What are the rules that must be followed for a healthy living?
1- Do exercise.
2- Eat healthy food: Do not eat fatty food or in excessive amounts, have always breakfast in the morning, consume fruits and vegetables.
3- Avoid smoking and alcohol consumption.
4- Do not seat all day, get active.
5- Be careful about personal and environmental hygiene.
6- Avoid stress.
7- Take care of your sexual life.
8- Adopt a regular sleep pattern.
9- Getting away from the stressful life of urban cities even if just once a week, and being alone with nature will do good for you and your health.
THINGS TO DO FOR A HEALTHY HEART
Cardiovascular diseases are one of the most common causes of death in our country, as is the case in Western countries. Taking precautions in advance is essential to preserve heart health.
Nutrition: The first rule to keep your blood pressure and cholesterol under control is to adopt a healthy and well-balanced diet. To that end, you need to keep away from saturated fats and salt as far as possible, and gravitate towards fruits, vegetables, and other foods rich in fiber. It is advised that proper diet should include normal amount of protein, which you should get from fish, poultry, and low-fat red meat (veal).
Weight: A major cause of high blood pressure is overweight. Being overweight brings along also the risk of coronary heart disease, cardiac insufficiency, and stroke.
Alcohol consumption and smoking: Nowadays, smoking is ranking first among all preventable causes of death. Smoking can cause cancer, occlusion of cardiac vessels, which may result in heart attack.
Physical exercise: There is strong evidence which show that regular exercise can protect us against not only heart attack and stroke, but also a large number of serious chronic diseases such as osteoporosis, diabetes, colon and breast cancer, depression, and mental crisis. It can be said that exercise has a positive impact on almost all of our cells.
The list below shows how exercise creates a direct impact on cardiovascular health:
Strengthens the heart: Like all other muscles, the more you do exercise the more effective will your heart work, and the stronger will your heart get. The result is strengthened cardiac cycle contraction as well as perfect relaxation of the heart muscle.
Prevents fast heartbeat: An exercised heart will give calm reaction to any problematic situation it might confront. But if your heart is used to inactivity, it will get into flap easily. For instance, your heartbeat will accelerate very quickly up to 180-200 heartbeats per minute when you are running to catch the bus or experience a very exciting situation. In contrast, the heart of a sportsperson will react more slowly under same conditions, and will return to normal in shortest time.
Lowers the blood pressure: Is is known that people doing regular exercise, for instance those who do brisk walking half an hour every day, have lower blood pressure. In particular those people under the threat of hypertension can eliminate this threat by means of daily walking. Previous research has shown that physical exercise helps to take the blood pressure of hypertension patients under control and reduce the need for medication.
Helps to lose weight: Regular exercise helps to lose weight since it increases the amount of energy consumed not only at the moment of exercise, but also when you are taking a rest. After having lost weight, it is very hard to keep your ideal weight if you do not do exercise.
Helps to increase good cholesterol: One of the possible ways to increase HDL cholesterol, which plays a protective role against atherosclerosis, is to do exercise. It is known that increased levels of good cholesterol can be observed even in people who walk 3 kilometers 3 times a week. The longer and the more frequent exercise is done, the more positive will the effects get.
Prevents excessive clotting: Regular exercise helps to keep in balance the substances that initiate and boost clothing.
Prevents diabetes: Along with healthy nutrition, there is one more very strong weapon available to those that are under the risk of diabetes: regular exercise. A weapon much more effective than medication, without any side effects, and free of charge.
Helps to reduce stress: There are studies which have shown that people doing regular exercise are exposed to less anxiety compared to those who live an inactive life, and have a more regular sleep patterns
Is walking sufficient exercise?
It is known that brisk walking (with a walking speed of 5-6 km/h) for 30 minutes a day at least 5 times a week is good for the heart and heart vessels. If you are not able to walk a whole half an hour, it is even sufficient to do walking for 10 minutes 3 times a day. The heavier your exercise gets the more positive will the effects be. However, slow walking does not deliver the same benefits. What you need to keep in mind is that the 30 minutes walking should be done in addition to your normal every day activities.
But doing exercise without warm-up or making sudden effort can cause sudden strain of the heart, which might result in heart attack and even sudden death. Doing exercise without warm-up and the sudden strain imposed on the heart can cause the thickening of cardiac walls, compression of vessels that feed the heart, rhythm disorders, and even cardiac arrest. In this sense, people with inborn heart disease, rhythm disorders, or family history of cardiovascular diseases are exposed to a higher risk. Therefore, it is strongly recommended that such people should seek medical advice before they start regular exercise.