The human heart is made up of muscles and is a crucial part of the body’s circulatory system. Barely the size of a person’s fist, the heart’s mechanisms are both complex and interesting.
From making sure oxygenated blood flows throughout the body to supplying hormones to vital organs, you may be surprised to know how hard the organ works every day just to keep you alive. The heart’s everyday functions are sometimes jeopardized by some physical and external stressors, but it’s important one takes note of the tell-tale signs and makes some lifestyle changes to stop the damage right there and possibly, reverse it.
People risk long-term heart conditions by failing to stick to a heart-healthy diet or exercise. While it’s understood that incorporating mindful eating habits or workouts in busy modern-day lives is quite a task, some fascinating facts about the heart may influence you to take that route.
Here are some heart health facts that everyone should know:
1. Don’t overstress yourself
Managing your stress levels is key to overall health and when it comes to the heart, it is of supreme necessity. When the mind is depressed, its effects extend to the body. According to Heart.org, poor mental health increases blood pressure levels, which, in turn, leads to heart attack and stroke.
2. Quit smoking
Smoking is the harbinger of dreadful heart diseases. A 2019 study published in National Library of Medicine said quitting cigarettes can lead to weight gain but it had its own benefits. For those struggling to quit, nicotine patches are available to pacify cigarette cravings.
3. Bare your heart
Hoarding secrets or bottling up emotions are detrimental to the heart. Keeping up with friends and maintaining good social ties means your heart is happy. Persons without strong social connections are 20% more likely to die due to heart diseases, suicide or accidents, Health Day reported, citing a 2002 study.
4. Eat lots of fruits and veggies
Fruits and vegetables are packed with heart-healthy nutrition. Ditching a calorie-dense diet for a bowl of fruits means your body receives enough anti-oxidants and your weight is under control.
5. Incorporate more dietary fiber in your meal platters
Fiber helps lower cholesterol. When there is too much cholesterol in the blood, it starts to build up in the arteries, causing them to narrow and therefore impacting blood flow. Eating loads of vegetables, fruits, beans and whole grains means your body is having a good supply of fiber, according to the Department of Heart and Human Services.
6. Don’t sit for long periods of time
A desk job may require sitting for long hours but taking short breaks is highly recommended when it comes to heart health. According to Mayo Clinic, inactivity is greatly linked to heart disease. At least 2.5 hours/day of heart-pumping activity every week cuts down the risk.
7. Limit your alcohol consumption
Alcohol, especially the pricier options, is good for the heart if taken in cardiologist-approved measurements. However, it’s important to draw the line and know how much is too much. According to Hopkins Medicine, there is evidence that moderate amounts of alcohol slightly raise levels of good cholesterol but excessive drinking can lead to high blood pressure, heart failure or stroke.
8. Manage your blood pressure levels during pregnancy
High blood pressure during pregnancy can heighten the risk of heart disease later in life, as per a 2016 study published in the American Journal of Epidemiology.
9. DASH diet is good for the heart
Diet plays a pivotal role in managing blood pressure. High BP is one of the most important risk factors for heart disease. Dietary Approaches To Stop Hypertension (DASH) diet can directly address many cardiac issues and prevent heart failure or stroke, according to the Journal of the American College of Cardiology.
10. Ditch saturated fat
Consuming food high in saturated fat, such as fried food or those with a highly oily substance can increase the risk. According to Healthline, it’s wise to keep saturated fat intake to a minimum and replace the fatty choices with nutrient-dense options like fruits or fibers to help decrease heart disease risk.
11. Consume heart-healthy fats
Highly recommended options in this category are vegetable oil, low-fat mayonnaise and oil-based salad dressings. Doctors say following a Mediterranean diet is the tastiest way to incorporate good fats into your diet.
12. Lower your daily salt intake
Increased sodium intake increases fluid volume in the body, which means the heart has to work harder, according to the Journal of Clinical Investigation. While there is a hypothesis that a high amount of sodium in the body increases water cravings, it’s better to stick to options that have less than five milligrams of sodium per serving. The American Heart Association recommends no more than 2,300 milligrams per day and one should try to bring the count down to 1,500 mg per day.
13. Avoid secondhand smoke
Avoid exposing yourself to secondhand smoke, which can cause almost the same damage to your heart as direct smoking. Start out by encouraging a smoker in your home to quit the deadly addiction.
14. Treat other chronic health conditions
Chronic kidney or lung disease can also have a bearing on heart health. Visiting a doctor annually or keeping them regularly under check is important.
15. Catch a good amount of sleep
Having less sleep can worsen the heart condition and it’s tied to many other health problems. Having a good night’s sleep will have a number of benefits like a balanced heart rate and a lesser risk of atherosclerosis, according to Heart.org.
16. Have a handful of nuts
Nuts enrich any diet as they considerably increase one’s nutrient profile. In a recent research published in the journal Food Nutrition Research, doctors found that eating a handful of nuts every day can lower the risk of heart disease by about 25%.
17. Make breakfast count
Start your day with some fruits, vegetables and whole grains like oatmeal and bran flakes as breakfast makes a big difference in improving the heart’s function.
18. Eat seafood more often
Indulging in seafood at least once a week provides your body with Omega-3 fatty acids, which are good for the heart, as well as the brain, according to Mayo Clinic.
19. Practice deep breathing
Practicing deep breathing is an act of restoration. Doing some breathing exercises on a daily basis brings wonderful results to the immune system, and relieves anxiety and depression, which makes the heart happy, as per Harvard Health.
20. Cut back on sugar intake
Sugar has a bad rap when it comes to health. Sugar occurs naturally in foods that contain carbs, such as fruits and vegetables, grains and dairy. Keeping them at bay is imperative when you are seeking to improve your heart’s pumping. As sugar is known to raise blood pressure and increase chronic inflation, a high amount of sugar – anywhere above 24 grams per day – in the diet can make the room for many heart conditions.
21. Eat dark chocolates
Chocolates and wine are known to boost heart health. Tracy Parker, a senior dietician at the British Heart Foundation, told The Guardian that chocolates and wines are indeed good for the heart, given they are had in moderate amounts and regular exercise is done alongside.
22. Avoid overeating
The effects of overeating will spill over into your heart from the stomach. Those with eating disorders are the largest contributors to the growing heart attack statistics. According to a study by the journal Northwestern Medicine, overeating gets the body overworked, leading to a jump in heart rate. The stomach is also forced to expand to make room for the extra food. As a result, there is an accelerated rate of hydrochloric acid release to break down the food, which causes heartburn.
23. Stay away from vaping
Vaping leads to immediate tightening of the blood vessels, impeding the flow of oxygenated blood throughout the body. This leads to coronary artery disease and circulatory problems like stroke or heart attack, says a study.
24. Take heart screening tests seriously
Cardiologists say you should do some health screening tests on a regular basis to manage heart health. They include blood pressure and cholesterol tests, blood glucose tests, body mass index (BMI) measurement, exercise cardiac stress test and Cardiac CT scan for calcium scoring, to name a few, according to Healthline.
25. Eat a higher amount of plant-based foods
Eating a lot of plant-based food items ensure good bowel movement, lower blood sugar levels and keeps you miles away from heart diseases, according to Cano Health.
26. Maintain good oral hygiene
Maintaining good oral hygiene is also tied to good heart health. Health experts say bacteria building inside the mouth can impact the heart’s valves and eventually lead to heart disease. Therefore, it’s ideal to brush at least twice a day and floss.
27. Meditate
Studies have found that people who practice transcendental meditation for just 15 minutes a day can slash the risk of getting a cardiac event by half.
28. Try losing weight
Obesity slows down metabolism, which can lead to conditions like high blood pressure and high cholesterol, both of which could raise the risk of heart attacks.
29. Snack on citrus fruits
Citrus fruits, especially oranges, contain a cholesterol-lowering fiber, called pectin, and flavonoids that have a large anti-oxidant profile. They also contain potassium, which helps better regulate blood pressure. So, you can assume how much effective they are for improving cardiac condition.
30. Have whole flaxseeds or supplements made from them
Flaxseeds or flaxseed supplements are enriched with Omega-3 that target bad cholesterol and other impurities in the body, thereby keeping the heart pumping going without hassles.
Long days of work, lack of sleep, and stress at the office can be the most common factors that make you feel tired. However, feeling “tired all the time” (TATT) without known reasons can be an indication of an underlying health issue that needs immediate attention.
Finding the exact cause of the lingering tiredness can be the first step toward solving the symptom.
Health conditions that cause fatigue:
1. Anemia – Anemia is one of the most common causes of fatigue. A person who has anemia does not have enough red blood cells in the body, causing symptoms such as tiredness, dizziness, feeling cold and crankiness.
Most often, anemia is caused by iron deficiency. Hence, the condition can be best resolved by including iron-rich foods in the diet and use of iron supplements.
2. Sleep Apnea – It causes the body to stop breathing momentarily during sleep. The condition can affect the quality of sleep and hence make you feel fatigued.
For milder cases of sleep apnea, lifestyle changes such as losing weight or quitting smoking can help solve the sleep disorder. In more severe cases where there is an obstruction in breathing, surgeries and therapies can help.
3. Diabetes – A person who has diabetes has changes in blood sugar level, which can cause fatigue. A patient who is already on diabetic medication can also experience tiredness as a side effect of the medication.
Early identification and taking the correct treatment is the key to managing diabetes. Losing extra weight and having a healthy diet also help in the treatment.
4. Thyroid – Thyroid diseases can be due to an overactive or an underactive thyroid gland. In people who have an underactive thyroid (hypothyroidism), the metabolism slows down leading to symptoms such as lethargy and fatigue. In people with an overactive thyroid (hyperthyroidism), the metabolism speeds up leading to fatigue and difficulty sleeping.
Right diet and lifestyle choices, along with medications, can help in thyroid management.
5. Infections – A person can show symptoms of fatigue when the body is fighting a viral or bacterial infection. Infections ranging from the flu to HIV can cause tiredness.
Along with fatigue, other symptoms such as fever, headache, body aches, shortness of breath and appetite loss can also accompany the infection. Treating the symptoms and taking adequate rest helps in faster recovery.
6. Food allergies – Fatigue may be an early warning sign of hidden food allergies and autoimmune disorders such as celiac disease. Identifying the allergen using a food allergy test or through an elimination diet can help in allergy treatment.
7. Heart disease – If you feel exhausted from an activity that used to be easy, then it is good to check your heart health, as fatigue can be an indication of underlying heart disease.
8. Depression/ anxiety – Fatigue can also be an indicator of a mental health disorder such as depression or anxiety. A combination of medication and psychotherapy can help relieve symptoms.
Lifestyle causes
Apart from serious health conditions, certain lifestyle habits such as dehydration, poor diet, stress and insufficient sleep can cause exhaustion. Having a well-balanced diet, regular exercise and routine sleep can help solve fatigue caused by lifestyle habits.
Picture this: you’re burning the midnight oil, studying or binge-watching your favorite shows, all at the expense of a good night’s sleep. Have you ever stopped to think about the toll it takes on your body and mind? The consequences can be more serious than you might realize.
Not getting enough sleep can translate into a multitude of issues, including weight gain, lack of focus, tiredness, a haze of confusion, and even depression. If you too are encountering similar issues lately then chances are you have a sleep debt.
Wondering what is sleep debt?
People from 13-18 years of age need 8 hours of sleep, whilst adults beyond that age will require at least 7 hours of snooze.
Sleep debt is a collection of the total hours you haven’t slept or traded your sleep for something else. Sleep debt keeps piling up as a person falls short of the total hours of sleep recommended for an adult, according to the Centers for Disease Control and Prevention.
And when you keep letting go of your sleep for other activities, the body adapts to the new normal and effects start to reflect on the energy levels, which deplete.
“However, like every other debt out there, this too has a repayment option,” Dr. Kunal Kumar, medical director of the Sleep Center at Einstein Medical Center in Philadelphia, told Livestrong.
Below are some expert-vetted ways you can pay back the sleep debt. (Courtesy: Livestrong and Sleepfoundation)
Just like financial debt, imagine sleep debt as a debt you owe to your body. It needs to be repaid. The good news is that catching up on sleep is indeed possible.
Maintain a set sleep schedule: Overhauling the sleep schedule is a pretty difficult task to achieve, and it’s best to do that gradually. Create a set sleep schedule by making some small changes to your routine. Instead of making abrupt shifts in your bedtime or wake-up time, adjust them gradually by 15 to 30-minute increments.
Minimize your gadget usage: Wind down activities and minimize electronic usage before bed to promote better sleep. Relax and prepare for quality sleep by dimming the lights and setting an alarm for 30 minutes to an hour before bed.
Reshuffle your sleeping arrangements: Are you finding it hard to get a good night’s sleep due to excessive sweating? Well, here’s a handy solution: consider upgrading to a cooling mattress or opting for cooling sheets. These innovative sleep essentials can help regulate your body temperature, and keep you comfortably cool throughout the night, ensuring a more blissful slumber. Memory foam pillows can work wonders in relieving neck and back discomfort in case you are struggling with backache.
Improve the bedroom environment: Create a sleep-friendly bedroom environment by adjusting the temperature for comfort, and blocking out disruptive lights, or noises that might disturb your restful slumber. And if your mattress, pillow, or sheets are worn out or no longer providing the support you need, consider treating yourself to new ones.
Omega-3 fatty acids are known for a range of health benefits, from promoting brain and heart health to reducing inflammation and protection against several chronic conditions.
In a new study, researchers found that omega-3 acids, especially the type found in foods like flaxseeds, walnuts, chia seeds, canola oil and soybean oil, can slow down the progression of amyotrophic lateral sclerosis (ALS).
It is a debilitating nervous system disease that gradually worsens over time and can be fatal. The condition results in a loss of muscle control and affects the nerve cells in the brain and spinal cord. It is also known as Lou Gehrig’s disease after the baseball player who was diagnosed with it.
The initial symptoms of the disease include muscle weakness, difficulty in walking and hand movements. The symptoms can slowly progress to difficulties with chewing, swallowing, speaking and breathing.
The exact cause of ALS is not known. However, around 10% of people get it from a risk gene passed down from a family member. It is estimated that more than 32,000 people in the U.S. live with the condition.
In the latest study, researchers from Harvard T.H. Chan School of Public Health in Massachusetts evaluated 449 people living with ALS in a clinical trial. The team assessed the severity of their symptoms, the progression of their disease, along with the levels of omega-3 fatty acids in their blood, for 18 months.
The study suggested that alpha-linolenic acid (ALA), a type of omega-3 found in plants, is particularly beneficial in slowing the progression of ALS. The participants with the highest levels of ALA had a 50% reduced risk of death during the study period compared to those with the lowest levels of ALA.
Researchers also found a reduction in death risk in participants who had eicosapentaenoic acid, the type of omega-3 fatty acid found in fatty fish and fish oil, and linoleic acid found in vegetable oils, nuts and seeds.
A previous study conducted by the same team suggested that a diet high in ALA and higher blood levels of the nutrient could reduce the risk of developing the condition.
“In this study, we found that among people living with ALS, higher blood levels of ALA were also associated with a slower disease progression and a lower risk of death within the study period. These findings, along with our previous research suggest that this fatty acid may have neuroprotective effects that could benefit people with ALS,” said Kjetil Bjornevik, the lead author of the study.
