Sunil Sharma was working as the head of consumer banking at ICICI Bank for the past 4 years. He had spent 20 years of his career in the bank, but 6 months ago, he took VRS (voluntary retirement scheme). His friend and family were shocked, as he was a total workaholic and used to work for almost 12-13 hours in the bank daily. The change came after he had a heart attack 6 months ago. The doctors advised complete rest and modification of his lifestyle to regain a healthy heart.
Mr. Sharma is not the only case. Many people quit their jobs after having heart problems thinking that they no longer can take work pressure, but this is not the only solution. People who have heart problems can perform their jobs very well, provided they incorporate modification in their lifestyle and food.
Here are following mantras that can give your life back and keep you relaxed with a healthy heart:
- Reduce stress in your life. Stress, as a problem, cannot be measured, but it can be felt. Stress has a bad effect on the body and especially heart. To avoid stress, it is important to change your mindset and accept the reality.
- Do not insult others or try to demean others, as it leads to bad interactions and stress. Plan for major aspects of your life, like money, family, health and old age.
- Exercising should be a daily routine. Walking is the best and safest exercise. One should go for at least a 35-minute walk per day.
- Eat fibrous foods. For fibre, one should eat lot of salad and fruits. Non-refined cereals also have a lot of fibre, like brown rice, wheat flour with choker, buckwheat flour, etc.
- Eat antioxidants. Antioxidants are tiny chemicals that neutralize the bad effects of defective oxygen (out of the oxygen inhaled by us, 9% is pure, but 1% may be defective), called free radicals. These free radicals, if combined with cholesterol, can lead to blockages in four times the actual speed. Antioxidants also retard the aging process. Vitamins A, C and E are main antioxidants, and most of them are present in fruits and vegetables.
- Try to maintain an ideal weight. The weight of a person depends on their height and is called the BMI (body mass index) calculation. If you know your weight in kilograms and height in meters then BMI is weight divided by height squared. The most ideal BMI is 22-23. Our extra weight is mostly stored in the body as fat, and the most effective way to reduce this fat is to reduce your calorie intake.
- People who do not do any hard physical work need 1,600 kcal per day. That means that if you reduce calorie intake, your body will start breaking the stored fat in order to get those extra calories.
- Fasting or skipping meals is not the best way to reduce calorie intake, as you will feel hungry and then will eat whatever is available. It is better to eat foods that will make you feel filled but have low calories, like salads, soup and fruits.
- High-calorie foods and cereals like rice, wheat, corn and bajra and very high-calorie foods like fried foods, butter, oil and cream should be avoided completely.