5 Tips to prevent Heart Disaese


  1. Get Active – Even 30 minutes of moderate intensity activity five times per week reduces the risk of heart disease. Try to make exercise regular part of your life.
  2. Eat a healthy Heart fruits/ diet – Eat plenty of fresh fruits & vegetables. Drink lot of water.
  3. Know your Numbers  & risk:  Have your blood pressure, BSL ( Blood sugar level), lipid profile ( cholesterol) levels checked regularly.  High level all these test puts you at greater risk. Also monitor your weight, body mass index, waist circumference regularly.
  4. No addiction – Avoid smoke filled environments, exposure to second hand smoke significantly increase the risk of heart disease. Avoid tobacco & alcohol
  5. Medical Management- Take the medication that your doctor has prescribed. ( If you are on any medication)
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Swastikasan


Swastik is considered as auspicious symbol & this asana tries to attain the shape of Swastika.

Steps to follow:

Sitting postion

Procedure:

1.Spread both the legs & keep 1 to 1.5 feet distance between them.

2.Bend the left knee & place its soul touching inner side of right  thigh.

3. Bend the right knee & place its foot in between the thigh 7 calf of the leg.

4.Keep the wrist of both the hands on respective knees & take Dyana Mudra.

Position:

1.Keep Normal breathing.

2.Keep body, back, Head straight.

3.Eyes should be closed.

4. Keep muscles relax.

Releasing the position:

1.Brings the hand besides the waist.

2.Straighten the right leg.

3.Straighten the left leg.

4.Get both the legs together & back to sitting position.

Duration of asana:

You can maintain this asana for 10 mins after 10 -15 days regular practice. After more practice you can extend this duration for 2-3 hrs.

Benefits:

1. Breathing slows down.

2. Dyana mudra helps in stabilizing the pulse beats.

3. Improves concentration.

4. Muscle strain reduces, which in turn reduces strain on heart.

5. function of backbone improves.

Contra – Indication:

As it is very simple asana, anyone can practice it.

 

 

 

 

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Ischemic Heart Disease


Angina – Angina manifests as pain in the chest that results from reduced blood supply to the heart ( ischemia). Blood carries oxygen around your body & depriving the heart of oxygen has serious consequences.

Angina is caused by atherosclerosis, that is the narrowing and or blockage of the blood vessels that supply the heart.

The typical pain of angina is in the chest but it can often radiate of the left arm, shoulder or jaw. If you have angina you will have noticed that the pain is related to exertion & is relieved by rest.

An angina attack is also associated with shortness of breath & sweating.

Woman may experience angina slightly differently. Women appear to have more pain in their shoulder & middle back area & more throat, neck & jaw pain than men.

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Post Angioplasty Exercise: Do’s & Don’ts


Post  Angioplasty  Exercise: 

Do’s :

  1. Start with very low intensity exercise like walking, climbing stairs etc.
  2. Choose an exercise you love to do. Its easier to keep up.
  3. Warm up before the exercise & cool down after you finish the exercise.
  4. Try exercise at the same time everyday as this is better accepted by the body clock.
  5. Wait for one hour after meals & one hour after bathing.
  6. Wear Comfortable shoes & clothing’s appropriate to weather.

Don’ts:

  1. Do not start heavy exercise right away. Slowly increase the intensity.
  2. Avoid exercising in extreme Heat & extreme cold.
  3. Do not exercise after meals & alcohols.
  4. Do not squeeze your whole weeks exercise in the weekend only.
  5. Don’t overdo. If you are feeling low or tired stop. Over exertion can be dangerous.

 

Stop Exercise if you are getting breathlessness, chest pain or discomfort & talk to your doctor.

 

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Different Heart Diseases:


Rheumatic Heart Disease:

Rheumatic heart disease is damage caused to the heart’s valves by rheumatic fever, which is caused by streptococcal bacteria. Rheumatic fever usually occurs in childhood, and may follow a streptococcal infection. In some cases, the infection affects the heart & may result in scarring the valves affects the heart & may result in scarring the valves, weakening the heart muscle, or damaging the sac enclosing the heart.  For eg : Rheumatic Heart disease, Valvular Heart disease.

Hypertensive Heart Disease:

High blood pressure of unknown origin (primary hypertension) or caused by secondary hypertension certain specific infections or diseases, like tumor in adrenal glands, kidney or their blood vessels diseases. Heart disease may overburden the heart & blood vessels & cause disease. For eg – Aneurysm,  Atherosclerosis, High blood pressure, Peripheral arterial disease.

Ischemic Heart Disease:

Heart ailments caused by narrowing of the coronary arteries & therefore a decreased blood supply to the heart. For eg:  Angina, Coronary Artery Disease, Coronary Heart Disease, Atherosclerosis, Heart attack.

Cerebrovascular Disease:

Cerebrovascular accident or stroke is the result of an impaired blood supply to some part of the brain. For eg.  Atherosclerosis, Cerebral vascular disease, stroke, transient ischemic attacks.

Inflammatory Heart disease:

Myocarditis (Inflammation of Heart muscle), Pericarditis (Inflammation of the membrane sac, endocarditis ( Inflammation of the inner lining of the heart.  Inflammation may be caused by known toxic or infectious agents or by an unknown origin.

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Yoga & Heart


Various Yoga poses & its  effects on Heart:

Standing pose:

In these poses lateral wall of heart completely stretched & toned up that blood can flows easily to those same places. In addition, everybody seated, standing & walking posture effect respiration, circulation & health of heart. Chronic slouching decreases the circulation to all the vital organs, especially the heart. Learning how to stand up straight & engage all the muscles in the body build a stronger heart muscle.

Poses:  Parvatasan (Mountain Pose),Tadasan ( Palm tree pose), Trikonasan ( triangle pose), Balancing half moon, Extended side angle.

Inverted poses:

The most important task of the cardiovascular system is to supply blood to the brain. Inverted pose helps to strengthen heart. Increases blood flow to the brain. It may prevent death of brain cells. Benefit the heart by increasing the volume of blood coursing through it. Reduce the blood pressure & heart rate. Inverting poses gives the heart break. The heart works incessantly to ensure that freshly oxygenated blood makes its way up to the brain & sensory organs. When inverting, pressure is reversed. It is believed that there are internal mechanisms that sense the increase in blood & slow the flow, thus reducing both blood pressure & heart rate.

Poses: Legs against the wall, Shoulder stand, Bridge pose, Plow pose.

Horizontal poses & Forward bends:

These poses rejuvenate the heart & lungs. When lungs are well rested they breathe easier & deeply & nutrients of the body are processed with maximum efficiency.

Poses: Childs poses, Downward facing dog, Standing forward bend, Seated forward bend, Pigeon pose.

Back Bending Poses:

When back bending poses are done without strain, they can improve blood supply to the myocardium & tone up cardiac muscle. Passive, supported backbends gently stretch the heart muscle & cardiac vessels that supply the heart. This can be increase blood flow to the heart & helps to prevent the arterial blockages. Backbends also help maintain the elasticity of blood vessels, and force the heart to contract, lengthening cardiac muscle and enhancing blood flow.

Poses:  Reclining bound angle, Reclining heroes pose, Fish pose ( Matsyasan), Camel pose ( Ushtrasan), Locust pose ( Padmasan), Full or half bow pose ( Dhanurasan), Cobra  ( Bhujangasan)& Bridge pose.

Related article:

http://justforhearts.org/yoga-asanas-for-heart-disease/

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Protect your Heart


Most of the major cardiovascular heart disease risks factors, such as physical inactivity, stress, obesity, addiction, uncontrolled high blood pressure, diabetes can be controlled.  You, your family, your friends can protect your Heart.

Protect Your Heart:

  1. Get Active – Even 30 minutes of moderate intensity activity five times per week reduces the risk of heart disease. Try to make exercise regular part of your life.
  2. Eat a healthy Heart fruits/ diet – Eat plenty of fresh fruits & vegetables. Drink lot of water.
  3. Know your Numbers  & risk:  Have your blood pressure, BSL ( Blood sugar level), lipid profile ( cholesterol) levels checked regularly.  High level all these test puts you at greater risk. Also monitor your weight, body mass index, waist circumference regularly.
  4. No addiction – Avoid smoke filled environments, exposure to second hand smoke significantly increase the risk of heart disease. Avoid tobacco & alcohol
  5. Medical Management- Take the medication that your doctor has prescribed. ( If you are on any medication)

Don’t forget that you can do something about most of the risk factor. Discover how you can change your heart health & protect your heart.