Listen to your heart world heart day 2018
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Understanding the common risk factors affecting CVD and practical tips to change them
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Listen to your heart world heart day 2018
- 1. 1 Listen to your heart Dr. Divyang Shah MD (PSM), DIH Head - Occupational Health, Medical & Welfare Services World Heart Day 2018
- 2. 2 Agenda • World Heart Day – Introduction • Anatomy and physiology of heart and blood supply • Factors affecting functioning of heart • Preventive tips – HT, DM, Lipids, Overweight & Obesity – Myths about diet and exercise, weight reduction
- 3. 3 MY HEART, YOUR HEART 2018 is all about making a promise to live a more heart-healthy life.
- 4. 4 What is World Heart Day? • The world's, and the World Heart Federation's, biggest awareness-raising platform for CVD • reducing global mortality from non- communicable diseases (NCDs) by 25% by 2025 – commitment in May 2012
- 5. 5 Aim to Inform and educate people CVD- 17.5 million lives each year 80% can be prevented
- 6. 6 Heart • Size of your fist 4.8 inch tall X 3.35 inch wide • Strongest muscle in the body • Starts beating – 3 weeks after you were conceived • Per day – 100,000 beats – 7500 liters pumping – 1000 cycles (~10000 kms) • By age of 70 (3,67,92,000 minutes), it will have beaten 2.5 billion (250 crore) times
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- 8. 8 Risk Factors affecting heart You can change! • Physical inactivity • Tobacco • Lipids • Hypertension • Obesity • Diabetes • Unhealthy diets You can’t • Family History • Age • Gender • Ethnicity • Socioeconomic status
- 9. 9 Know your risk factors • Simple checks – A – HbA1C – B – Blood Pressure – C – Cholesterol • Check your numbers – Weight – BMI The only thing worse than finding out that you have one of these conditions is…….NOT finding out that you have it!!
- 10. 10 Hypertension stresses blood vessels, causing them to clog or weaken lead to atherosclerosis and narrowing of the blood vessels making them more likely to block from blood clots can also create weak places that rupture easily or thin spots that balloon out the artery (aneurism)
- 11. 11 High Blood Pressure Adults should have their blood pressure checked at least once every year, as there are no symptoms to tell if you have high blood pressure Optimal levels : 120 /80 mm Hg If high Modify your lifestyle – Diet, Weight, Exercise, Salt restriction Adhere to the prescribed medication without fail, to decrease chances of getting heart disease – Do not stop your medicines without consulting your doctor, even if the blood pressure becomes normal Prevention is Better & Cheaper than Cure
- 12. 12 Hypertension (High Blood Pressure) 32% of hypertension is attributable to high dietary salt 18% to low dietary potassium 32% to obesity 18% to lack of physical activity 3% to excess alcohol intake
- 13. 13 How to reduce / control blood pressure Lose extra weight and watch your waistline. Blood pressure often increases as weight increases. ... Exercise regularly. ... Eat a healthy diet. ... Reduce sodium in your diet. ... Limit the amount of alcohol you drink. ... Quit smoking. ... Cut back on caffeine. ... Reduce your stress.
- 14. 14 Diabetes • Increase risk of CVD by 2 to 4 times • blood vessels more prone to damage from atherosclerosis and hypertension • damage nerves
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- 18. 18 High Cholesterol •Everybody needs cholesterol, it serves a vital function in the body. •It circulates in the blood. •Too much cholesterol can deposit in the arteries in the form of plaque and block them •No symptoms till heart attack Desirable numbers • Total cholesterol < 200; • LDL < 100 • HDL > 40 • triglycerides < 160 • Get the levels tested routinely and keep them under control s Better & Cheaper than Cure
- 19. 19 High Cholesterol Myth : fat deposits at old age! It starts from 2 years of age Foam Cells Fatty Streak Intermediate Lesion Atheroma Fibrous Plaque Complicated Lesion/ Rupture From First Decade From Third Decade From Fourth Decade Prevention is Better & Cheaper than Cure
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- 22. 22 What is your shape? Apple shape or Pear shape Normal Waist-Hip Ratio • < 0.8 for women; • < 1.0 for men Prevention is Better & Cheaper than Cure
- 23. 23 I love my India… Prevention is Better & Cheaper than Cure
- 24. Risks of Obesity… If you are overweight or obese you are at risk of developing the following diseases: ■ High blood pressure ■ High blood cholesterol ■ Type 2 diabetes ■ Coronary heart disease ■ Stroke ■ Gallbladder disease ■ Arthritis ■ Sleep apnea and breathing problems • ● Endometrial • ● Breast • ● Prostate • ● Colon ■ Some cancers Prevention is Better & Cheaper than Cure
- 25. 25 How to reduce weight? Golden Rule: Healthy Diet + Exercise …..both There is no shortcut for weight reduction… Prevention is Better & Cheaper than Cure
- 26. 26 Caloric chart Prevention is Better & Cheaper than Cure
- 27. 27 Promise to eat well and drink wisely • Cut down on sugary beverages and fruit juices – choose water or unsweetened juices instead • Swap sweet, sugary treats for fresh fruit as a healthy alternative • Try to eat 5 portions (about a handful each) of fruit and veg a day – they can be fresh, frozen, tinned or dried • Keep the amount of alcohol you drink within recommended guidelines • Try to limit processed and prepackaged foods that are often high in salt, sugar and fat
- 28. 28 How to exercise? • Frequency: 5-6 days per week. F • Intensity: To achieve and maintain target heart rate i.e. 0.6 X (220- age) I • Timings (Duration): 30-60 minutes per day. Warming up and cool down for 5 minutes is must.T Prevention is Better & Cheaper than Cure
- 29. 29 Promise to get more active • Aim for at least 30 minutes of moderate- intensity physical activity 5 times a week • Or at least 75 minutes spread throughout the week of vigorous-intensity activity • Playing, walking, housework, dancing – they all count! • Be more active every day – take the stairs, walk or cycle instead of driving • Exercise with friends and family – you’ll be more motivated and it’s more fun! • Download an exercise app or use a pedometer to keep track of your progress
- 30. 30 a promise • to cook and eat more healthily, • to do more exercise and encourage your children to be more active, • to say no to smoking and help your loved ones to stop.
- 31. 31 Promise to say no to smoking • It’s the single best thing you do to improve your heart health • Within 2 years of quitting, the risk of coronary heart disease is substantially reduced • Within 15 years the risk of CVD returns to that of a non- smoker • Exposure to secondhand smoke is also a cause of heart disease in non-smokers • So by quitting (or not starting in the first place) you’ll not only improve your health but that of those around you • If you’re having trouble stopping, ask for professional advice
- 32. 32 Creative strategies do not work ! • Karva Chauth! • Never had a test or retest • Never been to Doctor ! I hate them • Never take medicines! • My BP is normal, so stopped meds! • Miracle men and Miracle Medicines! So many of them • I am my own doctor! No fees too • Let me google it… Prevention is Better & Cheaper than Cure
- 33. 33 Take care of your health holistically • Physical • Mental • Social • Spiritual
- 34. 34 Thank you By making just a few small changes to our lives, we can all live longer, better, more heart- healthy lives
Editor's Notes
- In May 2012, world leaders committed to reducing global mortality from non-communicable diseases (NCDs) by 25% by 2025. Cardiovascular disease (CVD) is accountable for nearly half of all NCD deaths making it the world’s number one killer. World Heart Day is, therefore, the perfect platform for the CVD community to unite in the fight against CVD and reduce the global disease burden.
- Created by the World Heart Federation, World Heart Day informs people around the globe that CVD, including heart disease and stroke, is the world’s leading cause of death claiming 17.5 million lives each year, and highlights the actions that individuals can take to prevent and control CVD. It aims to drive action to educate people that by controlling risk factors such as tobacco use, unhealthy diet and physical inactivity, at least 80% of premature deaths from heart disease and stroke could be avoided. World Heart Day is a global campaign during which individuals, families, communities and governments around the world participate in activities to take charge of their heart health and that of others. Through this campaign, the World Heart Federation unites people from all countries and backgrounds in the fight against the CVD burden, and inspires and drives international action to encourage heart-healthy living across the world.
- Your heart is the size of your fist and the strongest muscle in your body. Your heart started beating about three weeks after you were conceived. If you live to be 70 your heart will have beaten two and a half billion times
- Physical activity protects you by regulating your weight and improving your body’s use of insulin. Being active is beneficial for your blood pressure, blood lipid levels, blood glucose levels, blood clotting factors, the health of your blood vessels and inflammation, which is powerful promoter of cardiovascular disease. How tobacco causes damage Smoking promotes cardiovascular disease through a number of mechanisms. It damages the endothelium (the lining of the blood vessels), increases fatty deposits in the arteries, increases clotting, raises low-density lipoprotein cholesterol, reduces high-density lipoprotein and promotes coronary artery spasm. Nicotine, the addictive component of tobacco, accelerates the heart rate and raises blood pressure. A diet high in saturated fats (e.g. cheese) and trans fats (often used in cakes, cookies and fast food) leads to high levels of cholesterol. But it is important to note that if your total fat intake is greater than 37% of your total calories, then even if that fat is unsaturated you increase your risk of cardiovascular disease. Saturated fat intake should not exceed 10% of total energy and for high-risk groups, like people with diabetes, total fat intake should be 7% or less of total energy.
- Visit your healthcare professional and ask for a few simple checks Check your blood glucose levels High blood glucose (blood sugar) can be indicative of diabetes. CVD accounts for 60% of all deaths in people with diabetes so if it’s left undiagnosed and untreated it can put you at increased risk of heart disease and stroke. Check your blood pressure High blood pressure is the number one risk factor for CVD. It’s called the ‘silent killer’ because it usually has no warning signs or symptoms, and many people don’t realize they have it. Check your numbers Visit your healthcare professional and ask them to measure your cholesterol levels, weight and body mass index (BMI), as well as your blood pressure and blood glucose. They can then advise you on your CVD risk so you can plan to improve your heart health. Understand the signs and symptoms of a heart attack Over 70% of all cardiac and breathing emergencies occur in the home when a family member is present and could help a victim. Talk to your healthcare professional about local cardiopulmonary resuscitation (CPR) courses so you can help a loved-one in the event of a heart attack. If you suspect a family member is having a heart attack or stroke, seek medical help immediately.
- Risk of obesity in India is highest in the 20% of the population that consumes 80% of visible dietary fat. 35% of the 120 million urban Indians are seriously obese Indian middle class has got the wealth but it is fast loosing its health. junk food chains are growing by 40% every year Lack of awareness – Everybody knows that fat is ugly but many people are unaware that it is dangerous too…