Health
Doctors Warn Heart Failure Deaths Are Rising:4 Dangerous Habits To Give Up Now
According to a study published in Science Direct, the American Heart Association, World Heart Federation, and World Health Organization (WHO) estimate that heart failure (HF) is a global epidemic that affects at least 26 million people globally and that its prevalence is rising quickly.
The body depends on the heart to pump oxygenated, nutrient-rich blood to its cells, therefore heart failure does not indicate that the heart is no longer functioning but rather that it is not pumping as it should. The heart becomes weaker and is unable to pump enough blood, which causes exhaustion, dyspnea, and occasionally a persistent cough. Even everyday actions like walking, climbing stairs, and carrying luggage get harder over time.
Even though heart failure, or HF, is a chronic illness, it can be remitted with treatment and good lifestyle choices.
In reality, for the purpose of a healthy heart and general well-being, experts advise breaking four practices that have been related to heart failure.
1. Excessive Salt Intake
A study published by AHA/ASA Journal, “Dietary sodium restriction is arguably the most frequent self-care behavior recommended to patients with heart failure (HF), and is endorsed by all HF guidelines.”
Consuming too much salt is linked to fluid retention, which raises blood pressure. Heart failure finally results from high blood pressure’s gradual weakening and increased strain on the heart.
“In 2005, the American College of Cardiology and the American Heart Association HF guidelines recommended 3000 to 4000 mg daily sodium intake, and, for patients with volume overload, restriction to 2000 mg/d. This recommendation was subsequently updated to moderate sodium restriction. The Heart Failure Society of America recommends 2000 to 3000 mg daily sodium intake and <2000 mg for patients with moderate to severe HF symptoms.”
Ways to break this habit: Eat less packaged snacks and canned soups, as well as other processed and salty meals. Choose to cook at home using fresh ingredients and use herbs and spices rather than salt to add flavor. Additionally, look for hidden salt in product labels.
2. Sedentary Lifestyle
Although excessive sitting has become commonplace in modern life, it poses a risk to the heart.
Probably unaware that this lifestyle choice raises the risk of heart disease and heart failure, the majority of us spend a significant portion of the day sitting at offices, on couches, or in cars. Regular exercise, however, improves circulation, controls weight, and lowers blood pressure.
Aim for at least 150 minutes of moderate exercise or 75 minutes of intense activity per week to break this habit. Walk, stretch, and stand to break up extended durations of sitting. Walking, cycling, swimming, and dancing are examples of low-impact activities that are gentle on the joints and excellent for your heart.
3. Smoking and Excessive Alcohol Consumption
People with heart failure must cut back on their alcohol use and give up smoking because these behaviors can exacerbate their condition.
Smoking lowers the quantity of oxygen that reaches the heart, damages blood vessels, and raises blood pressure. Similarly, drinking too much alcohol damages the heart muscle and raises the chance of heart failure. Unfortunately, a lot of people are unaware of the long-term harm these behaviors cause to the heart and general health.
How to avoid this habit: Try to give up smoking if you currently do. Of course, you should get help if you find this challenging, which is probably the case. The booze is no different. Limit consumption to modest amounts (one drink for women and two for men per day), and if you struggle to cut back, think about getting support groups or professional assistance.
4. Chronic Stress and Poor Sleep
Sleep deprivation and ongoing stress can have a major negative impact on heart health. Prolonged stress causes cortisol levels to rise, which can strain the heart and raise blood pressure. However, sleep deprivation impairs metabolism and stops the body from repairing cells, increasing the risk of obesity, diabetes, high blood pressure, and eventually heart failure.
Ways to break this habit: Every day, engage in stress-reduction techniques like mindfulness, meditation, or deep breathing. Aim for 7 to 9 hours of sleep each night and maintain a peaceful, screen-free, and cozy bedtime ritual.
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