Coronavirus Lockdown: Expert-Recommended Tips To Take Care Of Your Heart Health

COVID-19 puts people with heart disease at double jeopardy. World over it is evident that people over the age of 60 years, especially those with diabetes, hypertension and pre-existing heart disease have higher risk of complications if they have COVID-19 infection. Staying at home and not adhering to the regular routine amidst the lockdown can have a negative impact on your health. Sedentary behaviours along with low levels of physical activity can be bad for your heart.

Heart health: Take good care of your heart during coronavirus lockdown with the following steps

1. Engage in regular physical activities

• Regular physical activity can reduce high blood pressure, help manage weight and reduce the risk of heart disease and stroke.
• The WHO (World Health Organization) recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week.
• While you may not be able to pursue outdoor physical activities like taking a walk or run in the nearby park or visiting the gym, you should engage in physical exercise, yoga and meditation indoors.
• You should take short breaks between work and utilise those to walk around the house or perform stretching exercises.
• In case you have a desk-job involving sitting in front of the computer for longer duration, get up from your chair or recline it every 30 minutes.
• There are several workout apps that provide personalised training for people across all ages and can be used for setting up a daily exercise regime. Exercises such as dance, cardio-based workouts, pilates and yoga are all available online. These exercises do not require special equipment and can be easily performed at home.

Also read: Heart Health: Follow These Diet Tips To Improve Your Cholesterol

2. Maintain a consistent schedule

• While you may not be stepping out, it is important to create a schedule that every family member follows daily to have a healthy heart and body.
• For those who have a professional job, set designated work hours and try to keep within the boundaries of your work schedule to maintain regular work-life balance and avoid stress.
• People always crib about the lack of time. This period can be seen as an opportunity to think, discuss, plan and execute activities for the future.

Also read: Lockdown Stress: Finding It Difficult To Sleep At Night? Here Are 5 Tips That Can Help

3. Take adequate dietary precautions

• Drink plenty of fluids to keep yourself hydrated (until and unless doctors have advised you to restrict fluids on account of heart weakness). Drink water instead of sugar-sweetened beverages.
• Limit the intake of salt, sugar and fats; avoid adding sugar or honey to foods.
• Consume plenty of fruits and vegetables.
• Do not indulge or overeat.
• Use cooking methods such as steaming, grilling or sautéing instead of frying.
• Consume wholegrains such as oats, brown pasta and rice, quinoa and whole-wheat bread and wraps, rather than refined grain foods such as white pasta and rice, and white bread.
• Avoid drinking large amounts of strong coffee, tea, and caffeinated soft drinks or energy drinks that can lead to dehydration and negatively impact sleeping patterns.
• Do not use consume alcohol or tobacco as alcohol undermines your body's ability to cope with infectious diseases, including COVID-19.
• Reduce intake of foods such as red and fatty meats, butter and full-fat dairy products.
• Follow good hygiene practices while preparing and handling food even at home.

Also read: How Practicing Mindfulness Can Help During A Lockdown - By Dr Ananya Awasthi

4. Engage in recreational activities

• While staying indoors, mental health becomes equally important as physical well-being. Engage in mentally-stimulating activities such as reading, playing board games and solving puzzles.
• Practice mediation and deep breathing to calm the nerves.
• Participate in household activities such as cleaning, cooking, washing to remain active and occupied.
• Indulge in arts and crafts and other creative activities.

5. Try to continue with the healthy practices you learned during lockdown

• There have been some favoruable impacts of lockdown on cardiac health. These include the sudden reduction in pollution leading to decrease in respiratory allergies and infections.
• Maintain the work-from-home culture for more family time which acts as a big stress buster.
• Continue the culture of tele-meetings instead of intercity/interstate travels.
• Good family time has no substitute - remember during the toughest lockdown only your family was with you.
• Continue to abstain from junk food.
• Don't start smoking/tobacco again as it can increase oxidative stress on heart and vessels.

Also read: Cooking Tips You Must Try To Make Your Meals Healthier During Lockdown

(Dr. Sanjay Mittal, Director, Clinical and Preventive Cardiology, Heart Institute, Medanta)

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