The Centers for Disease Control and Prevention report that heart disease remains the top cause of death among adults in the United States, with 659,041 deaths attributed to the condition in 2019.
The director of the Cleveland Clinic’s Center for CardioMetabolic Health, Dennis Bruemmer, has expressed the medical community’s profound apprehension regarding the cardiovascular wellbeing of American adults. Aside from the common reasons that contribute to heart disease, the pandemic may have understandably caused a decline in healthy practices and routine medical check-ups.
Although it may seem unpleasant, there is a positive angle: a few of the causes that contribute to heart disease can be avoided. Professionals provide a list of nine effortless practices that can enhance the wellness of your heart.
8 Ways to Improve Heart Health in a Pandemic
Get familiar with your numbers.
To fight heart disease effectively, it is important to recognize your cardiovascular condition, according to Brigham and Women’s Hospital’s director of preventive cardiology in Boston, Jorge Plutzky.
He suggested that it is imperative for individuals to be aware of their numbers, including their blood pressure, cholesterol, particularly the harmful cholesterol level, and glucose levels.
According to Plutzky, medical recommendations have emphasized the importance of knowing their lipid profile for all Americans before reaching the age of 21. This refers to the comprehensive breakdown of both good cholesterol (HDL) and bad cholesterol (LDL) present in one’s body. The primary area of concern for risk and treatment is the level of bad cholesterol in an individual.
He stated that the LDL is the most crucial number since it is an indicator of the likelihood of experiencing a heart attack and stroke.
Make eating healthy food a priority most of the time.
When it comes to heart health, it’s important to consider the impact of your diet. However, you don’t necessarily need to completely eliminate foods you enjoy just because they may not be the healthiest option. (Long live donuts!) Instead, aim to reduce your intake of unhealthy foods and make sure to incorporate ample amounts of nutritious ones.
Maintaining a healthy diet can assist in managing certain risk factors, including obesity and high cholesterol, which can contribute to heart disease. According to Bruemmer, a Mediterranean dietary pattern, which concentrates on fruits, vegetables, and lean protein sources such as chicken, fish, whole grains, and tofu, serves as a reliable foundation for a healthy diet.
Aim for 20 minutes of movement in your day.
The American Heart Association recommends that adults engage in either 150 minutes of moderate aerobic activity, such as brisk walking, dancing, and gardening, or 75 minutes of vigorous aerobic activity per week, including running, jumping rope, and cycling at more than 10 miles per hour. This translates to about 20 minutes of moderate activity per day. However, most Americans fail to attain this exercise target.
Many individuals tend to have an extreme mindset when it comes to working out, assuming that it either has to be everything or nothing. However, Bruemmer suggests that you can take baby steps in regards to physical activity. This suggestion is not implying that you need to start preparing for a marathon.
Attempt to include a leisurely walk in your daily schedule, utilize the time you spend pacing in your space to answer business phone calls, travel by foot to complete nearby errands instead of operating a vehicle, and opt to use the staircase rather than the lift.
Take more naps (or, better yet, get a full night’s rest).
Sleep deprivation can heighten the likelihood of experiencing heart issues. Pay attention to your body signals and ensure that you receive sufficient rest, even if it requires a brief nap in the daytime.
To ensure good health, aim to sleep for seven to eight hours nightly. Prioritize unwinding for at least 30 minutes before bedtime for optimal results. It is also beneficial to create a relaxing environment in your bedroom, which entails keeping stressors such as work technology away from your sleep area.
Find something that calms your brain for at least 10 to 15 minutes.
Stress relief is key to keeping your heart healthy. Of course, that’s easier said than done in a pandemic.
Attempt to allocate a portion of your day, which can be deemed as a time when “nothing can go wrong.” This implies disregarding the news, work-related emails, text messages, or anything that could potentially elevate your blood pressure. Instead, make use of that time to engage in a creative activity, read a book, contact your friends, peruse through pet adoption listings, or browse for outrageous houses on Zillow – any activity that evokes a sense of amusement and calmness.
Set incremental benchmark goals if your weight is a factor.
One’s appearance alone does not determine their level of risk or health, and weight cannot always serve as a reliable indicator of overall well-being.
However, studies indicate that individuals who are overweight or obese are more prone to cardiovascular disease. Bruemmer pointed out that substantial weight reduction may not always be required to attain a healthy heart. It is crucial to establish a practical objective if losing weight is essential for your general well-being.
He stated that minor alterations would have a significant influence on your well-being. Shedding just five pounds would result in a noteworthy effect on blood pressure, cholesterol, and diabetes.
Try to stop smoking.
Giving up smoking can be challenging, but it is crucial to make the effort, especially considering that smoking enhances the likelihood of developing heart disease and suffering a stroke.
On the other hand, according to Plutzky, quitting smoking has a significant impact on a person’s health as it reduces the likelihood of developing heart disease, cancer, and lung disease.
According to Plutzky, while discouraging people from starting is the best approach, those who have already begun should put in their utmost effort to cease. Plutzky also acknowledged that quitting isn’t always successful on the first try, but individuals should remain optimistic and persist in their attempts. (These science-based techniques can aid in quitting.)
Don’t be afraid of necessary medicine.
It is alright if some individuals can’t lower their risk of cardiovascular disease through lifestyle modifications due to their genetics or other health issues, as there are drugs that can aid in reducing cholesterol and blood pressure levels.
Plutzky remarked that individuals who have undergone a cardiovascular episode or have a high-risk state such as diabetes typically require treatment for reducing cholesterol. He highlighted the safety and efficiency of medicines that enhance cardiovascular well-being. Regrettably, many people display resistance upon hearing the term “daily pill.”
It is important to supplement medication with a healthy lifestyle. A doctor often advises their patients that the advantages of a balanced diet and regular exercise cannot be condensed into a single pill. The benefits of leading a healthy lifestyle are numerous according to the doctor.
Long Covid: the symptoms and tips for recovery
What is long Covid?
The phrase Long Covid is utilized to denote the persisting impacts of Covid-19 that surpass the initial illness by several weeks or months. Additional inquiry is being conducted to determine the most appropriate way to specify Long Covid, identify its symptoms, and formulate treatments.
According to the National Institute for Health and Care Excellence (NICE), a person with ‘long Covid’ is described as:
- experiencing the symptoms of Covid-19 for 4-12 weeks after infection; or
- experiencing the symptoms of Covid-19, and other symptoms that cannot be explained by an alternative diagnosis, 12 weeks or more after infection.
A study released in June 2021 from Imperial College London analyzed 500,000 individuals in England and identified two primary groups of persisting symptoms. The first group was comprised of a smaller subset of individuals who experienced respiratory symptoms, like coughing or struggling to breathe. This group was more likely to have experienced severe Covid-19 symptoms initially. The second group was larger and had a group of general symptoms, mainly characterized by tiredness and fatigue.
In July 2022, King’s College London published research that analyzed data from 1,459 individuals who reported their long Covid symptoms using the Zoe Covid Symptom Study app. The study identified three different varieties of long Covid, based on the specific symptoms presented by participants.
- The largest group of long Covid sufferers reported symptoms such as fatigue, ‘brain-fog’ and headache.
- A second group experienced respiratory symptoms such as chest pain and severe shortness of breath. These symptoms were the most common in the early stages of the pandemic, before widespread vaccination.
- A third, smaller group experienced a diverse range of symptoms including heart palpitations, muscle ache and pain, and changes in skin and hair.
How can I prevent long Covid?
Getting all the recommended vaccines is crucial in minimizing the possibility of long Covid. The vaccine not only lowers the chances of contracting Covid-19 but also decreases the likelihood of experiencing long Covid symptoms if infected. However, complete protection from long Covid is not guaranteed even with vaccination, and studies conducted in the US have shown substantial risk remains among those infected with Covid. Therefore, in addition to being vaccinated, it is advisable to minimize exposure to Covid by wearing FFP2 or FFP3 face masks in busy areas.
For further information on the proof, refer to the article titled “Does receiving a vaccine decrease the likelihood of experiencing long-term Covid symptoms?”
Regrettably, the reason why certain people develop long Covid while others do not remains unknown, and as a result, there is no dependable guidance on how to lower your likelihood of experiencing long Covid if you have already contracted Covid-19.
How long does it take to recover from long Covid?
We are continuing to gain knowledge about the duration of the illness, and it differs among individuals. It is crucial to understand that other viral diseases may also result in lasting effects, not just Covid-19. As shown by the research conducted by Leicester scholars, those who required hospitalization due to the initial infection typically experience it for five months or more, with other sources indicating a duration of 12 months or more for both hospitalized and non-hospitalized patients.
Tips for managing long Covid symptoms
Managing fatigue and breathlessness
- Pace yourself – plan what you’re going to do and don’t over-exert yourself.
- Try to break tasks which feel difficult down into smaller chunks, and alternate easier and harder activities.
- Consider the best time of the day to do certain activities based on your energy levels.
- Frequent short rests are better than a few longer ones, so rest before you become exhausted.
- Don’t stop doing things that make you feel breathless. If you stop using your muscles, they’ll get weaker, which can make you more breathless when you try to use them.
- Try to gradually increase the amount of exercise you do. Try going for short walks or doing simple strength exercises and build up from there.
- If you use a walking stick or a frame, lean forward on it when you feel breathless.
- The ME Association has published a leaflet about post-Covid fatigue . You can also call them on 0344 576 5326 for further support.
Boosting your mood and mental health
- Be kind to yourself during your recovery – be prepared that some days will be worse than others
- Connecting with other people can help you feel happier – make sure to keep in touch with family and friends.
- Having a daily routine can be good for your mood and sense of stability.
- Stay active – continuing to move will help release endorphins and improve your mood.
Tips for dealing with brain fog, memory or thinking problems
Brain fog is a common symptom experienced by numerous individuals during their recuperation period from prolonged Covid. This may pose a challenge as you may struggle to focus or recollect information, exhibit slower thinking patterns than usual, and sense haziness or memory lapses.
There are things you can do to manage the symptoms of brain fog:
- Make notes to help you remember things – whether it’s in work meetings or medical appointments.
- It can help to make a clear plan before approaching any new or complicated problem or situation. Break it down into steps, and keep checking your plan as you follow it.
- Exercise – especially the kind that makes you breathe a bit faster and feel a bit warmer. Start gradually and don’t overdo it. Check with your doctor before taking up a new exercise regime.
- Eat for your brain health. A Mediterranean diet including olive oil, fruits and vegetables, nuts and beans, and whole grains has been proven to improve thinking, memory., and brain health.
- Stick to the recommended alcohol limits or don’t drink at all.
- Try to get as much sleep as you need. Read more about getting a good night’s sleep .
- Try to do things that are known to stimulate the brain and also improve mental health – such as social activities, learning something new, and practicsing mindfulness .
Relieving joint or muscle pain
- Flexibility exercises (like stretches, yoga and tai chi ) and strength exercises (like climbing stairs, lifting weights and working with resistance bands) can be useful. Check with your doctor before starting a new exercise regime.