Experts say trans fats are not good for heart health. Trans fats are found in deep fried food items and oily food items. This is because trans fat clogs your arteries by raising your bad cholesterol levels (LDL) and lowering your good cholesterol levels (HDL). By cutting them from your diet, you improve the blood flow throughout your body.
Dental health is a good indication of overall health, including your heart, because those who have periodontal (gum) disease often have the same risk factors for heart disease. Bacteria in the mouth involved in the development of gum disease can move into the bloodstream. These bacteria can cause inflammation of the bold vessels, which may increase your risk of heart disease and stroke.
Sleep is an essential part of keeping your heart healthy. If you don’t sleep enough, you may be at a higher risk for cardiovascular disease no matter your age or other health habits. It is suggestive to make sleep a priority. Experts recommend a good 7 to 8 hours of sleep.
Research has shown that staying seated for long periods of time is bad for your heart health no matter how much exercise you do. Experts say it’s important to move throughout the day. Some easy steps are – Park farther away from the office, take a few shorter walks throughout the day and/or use a standing work station.
Studies show that the risk of developing heart disease is about 25 to 30 percent higher for people who are exposed to secondhand smoke at home or work. According to the American Heart Association, exposure to tobacco smoke contributes to about 34,000 premature heart disease deaths. Try to maintain a distance from passive smokers.
Good Habits for healthy metabolism
Stress- It is a widely known fact that stress is a number one cause to a large number of diseases. According to a study conducted by the researches at the Ohio State University, stress is in direct correlation decline in metabolism speed. It is advisable to have a daily habit to find a quiet place and relax for at least fifteen minutes by doing deep breathing exercises, yoga, or meditation.
Drink more water- Without enough water intake, our metabolism gets “depressed” as the research by the University of Utah shows. An optimal amount of water intake for an adult would be eight glasses of water per day. Additionally, it is highly advised to drink one glass of water before a meal, as water consumption before the meal helps enhance your metabolism speed.
Eat often-Eating can actually boost your metabolism. It is recommended to eat smaller/lesser meals more frequently. Experts suggest, you should have five small meals every three hours. Also, eating at the same time every day, and avoiding late dinners helps in boosting metabolism
Good Sleep-Irregular sleeping habits can harm your metabolism causing stress and craving for sugar and bad carbs. Quality sleep requires sleeping in a well aired room without artificial light for at least eight hours. To keep your metabolism from slowing down you should try to go to bed at the same time and wake up early each day
Increase your iron levels-Iron helps to transform blood sugar into energy that fuels the muscles in the human body. Including foods rich in iron such as fish, red meat and beans into your daily eating regiment, can help boost your metabolism during physical activity.
SLEEP DISORDERS/ INSOMNIA
Sleep Disorder And Management
Sleep disorders are a group of conditions that affect our ability to sleep on a regular basis. The human body is programmed to work in the day and sleep at night. Any imbalance in this fine balance can lead to a disturbed sleep pattern and a feeling of tiredness and irritation the next day.
Sleep Disorder/Insomnia
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The sleep cycle is governed by a hormone called melatonin.It’s levels go up at night and reduce in the day. This cycle can be disrupted by change of time zones due to travel or exposure to artificial light for prolonged periods.
While we all experience the occasional night of disturbed sleep, some people experience insomnia, which can be difficulty in falling asleep, waking up repeatedly at night or waking up early. Insomniacs feel unrefreshed the next day and they may feel sleepy, irritable or unable to concentrate.
What are the reasons for insomnia?
There can be many reasons for insomnia
Stress
Change of time zones
Prolonged exposure to artificial light
Some medicines can also disrupt the sleep cycle. These can commonly include some medicines for treating hypertension, asthma, anti-depressants and steroids.
Working night shifts
Too much tea, coffee and nicotine
Psychiatric disorders like anxiety, depression, schizophrenia
Common complications that can arise from sleep disorder
Fatigue in the day time
Raised blood pressure and heart problems
Type 2 diabetes mellitus
High cholesterol
Hepatic/liver problems
Affected relationships because it leads to sleep-deprived partners
How do I know that I have a sleep disorder?
People with sleep disorders can have one or more of these symptoms-
Difficulty in falling asleep
Getting up frequently at night
Waking up feeling unrefreshed
Irritation
Lack of concentration
Feeling sleepy in the daytime
Depression or anxiety
What are the measures that can help in promoting good sleep?
Some simple measure can help you I case you’re unable to fall asleep
Turn off all electronic devices at bedtime, even reading devices can be distracting due to the backlight. A simple book or soothing music might work better
Have dinner at least two hours prior to bedtime.
Avoid tea and coffee after the evening.
Meditation and breathing exercises can also be beneficial.
When to meet the doctor
If these measures don’t help or the lack of sleep is affecting your daytime activities, it might be a good idea to take your doctor’s opinion.
How is a sleep disorder managed?
To diagnose the cause of your sleep disorder, the doctor might as you about your lifestyle, check your blood pressure and advise some basic investigations to see your level of general health Do be sure to share any information regarding any medicines you might be taking, including herbal supplements.
Sometimes, a sleep study might be advised where the doctor might observe your sleep pattern and record your brain activity with electrodes. This involves a night’s stay at a sleep center.
To treat insomnia, generally a combination of lifestyle changes, cognitive behavior therapy and some medicines for sleep might be prescribed. These could include anti- anxiety medicines, anti- depressants and melatonin.
Cognitive behavior therapy involves working with a counselor to overcome the negative emotions that are triggering or being generated due to the insomnia. It can involve learning relaxation techniques, maintaining a sleep diary and other measures that help in positive re-programming the mind towards a restful night’s sleep.
Sleep disorders can be easily managed with counseling and medical measures. It’s important to realize that it is a medical condition and that treatment options are available.
We advocate getting medical advice and supervision before starting any treatment regime.
