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Monday, March 14, 2022

How To Prevent Heart Attacks

How To Prevent Heart Attacks

 

 

Overview

 

According to the WHO, cardiovascular diseases are the leading death cause in the world. It takes almost 18 million lives every year.

Heart attack is one of the most common types of cardiovascular issues and a serious medical emergency. It is also known as a myocardial infarction.

Prevent Heart Attacks
Prevent Heart Attacks


When the blood flows to the heart muscles is blocked, and due to insufficient oxygen supply, the heart muscles die. It occurs heart attacks, may result in death in maximum time.

According to the CDC, one heart attack happens every 36 seconds in the USA.

Then the question may arise as to, what are the symptoms of heart attack? What are the causes? How to prevent a heart attack? Are there any treatment methods?

Heart attack can be mild (survival), or massive(fatal) and may happen one or more times in life.

The sooner a patient can get medical support that restores enough oxygen, and blood supply to the heart muscles, the better chance of a positive outcome.

 

 

The Causes Of Heart Attack

 

The human heart is an important visceral organ, which pumps blood to the whole body, even to heart muscles.

During blood pumping, the contraction and relaxation of the heart depend upon these heart muscles. So, damage in these muscles leads to heart attacks.

The major cause of heart attack as well as heart muscles damage is coronary artery disease (CAD).

In CAD, plaque builds up in the arteries and blocks the proper blood supply to the heart muscles and the body.

General plaque formation is also known as atherosclerosis.

Coronary artery spasm (CAS) is also responsible for heart attack, but it is less common.

 

 

Symptoms Of Heart Attack

 

To prevent a heart attack, it is necessary to know all the symptoms that a patient may experience.

Sometimes it is quite difficult to differentiate between a heart attack and heartburn.

The signs of heart attack can vary from individual to individual. But the common symptoms are chest pain, shortness of breath, dizziness, headache, intense sweat, nausea and vomiting.

Prevent Heart Attacks
symptoms of heart attck


Sometimes people can have few symptoms and cannot understand that they have had a heart attack.

It can start slowly, the chest pain or discomfort may be mild, and go over several hours. Eventually, the pain becomes intense.

Some people do not have any symptoms. The heart attacks that occur without any symptoms are called silent heart attacks, which are most dangerous.

 

 

The Risk Factors

 

Several factors can lead to a heart attack. We cannot change some factors, such as family history, age, an autoimmune condition, etc.

However, we can reduce the risk of heart attack by modifying our daily diet, and lifestyle.

So, the common risk factors are:    

1) Those who suffer from lifestyle diseases, such as obesity, diabetes, high blood pressure, high cholesterol is more susceptible to a heart attack.

2) People who have a family history of heart diseases, are more prone to heart attacks.

3) Age also plays a vital role in a heart attack. Study shows that the risk of heart attack increases when a man is over 45 years and a woman is over 55 years.

4) The heart attack risk is higher for those who smoke a cigarette, drink alcohol too much, and abuse drugs (like cocaine or amphetamines)

Because, cigarette, alcohol reduce the smoothness of the inner lining of blood vessels, and develops atherosclerotic plaque.

Prevent Heart Attacks
heart attack risk factors


5) Those people who follow an unhealthy diet rich in trans-fat, junk foods, higher amounts of refined sugar, fizzy beverages can have a heart attack.

6) In some cases, people with lack physical exercise, are suffering from heart diseases, and are prone to heart attacks.

7) Mental stress and sleep apnea can cause a heart attack.

8) Autoimmune diseases, such as rheumatoid arthritis, lupus can increase heart attack risk.

To prevent a heart attack, you can control the modifiable risk factors.

 

 

Steps To Prevent Heart Attack

 

Several steps can be taken to prevent a heart attack, these are:

1. Controlling Blood Pressure

High blood pressure increases stress on the heart health and cardiovascular system. It promotes CAD, and it is too important to control blood pressure.

Regular screening of blood pressure plays a vital role in heart health.

We can lower blood pressure by limiting salt intake, healthy diet, avoiding stress, regular exercise, etc.

 

2. Managing Diabetes & Cholesterol

Diabetes is a serious issue for heart patients. It may lead to stroke, peripheral artery disease, other cardiac problems.

If anyone wants to prevent heart attacks, it is mandatory to reduce high blood sugar, and control diabetes.

On the other hand, it is very important to maintain blood cholesterol at an optimum level.

Because, HDL (Good cholesterol) is healthy for the heart, and improves cardiac functions. But LDL (bad cholesterol) is very harmful to us.

 

3. Nutrition & Healthy Diet

Proper nutrition and a healthy diet play a significant role in preventing heart diseases.

A diet full of whole grains, fruits, vegetables, dietary fibers, and omega 3s helps to prevent heart attacks.

Some foods that are really dangerous to our heart such as salt, sugar, hydrogenated vegetable oils, processed carbs, trans-fat, etc.


Read more topic: Top 9 Foods For Your Better Health

 

4. Weight Management & Exercise

Being overweight put the heart at high risk. So, weight management is very important to prevent a heart attack.

Patients suffering from heart diseases, have to balance regular calorie intake.

On the other hand, regular exercise at least 30 minutes a day is most beneficial to our heart health.

Prevent Heart Attacks
steps to prevent heart attacks


Exercise can increase blood circulation in the body, maintain blood pressure, sugar levels, and cholesterol at an optimum level.

Additionally, exercise reduces excess body fat and maintains healthy body weight.

However, exercise should not be intense. Important is to stay active.


Know more topic: Top 10 Breakfast Foods For Weight Loss

 

5. Managing Mental Stress

According to research, there is a link between heart diseases and high amounts of mental stress.

Stress can cause hypertension, sleep loss, exhaustion, and promote the risk of a heart attack. Chronic stress creates a load on our hearts.

So, it is very important to adopt several stress-reducing habits to prevent heart attacks.

Physical activities, yoga, meditation, aromatherapy, breathing exercise are very helpful to manage stress.

 

6. Quitting Smoking & Alcohol Abuse

Smoking and alcohol abuse are very harmful to cardiac health. Both are the major risk factors for CAD, heart attack, stroke, etc.

Smoking causes plaque formation in the artery, hardens them, promotes atherosclerosis, and lowers the blood flow even in the cardiac muscles.

Quitting smoking has been proven to reduce cardiac issues.

On the other hand, chronic alcohol drinkers have a higher risk of heart attacks. Alcohol abuse weakens heart muscles and triggers cardiomyopathy.

So, try to avoid excess alcohol consumption for a healthy heart.

 

 

Heart Attack Treatment


Certain tests and medicines are recommended by physicians or registered medical practitioners during heart attack treatment.

These are electrocardiogram (ECG), echocardiogram, angiogram, cardiac CT scan, chest X-ray, and certain blood tests.

On the other hand, each second after a heart attack, heart muscles die, and restoring blood flow as soon as possible helps to prevent further damage.

So, the medications used to treat heart attacks are:

1) Aspirin. Administration of aspirin immediately after a heart attack can prevent platelets gathering, and stop unwanted blood clotting in the artery.

Aspirin improves blood flow even through a narrow artery.

2) Nitroglycerin. It reduces the workload of the heart, improves blood flow to the cardiac muscles by dilating blood vessels.

3) Statins. These classes of medicines control, and lower blood cholesterol levels, reduce the risk of atherosclerosis and prevent heart attacks.

4) ACE Inhibitors. Angiotensin-converting enzyme (ACE) is responsible for increasing blood pressure.

So, ACE inhibitors lower blood pressure and decrease stress on the heart.

5) Beta-Blockers. These medicines also reduce the workload of the heart, relax heart muscles, slow your heartbeat, and relieve chest pain or discomfort.

So, the beta-blockers prevent heart attacks as well as are used to treat arrhythmias.

6) Other Medicines. Other medicines, such as thrombolytic agents (clot busters), blood thinners (like heparin), antiplatelet agents, pain relievers are also used for heart attacks.

Prevent Heart Attacks
heart attack medicines


The surgical processes are coronary angioplasty, stenting, coronary artery bypass surgery, etc.

However, all medical procedures should be done under the supervision of physicians or registered medical practitioners. Self-medication is strictly prohibited; it can be fatal.

 

 

Now, The Conclusion

 

Heart attack is very dangerous for our overall health. It can hamper the brain and kidney also.

However, it is a serious medical emergency, can turn into a fatal condition, but it can be prevented in several ways.

The risk of a heart attack can be reduced by routine check-ups and a physician’s advice.

On the other hand, treatment and medicines are important in heart attack, but their effects can be promoted with a heart-healthy lifestyle.

Maintaining a heart-healthy lifestyle is beneficial to everyone, but it is more important for those who suffer from various comorbidities.

Besides medicine, diet also plays a vital role to prevent a heart attack. A healthy diet can reduce your heart attack risk.

Whole grains, such as brown rice, whole wheat, oats, quinoa, barley, contain several nutrients and dietary fiber and act as heart-healthy foods.

Leafy green veggies and fruits are also important to a healthy heart.

Nuts are rich in healthy unsaturated fats which maintains heart health.

Antioxidant-rich foods reduce the oxidation of HDL and prevent the conversion of good cholesterol to bad cholesterol.

Stress management through meditation, yoga is also important.

Refined sugars, junk foods, smoking, alcohol abuse multiply the heart attack risk.

Finally, cardiac patients who have had a heart attack can benefit from cardiac rehabilitation.

 

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Monday, March 7, 2022

Top 10 Healthy Foods For Our Brain

Top 10 Healthy Foods For Our Brain

 

Overview

Do you know, the human brain is the fattiest organ in the body, and almost 60% of it is made up of fat!

According to research, the brain consists of about 86 billion brain cells (neurons).

Healthy Foods For Our Brain
top 10 brain foods


Research also suggests that our brain can generate 23 watts of power through an electrochemical process, enough to power a light bulb.

The brain is a big deal. It controls all our senses, cognitive responses, memory, learning, ability to handle stress, complex problems, or simple daily tasks.

It is the command center of our body, and from the heart to the lung, all of our organs depend upon it.

A healthy brain needs enough amount of oxygen and other nutrients. A healthy brain consumes 20% of the body’s total oxygen supply.

Our brain can only survive 5 to 6 minutes after the oxygen or blood supply is cut off.

So, we need healthy foods for our brain which provide proper nutrients and help to function properly.

The brainstorming puzzles are not enough to keep our brains in top order. What we eat can have a significant impact on this vital organ.

Here is the importance of brain nourishing foods, such as almonds, avocado, blueberry, green tea, etc.

 

read more: 11 Symptoms Of High Blood Sugar That Is Really Worrying


Top 10 Brain-Boosting Foods

 

Our brain is an energy-intensive body part and it needs good sources of fuel to function properly throughout the day.

It consumes 20% of the calories we eat, and requires enough amounts of calories, oxygen, certain nutrients, like healthy fats, vitamins, minerals, antioxidants to stay healthy.

Brain foods are those stuff that provides plenty of good fuel as well as nutrients to the brain and play an important role in brain functioning.

 

1. Brain Boosting Nuts

Nuts are a healthy option for our brain and an important member of the list of brain foods.

Health experts have found that eating nuts daily leads to better cognitive functioning in our later years.

They are rich in antioxidants, omega 3 fatty acids, vitamin B6 and E.

Healthy Foods For Our Brain
brain healthy nuts


The antioxidant effects of vitamin E reduce free radical brain damage, lower the risk of Alzheimer’s, dementia, and improve cognitive functioning.

In 2014, a study found that women who consumed nuts regularly over the many years had a sharper memory as compared to those who did not.

On the other hand, omega 3 fatty acids play a vital role in brain development and improve memory problems.

Vitamin B6 helps to produce neurotransmitters, which maintain the proper neural coordination.

This vitamin also helps regulate the energy supply in the brain.

As we know, our brain is the fattiest organ, and it needs healthy fat-rich brain nourishing foods, like almonds, walnuts, hazelnuts, etc.

But nuts are calorie-dense foods, so practice portion control. The serving size should be 5-7 nuts per day.

However, nuts are well-tolerated, safe to consume, but those who have a nut allergy, and pulmonary aspiration should avoid this brain food.


read more: 12 Health Benefits Of Almonds

 

2. Edible Seeds

Among various brain nourishing foods, some edible seeds play a vital role in cognitive health.

They contain protein, healthy unsaturated fats vitamin B, minerals, like zinc, iron, magnesium, and many more.

The powerful antioxidants protect our brain from oxidative brain cell damage.

Healthy Foods For Our Brain
pumpkin seeds


Amino acid tryptophan of seeds converts into serotonin, which is a feel-good hormone, that enhances our mood, and fight against depression.

Edible seeds, such as pumpkin seeds, sunflower seeds, chia seeds are well-known brain-boosting foods.

Especially pumpkin seeds are not just delicious snacks to munch on, they provide massive benefits to our brains.

Their powerful antioxidant property blocks free radical damage.

Pumpkin seeds are also containing a significant amount of dietary zinc, iron, magnesium, copper, and all of these are essential for healthy brain functions.

Zinc is particularly important for nerve signaling. Its deficiency has been found to cause a lot of neurological and brain-related issues.

On the other hand, magnesium is vital for good memory and learning capacity. The deficiency of magnesium has been linked with depression, migraines, and epilepsy.

Additionally, copper also helps to control nerve signals and its deficiency may cause neurodegenerative diseases.


read more: Top 11 Zinc-rich Foods & Their Health Benefits

 

3. Exotic Fruit Avocado

Another popular brain nourishing food is avocado, an exotic fruit.

Avocado is not just for healthy sandwiches, and delicious salads. It is an excellent source of healthy unsaturated fat for our brain.

High blood pressure and cognitive decline are interrelated. Here is the importance of this miracle fruit.

Avocado helps to reduce blood pressure, aiding the prevention of cognitive decline and increasing blood flow in the brain.

Healthy Foods For Our Brain
avocado for healthy brain


The omega 3 fatty acids, vitamin E of avocado naturally act as an antioxidant and prevent free radical damage.

They are also an important source of vitamin K as well as potassium. Both prevent the risk of brain stroke.

On the other hand, excess homocysteine can alter the production of serotonin, and dopamine. Both of these feel-good hormones regulate mood, hunger, and quality of sleep.

Folate of avocado prevents homocysteine formation and enhances our mood.

Additionally, MUFA and other antioxidants of this brain food reduce inflammation in the brain and protect overall brain health.


read more: Health Benefits Of Avocado

 

4. Delicious Blueberry

Without blueberry, your list of brain foods can never be complete.

This superfood provides several health benefits, but we are talking about its cognitive health benefits.

Blueberries are a powerhouse of antioxidants. They are rich in flavonoids which help to reduce oxidative stress and inflammation in the brain.

Healthy Foods For Our Brain
brain nourishing foods


This brain food contains 4 types of antioxidants, such as anthocyanin, catechin, caffeic acid, and quercetin. All of these prevent free radical cell damage.

Research has found that these bioactive compounds improve communication between brain cells, and help them form new connections by increasing plasticity.

Blueberry may help to delay or reduce age-related neurodegenerative diseases.

As the brain nourishing foods, blueberries boost memory power and the ability of learning.

They also improve other cognitive functions, such as reasoning, decision making, verbal comprehension, and numerical ability.

Next time you are making oatmeal, make sure to add blueberries as a sweetening agent instead of refined sugar to explore their health benefits.


read more: Top 12 Health Benefits Of Blueberry

 

5. Miracle Veggie Broccoli

Broccoli is not only a superfood for the whole body, but it is also a well-known brain-boosting food.

It is rich in vitamin C, B, K, β-carotene, minerals such as calcium, iron, and a significant source of dietary fiber.

The antioxidant effects of vitamin C protect our brain from oxidative stress.

The nutrients of broccoli maintain proper blood circulation, remove heavy metals and take part in brain detoxification.

Healthy Foods For Our Brain
brain food broccoli


Vitamin K plays a vital in the formation of sphingolipids, a type of fat, particularly abundant in the brain and essential to the development of the functional integrity of the nervous system.

Research also suggests that broccoli can help contribute to the brain healing itself in the event of an injury.

Few studies also suggest that adequate vitamin K consumption increases memory and cognitive status.

Beyond vitamin K, the bioactive compounds of this brain food provide anti-inflammatory effects and protect the brain cells.


read more: Top 14 Health Benefits Of Spinach

 

6. Medicinal Herb Turmeric

Another important, and very popular brain-boosting food is turmeric.

Turmeric has gained a lot of popularity for its numerous health benefits. This medicinal spice offers several brain benefits.

It contains a very important plant compound called curcumin.

Research has found that curcumin can cross the blood-brain barrier, entering our brain and feeding its cells.

Healthy Foods For Our Brain
turmeric for brain health


Curcumin is an anti-inflammatory, antioxidant compound that has been linked to reducing oxidative stress and preventing damage to brain cells.

Curcumin has been found to help people with the neurodegenerative disease Alzheimer’s due to clearing the amyloid plaques.

It may also improve our memory. As a member of the list of brain foods, turmeric is also effective for other cognitive issues.

If you have been struggling with depression, drinking a turmeric latte may help.

Curcumin compound in turmeric also boosts serotonin, and dopamine, necessary to improve our overall mood.

Research has found that curcumin improved depression symptoms like antidepressants over six weeks.

The brain has a growth hormone called neurotrophic factor that makes brain cells grow. Curcumin boosts this growth hormone, helping our brain cells thrive.

So, make sure that turmeric will be one of the ingredients in your daily diet.


read more: Top 8 Health Benefits Of Garlic

 

7. Healthy Green Tea

Green tea is another healthy food for our brain.

However, it is a beverage, but as we all know, it is a treasure of nutrients. It boosts the healthy functioning of our brain.

Health experts have found that it improves cognitive performance, alertness, and memory.

This brain-healthy beverage contains a particular type of amino acid, called L-theanine.

Healthy Foods For Our Brain
green tea


L-theanine can cross the brain-blood barrier, increase the activity of GABA neurotransmitters, reduce anxiety, help us feel more relaxed, and focused.

This amino acid also calms us down by increasing the frequency of alpha waves in the brain.

On the other hand, green tea contains flavonoids catechin, epicatechin and they have an antioxidant property that reduces free radical cell damage.

The antioxidants in green tea help protect the brain from mental decline, especially with diseases like Alzheimer’s and Parkinson’s.

So, you get to relax and gain positive health benefits with this brain nourishing drink.


read more: Top 14 Health Benefits Of Pomegranate

 

8. Brain Activator Coffee

A maximum of us cannot function without a nice warm cup of morning coffee. Yes! This brain food is good for our brains.

It contains antioxidant caffeine, chlorogenic acid. Both are assisting our cognitive function.

Adenosine is a chemical messenger that makes us feel sleepy. Health experts say caffeine in coffee keeps the brain alert by blocking adenosine. So, it acts as a brain activator.

Healthy Foods For Our Brain
coffee


Caffeine also boosts the feel-good hormone serotonin, enhances our mood, increases alertness, and sharpens concentration.

Researchers have found that drinking a large cup of coffee in the morning, or in smaller quantities throughout the day help concentration.

Antioxidants of this brain-boosting food might reduce the risk of neurological diseases like Alzheimer’s and Parkinson’s.

But we cannot consume gallons of it. The healthy serving size of coffee as a brain food is 2-3 cups in a day.

More than the serving size, it may cause anxiety as a side effect.


read more: Health Benefits Of Drinking Coffee

 

9. Dark Chocolate

Dark chocolate is another popular brain food. It is good for our cognitive health.

Dark chocolate and cocoa powder contain several brain-boosting compounds like caffeine, flavonoids, and other antioxidants.

It has been found that flavonoids in chocolates gather in areas of the brain responsible for learning.

Healthy Foods For Our Brain
dark chocolate


Flavonoids give us an enhanced memory and slow down the mental decline we experience with old age.

Generally, dark chocolate is rich in 70% or higher cocoa content, whereas regular milk chocolate contains 10-50% cocoa.

According to research, dark chocolate is a legitimate mood enhancer.

Another study of over 900 people suggests that those who consumed chocolate more frequently performed better in mental tasks, and intellectual performances than those who rarely consumed it.  

So, next time includes dark chocolate in your grocery list.


read more: 10 Antioxidant-rich Foods & Their Health Benefits

 

10. Fatty Fish

Without fatty fish, your list of brain foods can never be complete.

Generally, fatty fishes are seafood, and also known as oily fish, like salmon, sardines, tuna, herring, trout, etc.

They are a vital source* of omega 3 fatty acids. These fatty acids offer several benefits for the brain.

Healthy Foods For Our Brain
fatty fish


60% of the human brain is made up of fat, and half of the fat is omega-3 types.

Omega-3s are essential for the building as well as the development of the neurons.

Omega-3s are used by the brain for optimal functioning, such as memory, and learning.

Studies have found that a lack of omega-3s may trigger the signs of depression. So, include oily fish in your diet if you want to keep depression away.

People, who ate boiled or baked fish regularly, had more gray matter** in their brains.

These brain nourishing foods might slow age-related mental decline besides preventing Alzheimer’s disease.

 

*Fatty fish is a vital source of omega-3 fatty acids. But don’t worry if you are vegetarian, or vegan. There are some plant foods also rich in omega-3s, such as soybeans, flaxseeds, nuts, etc.

**Gray matter plays a crucial role in our intelligence as it contains nerve cells that control memory, decision making, and emotions.

 


Now, The Conclusion

 

The brain is the most vital organ in the human body. It is in charge of all the physio-chemical activities, like a heart beating, breathing, body temperature, regulation, and coordination.

So, it is very important to keep your brain in high, and proper working condition. Here is the importance of brain nourishing foods.

Our brain is an intensive organ, and it requires adequate amounts of calories as well as other nutrients.

Brain foods provide all the essential nutrients, keep our brain healthy, and maintain proper cognitive functions.

These foods support our brain health, boost memory, concentration, alertness, and mood.

On the other hand, about 75% of the human brain is made up of water, why hydration is very important. Dehydration can affect proper brain functioning.

The consumption of too much empty-calorie, such as refined sugars, junk foods is very harmful to the brain.

Cholesterol in the brain acts as a key to learning, and memory, that is why healthy fat-containing brain-boosting foods are vital to present on the daily diet.

Alcohol abuse affects our brain in several ways.


read more: 10 Harmful Effects Of Alcohol Abuse

 

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