Take care of your heart with care | Heart Disease Day 29 September 2022

      Heart and blood vessel disease It is an important cause of death for people around the world. In 2019, as many as 17.9 million people died from cardiovascular disease, accounting for 32% of all causes of death.

Taking care of a healthy heart, there are 3 Rakthat we must take care of

Rakkai

• Maintaining body weight and body fat percentage within normal limits. with no more than 28% of men and no more than 32% of women, together with good health behaviors To help reduce the risk of heart disease and stroke.
• Eating healthy food. Focus on unpolished rice flour. Protein from fish, tofu, various nuts, good fats such as olive oil or canola oil. and colorful vegetables and fruits Helps increase antioxidants to the body Including reducing the consumption of ready-made foods and condiments. To avoid sodium
• Exercise your heart with cardio exercise such as brisk walking, running, or aerobics for at least 30 minutes per session, 5 days a week. or at least 150 minutes per week
• Reduce, quit smoking and drinking alcohol

Rak Jai

      People with high levels of stress have a 1.2 times higher rate of death from cardiovascular disease than people who are not stressed. Stress can also reduce sleep quality. which is an important risk factor for heart disease and stroke.

      It is important to take care of yourself to relieve stress. Try doing various activities to keep your mind calm and not distracted, such as meditating, doing hobbies, and learning new things. Practice adjusting your attitude to see the world in a positive light. Pay attention to getting enough quality sleep, 8-9 hours per day. Avoid using mobile phones or other electronic devices before going to bed because the blue light from screens reduces the quality of sleep.

Love the environment

      Air pollution is another important risk factor for cardiovascular disease. Especially PM 2.5 dust that stimulates the mechanism of increasing free radicals (oxidative stress) and various inflammatory substances in the body. Causes the death of blood vessel wall cells. Oxidation of bad fat (LDL oxidation) until it forms foam cells that become embedded in the artery walls. Leads to hardening of the arteries.

      Global warming is a phenomenon in which the average temperature of the earth increases. This results in increased sweating and blood viscosity. Hot weather can also disrupt sleep and make people less active.

      Caring for our planet Therefore, it is another way to take care of the heart. Let's work together to reduce waste by using cloth bags or reusable containers. Choose public transportation instead of your personal car. Avoid cooking grilled food on a charcoal grill. Help plant trees and eat a plant-based diet that produces less carbon dioxide.

      On Heart Disease Day, BDMS Wellness Clinic would like to invite everyone to come together and take care of the whole body. Mind and environment To keep every heart healthy The more we love others, The more we have to love ourselves. Take care of your health and be strong. In order to be with the person we love for a long time.

Best wishes from BDMS Wellness Clinic​

LINE: @bdmswellnessclinic or https://lin.ee/Z4So1yQ

Source

1. World Health Organization. Cardiovascular diseases (CVDs) [Internet]. WHO | World Health Organization. 2021 [cited 3 August 2022]. Available from: https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)
2. Santosa A, Rosengren A, Ramasundarahettige C, Rangarajan S, Gulec S, Chifamba J et al. Psychosocial Risk Factors and Cardiovascular Disease and Death in a Population-Based Cohort From 21 Low-, Middle-, and High-Income Countries. JAMA Network Open. 2021;4(12):e2138920.
3. Li J, Atasoy S, Fang X, Angerer P, Ladwig K. Combined effect of work stress and impaired sleep on coronary and cardiovascular mortality in hypertensive workers: The MONICA/KORA cohort study. European Journal of Preventive Cardiology. 2019;28(2):220-226.
4. Rajagopalan S, Al-Kindi S, Brook R. Air Pollution and Cardiovascular Disease. Journal of the American College of Cardiology. 2018;72(17):2054-2070.
5. Münzel T, Hahad O, Sørensen M, Lelieveld J, Duerr G, Nieuwenhuijsen M et al. Environmental risk factors and cardiovascular diseases: a comprehensive expert review. Cardiovascular Research. 2021;.