 30 years, the number of deaths and disabilities triggered by cardiac issues has been rising steadily. In 2019, 1 out of every 3 deaths was due to some cardiac complication.
Several factors lead to the steady worsening of heart health. People of South Asia are genetically predisposed towards heart disorders. Lifestyle choices such as smoking, unhealthy eating habits, alcoholism, lack of exercise, increase the risk of the onset of heart problems.
Despite the rising threat of heart disorders, people should know that there are ways to prevent and successfully manage heart conditions and they can go on to live full and healthy lives. World Heart Foundation organizes World Heart Day every year on 29th September to create awareness on heart diseases and encourage healthy living across the globe.
This year, the focus is on digital health and how it can enforce the prevention and management of cardiovascular illnesses.
One of the greatest boons of technology and science is how it can be utilized to treat, cure and manage illnesses. Digital health is the newest offering of science. It refers to technological tools such as wearable devices, implants, mobile health apps, and health information technology and even AI and machine language that help doctors, patients and regular people track their health, tele-consult and understand what needs to be done to keep themselves safe from life-threatening diseases.
The scientific community and tech giants have joined hands in revolutionizing cardiovascular medicine. Here are a few ways, digital health is taking diagnosis, treatment and prevention of heart disease to new heights-
The only way that digital health can successfully prevent escalating heart disorders is if it is paired with cardiac testing. Blood sugar and blood pressure can be measured at home with the help of devices like Glucometers and digital B.P. monitoring devices.
Cardiac testing includes blood tests that analyse certain cardiac markers such as cholesterol and triglyceride levels, ECG and few other tests to see if your heart rhythm is normal and there are no blockages in the valves. The blood tests can be easily booked from the comfort of your home and just a few other tests require you to visit the hospital. Telehealth has a great role to play when people are hesitant to step out during this pandemic.
This World Heart Day, 2021, book these tests for your family.
This World Heart Day, you must promise yourself to start living a healthier life and convince your loved ones to do the same. The World Heart Day also spreads awareness regarding simple things we can do to keep our hearts functioning well-
Digital health is marching towards making more effective cardiac care available. Various devices to track and monitor your health parameters, home collection of samples for lab tests and teleconsultation have made healthcare more accessible even during the difficult times of this Pandemic. It is also important to understand that along with the digitalisation and ease of access, one should not forget the incomparable benefits of in-person consultation and clinical examination by a doctor.
We should be aware of and use both modes of healthcare as per needs. For eg. an emergency like a stroke or heart attack needs an immediate visit to the nearest hospital and not a tele-consult. At the same time, the onus is on every individual to do the little things required to ward off heart diseases. Promise yourself to commit to one heart-healthy habit on this world heart day.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
According to a 2019 survey conducted by Mintel, 64% of Indians lead a sedentary lifestyle and do not engage in any form of exercise and physical activity. However, people are becoming aware of the need to exercise regularly because working out reduces your risk of falling ill and keeps comorbidities of COVID-19 such as diabetes, hypertension and asthma in check. Despite this growing awareness of fitness and nutrition, most people do not reap all the benefits that exercise has to offer because they are not complementing their exercise regime with the proper diet. It is no secret that the effects of exercise can be amplified with the correct foods. Exercise and nutrition go hand in hand.
Here are some pointers to consider when charting your workout diet plan in order to make the most out of your daily exercise routine.
Eating a healthy breakfast that consists of whole-grain cereals, bread, bananas, yoghurt etc., can provide you with the energy needed for a satisfying and rejuvenating morning workout. Breakfast should ideally be the biggest meal of the day in order to maintain a healthy balance between exercise and diet. Therefore, you need to be mindful of the fact that skipping breakfast may cause loss of energy and even dizziness and lightheadedness during workouts.
If you consider making breakfast a relatively large meal, then it is best to tailor your workout diet plan in such a way that you exercise not before three to four hours after breakfast. However, if your routine places workout in the evening hours, then you can eat a moderate-sized meal (like lunch) about at least two to three hours before a workout. More importantly, it is much more effective to eat smaller meals more frequently throughout the day instead of the standard 3 large meals when aiming for weight loss.
Eat 20 grams of whey protein and 20-30 grams of slow-digesting carbs within a half-hour of training. Aim to get 20%-30% of your daily calories from healthy fat sources such as salmon, nuts (particularly walnuts), seeds and avocados. Keep saturated fat (found in dairy and meat products) to 10% or less of your daily calorie intake.
Dr. M.G. Kartheeka, MBBS, MD
Although consuming small energy-boosting snacks before a workout may not always provide a massive increase in energy levels, it does help to maintain blood sugar levels as well as reduce unwanted hunger pangs during a workout. These snacks can include granola bars, peanut butter sandwiches, fruits and other protein or energy bars. One of the most important nutrition tips when considering pre-workout meals or snacks is that you should never consume them less than an hour before working out.
After a successful workout, it is important to replenish your body with carbohydrates and proteins for muscle recovery. A good fitness and nutrition plan includes a healthy balance of protein sources like lean meats, lentils, fats. For example, yoghurt and fruit, peanut butter sandwiches, pasta with meatballs and chicken with brown rice make for healthy post-workout meal options.
Also Read: What Are Whole Foods? A Comprehensive Guide to Healthy Eating
It is a common misconception that fats are bad for a healthy workout diet plan. The fats contained in foods like olive oil, coconut oil, avocados, nuts and egg yolks are in fact good for your body. These fats can help improve digestion, nutrient absorption and can even boost testosterone levels in men. Moreover, the complete exclusion of carbohydrates from your diet can be counterproductive as well. Just as proteins like chicken breast, lean-cut beef and all kinds of fish help to build muscle, good carbohydrates and fibres found in brown rice and whole-wheat bread, cereals and fresh fruits can aid the metabolism of your body and provide energy.
Apart from food, water also plays an important role when it comes to exercise and nutrition. According to the recommendations of the American College of Sports Medicine, drinking two to three cups of water before working out, half to one cup of water every 20 minutes during a workout and two to three cups of water for every pound of weight lost after working out is a healthy practice. Limit alcohol intake and quit smoking if you want to see added health benefits.
With the help of these nutrition tips, you can develop a healthy workout diet plan at home and achieve the required results of either building muscle or weight loss or both. However, it is recommended that you consult a professional like a dietician and/or nutritionist in order to get expert advice on exercise and diet that is best suited for you depending on your individual needs. The amalgamation of the right nutrition and optimum exercise can yield fruitful results for a healthy body,
Also Read: Soft Foods to Eat: A Comprehensive Health and Recovery Guide
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
