1. Eat more foods that are high in sodium, fat, and sugar.
During an epidemic, people tend to stockpile food more. These are often prepared foods that are high in sodium and high in fat. Because it can be stored longer than fresh food. Types of vegetables and fruits Including stress caused by freedom being restricted. As a result, people are more likely to eat foods that are high in sugar and high in energy, such as fast food, snacks, soft drinks, chocolate, and alcoholic beverages. Because eating these foods helps make you feel good.
Dietary changes. and receiving less antioxidants from vegetables and fruits This results in an increase in body weight and blood pressure. inflammation of blood vessels and arteriosclerosis which is a risk factor for heart disease and stroke
2. Exercise is reduced.
Restrictions on travel have reduced people's mobility. And the policy to reduce group gatherings makes it impossible to go to the gym or sports stadium to exercise. Reduced physical activity is associated with an increase in oxidative stress, which causes cell death in blood vessel walls. and the oxidation of bad fats (LDL Oxidation) resulting in foam cells that become embedded in the blood vessel walls. Leads to atherosclerosis.
In addition, excess fat comes with increased body weight. Stimulates the secretion of inflammatory substances IL-6 and TNF-α, increasing insulin resistance. and blood lipid levels All of which are factors that contribute to the development of coronary heart disease.
3. mood changes Feeling stressed and anxious
Feelings experienced during the lockdown are filled with stress, anxiety, and even severe depression. Many studies have shown that people with negative emotions have a higher risk of cardiovascular disease than people with positive emotions. This is thought to be because people with positive emotions tend to have better health habits, such as not smoking and exercising regularly. Eat healthy food and rarely have problems with sleeping.
However, the epidemic lasts a long time and affects people's way of life. Preventing the risk of cardiovascular disease is therefore important. Because even though the spread of the virus will end But the risks that occur in the body have not disappeared.
We therefore want everyone to start taking care of their own heart and blood vessels by paying attention to the following 3 simple A.
1. A.Food
- Emphasis on eating unrefined rice flour, whole grains, and dried beans. Because it has high minerals and antioxidants.
- Choose to buy fruits and vegetables that can be stored for a long time, such as carrots, cabbage, radishes, and zucchini.
- Emphasis on eating protein, tofu, various nuts, or fresh and frozen fish.
- Choose healthy fats for cooking, such as rice bran oil and canola oil.
- Reduce the use of condiments. and prepared foods to avoid sodium.
- Increase the use of herbs and spices such as pepper and garlic to help enhance the taste and enhance the aroma.
2. Exercise instructor
To prevent heart disease, you should exercise 30 minutes a day, 5 days a week. or at least 150 minutes per week Choose exercises that can be done at home, such as bodyweight exercise, yoga, or jumping rope. which in the present situation Many places offer online exercise services. or exercise videos that are accessible to many.
3. Ajarn Aom
It is recommended to deal with the situation that arises with understanding. Follow the news only once a day as needed. Find activities to do, exercise, and learn new things. Practice adjusting your attitude and regularly check your own physical, mental, and emotional symptoms Many people may often forget. Have abnormal sleep or drinking more alcohol If you have these symptoms to the point of affecting your life or relationships with those around you You should see a doctor or consult a psychologist quickly.
Nowadays, we must take care of our own physical and mental health and those of our families to be strong. By eating nutritious foods Exercise regularly Pay attention to emotions and feelings To reduce the risk of illness that may occur and get through this difficult situation together.
Source:
1. Mattioli, A., Ballerini Puviani, M., Nasi, M. and Farinetti, A., 2020. COVID-19 pandemic: the effects of quarantine on cardiovascular risk. European Journal of Clinical Nutrition, 74(6), pp.852-855.
2. Heartfoundation.org.au. 2021. Food and healthy eating during COVID-19 | The Heart Foundation. [online] Available at: [Accessed 19 August 2021].
3. Collins, S., 1932. Excess Mortality from Causes Other than Influenza and Pneumonia during Influenza Epidemics. Public Health Reports (1896-1970), 47(46), p.2159.
4. Laitinen, J., Ek, E. and Sovio, U., 2002. Stress-Related Eating and Drinking Behavior and Body Mass Index and Predictors of This Behavior. Preventive Medicine, 34(1), pp.29-39.
5. Siti, H., Kamisah, Y. and Kamsiah, J., 2015. The role of oxidative stress, antioxidants and vascular inflammation in cardiovascular disease (a review). Vascular Pharmacology, 71, pp.40-56.
6. Mury, P., Chirico, E., Mura, M., Millon, A., Canet-Soulas, E. and Pialoux, V., 2018. Oxidative Stress and Inflammation, Key Targets of Atherosclerotic Plaque Progression and Vulnerability: Potential Impact of Physical Activity. Sports Medicine, 48(12), pp.2725-2741.
7. Chait, A. and den Hartigh, L., 2020. Adipose Tissue Distribution, Inflammation and Its Metabolic Consequences, Including Diabetes and Cardiovascular Disease. Frontiers in Cardiovascular Medicine, 7.
8. Sin, N., 2016. The Protective Role of Positive Well-Being in Cardiovascular Disease: Review of Current Evidence, Mechanisms, and Clinical Implications. Current Cardiology Reports, 18(11).
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