Dr Laura @ Home: Heart Awareness Month SEPTEMBER IS THE MONTH DEDICATED TO RAISING HEART DISEASE AWARENESS IN SOUTH AFRICA AND THERE COULDN’T BE A BETTER TIME TO CHAT ABOUT HEALTHY LIFESTYLE CHANGES WITH THE EASING OF LOCKDOWN RESTRICTIONS.
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ardiovascular disease (CVD - which includes stroke and heart disease) is the second leading cause of death in South Africans. On average 120 people suffer from a heart attack daily. Symptoms of a heart attack include pressure or aching centralised chest pain with possible radiation down the left arm, jaw and neck, nausea, shortness of breath, light headedness and cold sweat to name a few. If you experience any of the above symptoms then please visit an emergency department as soon as possible to minimise the potential damage. This article is not about heart attacks though, but more on what we can do in our daily lives to decrease our risk of ever having one. The unfortunate fact is that we are seeing younger
22 HEALTHY LIFE
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adults presenting with CVD and this is due to poor lifestyle choices as well as high stress environments. It is therefore imperative now more than ever that we all make a healthy change to ensure our future self is not at risk. Risk factors for CVD include high blood pressure, high blood cholesterol and smoking. Additional factors such as obesity, diabetes, sedentary lifestyle and family history also play their part in the disease progression. Some of these risk factors are out of our control and others are a direct result of our lifestyles. I am therefore going to focus on what we can change. Don’t smoke. The recent tobacco ban has forced many people to stop smoking and this has been a positive outcome, even if very unwelcome. If, however, you are still smoking but would like to stop ask your doctor about Champix and how it can help you stop for good. Manage all your chronic conditions responsibly. This means you should attend your primary practitioner at least twice a year to
ensure blood pressure and cholesterol are where they should be. If you are a high risk patient with multiple risk factors your doctor could recommend a stress ECG and other investigations. Make heart-healthy eating changes. Aim for low sugar and sodium options and avoid adding additional salt to your food. Also ensure that at least half your plate is filled with fresh fruit and vegetables prepared in a healthy way. Proteins should include lean meats such as chicken, ostrich and fish. Red meat intake should be limited. Your diet should include healthy fats such as avocado, olive and coconut oil. Avoid food high in trans and saturated fats. Stay active. Keep your body moving and aim to partake in moderate exercise for at least 150 minutes per week. Make sure to get that heart rate up and improve your cardiovascular fitness. So let’s keep our hearts happy and healthy ensuring us a long and fulfilling life!
By Dr Laura Troskie www.umhlangagp.net.
