Board of Doctors

8 Steps to a Healthy Heart

In our everyday lives, we are constantly struggling to keep pressures at bay, to maintain an equilibrium between work and home, and to live heathy and happy. A healthy lifestyle is key to our good health and happy heart.

According to a DNA article, ‘In India, more than 17 Lakh people die every year due to heart diseases and by 2030, the figure is expected to increase with 2.3 crore deaths. According to the Indian Heart Association, 50% of all heart attacks in Indians occur under 50 years of age and 25% of all heart attacks in Indians occur under 40 years of age. Population in cities is three times more prone to heart attacks than people living in the village.’

This does not augur well for us and reflects our lack of commitment to a heart healthy lifestyle. Having a heart healthy lifestyle is our responsibility so, commit to this by following the steps below:

  1.  Learn your health history: Understand and know your risks. Discuss with your family and doctor about how your health has been, your family history of heart attacks and strokes and the factors leading to it. First step towards taking care of yourself is accepting and understanding your health and the state your health is in.
  2. Eat those vegetables: Your health largely depends on the food you eat. A healthy diet can control other factors such as cholesterol, blood pressure, diabetes and obesity that can lead to heart attack. A well-balanced meal with the right amount of carbohydrates, proteins and fats is essential to living a healthy lifestyle. Have food rich in fiber, vitamins and minerals.  Avoid refined sugars and carbohydrates or have them moderately.   Concentrate on nuts, legumes, lentils, vegetables, fruits and fish. If you follow a healthy diet, half of your battle is won.

  3.  Move your body: Being fit is good for your heart and blood vessels. Studies have proven that a minimum of 150 minutes of moderate to intense exercise per week is enough to lead a healthy life. Running, cycling and swimming are all good for your cardio. Even simple household chores like cleaning your floor, chopping vegetables, moderate movement at home constitute as exercise. The key is to not be sedentary. It is also said that to reach your healthy goal, we should aim for more than 7500 steps every day and a modicum of exercise. Being active goes a long way in keeping you healthy and your heart beating well!
  4.  Keep your weight in check: Obesity is one of the factors that is responsible for a weak heart. Reach your optimum weight and keep at it. Regular exercise and healthy food habits is a sure shot way to keep obesity at bay. Consult your nutritionist to understand food habits and what your daily intake should be. 
  5. Quit that butt: According to a WHO report, more than ten million die in      India due to tobacco each year. The first step towards a better lifestyle is to quit smoking if you are addicted to tobacco. There is no short cut to it. Avoid smoking, even second-hand smoking. If anyone around you smokes, encourage the person to quit smoking too. Seek help if you find it tough to quit. Your heart will thank you for it.   

  6. Say Cheers moderately:  When you do anything in excess, it can create problems. While drinking moderately is accepted, too much alcohol can increase the risk of stroke, high or low blood pressure, produce irregular heartbeats and sometimes can even be fatal. Limit your intake to no more than two drinks per day for men and one drink per day for women. The key is in moderation and understanding your limits.
  7. Don’t worry, be happy: With our hectic lifestyles and schedules, we often forget to take a pause and breathe, often leading to depression and stress. Stress increases the risk of coronary heart disease, stroke, high blood pressure and high cholesterol levels. It is important to manage stress in our day to day lives. Deep breathing and meditation help in managing stress. If it seems unmanageable, do not hesitate to consult your doctor or counsellor.  
  8. Take your medicines regularly: Do not try to self-medicate, always seek professional help to understand your medicine dosage and needs. If taking any medicines for cholesterol, high blood pressure or diabetes, take them regularly and consult your doctor if you think they are not helping. Do not hesitate to ask questions to your doctor to understand the importance of taking the medicines.

Our super specialist doctors at www.boardofdoctors are always available to guide you in your journey to living a heart healthy life. All you need to do is book an appointment at www.boardofdoctors.com and our expert doctors will be there for a hassle-free consultation. 

Doctors – cardiologist, dietician, counsellor

Skincare During COVID Times

Wearing masks and washing your hands frequently are critical preventive measures to slow the spread of coronavirus. While these are imperative steps to control the virus, frequent hand washing can cause severe dry skin that can itch, flake, crack and bleed if we are not careful enough. Further, prolonged use of masks can give acne, rashes, scars if used without proper precautions, causing open wounds in the skin that can allow bacteria and germs, thus increasing the risk for infection. While we are living in difficult times where frequent handwashing and wearing a mask is the norm, let our skincare not be compromised.
Our expert dermatologists from www.boardofdoctors.com share these tips to keep our skin healthy and hydrated during COVID19.

  1. Use lukewarm water: Wash your hands with mild soap for at least 20 seconds with cool or lukewarm water. Hot water is a big NO as it can increase skin damage. Make sure your soap is not laden with chemicals and antibacterial cleansers as they can irritate the skin. A normal soap will do just fine.
  2. Moisturize frequently: Apply moisturizer immediately after washing your hands. Let your hands be slightly damp while you work your moisturizer into your skin. Use a moisturizer that’s hypoallergenic and fragrance free. Keep applying moisturizer throughout the day as frequent washing can really dry your skin.
  3. . Look for heavy duty moisturizer: Moisturizers with mineral oil or petroleum jelly are hydrating as they seal the moisture in and prevent water loss. Lightweight creams may not be enough to protect your skin from dryness.
  4. Moisturize after using hand sanitizers: As the sanitizers contain more than 60% alcohol, it can be extremely drying for your hands. Apply a thick moisturizer to combat the dryness.
  5. Wear cotton gloves while sleeping: To further keep your hands hydrated, you can apply moisturizer or Vaseline in the night and cover it with cotton gloves overnight.
  6. Cleanse and moisturize: Though masks are vital to control the spread of the virus, they can lead to chafing of the skin on the chin, cheeks, behind ears and the bridge of your nose. Increased warmth and humidity within the mask provides an ideal environment for the bacteria that cause acne and clogged pores. Make sure to cleanse and moisturize your face before and after using a mask.
  7. Use non-comedogenic skincare: Use skin care as recommended by the dermatologists. Our doctors at http://www.boardofdoctors.com can help you choose the best one that works for your skin. Choose non comedogenic face products as they will not block your skin’s pores.
  8. Use a barrier gel: Dr Mukta Sachdev advises using a barrier gel such as zinc oxide acts as prevention as it forms a thin visible film on the skin which dries quickly and reduces skin contact with the mask to a certain degree.
  9. Protect your skin from blue light: Sunlight is not the only source of radiation our skin faces every day. While we may not be outdoors now, we are still exposed to the harmful blue rays of the laptops, TVs and phones while at home. Protect your skin from the blue rays that contribute to skin damage, hyper pigmentation and eyestrain, by applying sunscreen even when you are indoors.
  10. Eat healthy: Avoid resorting to binge eating junk food while at home. Focus on a healthy diet of fruits, vegetables, whole grains and lentils, making sure to keep the dinner light. When you eat a balanced and nutritious diet, your skin will reflect that.
  11. Keep hydrated: Drink at least 2 to 3 liters of water to keep your skin looking well hydrated and glowing. While you are home, you may as well take advantage and flush out those toxins as you increase your water intake.
  12. Sleep enough: Now that you are home, your sleep cycle may take a hit as you juggle your time between your work and the shows that you watch. Be mindful of your sleep routine. Sleep early and wake up early and definitely get at least eight hours of sleep. A restful sleep takes care of dark circles, puffy eyes and premature ageing of the skin.
  13. Workout routine: Having a good workout regime even at home, is a must. You do not need to go to a gym to exercise. There are many videos available online to guide you to exercise at home. Working out will help your body burn cortisone, shed your extra weight, reduce stress and help keep your skin clear. Do remember to take a shower immediately after exercising.

If you still have dry skin, itchiness, acne after following these tips, you must visit a dermatologist. A dermatologist can diagnose you, guide you and provide treatment that you need. Just click on www.boardofdoctors.com to get an online appointment with the best dermatologists, without any hassles. The highly qualified doctors at www.boardofdoctors.com will guide you to a skincare regime that will take care of all your skincare woes during this pandemic.
Expert Dermatologists available for online consultations on Board of Doctors:
Dr Mukta Sachdev, Dr Abel Francis, Dr Nina Madnani , Dr Vidya Rampradeep , Dr Sushil Tahiliani , Dr Padmavathi Surapaneni, Dr Maleeka Sachdev, Dr Mukesh Ramnane, Dr Ravi Hiremagalore, Dr Sachin Varma