Every fourth Romanian suffers from cardiovascular diseases, and every second Romanian dies from cardiovascular diseases. Cardiovascular diseases are the first cause of disability or premature death in Romania. But what are the most important risk factors and how can we avoid the occurrence or exacerbation of cardiovascular diseases?

Prevention is the queen of medicine

The guide “Journey to a healthy heart”, authored by Dr. Ioana Cristina Daha, cardiologist, and Dr. Michaela Daniela Balta, family physician, contains a series of tips and concrete steps for a healthier life, debunks some myths, simple and useful things, and all this in a language that is easy to understand and follow. The guide was released as part of the Everything for Your Heart screening program, run by the National Institute of Public Health and the Coalition of Chronic Disease Patient Organizations. The ‘Journey to a Healthy Heart’ guide is 8 pages long and has a print run of 10,000 copies, which will be distributed to general practitioners, cardiac clinics and through patient associations.

We often see that people with cardiovascular diseases go to the doctor when it is too late and the disease is advanced or even when a heart attack or stroke has occurred. And the age of patients with cardiovascular diseases is decreasing due to stress and an unhealthy lifestyle. Therefore, each of us needs useful information, made by specialists and summarized.

At the doctor / Photo: Oleksandr Rats | Dreamstime.com

“For me, as a cardiologist, it is important to convey to the population what prevention of cardiovascular diseases is. Together with patient associations, I want to provide information that will make people lead a healthy lifestyle and understand why it is important. I strongly believe in the prevention of heart disease and in the ability that we as doctors, as well as each individual, have to prevent serious problems with small changes. A knowledgeable man will always decide to come to the doctor earlier and prevent serious problems before they arise. Prevention is the queen of medicine. That is why we are launching this guide today and we hope that it will become a tool that will be used by as many people as possible,” said the head of the work. Dr. Yoana Christina Daha, cardiologist.

“I am a family doctor who participated in two screening projects this year for cardiovascular diseases and colorectal cancer. I spoke with thousands of people and realized how great the need is for prevention and information about a healthy lifestyle. Therefore, we come to the population with useful tools and simple and focused information,” said the head of the work. Dr. Michaela Daniela Balta.

Journey to a healthy heart: what small changes can prevent serious health problems

1. Avoid smoking – the main risk factor for health

Smoking increases the risk of stroke and coronary heart disease by 4 times, the risk of lung cancer by 27 times and is a cause of erectile dysfunction or reduced fertility.

Myths:

“I am not a heavy smoker. I smoke only 5 cigarettes a day. He has nothing to harm me.”

Fake. There is no “safe” level of exposure to secondhand smoke. 1-5 cigarettes smoked per day increase the risk of lung cancer by 7 times. 1-4 cigarettes smoked per day doubles the risk of death from cardiovascular diseases.

“I use light cigarettes. They are a safer alternative.”

Fake. There is no safe alternative to smoking. Packaging, aroma and method of nicotine release are different.

“I use electronic cigarettes, a healthy alternative.”

Fake. Electronic cigarettes are not a safe alternative to traditional smoking. It contains nicotine, in addition to other substances that are potentially harmful to the body.

Smoking / Photo: Photowitch | Dreamstime.com

2. Train!

Want to feel better, have more energy and live longer? Move it!

Lack of physical activity is a risk factor for cardiovascular diseases, as well as diabetes, obesity and some types of cancer (breast gland, colon, etc.).

Exercise reduces the risk of high blood pressure, metabolic syndrome, heart disease, stroke, type 2 diabetes, depression, anxiety, arthritis, falls, and some cancers.

In addition, it helps you tone up, have more energy, sleep better, improve your sex life and communicate more.

3. Avoid excessive alcohol consumption

The amount of alcohol that is harmless to health is from one to two units per day.

One unit means 10 g of alcohol:

• about 250 ml of 4-5% alcohol beer

• a glass (100 ml) of wine

• or a small glass (25 ml) strong.

Most regular servings contain more than one or two units of alcohol!

Wine / Photo: KG | Dreamstime.com

Why can’t you abuse alcohol?

• High blood pressure, stomach and liver disease, some forms of cancer, malnutrition, depression and anxiety are just some of the risks associated with excessive alcohol consumption.

• Promotes the development of neoplasms (in the oral cavity, pancreas, esophagus, liver, colon, mammary gland), cirrhosis and other diseases of the liver and pancreas, gastritis.

• It causes premature aging and negatively affects mental health, causing brain atrophy, memory and attention disorders, depressive-anxiety states and the development of dementia.

4. Maintain a healthy weight!

Obesity leads to diabetes, high blood pressure, heart disease, stroke, high cholesterol, sleep disorders caused by sleep apnea, arrhythmias such as atrial fibrillation, and some cancers.

Why is it important to maintain a weight as close to normal as possible?

• To keep diabetes under control

• So that the heart is healthy

• To be able to have a long and quality life

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5. Sleep long enough for quality sleep

For adults, the recommended duration of sleep is 7 hours.

Lack of sleep predisposes to obesity, type 2 diabetes, high blood pressure, stroke, coronary heart disease, such as myocardial infarction, sleep apnea, heart rhythm disorders. In addition, mental problems, lack of concentration, risk of injuries.

When do I know I’m not resting well? When I wake up and don’t feel rested after sleeping for a long enough time. When I keep waking up or have trouble breathing during sleep.

Why is it good to have quality sleep?

• For heart health. Insufficient or poor sleep can increase the risk of heart disease, high blood pressure, and cholesterol problems.

• To restore the skin and rejuvenate the body – Lack of sleep can contribute to the appearance of wrinkles.

• To support mental health. Sufficient sleep helps balance mood and maintain mental health.

6. Learn to manage stress

In small amounts, stress can be beneficial because it can help increase performance and mobilize energy.

There are many techniques and strategies for managing stress, such as regular exercise, meditation, deep breathing, yoga, cognitive behavioral therapy, and psychological counseling.

Static activities such as watching TV, surfing the web, or playing video games APPEAR to be relaxing, but over time increase your stress levels.

Why do I need to learn how to manage my stress?

• Chronic stress can lead to hypertension, obesity, coronary heart disease, stroke, and diabetes.

• Chronic stress can affect mental health and contribute to or exacerbate anxiety and depressive disorders.

Stress / Photo: Anyaberkut | Dreamstime.com

7. Establish and develop quality relationships with family, friends, colleagues!

Research shows that people who have quality relationships live longer and are happier.

Unhealthy relationships excessively increase the amount of cortisol in the blood, thereby generating or intensifying stress and negatively affecting health.

Why it is useful to have quality relationships with family, friends and work colleagues:

• These relationships promote emotional, social, and even physical well-being.

• All this helps to increase our emotional stability. When we are going through difficult times, the support of loved ones and colleagues can help overcome obstacles.

• Social relationships can bring us joy and satisfaction.

Family / Photo: Monkey Business Images | Dreamstime.com

8. Get regular check-ups and check your blood pressure, cholesterol and blood sugar

Prevention remains the best treatment.

Actively searching for, identifying, and treating modifiable risk factors for atherosclerosis will reduce the chances of cardiovascular disease and premature death from cardiovascular causes.

It’s important to talk to your doctor to create a schedule of regular checkups tailored to your specific needs and risk factors.

Why is it important to have regular checkups?

• Avoiding the disease or treating it early can reduce the long-term costs of treatment.

• If you suffer from chronic diseases such as diabetes or high blood pressure, regular checkups will allow your doctor to monitor the progress of your disease and adjust your treatment accordingly.

• During the examination, the doctor can provide advice and training on a healthy lifestyle.

Healthy food / Photo: Kaspars Grinvalds | Dreamstime.com

Action plan for a healthy heart:

• 1. Determine WHY you have certain unhealthy habits: smoking, excessive alcohol consumption, or unhealthy food.

• 2. Ask for support and say DON’T smoke.

• 3. Do exercises at home or outdoors. Ideal: at least 30 minutes a day, 5 days a week, moderate effort.

• 4. Practice relaxation techniques: pleasant walks, massage, breathing techniques, meditation, yoga.

• 5. Choose small portions and plan your meals to avoid unhealthy snacks.

• 6. Eat according to the activity. A sedentary person needs less than 2000 calories per day.

• 7. Read food labels and avoid foods high in calories, sugar or fat.

• 8. Make small exceptions from time to time and treat yourself to something you like.

• 9. Educate yourself about the consequences of excessive alcohol consumption.

• 10. Limit the amount of alcohol consumed and seek support from loved ones.

• 11. Spend as much time as possible with family and friends. Schedule time for your hobbies.

• 12. Seek specialized help if you feel that what you are doing is not enough.

• 13. Communicates openly, resolves conflicts maturely and effectively.

• 14. Keep in close contact with your family doctor and have regular check-ups.

• 15. Make healthy living a lifestyle.

Photo: Dreamstime.com.