The 30s begin to herald significant changes in your body. Taking care of your heart should begin in this decade and become a lifelong pursuit.
The thrilling 20s have passed, and you have now entered your 30s. You are now at a more sedate state in your life, with an established income, a settled home life and a definite plan for the future. But are you in the best physical shape? Your overall health has an impact on your heart - and an unhealthy heart can adversely impact your health.
We present 5 ways to care for your heart in your 30s:
* Check your heart age. Did you know that your heart may not be the same age as your biological age? If you are fit and have no diseases, then your heart may be younger than you! But people with excess weight, a busy lifestyle, addictions like smoking may have older hearts. So, what is your heart age? Use a heart age calculator to find out. You can check your heart age online in a few minutes. If your heart age is more than your actual age, it means that you are at higher risk of heart disease and serious ailments in the future. Do take a stress test and ECG to determine the physical state of your heart.
* Keep your weight in check. Increasing weight and girth can put additional pressure on your heart. This happens because with more fat added to the body, more blood vessels are created to keep the circulation going. With more blood vessels, the heart must pump out higher volumes of blood, and this is additional pressure on it. Your body tends to hold on to fat reserves much more after your 20s have passed, so you will find that you gain weight and lose it very slowly. Exercising regularly to keep your weight in check will keep your heart in great health, too.
* Eat the right food. You are what you eat, and your heart bears the brunt of oily, spicy food or junk food rich in saturated trans fats. Junk food creates fatty deposits in the blood vessels leading to the heart. This is the start of heart disease. Soon, the blood vessels are constricted and blood flow to and from the heart is reduced. This increases risk of blood clots, heart strokes and heart attacks. Take care to consume home cooked food having oil, sugar and salt in moderation.
* Clean up your habits. Sleeping late, sleeping less than seven hours a night, partying several nights a week, drinking alcohol often, working late...these habits are intrinsic to modern life. However, they impact your health adversely and increase your risk of heart disease, diabetes, obesity, nervous system disorders, etc. You may have had a lot of thrills in the past decade, but your 30s will not support the same level of activity. Slow down and clean up your lifestyle to keep your heart in good health.
* Sleep as much as you can. Good quality sleep is essential for a clear mind, healthy heart, good skin and hair, and overall wellbeing. Lack of sleep increases stress and anxiety, which make the heart beat faster and elevate blood pressure. You may also meditate to calm your nerves, and listen to soothing music or read a book to get good sleep.