Sudden Cardiac Arrest And Role Of Lifestyle Changes
Recently, many noted celebrities have lost their lives to sudden cardiac arrests but these are not one-off incidences. Rather they show a worrying trend, one that has been time and again brought to the foreground by several studies and data.
Reports suggest that in comparison with people of European ancestry, cardiovascular diseases (heart attacks) affect Indians at least 5-10 years earlier and in their most productive midlife years. Additionally, the INTERHEART study (a large international case-control study of acute heart attacks across 52 countries conducted in 2003) found that the median age of myocardial infarction in Indians was 52 years compared to 62 years in the European origin cohort.
Why this high rate of cardiac arrests?
1. Higher level of risk factors
In the recent decade in India, there is a significant increase in the classical risk factors of coronary artery diseases (heart attacks), such as low physical activity, unhealthy diet – low fruits and vegetable consumption, consumption of high salt, sugar, and saturated fats, obesity, high blood pressure, high cholesterol, diabetes, and mental stress.
2. Physiology of the Indians
Compared to a European’s average fat content which is 7 to 8 percent, an Indian’s average visceral adiposity is 12 to 23 percent. There is also another relevant aspect known as the “thin fat Indian” which means that a person can look thin but their visceral fat content which actually determines the chances of developing heart issues, could be high.
Family history and genes play a heavy role in determining the possibility of blockages and cardiac arrests. Genetic tendencies are one big factor behind rising heart complications.
What is the solution?
For genetic conditions and in situations of emergencies, medical intervention is essential but an overall healthy lifestyle can go a long way in reducing the risks of sudden cardiac arrests in our young guns.
Healthy homemade balanced diet
A balanced diet, consisting of fruits and greens, is essential as it gives the body the necessary vitamins and nutrients and keeps the organs healthy and hearty. Good intake of proteins will help in lowering the cholesterol and blood pressure and help to maintain healthy weight.
Cut down the processed food intake that contains high sugar and salt
Going easy on readymade processed food is vital. Added sugar, sodium, and food with trans fat could lead to obesity and increased chances of blockages.
Daily 30 minutes of physical activity can keep your BMI in control and help in the healthy functioning of the heart. Remember not to stretch yourself as too much exercise can lead to a rupture in the artery.
Improve quality and timing of sleep
A healthy sleep cycle regulates body mass and keeps your heart condition in check.
Keep yourself stress-free
As impossible as it sounds, lowering stress is important for your heart and overall health. Practice breathing, mindfulness, and other strategies by certified experts to keep your stress levels in check.
When you do not drink enough water and sweat heavily, your blood becomes thicker and you may develop a clot.
Changing lifestyle is not an overnight process; to see results that are permanent, you have to consistently practice the steps that we mentioned above.
Author: Team Abhifit Dietician Sikita Soni
Please contact me Abhinav Malhotra to learn what I and my team AbhiFit can do for you through personal training and nutrition services. We train kids, teens, adults, elders, athletes and models in Dubai and online across the UAE and around the world. We help our clients achieve their fat loss, weight loss, muscle gain, strength gain, rehab, figure / physique transformation & healthy living goals.
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Abhinav Malhotra is an award-winning personal trainer, coach and sports nutritionist in Dubai, UAE. He also offers online services to clients around the world. A personal trainer par excellence, Abhi has worked with the world’s leading fitness chains, supplement brands and founded his own fitness academy in India. He has achieved successes for many clients from all backgrounds and has trained the Indian Army Rugby Team. He is the first International Kettlebell Sport athlete from India.