Wednesday 28 September 2016

chhote kadam initiative for the Heart

Age is just a number.Yet there is no age for heart problems. Whether you are 50 or 15 the most important thing is to prevent and manage heart diseases. It is also true that as we grow up and begin to get old so does our body. Have we not wondered so many times that only if we could reverse this aging process, get healthier and younger? It looks like we can get healthier and another very good news on the health front is the fact our heart can get up to 50% healthier but only if...
No I would not ask you to do anything drastic, follow the exercise and diet  regime of a beauty queen or a Mr Universe depending on your gender.
All I am referring to are #ChhoteKadam or baby steps that would yield a rich dividend and make your heart up to 50% healthier
#ChhoteKadam No 1:  Anger and stress only harms your health and heart. So the #ChhoteKadam #1 is that we remain happy.

Happiness is a state of mind and just by remaining happy you can do yourself a big favor.
The easiest way to be happy is to tell yourself that being happy is good for me and getting stressed is bad.This talking to oneself is like a self therapy.
Pick up a hobby and try to do things that make you happy. It could be to learn how to cook a new dish or play a musical instrument or sing. Stay stress free as far as possible.

So what if you are only a bathroom singer as long as you feel good about singing the #ChhoteKadam are leading you towards the right direction.

#ChhoteKadam #2 Lead an Active Lifestyle

Active lifestyle is the key to a healthy heart. An active lifestyle is a stress buster in itself. You could Set a goal to walk 30 minutes every day or learn how to swim.
You could begin to do Yoga and meditation which helps to relax.
Physical activity can help reduce your risk of heart disease. It can also help you control your weight, reduce blood pressure and cholesterol and improve your mental health along with helping you to look and feel great.
Start small, Keep realistic goals.
Keep ten minute sessions throughout the day and build up from there.

Make exercise part of your daily routine. The best way is to make an activity diary to help monitor your progress and success. If you miss a day, don't worry - just make sure you start again the next day. Everyday activities count, so look out for opportunities to be active during the day. Use the stairs instead of the escalators. Do some stretches when watching TV.
Involve friends and family to make activities more fun, sociable and enjoyable. Go jogging with a friend and support and motivate each other, take the children swimming or join an exercise class. By varying your activities, you are less likely to get bored and lose interest. Use a pedometer to count the number of steps you walk each day. It's easy to use. All you need is a good pair of shoes and you are ready to take a step in the right direction, so you can push yourself to go that bit further next time you exercise.
You could walk your children to school and back every day, take the dog for a walk or find a local park and go walking with a friend.

#ChhoteKadam #3 Eating Better 

A balanced diet and eating at regular intervals without skipping meals helps us to cope with stress.

Healthy diet reduces the risk of developing coronary heart diseases and stops the weight gain process. It helps to lower the cholesterol level and even if one has heart problems a healthy diet benefits the heart. For balanced diet eat plenty of fruits and vegetables. Take plenty of starched foods such as rice and potatoes. Some milk & dairy products, meat, fish, eggs, beans for proteins.
Choose food that is lower in fat, salt and sugar. Cut down on foods containing trans fats. Too much saturated fat can increase the amount of cholesterol in the blood, which can increase the risk of developing coronary heart diseases. Eating too much salt can increase the risk of developing high blood pressure. Having high blood pressure increases the risk of developing coronary heart diseases. Quitting smoking is the single best thing you can do for your hearts health. Drinking more than the recommended amount of alcohol causes abnormal heart rhythms, high blood pressure, damage to your heart muscle and other diseases such as stroke, liver problems and some types of cancers.

Avoid smoking and consumption of alcohol. To cope with stress many of us over indulge in smoking, drinking too much alcohol and over eating. All of these increases the risk of cardiovascular diseases.
Watch your weight and remain positive
Remember & Practice these simple and #ChhoteKadam Daily and continue moving towards a heart that is upto 50% healthier.
“I am joining the Saffolalife #ChhoteKadam initiative in association with BlogAdda and follow these small steps for a healthy heart.”

For Heart's Sake

Do I take care of my Home?
Do I take care of my family?
Yes of course !!!
Do I take care of my heart?
hmmmmmmm Probably Not !!!

So what does it take to take care of your heart? Here is my step by step guide that is super, simple to be followed and if done right can improve the heath of your heart to upto 50%
Step 1 Following a healthy diet is the first step or #ChhoteKadam towards a healthier hearth.
Eat healthy. Eat more fruits, vegetables, whole grains, low-fat dairy, poultry, fish and nuts. Avoid red meat, as well as sugary and processed foods. Avoid foods high in sodium. Eating a healthy diet is not about good foods and bad foods in isolation from the rest of your diet – it’s about the overall diet. Protein and high fiber are important components of a healthy snack. Try vegetables and hummus, a fruit salad, a hand-full of almonds or even oatmeal with cinnamon and apples ahead of a big meal or event to avoid over-eating unhealthy foods. With the right diet we are get the right energy to take on the world.
Step 2. Stay Active
Staying physically active is important part of leading a healthy lifestyle.
We all often forget to take care of our heart and regular physical activity is the secret weapon to prevent heart disease. If one thinks taking medicines are enough to prevent a heart attack or heart problems then the answer is a big NO. The real preventive measure is changes in our lifestyle.
Yes we can reduces the risk of heart diseases by 80 % with good lifestyle.
Habits influence how we live our lives. Habits also help shape every aspect of our lives.
To stay Healthy
Quit smoking if you smoke
Do consistent exercise
Regular physical activity has many benefits such as helping you to quit smoking,
Be aware of your right weight based on your height.. Lose weight if you are overweight, reduce stress, lower blood pressure and increase HDL cholesterol.
Doing aerobic exercise, using the large muscles of the legs and arms on most days of the week for 30 to 60 minutes. This helps the heart work more efficiently. Do physical activities to improve your strength, flexibility and balance. This also helps you stay agile as you age.
An active lifestyle involving physical activity is essential for proper digestion of food and burning of calories otherwise it simply gets deposited as fat in various parts of our body and leads to heart related complications.
Step 3 The third simple step to get a healthy heart is to Stay Happy
Stress is your body’s response to change. The body reacts to it by releasing adrenaline (a hormone) that causes your breathing and heart rate to speed up, and your blood pressure to rise. Constant or continuous stress can be harmful to your heart's health. Plan your days ahead of time so you can assess everything you need to do and also the things that you have to drop off the list so you can reduce your stress. You can do things that can help you stay positive and happy. Read a book or magazine, take a long bath, cook something you love—whatever makes you happy. Taking time for yourself can help you minimize stress and increase your positive feelings.
Following these three #ChhoteKadam is My mantra to take care of my heart and help it get up to 50% healthier.
“I am joining the Saffolalife #ChhoteKadam initiative in association with BlogAdda and follow these small steps for a healthy heart.”