Dr Tandon's Evexia

Category: Diseases

  • How To Know If Your Heart Is Healthy Or Not: A Comprehensive Guide

    How To Know If Your Heart Is Healthy Or Not: A Comprehensive Guide

    How To Know If Your Heart Is Healthy Or Not: A Comprehensive Guide

    Pay attention to these eight indicators to assess your heart health and take appropriate action if needed.

    Your heart is a vital organ that works tirelessly to keep your body functioning optimally. Having a healthy heart is important for a long and healthy life. Being aware of your heart’s health and recognizing potential warning signs is crucial for early detection and prevention of cardiovascular diseases.

    In this article, Dr Mohit Tandon, Consultant Non-Invasive Cardiologist at Fortis Escorts Hospital in New Delhi’s Okhla, talks about the various indicators that can help you assess the condition of your heart as well as shares tips on how to maintain a healthy cardiovascular system.

    Monitor Blood Pressure

    Regularly monitoring your blood pressure is one of the simplest and most effective ways to gauge your heart health. High blood pressure (hypertension) significantly increases your risk of heart disease. A blood pressure reading of 120/80 mmHg is considered normal. Elevated or inconsistent readings may indicate an underlying heart issue and should be discussed with a healthcare professional.

    Assess Body Mass Index (BMI)

    Maintaining a healthy weight is important for your heart health. BMI is an easy-to-calculate and most used indicator for this, you can Calculate your BMI by dividing your weight in kilograms by your height in meters squared. A BMI between 18.5 and 24.9 is considered normal. Excess weight, especially around the waistline, increases the risk of heart disease and other related conditions such as diabetes and high blood pressure.

    Evaluate Resting Heart Rate

    Your resting heart rate (RHR) is the number of times your heart beats per minute when you are resting. A normal RHR typically ranges between 60 and 100 beats per minute. Regularly measuring your RHR can provide insights into your cardiovascular fitness. A consistently elevated resting heart rate may be indicative of an increased risk of heart disease.

    Exercise Intolerance

    We know that exercise is one of the most preferred, proven ways of improving and maintaining your heart health, however, if you feel breathless even with minimal effort or get tired easily and develop a very rapid heartbeat, then it may suggest an underlying health issue, you should seek medical advice to rule out any medical disorder and differentiate it from deconditioning.

    Recognize Warning Signs

    Being aware of warning signs and symptoms of heart problems is crucial. These may include chest pain, shortness of breath, fatigue, dizziness, irregular heartbeat, swelling in the legs, and frequent episodes of indigestion or heartburn. If you experience any of these symptoms, consult a healthcare professional promptly.

    Maintain a Healthy Diet

    Diet plays a significant role in cardiovascular health. Include generous servings of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. If you have been consuming frequently processed foods, saturated and trans fats, sodium, and added sugars, you should stop and restructure your diet ASAP. Individuals with such a diet and having any of the risk factors like diabetes, high BP, obesity, smoking, or strong family history of heart disease should consider getting a medical consult for a preventive health checkup. Remember A well-balanced diet can help control cholesterol levels, blood pressure, and weight.

    Manage Stress Levels

    Chronic stress can be detrimental to your heart health. Prolonged periods of stress can contribute to high blood pressure, increased heart rate, and unhealthy coping mechanisms such as overeating or smoking. Practice stress management techniques such as meditation, deep breathing exercises, regular physical activity, and pursuing hobbies to promote a healthy heart.

    Dr Tandon concludes, “Caring for your heart should be a top priority for maintaining overall well-being. By paying attention to the indicators discussed in this article, you can assess the health of your heart and take appropriate action if needed. Regular check-ups, adopting a heart-healthy lifestyle, and being mindful of potential warning signs can help you maintain a healthy heart.”

  • Causes of Cardiac Arrest in Young Adults

    Causes of Cardiac Arrest in Young Adults

    While heart disease has historically been prevalent in the senior population, substantial lifestyle changes and increasing heart health awareness have reduced the total number of cardiovascular difficulties in that age group. However, cardiac arrest in young adults is becoming more common and may be caused by a variety of lifestyle and medical factors.

    Dr Mohit Singh Tandon is one of the best Cardiologists in Delhi. Being a specialist in preventive cardiology, non-invasive cardiology and lifestyle diseases, he emphasizes on regular checkups, a non-invasive and healthy lifestyle as well as the use of continuous glucose monitoring technology. The doctor strongly recommends early diagnosis, testing, and lifestyle modifications to reduce the risk of cardiac arrest among young adults.

    When the heart suddenly stops beating and stops pumping blood around the body, this is referred to as a cardiac arrest. The most common kind of cardiac arrest in the general population is sudden cardiac arrest, which is caused by ventricular fibrillation, a condition in which the heart’s normal rhythm is disrupted and the heart muscle is unable to pump properly. This can be caused by a number of medical issues that inhibit normal heart function, such as congenital heart defects, hypertrophic cardiomyopathy, Wolff-Parkinson-White Syndrome, and arrhythmia.

    Unhealthy eating habits and a lack of exercise are the biggest contributors. Obesity is a major risk factor for heart disease, as there is an increased risk of high blood pressure and diabetes. Smoking and an excessive intake of alcohol can also contribute to heart problems in young adults. Additionally, drug abuse, including the misuse of prescribed drugs and recreational drugs, can lead to complications of the cardiovascular system.

    Young adults are more susceptible to cardiac arrest due to environmental factors. Environmental variables including noise pollution and heat stress can strain the heart, and air pollution has been linked to an increased risk of cardiovascular disorders. The risk can also be related to genetic factors. Certain hereditary diseases, such as familial hypercholesterolemia, can raise an individual’s risk of getting cardiovascular issues, whereas others, such as Long QT Syndrome, can increase the risk of developing arrhythmias.

    Psycho-social variables can also increase the risk. Stress can raise the likelihood of arrhythmias and is a significant contributor to the development of cardiac disease. Along with that, some mental health issues, including depression, can raise the risk of cardiovascular issues, and social isolation can also be a risk factor.

    The causes of cardiac arrest in young adults vary, but they are always treatable through lifestyle changes and medical intervention. So if you are looking for the best cardiology clinic in Saket, Delhi,justdon’t only search best cardiology doctor near mebut trustDr. Mohit Singh Tandon’s Clinic as he is the best option. With his years of experience and expertise in preventive cardiology, he is the best cardiologist to consult for any heart related problem. He provides advanced non-invasive treatments and also consults for lifestyle diseases. So, if you are looking for an experienced cardiologist and internal medicine specialist, Dr. Tandon is the doctor for you, the renowned cardiologist in Delhi.

  • Here’s how much you should exercise for a healthy heart

    Here’s how much you should exercise for a healthy heart

    Fitness experts reveal the recommended guidelines for physical activity and the various factors that determine the optimal exercise regimen for a healthy heart.

    Maintaining a healthy heart is essential for overall well-being as the heart is a vital organ responsible for pumping oxygenated blood throughout the body and regular exercise plays a significant role in keeping the heart strong and reducing the risk of cardiovascular diseases. However, one may wonder, “How much exercise is required for a healthy heart?” so, we got a few health experts on board to explore the recommended guidelines for physical activity and delve into the various factors that determine the optimal exercise regimen for a healthy heart.

    Understanding the benefits of exercise for the heart

    In an interview with HT Lifestyle, Dr Mohit Tandon, Consultant Non-Invasive Cardiologist at Fortis Escorts Hospital in New Delhi’s Okhla, shared, “Regular exercise offers numerous benefits for cardiovascular health. It helps strengthen the heart muscle, improves blood circulation, lowers blood pressure, reduces cholesterol levels, manages weight, and enhances overall cardiovascular fitness. Engaging in physical activity also promotes better mental health, reduces stress levels, and boosts energy levels, leading to a better quality of life.”

    Sanjay Bhat, Senior Consultant, Interventional Cardiology at Aster CMI Hospital, asserted, “When it comes to exercising and getting fit, cardio is the most preferred routine for everyone. From improving heart health to losing weight, cardiovascular exercises have several health benefits and help in keeping your heart, lungs and circulatory system healthy. Despite its numerous benefits, cardiovascular exercises have several myths associated with them which often demotivate many people and reduce the effectiveness of the workout.”

    Pointing out that many people only consider cardio exercises for weight loss, he said, “Apart from cardiovascular exercises, strength training exercises such as weight lifting are also equally important to effectively shed excess kilos. By performing strength training, you not only build lean muscles but are also able to burn fat at a fast pace. Lifting weight twice a week for 45 to 60 minutes will give you an afterburn that will ensure that you burn calories even while resting and will also help you increase your metabolism. Whether you run for an hour or do a high-intensity training for 10-20 minutes, you will burn calories. However, many people today believe that they can reduce weight only with high- intensity interval training. This is nothing but a myth because even if you consistently do cardio exercises at your own pace, you are bound to lose weight and can keep you heart health intact.”

    Recommended guidelines for exercise

    The American Heart Association (AHA) and other reputable health organisations provide guidelines on the recommended amount and intensity of exercise for maintaining a healthy heart. These guidelines aim to encourage individuals to engage in a balanced and sustainable exercise routine. According to Dr Mohit Tandon, here are the key recommendations –

    1. Aerobic Exercise: Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. Examples of moderate-intensity activities include brisk walking, cycling, swimming or dancing. Vigorous-intensity activities may include running, high-intensity interval training (HIIT) or playing sports like basketball or soccer.

    2. Strength Training: Include strength training exercises at least two days per week. Focus on working major muscle groups such as the legs, arms, back, and core. Strength training can involve weightlifting, resistance band workouts, bodyweight exercises or Yoga.

    3. Flexibility and Balance: Incorporate flexibility and balance exercises into your routine to enhance joint mobility and stability. Activities such as stretching, yoga, tai chi or Pilates can help improve flexibility and balance, reducing the risk of falls and injuries.

    4. Factors Influencing Exercise Recommendations: The optimal exercise regimen for a healthy heart can vary based on several factors, including age, overall health status, fitness level and personal goals. It is advisable to consult a healthcare professional before starting a new exercise program, especially if you have any pre-existing medical conditions or concerns.

    5. Progression and Safety: It’s important to start any exercise routine gradually and progressively increase the duration, intensity, and frequency of workouts. This approach allows your body to adapt and reduces the risk of injuries. Additionally, listening to your body, staying hydrated, wearing appropriate gear and using proper form during exercises are crucial for maintaining safety.

    6. Finding Motivation and Staying Consistent: Staying motivated and consistent with your exercise routine is key to reaping the long-term benefits for your heart health. Consider these strategies –

    • Set realistic goals: Establish achievable short-term and long-term goals to keep yourself motivated.
    • Find activities you enjoy: Engage in exercises that you find enjoyable, as it increases the likelihood of sticking to your routine.
    • Mix it up: Vary your workouts to keep them interesting and prevent boredom. Try different activities and explore new fitness classes or sports.
    • Get support: Exercise with friends, join group classes, or seek support from a workout buddy to stay motivated and accountable.

    Dr Mohit Tandon concluded, “Regular exercise is a vital component of maintaining a healthy heart and reducing the risk of cardiovascular diseases. By adhering to the recommended guidelines, incorporating various types of exercises and considering individual factors, you can develop a well-rounded exercise routine that suits your needs and goals. Remember, even small increments of physical activity can make a significant difference in your heart health. So lace up your sneakers, prioritise your cardiovascular fitness.”

  • Rising Heart Attacks In Youth: Expert Explains The Reason Behind It

    Rising Heart Attacks In Youth: Expert Explains The Reason Behind It

    Have you noticed that heart attacks are on the rise among the younger population? Read on to learn what the expert has to say about this.

    As we navigate the complexities of modern life, there is a disconcerting trend that has captured our attention: a steady rise in heart attacks among the young. The Indian Heart Association (IHA) reports that 50% of heart attacks in Indian men occur before the age of 50, with 25% occurring before the age of 40. We spoke to Dr Mohit Tandon, Consultant Non-Invasive Cardiologist, Fortis Escorts Hospital, Okhla, New Delhi, to understand the reason for the rising heart attacks among the youth.

    According to the National Crime Records Bureau (NCRB), there has been a 54% increase in the rate of death related to heart attacks in the last 10 years in India. In 2021, 70% of heart attack deaths occurred in the 30-60 year age group.

    Dr Tandon said that previously, it was thought that heart attacks were more common in people under the age of 40; however, one out of every five heart attacks now occur in people under this age. Between 2000 and 2016, heart attack rates climbed by 2% per year for persons aged 20-30.

    Reasons For Heart Attack In Younger Population

    Dr Tandon said that high rates of heart attacks in the young pose an economic burden for society as this is the most productive and functional age group. The primary drivers for increasing heart attacks are as follows:

    Increasing Incidence of Diabetes

    Dr Tandon informed that India ranks second only to China in the number of diabetic patients. There has been an increasing incidence of young diabetics in India, especially in urban populations. He added that diabetes increases the risk of heart attacks by 2-4 times. In general, diabetes is linked to obesity, hypertension, and abnormal lipid levels, all of which significantly raise the risk of heart attacks.

    Overweight and Obesity

    According to the World Obesity Federation, by 2030, 10.8% of children aged 5 to 10 years would be obese, while the prevalence rate in adults ranges from 12 to 30%. Dr Tandon said that the majority of Indian obese have central obesity, which is strongly linked to diabetes, hypertension and coronary artery diseases.

    Hypertension

    Dr Tandon highlighted that the incidence of hypertension in the younger population is also on the rise. Hypertension leads to the thickening of your arteries and increased load on the heart, which in the long term increases the risk of heart attacks. According to a survey by the National Library of Medicine in Kerala, the prevalence of hypertension in those less than 30 years of age was found to be 11.2%.

    Also Read: Primary Vs Secondary Hypertension: Doctor Explains The Difference

    Smoking and Vaping

    Dr Tandon added that smoking cigarettes is one of the major risk factors raising the incidence of heart attacks in young people. The risk is directly related to the number of cigarettes smoked; if you smoke one pack per day, your risk of having a heart attack can be more than double.

    Dr Tandon highlighted, “If you believe Vaping to be less dangerous, you may be shocked to learn that vaping can raise the risk of heart attacks by 34%. Nicotine found in e-cigarettes increases blood pressure and heart rate.”

    Unhealthy Lifestyle

    One of the most overlooked factors contributing to the increasing trend of heart attacks and their risk factors is an unhealthy lifestyle. Stress, insufficient sleep, erratic eating habits consisting of fast and junk foods, a sedentary lifestyle with prolonged sitting (in front of electronic devices), and lack of regular exercise, are all examples of an unhealthy lifestyle. All these increase your risk of developing risk factors like obesity, high cholesterol, hypertension and diabetes, significantly increasing your risk of having a heart attack at an earlier age.

    Substance Abuse

    Youngsters engaged in the abuse of drugs like cocaine, LSD (Lysergic Acid Diethylamide), or amphetamines are also at increased risk of heart-related deaths either due to decreased blood supply to the heart or arrhythmias.

    Bottomline

    Dr Tandon concluded, “These are some of the key factors contributing to an increase in the number of young people dying from heart disease. Making conscious efforts to recognise risk factors, adjust unhealthy behaviours, and seek early professional guidance will help you live a healthy and long life.”

    Disclaimer

    This article contains information provided by an expert. However, we recommend you consult with your expert if you have risk factors for heart attacks or for a diagnosis based on your body type and medical history.

  • Why are flu vaccines important?

    Why are flu vaccines important?

    What is flu?

    Flu, also known as influenza is a seasonal respiratory infection, caused by influenza viruses, which are present year-round. These viruses cause fever, dry cough and associated symptoms, which while easily treatable, can sometimes lead to severe conditions and even death.

    What are the types of seasonal influenza viruses?

    According to WHO, there are not one, but four different types of influenza virus of concern, each of which has a different propensity of causing the disease.

    • Influenza A viruses are the most common and are categorized on the basis of two proteins on the surface of the virus; hemagglutinin(HA) and neuraminidase(NA). The bird flu of 2009, was an influenza A virus, H1N1.
    • Influenza B viruses are categorized on the basis of lineages and the most common are B/Yamagata and B/Victoria.
    • Influenza C viruses cause mild infection and aren’t of much concern.
    • Influenza D viruses affect only cattle and not humans.

    What are the symptoms commonly associated with influenza?

    Once the viral load increases sufficiently in the body after infection, seasonal influenza shows symptoms such as:

    • Fever
    • Dry cough
    • Muscle pain
    • Malaise
    • Runny nose
    • Sore throat

    Which groups are at a higher risk of seasonal influenza?

    While every person is susceptible to influenza, groups that have underdeveloped or decreasing immune systems are at further risk. They include children below 5 years, pregnant women, the elderly, people with chronic respiratory conditions, and individuals on immunosuppressive medicines.

    What are the serious consequences of influenza?

    Normally, influenza symptoms subside on their own without any serious medical intervention. But cases where the people are at a higher risk, do not resolve the symptoms easily and require hospitalization and in severe cases even cause death. In developed countries, the elderly( >65 years) are the group where most deaths associated with influenza occur.

    How is flu transmitted and how to prevent its transmission?

    Influenza virus is an airborne virus, so it travels via droplets often expelled during coughing or sneezing. In order to prevent transmission, it is advisable to cover the mouth and nose to prevent inhalation of airborne droplets and frequent washing of hands and sanitisation of surfaces.

    Where does the role of the vaccine come?

    While treatment for flu is mainly symptomatic, prevention is a better method to protect oneself against seasonal disease. This is where vaccines come into play. A flu vaccine or flu shot as it is commonly called is a formulation that primes the immune system against the body to fight against the infection.

    How does the flu vaccine work?

    As mentioned above, vaccines prime the immune system. The formulation contains a weakened form of the influenza virus, which is enough to elicit an immune response yet doesn’t cause infection. What happens here is that the weakened virus gets recognized by the immune system and antibodies are generated against the virus, and memory against the virus is also generated to protect against further infections. So, after vaccination, if the person comes in contact with the virus, there is a serious chance that the person will develop symptoms, and even if the symptoms do develop, they do not require any medical intervention. The flu vaccine takes around 10-14 days to develop an immune response after administration.

    Do the vaccines need to be taken only once in a lifetime?

    No, these vaccines are seasonal and need to be taken annually, i.e., once a year. The reason for the same is attributed to the fact that the influenza virus tends to develop new strains against which previous vaccines may not prove to be as effective.

    Are the vaccines safe to take?

    Yes, the vaccines are safe to take with mild side effects like a sore arm, slightly raised temperature, and muscle aches, nothing different from other vaccines. Usually, paracetamol resolves the issues.

    Dr. Mohit Singh Tandon is a competent consultant physician, guiding you right in case of cold or flu. Visit Dr. Tandon’s Evexia for the right advice and treatment. Book your appointment with us!

    Contact us at:

    Sai Baba Mandir, D block -129, Saket, New Delhi, Delhi 110017

    +91-7835856540, +91-9737381110

    drtandonsevexia@gmail.com

  • How gestational diabetes can affect your pregnancy!

    How gestational diabetes can affect your pregnancy!

    What is meant by gestational diabetes?

    Gestational diabetes refers to diabetes that is diagnosed for the first time during gestation. It leads to high blood sugar which can affect your pregnancy and your child's health.

    What puts you at risk of developing gestational diabetes?

    Certain factors indicate you could get gestational diabetes:

    • Following a sedentary lifestyle
    • Being pre-diabetic
    • Having PCOS (Polycystic Ovary Syndrome)
    • Have had gestational diabetes during a previous pregnancy
    • Being overweight or obese
    • Had delivered an overweight child during an early pregnancy
    • Being of a certain ethnicity such as Asian American, Black,

    Hispanic, American Indian

    What is the cause of gestational diabetes?

    The exact cause of it is not known yet, but since a lot of hormonal changes occur during pregnancy enough insulin is not produced by the body. Also, weight gain makes one insulin-resistant. This could also lead to gestational diabetes. During the later stage of pregnancy, all pregnant women develop some insulin resistance but it does not necessarily lead to gestational diabetes.

    What are the symptoms indicating gestational diabetes?

    There are no such prominent symptoms. Increased thirst or more frequent urination could be an indication.
    If you are someone at a higher risk of gestational diabetes you could be tested earlier else it usually develops during the 24 th week of pregnancy and diagnosis is done somewhere between 24 and 28 weeks.

    How could gestational diabetes affect your child during pregnancy?

    Overweight childbirth- The baby's blood sugar rise leading to the baby being overfed and an increase in the baby’s weight. The baby could suffer nerve damage because of pressure on the shoulder during the delivery.
    Preterm birth- High blood sugar increases the chances of early labor or early delivery could be recommended as the baby is large. Breathing difficulties- Preterm delivery could lead to babies having respiratory distress syndrome.
    Hypoglycemia- If the mother is taking insulin or other diabetic medications then she could have low blood sugar, which results in low sugar levels in the baby too after birth. Severe episodes of hypoglycemia may cause seizures in the baby. Obesity and type 2 diabetes in later life- Babies are at a higher risk of developing obesity and type 2 diabetes later in life. Stillbirth- If gestational diabetes is left untreated; it could result in the death of the baby either before or shortly after birth.

    How gestational diabetes can affect the mother?

    Gestational diabetes increases the risk of health issues in mothers such as:
    Preeclampsia: Women with diabetes have high blood pressure more often than women without diabetes. It might lead to preterm delivery and could cause seizures or a stroke when the mother undergoes labor and delivery.
    Having a C-Section: The chance of having C-section increases.
    Type 2 diabetes: The risk of developing type 2 diabetes in the mother increases as you get older.

    How are you screened for gestational diabetes?

    In case you are at risk of gestational diabetes screening for it is done by several tests:

    Initial glucose test: In this, you are made to drink a syrupy glucose solution and after an hour your sugar level is measured. If your blood sugar level comes out to be 190 mg/dL, another glucose tolerance test is carried out to determine gestational diabetes.
    Follow-up glucose tolerance test: In this, the sugar solution has more sugar than before and then your blood sugar is measured every hour for three hours. If two of the readings are higher than expected, you will be diagnosed with gestational diabetes.

    How could gestational diabetes be managed?

    Managing your blood sugar levels can keep you and your baby healthy. It will prevent complications during pregnancy and delivery.

    Maintain a healthy lifestyle: Following a healthy diet plan and staying active will help to keep the blood sugar level in a healthy range.

    Monitoring of your blood sugar: Continual monitoring of your sugar levels is advised to check the blood sugar if it is within a healthy range.
    Medications or insulin: Some women with gestational diabetes can be prescribed insulin or oral medications to help maintain their blood sugar levels.
    Follow-up after delivery: Get yourself tested for diabetes 6 to 12 weeks after your delivery to check if your blood sugar range is back to normal and then after every three years. In case you turn out to be pre-diabetic, the prevention or delay of diabetes will be discussed by your doctor.

    If you are at risk of gestational diabetes, consult the best for the proper advice, diagnosis, and treatment. Dr. Vineeta Singh Tandon is a competent diabetologist having 10+ years of expertise in treating various common and rare medical disorders. Evexia established by Dr tandons in Saket is the best clinic to visit for your well-being. Book an
    appointment today!

    Contact us at:

    Sai Baba Mandir, D block -129, Saket, New Delhi, Delhi 110017
    +91-7835856540, +91-9737381110
    drtandonsevexia@gmail.com

  • How much physical activity is too much physical activity?

    How much physical activity is too much physical activity?

    Given the fact that exercise is needed to maintain a healthy body, which is necessary for a healthy life, people in all age groups have started taking exercise seriously. The key feature of exercise in addition to increased musculature and endurance is the healthy functioning of the heart. However, recent incidences have shown people with no prior cardiac conditions, getting heart attacks while exercising! The surprising thing is that these attacks are occurring in people in the age group of 30-40, actually considered to be the most health-conscious among all age groups. Now, this does beg the question; how much is too much? Read on to find out answers to all your questions on exercise and heart health.

    Why do people overexert during exercise, and does it have any benefit?

    People exercise to get good health, and there are benefits associated linearly with heart health and exercise. People often take this line to the next level, thinking that if some exercise is good, more is better. While it may be true when it comes to muscle gains, it is not so for the heart. Having a lower heart rate is more beneficial, as it permits the person to exercise longer. Evolving evidence and recent incidences show that overexerting has the opposite effect on the heart.

    What are the evolving pieces of evidence and their effects?

    The primary evidence which demonstrated the damaging effects of extreme exercising, was the presence of heart-damaging biomarkers in blood samples of marathon runners, long after finishing the events.

    In addition, repeated stress on the heart due to over-exercising has shown changes in the heart such as thickened heart walls to counter the increased pressure of blood flow. While these changes may be temporary if occurring sporadically, often reversible if given time, repeated stresses not only thicken the blood vessels and heart walls but also cause scarring of the heart.

    What are the long-term effects of over-exerting your body during exercise?

    The recommended time is 150 minutes. In a study conducted by Mayo Clinic, people were measured for their heart health for a period of 3 to 8 follow-ups depending on the type of exercise they do. The results indicated that going over the recommended limit had greater risks of developing coronary artery calcification (CAC). People who worked out for 3 times the recommended time i.e., for 450 minutes a week, had a 27% increased chance of developing CAC. Not only this, over-exerting for a person without any endurance training, can lead to exercise-associated sudden cardiac death. The reason for this is that the heart is just not strong enough to handle the stress laid on it!

    So that means, I shouldn’t exercise at all?

    We never said that, did we? In fact, not exercising has far more deadly effects on the heart than exercising ever will have. Having a sedentary lifestyle increases obesity and the risk of type 2 diabetes. Now, these conditions may seem unrelated, but they do massively affect the heart.

    Obesity can lead to increased cholesterol levels, which cause the cholesterol to deposit inside the arteries, a condition called atherosclerosis. Once this happens, the arteries get thicker, forcing the heart to apply more pressure to pump blood. Atherosclerosis is one of the primary causes of sudden cardiac arrests in people with a sedentary lifestyle.

    How much exercise should then be done to keep the heart healthy?

    As mentioned above, the most accepted measure to have a healthy heart is 150 minutes of moderate exercise or 75 minutes of intense exercise per week. Moderate exercise includes brisk walking, hiking, tennis, or jumping rope. Intense exercise includes running, sports or weights.

    As a rule of thumb, your threshold should be a level, where you can have a conversation while exercising, without feeling shortness of breath. In addition, resistance training can be done to lower the heart rate and increase the amount of exercise the heart can tolerate, but only under the supervision of a licensed trainer and in consultation with your doctor.

    Dr. Mohit Singh Tandon is a competent consultant physician and non-invasive cardiologist who have had expertise in all heart related problems and will give you the correct guidance in how to keep the heart healthy. Dr tandons evexia is your stop for a healthy heart. Book an appointment today!

    Contact us at:

    Sai Baba Mandir, D block -129, Saket, New Delhi, Delhi 110017

    +91-7835856540, +91-9737381110

    drtandonsevexia@gmail.com

  • Best ways to normalise blood pressure

    Best ways to normalise blood pressure

    In today’s era, the lives of people have become stressful, with work-life imbalance where the proportion of work has increased immensely, poor eating habits, and food choices. All of this has led to derogation in the lifestyle lived by the population and has given rise to many lifestyle disorders with hypertension i.e. high blood pressure, being one of them. Hypertension gives rise to major medical conditions such as stroke, dementia, mild cognitive impairment, transient ischemic attack (TIA), etc.

    With a little improvement in daily habits, one’s blood pressure could be kept in check and treacherous consequences could be douched.

    Physical Activity
    Moving one’s body makes the heart stronger and the pumping of blood by the heart more efficient. Therefore, the pressure on the arteries is reduced and blood pressure is under a healthier range if physical activity is performed in moderation. Involving in physical exercises such as aerobics, resistance training, cardio, and more or incorporating simple basic changes such as taking the stairs, walking for 30 minutes, doing household chores, etc. could make a major impact on the blood pressure.

    Intake of a healthy and balanced diet
    DASH (Dietary Approaches to Stop Hypertension) has been designed to treat or guard against hypertension. It includes food items that are rich in magnesium, calcium, potassium, fiber, and protein and low in sugars, sodium, and saturated fat. It lowers low- density lipoprotein (LPL) i.e., bad cholesterol which is responsible for heart disease & stroke.

    Reducing stress levels
    With fast pace lives, stress has taken a toll on every individual’s health. Stress reduction is necessary for maintaining healthy blood pressure. Yoga postures that include breath control, posture correction, and meditation techniques have found an average diastolic blood pressure decrease of 3.62 mm Hg and systolic blood pressure decrease of 4.17 mm Hg in comparison to those who don’t exercise. Practicing mindfulness and meditation has been shown to decrease stress thereby decreasing high blood pressure. Incorporating leisurely activities such as listening to songs, taking a walk, reading a book, watching a comedy show, etc are some of the ways to relieve stress.

    Having an adequate and sound sleep
    Good sleep for good health. A good night’s sleep improves brain performance, mood, and health. Sleeping leads to a dip in blood pressure as a result sleep deprivation increases the risk of high blood pressure. Maintaining a regular sleep schedule, and relaxing before bedtime could increase the quality of one’s sleep. Therefore, the risk of getting high blood pressure is decreased.

    Quit Smoking
    Chemicals in tobacco increase blood pressure as the blood vessel walls are damaged, which causes inflammation, and narrowing of the arteries in the long term. Smoking also temporarily increases heart rate and blood pressure. Quitting smoking could be difficult but can eliminate a lot of medical conditions with hypertension being one of them.

    Moderate alcohol consumption
    In a study, it has been found that blood pressure is increased by 1 mm Hg for every 10 grams of alcohol consumed. Though initially blood pressure is lowered after intake of 30 grams of alcohol, but after 13 hours or so, systolic blood pressure shows an increase of 3.7 mm Hg and a 2.4 mm Hg increase in diastolic blood pressure.

    Go a little on caffeine
    In today’s era people tends to load themselves with caffeine. Caffeine tends to temporarily increase your blood pressure, though the decrease in blood pressure happens to drop rapidly after a few hours. A person who already has high blood pressure needs to keep a check on their caffeine intake. More research needs to be done on the above topic.

    Maintaining a normal BMI
    Being of normal BMI could lower the risk of high blood pressure and other potential medical issues. Exercising, and taking a healthy and balanced diet again will help one in having a standard weight and therefore will not only reduce the risk of hypertension but also many other body disorders.

    If you constantly suffer from blood pressure that is higher than 120/70 mm Hg, then consulting a doctor is highly recommended. Dr. Mohit Singh Tandon is a competent physician and cardiologist. Visit now!

  • Look Out For Vector Borne Diseases This Season

    Look Out For Vector Borne Diseases This Season

    Vector borne diseases are the diseases which are caused by bacteria, virus and parasites and are transmitted through various vectors like mosquitoes, ticks, lice, flea etc. The most common vector borne diseases seen in fever clinics are dengue, malaria, chikungunya and scrub typhus though various other vector borne diseases do occur.

    Symptoms vary in various diseases like in malaria, the most common symptoms are fever, headache, vomitings, abdominal pain, muscle pains however several complications may develop leading to bloody stools, anemia, jaundice, seizures, kidney failure, confusion, coma and death. For treatment, antimalarials are given along with supportive measures.

    Dengue also has mild symptoms like high fever, headaches, retrorbital pain, muscle and joint pains along with vomitings and rashes. In dengue hemorrhagic fever, patient come with persistent vomiting, bleeding from nose, gums, stools, blood in vomiting, thrombocytopenia and evidence of leaky capillaries. Dengue shock syndrome is the severe form of dengue wherein patients develop hypotension, multiorgan failure and death. For mild fever, hydration and rest remain the mainstay of treatment.

    Another vector borne fever seen these days is scrub typhus which is a mite borne disease caused by a bacterium called orientia tsutsugamushi. The symptoms seen are fever, primary rash known as eschar at the site of the bite, lymphadenopathy and gastrointestinal symptoms. In severe cases, patient may develop myocarditis, pneumonitis, encephalitis and death. For treatment of scub typhus, specific antibiotics are given along with supportive measures.

    Apart from treating the disease, the mosquito borne diseases can be prevented by simple measures like keeping our surroundings clean, not allowing the water to stagnate, using  mosquito repellents and wearing covered clothes when going to parks or walks. Doors and windows should be screened with fine mesh netting or should be kept closed to avoid letting the mosquitoes in.  In case of any symptoms, one should contact the doctor so that the correct diagnosis can be made and prompt treatment can be initiated to avoid life threatening complications.

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