Answers
Importance of lifestyle for cardiovascular disease
Selecting a heart-healthy lifestyle is the most effective means to defend cardiovascular diseases.It is imperative for all of us to bring small changes in our lifestyle so that we can lead a healthy life where we can reduce the risk factors associated with heart disease and stroke. The simple steps that we can take are-
- By avoiding tobacco- consumption of tobacco can cause an increase in the risk of stroke and other heart diseases, it can decrease the elasticity of lungs. According to scientists, the risk of cardiovascular disease is reduced by 39% within 5 years, if a chain smoker quits smoking.
- We can control the cardiovascular diseases by becoming more active. We can commit a certain amount of our time from our daily life to become more physically active. We can use stairs instead of lifts/elevators or we can have a 30 min walk which will help us to lower our blood pressure, cholesterol, and weight.
- Maintaining a proper diet is important for maintaining the health of the heart.
We should include fruits, green vegetables and fiber in our diet. We should also switch to low-fat dairy products and lean meats.
- We can reduce stress, as stress can cause many lifestyle diseases like high blood pressure, diabetes and high cholesterol, this can have a negative effect on the heart health.
- We should limit the consumption of alcohol. Heavy alcohol consumption can cause arrhythmias and high blood pressure. By implementing these small changes we can reduce the incidence of the cardiovascular diseases.
How mind-body connection affect it-
We might think that cardiovascular diseases are always linked to physical activities, but our thoughts, attitudes to cope with stress and emotions are also important in maintaining the heart health. A healthy mind and body can reduce the onset of heart disease.
Meditation and relaxation is very important to maintain a healthy mind and body.
- According to scientists, if the mind is stressed it increases the risk for the development of the cardiovascular disease. Stress can cause pain, negative thoughts and emotions. It can cause hypertension, increase in the level of cholesterol and weight gain which are the components of the metabolic syndrome. Metabolic syndrome is reported to be linked to depression, anxiety, tension, and anger. Relaxation and meditation are reported to change the expression of genes associated with the detrimental effects of stress.
It also “turns off” the genes responsible for cardiovascular diseases. Meditation helps in increasing patience and increases the capability of an individual to accept or let go.
- An individual's behavior is also reported to be related with the incidence of coronary heart disease (CHD). Over competitiveness, over ambitiousness, impatience, and hostility increases the risk of heart disease. Cognitive restructuring can bring about change in the attitude of dealing with stressful thoughts and perceptions. Positive psychology emphasizes hope and optimism that are connected with an increase in longevity and improvement in health.
This approach promotes cardiovascular health.
- There is a dynamic relationship between the brain and the heart. According to the studies done by the researchers a protein called brain-derived neurotrophic factor (BDNF) which is produced from the brain helps in development of the nervous system, it helps the nerves to communicate well. High, levels of BDNF serve as a natural antidepressant. The BDNF is also reported to affect the function of the heart. Binding of BDNF to the heart receptor TrkB (tropomyosin-related kinase receptor B) helps in the growth of the heart blood vessels and nerves.
A decrease in the level of BDNF during the stressed condition in mice is reported to make the heart weak and stiffer/decreases the ability to relax and receive blood. The brain stimulates the nerves to release adrenalin during stress which makes the heart beat faster and becomes irresponsive to BDNF which makes the heart unable to adapt to stress and can eventually cause heart failure.
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