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Health
Tips
1.
Health
Watch - Heart Attack in Indians
2. Health
Tips: Fitness Over Fifty (Link)
Health
Watch - Heart Attack in Indians
by
Avinash Patwardhan, M.D.
avinilima@townisp.com
Several studies conducted
among Indians have revealed an extremely high rate and early
occurrence of heart attacks. Established risk factors such
as diabetes, smoking, high blood pressure, elevated blood
cholesterol, diet high in saturated fat, lack of exercise
and stress are common to all ethnic groups. But Indians
whether in India or abroad have a 4-5 times higher rate
of heart attacks and that too at a much younger age. Every
Indian unless proven otherwise is at high risk for coronary
artery disease. It is important to note that both men and
women are at equal risk.
Studies
have now shown that there is a large group of Indians who
have a genetic predisposition for coronary artery disease.
A significant number are vegetarians, and many have made
maximum modification to their lifestyle to reduce their
risk of heart attacks, yet they still have a very high incidence
of coronary artery disease. This genetic problem with coronary
artery disease in Indians is complex and multifactorial.
Early
intervention at younger age with appropriate drug therapy
has shown significant reduction in cardiac events. The abnormalities
identified in lipids and genetic profile are
1. Elevated levels of lipoprotein (a), (Malignant CAD)
2. High levels of low-density lipoproteins, (LDL)
3. Low levels of high-density lipoprotein, (HDL)
4. Diabetes associated with insulin resistance.
5. Elevated Homocysteine levels.
6. High levels of triglycerides.
7. Smaller diameter of coronary vessels with right-sided
dominance.
8. Elevated levels of Cardio CRP (C-Reactive Protein)
9. Clamydia Infection of chronic nature.
An Indian
with or without a bad family history of Coronary Artery
Disease (CAD), must have a thorough evaluation of the following.
There is no excuse for not getting these done early in your
life.
|
TEST
|
IDEAL
TARGET VALUES
|
| Total
Cholesterol |
<
150 mg
|
| LDL
|
<
100 mg
|
| HDL |
>
40 mg
|
| Triglycerides
|
<
150 mg
|
| Lipoprotein
(a), Lp (a) |
<
30 mg
|
| Homocysteine
|
<
15 um
|
| Fasting
blood sugar |
<
126 mg
|
| Cardio
CRP |
<
1.0 mg/L (> 3.0mg = high risk)
|
Lifestyle
changes alone are not enough to correct the abnormalities.
Drug therapy is a must to bring the levels to target values.
One cannot achieve them by diet.
To prevent a coronary event, attaining target values is
absolutely essential.!!
"Statin" group of drugs are the most effective
and should be taken with no hesitation
TREATMENT
Treatment schedule has to be very aggressive to include:
-
1. Aggressive correction of lipid abnormalities with statins,
(Zocor, Lipitor, Pravachol) and Niacin to be monitored by
your MD.
2. Enteric Coated Aspirin: 81 mg daily.
3. Fish Oil capsules 1000mg / day ( should have EPA and
DHA > 200mg)
4. Folic Acid 1000 ug per day
5. Vitamin B-12 500 ug per day
6. Vitamin B-6 50 mg per day
7. Rigorous control of diabetes.
8. Multi vitamin one daily.
9. Olive oil is the preferred oil for cooking.
10. Total fat intake of no more than 30 to 40gms per day.
11. Treadmill exercise 20 to 30min. at 3.00 to 3.5 mph daily.
12. Life style changes, stress reduction, meditation, yoga,
etc.,
This is a simplified outline of Coronary Artery Disease,
and the associated genetic and lipid abnormalities that
are frequently encountered in Indians. Most of these abnormal
factors can be corrected with appropriate therapy and intervention.
The earlier in your life you get your lipids and metabolic
status evaluated the better are your chances of avoiding
a serious cardiac event.
Health
Tips: Fitness Over Fifty (Link)
From:
CanIndia News Weekly, April 18, 2003
Old
age can be fun and happier if it is healthy, full of enthusiasm
and fit. It is said that " He who has health has hope
and he who has hope has everything". Therefore it is
necessary that as you enter your mid-lives you learn to take
extra care for your body to avoid chances of physical incapacity
and take proper diet and exercise to lengthen your life and
make your lives fuller, minds happier and bodies more younger.
As you start ageing you will lose:
- 20 percent of your body's water content.
- 60 percent of your ability to taste.
- 35 percent of your ability to pump blood from the heart.
About 3 inch in height.
As far as your health is concerned you become:
More susceptible to cold and heat.
Suffer from osteoporosis, kidney, bladder problems and constipation.
Lose some mental functioning due to loss of brain neurons
and thus become more
forgetful.
Thus in order to reverse or slow the effects of ageing all
you need to do is have a well-
balanced life. You have to exercise effectively, adopt good
eating habits, quit smoking and drinking and live a happy
and healthy life.
Nutritious food for a healthy life:
For a proper diet food should include protein, vitamins, minerals
and fibre.
Protein: Protein is essential for building nearly every part
of the body-the brain, bones, heart, muscles and even the
blood.
It is made up of 22 amino acids, otherwise known as the 'building
blocks of life'.
Adults require 0.75 g of protein per kg of body weight per
day. Protein is found in foods like fish, eggs, beef, whole
wheat, milk, liver, soya beans, beans, peanuts, brown rice
and peas,
Vitamins: Vitamins are organic compounds that are essential
in small amounts for the growth and development of our body.
They act as enzymes (catalyst) which facilitate many of the
body processes.
Minerals: Our body uses many minerals such as phosphorus,
calcium, and magnesium for strong teeth and bone; zinc for
growth; chromium for carbohydrate metabolism; and copper and
iron for haemoglobin production.
Fibre: Fibre is the part of the food which we consume, that
is not digestible. It helps to move the food through the intestine
by increasing their peristaltic action. Foods containing fibre
are whole grain cereals, fibrous vegetables, and root vegetables
like carrot, beet, turnips and other leaf) vegetables.
Thus your diet should have the combination of all the nutrients
listed above and it ,should also come in proper quantity.
In your daily diet you should have the following:
Fruits: Have fruits whichever you like 2-4 servings per day.
Vegetables should be consumed at lunch and at dinner not more
than 3-5 servings per day.
Grain products like bread, chapati, rice 6-11 servings per
day.
Meat, source of protein should be consumed 2-3 servings per
day.
Milk one glass per day.
Physical fitness for energy:
Physical fitness is essential for a healthy and happy life.
Exercise helps you in this age in many ways. A person who
has been exercising regularly will look and feel younger than
a person who has not been exercising. But that doesn't mean
you cant exercise and look young. You can start
exercising and can slow or reverse ageing and look and feel
much younger. Therefore make it a point to exercise 30 minutes
every day for a better and healthy life. You can swim, jog,
do brisk-walking, play your favourite sport, and go to a gym,
cycle or go in for yoga.
Following are a few exercises, which you can include in your
fitness program: For strengthening chest muscles and triceps
do press-ups. If you are unable to do regular press-ups then
you can do it by keeping your knees on the floor or by pushing
away from the wall.
For biceps-lie on the floor. Then bend your legs and keep
your feet flat on the floor. Lock your hands behind your thighs
and pull your head and shoulder upto your knees.
For upper leg muscles-hold on to a table and do a one-legged
half-knee bend or do the exercise with both legs.
For lower leg muscles-hold on to a table and then rise up
on your toes. Do this exercise one leg at a time.
Relax and massage your muscles after you finish exercising.
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