JOIN USTake it to heart
It’s time to get into the heart of the matter. A sedentary lifestyle, consumption of junk food and high stress-levels are thawing into lives, and taking a toll on young people.
Another ‘World Heart Day’ arrives, tom-tomming this truth and urging the need to make healthy heart choices. With lifestyle diseases ruling the roost, food and fitness have become the new gamechangers.
While still a large chunk is leaving caution to the winds, a handful is giving as much time to fitness as for fun, and work. Himanshu Varma, who works with EY, has quite an inspiring fitness regime to share. He goes to his fitness centre religiously after work everyday, albeit making sure that he doesn’t overdo it.
“Usually, I work out for one hour after work. I don’t believe in two hours of working out as it damages the muscles. I have three dedicated days for three different exercises. During the weekends, I do push-ups and open-hand squats,” he says.
Come rain or shine, he doesn’t miss his fitness regimen. “You can enjoy life, but do everything within limits. Even working out too much is bad for health,” he says.
With increasing number of people dying of heart and cardio-vascular diseases, Dr Sudarshan Ballal, Medical Director, Manipal Hospitals gives a clearer picture. As far as India is concerned, “We are in an unfortunate situation. We have not yet conquered communicable diseases and we are hit by non-communicable diseases or lifestyle diseases which developed countries have. Heart diseases and cardio-vascular diseases are increasingly affecting the young. It is a double whammy. Because on one hand, they are very young and on the other, it affects the entire family,” he says.
Pointing out the triggers for heart and cardio-vascular diseases, he says, “Avoid smoking or any form of tobacco consumption, excess sugar and calories; excessive intake of salt, stress, a sedentary lifestyle; and spirits or alcohol in high doses.”
Celebrities too have their own regimen and actor Jay Bhanushali shares his. “I think a proper diet given by a dietician and proper workout, yoga and a small vacation will help you be fit,” he says.
When it comes to what to eat and what not to, nutritionist Dr Kiranmai Namburi offers more food for thought. “Bad food habits are a contributing factor for cardio-vascular diseases. The young, who are now eating out on a regular basis, should avoid deep-fried food, but can go for boiled, baked and grilled food. Fruits and vegetables should be part of the diet. Anti-oxidants are essential and that can be found in oranges, berries, mosambis and those with colourful pigmentation like capsicum. Advanced studies says that too much of tea or coffee is not good. Green tea and some kind of flavoured tea with herbs can be a good alternative,” she advises.
Himanshu too looks twice at what he consumes. And you won’t find junk food in his lunch box. “When it comes to my food habits, I carry food from home to work, which consists of rice, ‘dal’, ‘rajma’ or any vegetable. These days, going out with friends and having a drink or two has become part of any young person’s life, especially those in the age group of 20 to 30. I don’t miss it either. But if I drink too much during the weekend, I give a couple of weeks’ break before having another. That’s my way of detoxifying,” he says.
“Lifestyle diseases are something that is in one’s control but youngsters have not adapted to lifestyle modification,” points out Dr Sudarshan. “There is a lot of affluence; there are many who have taken to smoking. They are not exercising enough and it’s unfortunate, many of these young people, only in their 20s, end up in the emergency room. Prevention is the essence of avoiding lifestyle diseases,” he says without forgetting to add, “It’s not just men who have heart diseases. Women too have a heart. They need to take care of it too.” The heart, as they say, can be safe in our hands.