Heart under siege

Stress is spread over our daily bread. Office work stretches beyond the eight-hour shift quite naturally. Because the sun doesn’t rise or set on it because service industries, in particular, can seldom be conveniently compartmentalised into global time zones. Back-office stress stalks the post-Covid back-to-office routine as increasing globalisation goes loco. For example, a male employee in Mumbai addresses the clients’ requirements in a Manhattan-set timeline. The man from Matunga now competes with someone from Madurai, Madrid or Mexico. Outsourced work crosses geographical borders and time zones. And the red-eyed corporate traveller catering to the western multinational corporation (MNC) is accompanied today by the India-based, blurry-eyed work-from-home/call-centred colleague. This trend is entrenched and extended as shrinking western economies seek new bases and bigger markets in Asia. And India.

Mumbai, our national financial capital, bears more than its share of the burden as the centre of economic, financial and stock market- based gravity is centred here. In this instant age of the Internet, commercial action and reaction occur at the speed of light, the blink of an eyelid. Mumbai, for all its apparent apathy, has always displayed a big heart. Whether it be flooding or absorbing and employing a migrant work force. They once said what happens in Bombay today happens to the rest of India tomorrow. This instant age has made this statement irrelevant, and stress universal.

Stress-induced heart problems are now not just common among senior citizens. The Cardiological Society of India recommends that Indians should start checking the cholesterol levels in their twenties. A recent online survey of 547 people by the pharma company Wockhardt shows that 67 per cent of 152 people rarely checked their blood pressure. And 62 per cent of 103 people ignored their cholesterol levels. Which brings us to you. When did you last check your blood pressure and cholesterol level? Disregarding age and stage, modern lifestyle changes and challenges such as smoking, drinking, overworking and stress are the chief culprits for rising heart attacks among younger people. Especially male. Consult your physician if you haven’t already. Unfortunately, the old saying ‘hard work killed nobody’ is no longer true.

Fatal heart attacks in Mumbai strike every 55 minutes accounting for 27 deaths in the city daily according to a report released by Mumbai’s civic health department which adds that heart attacks killed 10,000 people amounting to 11 per cent of the annual deaths in Mumbai in 2023.

Life-threatening diseases like hypertension and diabetes have lowered the age barrier. Checking more than four lakh people over two years at BMC sites, its survey showed that nine per cent revealed ailing hearts and 12.3 per cent had diabetes. Another door-to-door check covered 21.6 lakh people in the past 18 months. The survey found that 18,000 Mumbaikars were unaware of their hypertension though 34 per cent aged 18 and 69 had high blood pressure problems.

Incidentally, India is the world leader in diabetes. And ranks number three in obesity. Both killers in their own right, and reason for fatal ­cardiovascular attacks. WHO reports CVD mortality rates in India as 349 per 100,000 men and 265 per 100,000 women. A sharp contrast to the US, itself a largely obese nation which records 170 male and 108 female for the same number of 100,000.

‘Heart failure’ was a common expression in relatively more ignorant times. This term doesn’t differentiate between cause and consequence. When the body ‘fails’ so does the heart. Today, there is a similar lack in distinguishing between a heart attack and cardiac arrest. This ignorance itself can be fatal as the immediate urgent follow-up medical measures are different. In a heart attack, the individual is conscious and needs to be rushed to the hospital. Under cardiac arrest, immediate CPR (Cardiopulmonary Resuscitation) is vital for revival.

Skipping is an anaerobic high-­impact sport that brings the trunk-down body into play — mainly hip, knee and feet joints. Hence, wear socks and well-padded sneakers. Its dynamic action strengthen the body and increase stamina.

These are stressful times. In almost every case it’s not what you eat, but what’s eating you that stresses you. Fortunately, Mother Nature has an answer as she most often does. Going back to her and living and eating off what she naturally provides — including fruits and vegetables — retracing the steps of our ancestors in the process, helps reduce blood pressure.

In a heart attack, the individual is conscious and needs to be rushed to the hospital. Under cardiac arrest, immediate CPR is vital for revival.

Four hundred and fifty nine adults with normal or high blood pressure were tested in a clinical trial published in the New England Journal of ­Medicine in 1997 which served as a starter for the DASH diet (­Dietary Approaches to Stop Hypertension). The subjects were given typical ­American food for the first three weeks — relatively low in fruits, ­vegetables and dairy products, and high in snacks and sweets. For the next eight weeks, they were randomly selected for three different diets. The first continued with the same American plan or diet. The second, ditto with added fruits and vegetables. The third lot were treated with the DASH diet.

The study established that the group that followed the DASH diet showed much better readings and reduction in blood pressure compared to the others. In fact, the lowering was in line with those prescribed blood pressure lowering pills.

 

The DASH diet

For a 2000 calorie per day-diet, the first 1,000 calories require 4–5 helpings of fruits and vegetables each per day — 50 per cent of your intake. Accompanied by 6–8 (mostly whole grains) servings. Two to three helpings of reduced or no-fat dairy products and up to six one-ounce helpings of lean meat, poultry and fish to complement the meals. DASH also suggests 4–5 servings of nuts, seeds and legumes spread over a week. The plan accommodates up to five servings of sweets per week. Vegans could skip dairy products and make up with other associated food groupings.

The best way to welcome the diet is: start slowly — only one serving of a fruit or vegetable added to one meal per day for a week. And double it the following week.

The writers are authors of Fitness for Life and Simply Spiritual – You Are Naturally Divine and teachers of the Fitness for Life programme

 

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