Monitor your heart health at home with an ECG machine

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Cardiovascular disease is one of the fastest growing noncommunicable diseases. It accounts for almost half of all deaths from NCDs, making it the leading cause of death worldwide.

In India, nearly a quarter (24.8%) of all deaths are due to cardiovascular disease, according to the Global Burden of Disease (Source).

Home Heart Care | Unsplash

Read alsoSleeping between 10 p.m. and 11 p.m. at night reduces heart disease, 11-year study finds

About 8-10 million people alone suffer from heart failure in our country. Many young and middle-aged people are affected due to heart attacks.

But it can be monitored and controlled to some extent at home. Let’s look at some easy steps to take care of our hearts and live a healthy life.

1. Eat healthy:

buffet food plate
Representative image / iStock

The main thing to do when it comes to taking care of our heart is to maintain a healthy diet. Eating a balanced diet with all the important nutrients can help prevent cardiovascular problems as well as other chronic health problems like blood pressure and diabetes.

Read also: AI Helps Detect Signs of Heart Failure with 94% Accuracy Never Seen Before

Make room for green vegetables, eat seasonal fruits, lentils and micronutrients. Avoid drinking alcohol, carbonated drinks, and smoking. Try to avoid binge eating as it causes waste to build up in our body. All of these habits are very damaging to your heart.

2. Correct the sleep routine:

guy sleeping with his mouth open
iStock

Sleep is not only important in maintaining your beauty but also your overall health. Choose quality sleep over the frenzy of watching Netflix and scrolling through social media. It is a well known fact that our body regenerates itself when we sleep. The average human body needs 7-8 hours of quality sleep to maintain a healthy lifestyle.

Read also: Cannabis Doubles Heart Attack Risk In Adults Under 45, Claims Study

In addition, a good sleep cycle also plays a vital role. You must sleep and wake up at a fixed time. Sleeping at all times will only disrupt the sleep cycle and you will not be able to sleep when you are supposed to.

3. Choose an active lifestyle:

women doing fitness exercise
Unsplash

We all know the benefits of leading an active lifestyle. But we often confuse staying active with going to the gym. This is not an expensive gym membership. You just need to make sure that you include some physical work in your daily lifestyle, regardless of your age.

Read also: Drinking three cups of coffee, eating nuts daily reduces risk of heart disease

You can take a brisk walk, engage more in household activities, or practice yoga. You can also include cardiovascular exercise in your routine to maintain a healthy heart.

4. Keep stress at bay:

stressed computer scientist
Getty Images

The pandemic has affected the mental health of all to a large extent. We were all trying to make sense of the new normal. Locked inside our homes, no one knew what the future held. According to a study conducted by The Center of Healing (TCOH), 74% of Indians reported stress while 88% reported anxiety during Covid-19 (Source). Stress and anxiety increase the risk of cardiovascular disease.

Read also: This smart shirt tracks heart health better than a smart watch on the wrist

It is also reported that people who are under a lot of stress may experience brain shrinkage and memory loss. Therefore, people who are under a lot of stress should see a doctor, take stress management classes, meditate, and avoid overthinking.

5. Monitor your heart health daily:

ECG report
Home cardiac care | Unsplash

Late treatment is one of the leading causes of death from cardiovascular disease. Most deaths and complications happen because people don’t know they have unhealthy hearts. Along with this, Covid-19 has made it even more difficult for people to visit hospitals for their regular checkups. In this case, tracking and monitoring your health at home using an ECG machine becomes important.

About the Author: Dr. Praveen Chandra is President, Interventional and Structural Cardiology Interventional Cardiology, Heart Institute, Medanta. The opinions expressed here are the sole responsibility of the author.

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