Online Reporter
Dr Tendai Zuze
Health Matters
SEPTEMBER 29 was World Heart Day, and this is a good time to think about one of the most important things you might take for granted; your heart.
The heart works quietly every minute of every day of your life, but unfortunately we often only start thinking about it when something goes wrong.
The good news is that many of the things that keep the heart healthy are actually quite simple.
You don’t need an expensive gym membership or a cupboard full of supplements.
Start by moving more. Walking, cycling, swimming, gardening, dancing or playing football all count. Even a brisk 30 minute walk most days can make a big difference. Try not to spend the whole day sitting, especially if your work involves a desk or driving.
Food is another important part of the picture.
We have plenty of healthy foods available in Zimbabwe, but sometimes it is the way we eat them that causes problems. There is nothing wrong with sadza, for example, but the mountain of sadza with a large piece of fatty meat and hardly any vegetables is not the best combination. Try to have more vegetables, beans, peas, fruit and other whole foods, with sensible portions of sadza, rice or potatoes and moderate amounts of meat.
Be careful with salt, especially if you have high blood pressure. A lot of salt can come from processed foods, processed meats and packaged snacks, not just the salt shaker. And don’t forget the sugary drinks. Water should usually be your first choice. The occasional soft drink is one thing, but making sugary drinks part of your daily routine is another.
If you smoke, stopping is one of the best things you can do for your heart. Smoking damages the blood vessels and increases the risk of heart attack and stroke.
Alcohol also needs some common sense. What starts as a weekend social drink can easily become a regular habit, and excessive drinking can contribute to high blood pressure and other heart problems.
One of the simplest heart health habits is to know your numbers. High blood pressure, high blood sugar and high cholesterol can all be present without making you feel sick.
Don’t wait until you have a headache or chest pain before checking your blood pressure. If you are overweight, have diabetes, smoke, have a strong family history of heart disease or have previously had high blood pressure or cholesterol, regular medical checks become even more important.
And if you have been given medication for blood pressure, diabetes or cholesterol, take it regularly. Feeling well does not necessarily mean that the condition has gone away. The medication may simply be doing its job.
Sleep and stress matter too. Life can be stressful, with work, money, family responsibilities and everything else that comes with everyday life. We cannot remove all the stress, but we can find better ways of dealing with it. Exercise, spending time with family and friends, getting enough sleep and making time to relax can all help.
Finally, don’t ignore the warning signs. Persistent chest pain or pressure, especially if it spreads to the arm, back, neck or jaw, or comes with sweating, nausea or shortness of breath, needs urgent medical attention. Sudden weakness on one side, difficulty speaking, facial drooping or sudden loss of vision may also be signs of a stroke and should be treated as an emergency.
So remember, a healthy heart is not something we achieve with one big decision. It is built through the small things we do every day.
For more on heart health, contact [email protected]
