The daily hustles in people’s life have made it quite difficult for them to put their health on the front burner. Health practices like regular physical exercises, getting enough hours of sleep and maintaining a good diet do not find their place in your daily curriculum, says Aditi Jagtap Pune.
So, maybe you can take the stairs when given a choice between stairs and a lift or you may choose to park farther away from a store to cover a few extra steps each day. Apart from this, what else can you do to keep your heart healthy? Here are a few things that might fit into your daily curriculum effortlessly in order to keep good care of your heart.
Swap your medium of communication from electronic to in-person
These days electronic gadgets and online platforms have become the major and primary means of communication. Using social media, emailing, zoom calls and texting to reach someone who is far away from you is completely okay, but what is not ok is these methods becoming a reason for you to feel isolated, or lonely. These are the two major reasons linked to serious heart problems, evident in Dr Ranjit Jagtap News.
The best way to avoid this is to swap your electronic communication with an in-person meeting. Go and meet your family and friends, those you love and care for. Go out and meet new people, broaden your connections and sweeten your relationships. You can arrange a room in your schedule for a quick walk, a cup of coffee with your friends, a soothing brunch or a lavish dinner with your friends or your colleagues.
Time spent with your loved ones face-to-face connects you with people and strengthens your relationships and makes you feel less isolated, explains Dr Ranjit Jagtap Daughter. Being physically present at the moment with your friends or family or any other can help you engage better, be more valued and more likely to have a feeling of shared identity. All these things can help you in easing loneliness or isolation. These are the reasons that some doctors have started to engage in social prescribing, including suggesting people take part in volunteering to build better in-person relationships.
A swap from an unhealthy morning meal to a healthier and nourishing one
What do you have in your breakfast generally? Is it full of refined grains, processed meat, processed or added sugar or saturated fats? Then there is a problem. Having these as an ingredient of your breakfast can drive up your calories, blood sugar levels, weight, and bad cholesterol in your body, which can be a cause of fatal heart diseases. What should you choose instead?
Dr Ranjit Jagtap- best heart surgeon in Pune suggest that you should opt for a meal that is loaded with fibres and a type of carbohydrate that is either insoluble and passes through your body undigested or soluble, the one which dissolves into the gel and coats your gut. And why so?
It is because the fibre consumed by your body not only does ease your digestion process but also helps your body in the ways listed below-
Traps, removes and lowers the bad cholesterol getting clogged in your arteries and leading to life-damaging results.
Controls increased blood sugar levels and hence prevents diabetes which can be a prime cause of heart strokes and heart attacks.
It also helps in fighting chronic inflammation which is a significant part of clogged arteries and heart attacks.
There is a lot of stuff easily available in the market if you want to increase your consumption of healthy fibres. Fruits, vegetables, whole grains, and nuts are some of those superfoods which are rich in fibre. Some of the best fibre-rich breakfast options may include-
Boiled or microwaved oatmeal which can be prepared by heating half a cup of oatmeal in around one full cup of low-fat milk for two minutes.
A bowl of cooked quinoa with a scoop of low-fat greek yoghurt, different berries and granola.
Whole grain cereals with cold or hot milk as per your preferences.
Whole grain toast with some healthy nut butter spread on top.
Swap your social media scrolling time with meditation or yoga
It might be a part of your daily schedule to take a break and find some time to scroll your mobile screens through some news or your social media feed. If this is the case, then you should also take some time out for meditation or replace that scrolling time with yoga, according to Aditi Jagtap Pune. Yoga and meditation are important for the good health of your heart.
Researchers have proven that people with a daily schedule incorporating yoga and meditation have a lower rate of bad cholesterol, diabetes, blood sugar levels, high blood pressure, heart attack, heart stroke and coronary artery diseases in comparison to those who don’t meditate.
Why so? Meditation activates the body’s relaxation response that appears to help you lower your unhealthy statistics like blood pressure, blood sugar levels, heart rate, breathing rate, stress-hormone levels, adrenaline levels and oxygen consumption level. And the great part is that you don’t have to spend a whole day on the process. Just a few minutes in a day (10 to 20 minutes a day) are enough to keep your heart health under control.
Some ideas to meditate amidst a hectic and busy day including sitting with your knees folded, closed eyes and
Concentrating on your breathing rate without judging the surrounding sound and thoughts popping in your head.
Being all ears to a guided meditation which uses mental images to make you feel relaxed.
Listening to calming and soothing sounds like flowing rivers, water waves, a waterfall, rainfall and a bubbling brook.
All you need to do is to just focus on taking out a few minutes in your day to protect your heart from life-threatening diseases and soon you’ll be able to maintain a heart-healthy schedule no matter how busy your life is.
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