Adopt a heart-healthy lifestyle to grow old healthy

Adopt a heart-healthy lifestyle to grow old healthy People with no major heart disease risk factors in middle age live a longer and a healthier life free of all types of morbidity, according to a 40-Year Follow-Up of the CHA Study (Chicago Heart Association Detection Project in Industry) reported in the journal Circulation. The study included both men and women aged 18 to 74 years, who were classified into 1 of 4 strata of cardiovascular health: favorable levels of all factors, 0 factors high but ≥1 elevated risk factors, 1 high risk factor and ≥2 high risk factors, which included blood pressure, cholesterol, diabetes mellitus, body mass index and smoking. Only 6% had favorable levels of all factors, while 35% had ≥2 high risk factors, 19% had ≥1 risk factors at elevated levels and 40% had 1 high risk factor. Comparing to the study participants who had ≥2 high-risk factors in middle age, those with all favorable factors lived an average of 3.9 years longer, survived 4.5 years longer before developing a chronic illness, spent 22% fewer of their senior years with a chronic illness and saved almost $18,000 in Medicare costs. When only heart disease was examined, those with all favorable risk factors lived 6.9 years longer without heart disease and also spent 46.5% fewer of their senior years with heart disease. The very small percentage of participant with favourable factors reiterates the need to adopt and maintain a healthy lifestyle to have a healthy heart and this should begin early on in life. As doctors, it falls upon us to educate our patients and make them aware of ways to live a healthy lifestyle to reduce the burden of disease in older age. I teach my patients the Formula of 80 to live up to the age of 80 years. • Keep lower blood pressure, low-density lipoprotein (LDL) ‘bad’ cholesterol, fasting sugar, resting heart rate and abdominal girth all below 80. • Keep kidney and lung functions >80%. • Engage in recommended amounts of physical activity (minimum 80 min of moderately strenuous exercise per week). Walk 80 min a day, brisk walk 80 min/week with a speed of at least 80 steps per min. • Eat less and not >80 gm or mL of caloric food each meal. • Observe cereal fast 80 days a year. • Do 80 cycles of parasympathetic breathing (pranayama) a day with a speed of 4/min. • Do not smoke or be ready to spend Rs 80,000/- for treatment. • Those who drink but do not want to stop and there is no contraindication, limit alcohol intake to no >80 mL/day for men (50% for women) or 80 gm/week. 10 gm of alcohol is present in 30 mL or 1 oz of 80 proof liquor. • Do not take >80 mL of soft drink at one go (dilute it to 200 mL by adding soda). • Take 80 mg of aspirin, if prescribed, for prevention. • Take 80 mg atorvastatin for prevention, when prescribed. • Keep noise levels below 80 dB. • Keep particulate matter PM 2.5 and PM 10 levels below 80 mcg per cubic meter. • Expose yourself 80 days in a year in sunlight to get vitamin D. • Achieve 80% of target heart rate when doing heart conditioning exercise. • Get 80% immunity by taking Flu and pneumonia vaccine. (Source: AHA News Release, May 1, 2017) Dr KK Aggarwal National President IMA & HCFI

Individuals with existing morbidities should adopt healthy fasting practices this Navratri

Individuals with existing morbidities should adopt healthy fasting practices this Navratri Patients with existing chronic diseases like cardiovascular issues, diabetes, and blood pressure should take extra precautions when fasting. Skipping meals or eating an inappropriate diet can affect your health adversely if you are on continuous medications. Diabetic patients should decrease their insulin intake up to 40 percent if they are fasting and consume only one meal a day. New Delhi, 30th March 2017: There is a lot of hustle bustle around, as the festive season is setting up. And we all know that Navratri marks the festive season, which is an auspicious 9-day period for Hindu devotees. Fasting, worshipping and playing dandiyaare a few important things that matter the most during this period. From kids to elders, you see almost everyone indulging in the 9-day fast schedule that is observed during the festival. But sometimes, people end up ignoring their health because they believe in adhering to the strict fasting norms like eating once a day, staying without water till the last mean, consuming salt once a day and only consuming potato-based meals. The strict fasting practices do not suit individuals who are suffering from long-term chronic diseases like heart ailments, diabetes and blood pressure or for that matter pregnancy. They can all cause life-threatening complications for such patients and must be observed with caution and post-consultation with the treating doctor. Padma Shri Awardee Dr K K Aggarwal, National President Indian Medical Association (IMA) and President Heart Care Foundation of India (HCFI) and Dr RN Tandon – Honorary Secretary General IMA in a joint statement said, “Fasting has many positive impacts on one's health if an optimum level of nutritional intake are maintained. For patients who have heart issues, we recommend that they don’t eat fried foods like potato pakoras, fried potatoes and processed potato chips. Diabetics must immediately end their fast if the body’s blood sugar level falls below 60 mg. They must also drink ample amounts of fluid given that dehydration can lead to paralysis and heart attacks. The risks associated with fasting are low in patients with Type 2 diabetes. However, patients suffering from Type 1 diabetes should not fast. Fasting in chronic patients must be done in strict consultation with the doctors since the dosage of regular medicines may need to be reduced by 40-50% during fasts.” A few healthy fasting tips during the Navratri include • Lauki Raita can be consumed instead of plain curd • One can eat almonds (badam) in between as snacks • Stuffed kuttu (buckwheat) roti with pumpkin (kaddu) vegetable should be consumed • Ample fruits should be consumed at regular intervals to maintain nutrient levels • Both chestnut flour and buckwheat flours can be combined as a healthy option • Singhara is not a cereal but a fruit and hence a good substitute for a Navratri fast where cereals are not to be eaten • A gluten free product, chestnut flour is an ideal food option for people with celiac disease or other gluten intolerances or allergies

Avoid weight gain at younger age to stay healthy in your old age

Avoid weight gain at younger age to stay healthy in your old age
Results of the Chicago Healthy Aging study presented at the recent American Heart Association's (AHA) Epidemiology and Prevention | Lifestyle and Cardiometabolic Health 2017 Scientific Sessions in Portland, Oregon show that significant weight gain over time as well as obesity and overweight in younger age result in poor physical performance in older age.
Researchers from Northwestern University in Chicago, Illinois evaluated 1,325 men and women who were initially examined in 1967-73 and then re-examined in 2007-10 in the Chicago Healthy Aging study. The mean age at baseline was 33 years and at follow-up was 71 years, when muscle strength (hand grip) and performance (4m gait speed and Short Physical Performance Battery [SPPB]) were measured.
The short physical performance battery (SPPB) measures static balance, gait speed, and getting in and out of a chair and has been used to monitor function in older people. The scores range from 0 (worst performance) to 12 (best performance).
At follow-up, subjects who were initially overweight and had gained the most weight (> 20lbs) were more likely to have a low SPPB score, slow walking speed (gait speed <0.8 m/s), or sex-specific handgrip strength (ORs: 4.55, 4.58, and 1.86, respectively) vs those study participants who had normal weight at baseline with minimal weight change (-10lbs to 20lbs), independent of other risk factors for cardiovascular disease.
Results of this study highlights the fact that prevention is better than cure. And preventive efforts of lifestyle diseases such as heart disease, obesity, type 2 diabetes and osteoporosis should start at a young age.
Normal weight obesity is the new epidemic of the society. A person can be obese even if the body weight is within the normal range. An extra inch of fat around the abdomen can increase the chances of heart disease by 1.5 times. A waist circumference of more than 90 cm in men and 80 cm in women increases the risk of future heart attacks. Normal weight obesity is also associated with the same health risks as does somebody who is overweight and obese.
Any weight gain after puberty is invariably due to fat. Though the overall weight can be in the acceptable normal range but any weight gain within that range will be abnormal for that person. Therefore, any individual who gains weight of more than 5 kg after the age of 18 years in girls and 20 years in boys is obese and overweight. Any weight gain at this age should be avoided. After the age of 50, the weight should reduce and not increase.
To live more than 80 years without lifestyle diseases, keep your abdominal circumference, lower blood pressure, LDL (bad) cholesterol, pulse rate and fasting sugar all lower than 80. Dr KK Aggarwal National President IMA and HCFI

Adopt a pet for a heart healthy

Adopt a pet for a heart healthy
Having a pet at home, especially a dog is associated with a decreased risk of cardiovascular disease New Delhi, 19 September 2016: With World Heart Day around the corner, all pet owners should rejoice, for as compared to non-pet owners, you have a reduced risk of suffering from cardiovascular disease. All those who have a furry friend are aware of the content and calming feeling they get when they are around them. They are not just pets to them but companions and friends with whom they can share their sorrows and happiness. Dog ownership helps tackle loneliness, depression, reduce stress levels and promote a more positive outlook on life. It also encourages regular exercise, which helps keep several key lifestyle diseases at bay. A report published by Harvard showcases how the health benefits of owning a dog are undeniable. Dog owners are found to have lower blood pressure and healthier cholesterol levels than non-owners. They are also at a lower risk of suffering from obesity and depression. Speaking about this, Padma Shri Awardee Dr KK Aggarwal, President Heart Care Foundation of India and President Elect IMA said “There are several research papers available that show that owning a dog is associated with lowers levels of cholesterol and triglyceride. It also helps reduce the risk of hypertension and obesity. This is because dog ownership aids physical activity and helps reduce stress levels. It promotes a positive atmosphere at home and helps in spreading happiness. Regularly walking your dog also helps your body soak in the adequate levels of Vitamin D from the sun needed for a healthy heart. Regularly petting and playing with your dog balances your blood pressure and helps your body by releasing the relaxation hormone, oxytocin and reducing the level of the stress hormone known as cortisol.” Adopting a dog just for the sake of potential health benefits is not a good idea. These canine beings need a lot of care and love. It is essential to keep a tab on the dog’s health so that it can help you in return. And if you are ready for it, then nothing should stop you from adopting a pet. One must remember, that while there is no direct relationship between the decrease of cardiovascular disease and owning a pet, a pet can definitely be a part of the overall approach towards achieving a healthy lifestyle and better heart health.