How to take care of cardiac health? Healthy diet is very very important to keep your heart healthy.It is very important to avoid laziness taking over you during this lockdown. Please do not stop any of the medicine yourself or skip any dose of medicine.
We have already seen a lot of admissions and casualties during this horrific pandemic of COVID 19. It is very important to take care of your body so as to be safe from COVID 19 and at the same time to avoid complicating your previous diseases like hypertension, diabetes, heart problems.
1. Keep yourself active
It is very important to avoid laziness taking over you during this lockdown. Daily exercise will not only keep your heart healthy but will also boost your immunity and save you from contracting Corona disorder. It is very important for patients who already have hypertension, diabetes or heart disease to keep exercising. Walking is the best exercise which does not require you to go outside your home or society. You can walk in your home itself from one room to other. It is recommended for all people to have at least 30 min of brisk walk.
You can keep a watch on your steps with the help of fitbit/ mobile app. Step count should cross more than 5000 steps per day. Those who already have some diseases can consult online with their doctors and ask for the amount of exercise. Those who are working from home can walk every time they are talking on the mobile phone (WALK WHEN YOU TALK). Other aerobic exercises like jogging, cycling and swimming may not be possible with the lockdown. Please remember if you are going for walk outside house do not forget to wear a simple cloth mask to avoid cross infection.
2. Yoga and simple exercises.
Yoga is our own old therapy which has kept people fit for a very long time. Yogasanas can help to keep your body fit and flexible. Also it will help to reduce the stress. Simple exercises and stretching should also be done. Those who don’t have underlying cardiac disease can do some weight training too at home.
3. The right diet
Healthy diet is very very important to keep your heart healthy during this lockdown. Since the exrcise intensity is also low it is very important to cut down on calories. It is very easy to get carried away and have a lot of unhealthy and junk food since it is easily available at your doorstep with the advent of the new food delivery chains. It is very important to avoid food high in calories, sugar, potato, oil, cheese etc.
Try to have maximum amount of salad, fresh vegetables and fruits. This will help you have a balanced diet and also diet high in minerals like zinc and vitamins which will boost your immunity. You also should have high protein diet. Those with hypertension should avoid salty foodstuff. Those with diabetes should completely avoid sugars and sweets.
4. Keep yourself hydrated:
It is necessary to drink a lot of water. On an average you should drink 2.5 to 5 litres of water daily to keep yourself hydrated. Fruit juices (without added sugar) and coconut water are also good options.
5. Avoid stress :
We have seen that the work from home culture has caused excessive stress to many. Also the business loss for many is a cause of extreme stress. Please try to do 10 min of meditation daily, listen to your favourite music, play games, spend quality time with your family.
6. Do not stop or miss medicines:
We have seen that due to the fear of contacting covid 19 patients are not going to doctors for follow up. If you cannot go to the doctor and you have hypertension or diabetes or heart patient, you should continue your tablets consult your doctor online. Now a days most of the doctors and hospitals are running online OPD. So please connect to your doctor. Please do not stop any of the medicine yourself or skip any dose of medicine.
7. Monitor blood pressure and sugar:
It is very important to monitor blood pressure once daily for all patients on medicine for blood pressure. Also those with diabetes should closely monitor sugars and inform their doctors if it is out of control. It is also equally important for all cardiac patients to monitor their blood pressure from time to time.
So summing it all a healthy diet, daily walking and exercise can help you to keep your heart healthy during this lockdown. Also it is important to take all the prescribed medicines for all the heart patients. I would like to add here that there is no need to stop the blood thinning medicines given for heart blockages before vaccination. Just get a certificate from your cardiologist.
Dr. Mayur Jain
Head of cardiac department
Shree Mahavir Jain hospital.
